Workouts / Interval
Interval
45 Minute Indoor Cycling Ramp Workout
A long ramp workout where the reps get shorter and harder all the way through, from threshold to sprints.
Duration43:00
TSS47
IF0.81
Blocks13
Time43:00
TSS47
IF0.81
Profile
Targets in % FTP
100%50%0%
0:0021:3043:00
Z1 36% · 16 minZ2 12% · 5 minZ3 19% · 8 minZ4 23% · 10 minZ5 3% · 2 minZ6 7% · 3 min
Intervals
13 blocksZ2
Warm-upEasy Spin (4/10)
5:0075%Z5
IntervalHard (8/10)
1:30110%Z1
RecoveryEasy (1/10)
1:3045%Z3
IntervalModerate (5/10)
8:0085%Z4
IntervalLower Threshold (6/10)
6:0092%Z1
RecoveryEasy (1/10)
2:0045%Z4
IntervalThreshold (7/10)
4:00100%Z6
IntervalHard (9/10)
2:00125%Z1
RecoveryEasy (1/10)
2:0045%Z6
IntervalMax (10/10)
0:30150%Z1
RecoveryEasy (1/10)
2:0045%Z6
IntervalMax (10/10)
0:30150%Z1
Cool-downEasy Cool down
8:0045%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Reviews
Tags
RampThresholdSprintsHIITvideoGCN Training
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