Workouts / FTP test
FTP test
Ramp Test – Short
Incremental ramp test with 1-minute steps, aligning with modern maximal aerobic power testing.
Duration32:00
TSS16
IF0.55
Blocks3
Time32:00
TSS16
IF0.55
Profile
Targets in % FTP
100%50%0%
0:0016:0032:00
Z1 56% · 18 minZ2 44% · 14 min
Intervals
3 blocksZ1
Warm-up
8:0055%Repeat 14×
Z2
IntervalStart easy and ramp each minute.
1:0060%Z1
Cool-down
10:0045%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.