The Ramp Test is an assessment workout that uses gradual increases in Target Power to push you as hard as possible over the course of a fairly short but demanding, continuous effort.

The first half of the workout takes place at low enough intensities that you should not require any extra warming. It begins with a very light 5 minutes of easy pedaling around 50% of your FTP, and then Target Power slightly increases every minute, on the minute. Simply match your watts to the Target Power and hang in there for as long as you can.

Typically, the test lasts between 16-20 minutes and really doesn’t feel too uncomfortable until those final few minutes. At that time, it’s imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.

There is no requirement to finish your final minute in order to get a proper FTP estimate, and even lasting a few seconds into your final step will influence your new FTP estimate. Every second counts.

Stay seated for the entire test, and don’t worry about any specific cadence. Simply turn the pedals until you can’t reach the goal power any longer. The test is complete as soon as you are unable to pedal or your watts begin dropping, and there is no benefit to continuing once your watts start to fall.

Take 75% of the last fully completed block. This will correlate to your FTP

Please input your NEW FTP into the Zone settings of your account

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

These intervals are meant to stretch you to your maximum aerobic capacity. There are only 4 of them, so focus and do them well.

Cadence: self selected

Use iLevels where possible to reap maximum benefit

Zone 2 - focus on keeping it in Zone 2. We do not want to work the anaerobic pathways at this point of training. So back off and keep it slow.

This ride can be done outdoors in a group ride.

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

You're going to be doing intervals that will help drain your W' prime and anaerobic work capacity reserves. This is accomplished by some wicked 30/30 intervals followed by traditional 3×3 minute intervals. The 30/30 intervals will drain your body of anaerobic energy substrate and the 3x3 mins will create substantial VO2 max adaptations

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.