Enduraprep Coronavirus Isolation 12 Week Cycling Power Improvement Plan

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 up. 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. If you have a smart trainer with ERG mode then use erg mode for the test and have your trainer set your power/resistance.

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. Once you fail go into a cool down (turn of erg mode if using it for this).

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. If using erg mode then you simply pedal until you grind to a halt. You cannot complete this test as it is laid out on the graph you will fail before the end, this is normal. Begin your cool down once you have reached that point.

This test shouldn't require full recovery ahead of testing, but you should be reasonably rested and properly motivated so you can put forth a true all-out effort during those final, very important minutes.

NOTE - The test is not designed so you can 'finish' it. If you do then you have not started at a high enough resistance. You'll need to enter a higher FTP in the training peaks settings (and Zwift settings if using Zwift).

To estimate your FTP after the test open the session in Training Peaks. Go to 'Peaks' and look at you peak one minute power. Then multiply this number by 0.75.

E.g. If peak one minute powers = 300 Watts
300 x 0.75 = 225 Watts FTP.
Update this in your Training Peaks profile (web version, not the app), click 'save' and the session targets will update for you. If using Zwift be sure that both your FTP in Training Peaks and Zwift profiles match.

A steady state aerobic ride.

Warm up over the first few minutes and then settle into your target power for the duration of the session.

Look to hold a good position on the bike. As aero as you can without sacrificing power.

RPM 85-100 throughout.

This ride can be completed inside or outside and may be longer than suggested so long as it doesn't negatively impact key sessions to follow during this week.

The effort may be easy but remember to fuel and hydrate.

This isn't a good session to be shooting above target. Save yourself for more intense sessions later in the plan.

Sweet Spot Intervals that start at the high end of sweet spot and decrease in power throughout the interval.

Aim to start with a high cadence and lower your cadence with each drop in power. You may need to change gear also but aim to use cadence changes as much as possible.

Easy cycling between efforts.

Reduce effort over the cool down.

Steady State Intervals.

These types of sessions involved working for longer periods at intensity ranging from Tempo - Threshold.

Steady state intervals are a good opportunity to work on your bike position. For the intervals look to get as aero as you can without sacrificing power.

Think about; keeping upper body still, sit bones anchored on the saddle, back straight, small frontal area, smooth leg speed.

Feel free to sit up between intervals.

See instructions in the blue graph.

An steady endurance ride.

After a warm up hold a consistent medium effort throughout.

Effort will naturally fluctuate over changes in terrain, use your gears wisely to keep the effort as consistent as possible.

Keep fuelled and hydrated throughout.

If riding outside then this ride can be longer so long as it doesn't negatively effect sessions in the following week. If riding on a trainer then 1.5-2.5 hour should be plenty. An indoor ride with constant pressure on the pedals can be as effective as a much longer ride outside.

A set of VO2 Max or Z5 intervals. These intervals are a challenging intensity aimed at improving your ability to cope with lactate in the muscles and increase your VO2 Max (and FTP also).

If using power aim for 130% of FTP. Reduce this if you cannot complete all of the intervals in each block 115%,120%, 125% is OK.

Look to hold a comfortable cadence for each interval, preferably 95-105RPM.

Easy spin between efforts to recover but keep your RPM above 85.

A steady state aerobic ride.

Warm up over the first few minutes and then settle into your target power for the duration of the session.

Look to hold a good position on the bike. As aero as you can without sacrificing power.

RPM 85-100 throughout.

This ride can be completed inside or outside and may be longer than suggested so long as it doesn't negatively impact key sessions to follow during this week.

The effort may be easy but remember to fuel and hydrate.

This isn't a good session to be shooting above target. Save yourself for more intense sessions later in the plan.