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Bottrill's Ramps to Max

10min from 50 to 70% FTP
5min @ 87% FTP
5min @ 97% FTP
3min @ 102% FTP
30sec @ 135% FTP
5min @ 50% FTP
5min @ 87% FTP
5min @ 97% FTP
3min @ 102% FTP
30sec @ 135% FTP
5min @ 50% FTP
5min @ 87% FTP
5min @ 97% FTP
3min @ 102% FTP
30sec @ 135% FTP
4min 30sec from 55 to 35% FTP
10min from 50 to 70% FTP5min @ 87% FTP5min @ 97% FTP3min @ 102% FTP30sec @ 135% FTP5min @ 50% FTP5min @ 87% FTP5min @ 97% FTP3min @ 102% FTP30sec @ 135% FTP5min @ 50% FTP5min @ 87% FTP5min @ 97% FTP3min @ 102% FTP30sec @ 135% FTP4min 30sec from 55 to 35% FTP
Workout overview

Duration: 1h 5m

Stress points: 83

Zone distribution

Z1: 19m

Z2: 5m

Z3: 15m

Z4: 24m

Z5: -

Z6: 2m

30%
8%
23%
37%
0%
2%

Author: Matthew Bottrill

10 mins L1- L2 high cadence warm up
----
Ramps to Max (All @ cadence to suit)
5mins @sweetspot
5mins @FTP
3mins L5, then 30secs max effort
5mins- L1 High cadence recovery (Repeat x3)
--
4:30 L1 cool down

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