Workout overview

Duration: 33m

Stress points: 136

Zone distribution

Z1: -

Z2: 10m

Z3: 10m

Z4: 1m

Z5: -

Z6: 12m

0%
30%
30%
3%
0%
36%

This is a ramp test designed to estimate your FTP. A ramp test uses a relatively short progressive build of one minute steps to quickly identify the upper limit of your aerobic capacity. The ramp portion of the test should, ideally, take about 5-20 minutes to complete. It should start out feeling extremely easy. And then, rather suddenly, it will get much, much harder. It is at that point - when the difficulty really shifts - that you need to dig in. From there, you should max out within 3-5 minutes. This is a maximal effort until exhaustion. You are trying to record your absolute best one minute power. So keep pedaling until you simply cannot go any further. At that point, stop pedaling and the test will automatically end and will shift to a nice long cooldown.

This is a seated test with a focus on smoothness and consistency. Focus on keeping a good position on the bike with a nice steady cadence of ideally over 80-95rpm. Expect your cadence to fall a bit near the end of the test; that is normal. Just don't let yourself get bogged down and mashing. The focus here is on aerobic power. Good luck!

✓ Available in Zwift More workouts like this

  • 1. Just The Basics

    21m | 16 SP

  • 2. Understanding Threshold

    30m | 26 SP

  • 3. Ramp Test (101 Edition)

    33m | 136 SP

  • 4. Jon's Short Mix (101 Edition)

    30m | 31 SP

  • 5. Emily's Short Mix (101 Edition)

    30m | 40 SP

Similar workouts

  • FRNKLN - January 29

    1h | 71 SP

  • Day 5 - AC Maintenance #4

    1h 11m | 76 SP

  • 2. Capacity into Sweet Spot

    1h | 66 SP

  • Day 1: Minute Man

    1h 4m | 93 SP

  • FRNKLN - January 31

    1h 15m | 117 SP

  • Aktivitus Power & Endurance 3

    1h 1m | 72 SP

  • Power Pyramid v1

    59m | 87 SP

  • SZR Aktivitus 2h v2

    2h | 126 SP

  • BP Tuesday Kharboom

    1h 17m | 127 SP

  • Day 4 - Tractor Pulls!

    1h 10m | 109 SP

  • 5. Race Prep Session

    1h 39m | 166 SP

  • 7. Extended Over Unders

    1h 29m | 95 SP