Steep Ramp Repeats
75 min · 59-72 TSS · IF 0.71 · 108-115% FTP · Zone 5+ (VO2max)
What this workout does
Three-minute repeats on a steep climb at VO2max effort. The gradient forces constant pressure on the pedals - no coasting, no hiding - so every rep counts.
Constant gradient pressure removes coasting, so each 3min rep delivers uninterrupted work at 108-115% FTP and drags oxygen uptake to its ceiling quickly. The low-speed, high-force nature of steep climbing builds climbing- specific muscular endurance on top of the aerobic gain. A build-phase staple for riders with hilly goals.
How to ride it
Indoor / trainer
Warm up 15min with 3 short openers. 5x3min up a steep climb at 108-115% FTP with about 5min to descend and recover. Cool down 15min.
Outside
Find a climb of 6-10% that takes at least 3min. Ride each rep at 108-115% FTP - legs loaded the whole way, breathing hard by halfway - then descend easy and turn straight into the next one.
Workout structure (75 min)
- Warm-up 15m 55% 3x - Opener 30s 110% - 1m 30s 55% 5x - Climb 3m 112% - Descent 5m 55% - Cool-down 15m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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