Tempo Ramps
65 min · 47-57 TSS · IF 0.70 · 70-88% FTP · Zone 3
What this workout does
Blocks that wind up steadily from endurance to the edge of sweet spot. Ramping teaches pacing discipline - you learn what each effort level feels like on the way through it.
Ramping from 70% FTP to 88% FTP within each block sweeps through the whole aerobic range, recruiting additional muscle fibers as the effort climbs. You accumulate solid tempo stress while learning what each effort level feels like from the inside. Good for base and early build weeks, and for sharpening pacing before longer events.
How to ride it
Indoor / trainer
Warm up 10min. Ride 3x12min ramping steadily from 70% FTP to 88% FTP, with 4min easy between blocks. Cool down 5min.
Outside
Any uninterrupted road works. Start each block noticeably easy at 70% FTP and wind the effort up gradually so the final minutes sit at 88% FTP - like a group ride slowly turning the screw.
Workout structure (65 min)
- Warm-up 10m 55% 3x - Ramp 12m ramp 70-88% - 4m 55% - Cool-down 5m 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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