Ramp Reps
65 min · 53-65 TSS · IF 0.74 · 90-105% FTP · Zone 4-5 (Threshold/VO2max)
What this workout does
Each rep starts comfortably below threshold and climbs steadily above it. Ramping from 90% FTP to 105% FTP teaches pacing discipline and finishes every interval at its hardest point - just like a real climb.
Each ramp finishes above threshold on already-loaded legs, raising lactate gradually rather than spiking it. That builds pacing discipline and end-of-effort tolerance - the ability to finish climbs and time trials strong instead of fading. A good bridge between sweet spot work and full threshold intervals.
How to ride it
Indoor / trainer
Warm up 15min. 3x8min ramps: start at 90% FTP and build smoothly to 105% FTP by the end of each rep. 5min easy between. Cool down 10min.
Outside
A gradual climb that steepens toward the top is perfect, but any steady road works with a timer. Start each 8-minute rep at 90% FTP feeling controlled and build so the final 2 minutes at 105% FTP genuinely hurt.
Workout structure (65 min)
- Warm-up 15m 55% 3x - Effort 8m ramp 90-105% - 5m 55% - Cool-down 10m 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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