FTP Ramp Test is one of the most-used global workout blueprints in Pushing Limits Club. The chart and metrics are based on the workout data.
What this workout is for
Ride the ramp for as long as you can! If you need to stop, you can simply continue at an easy pace (you'll need to turn off the ERG mode for this) or finish the session and start a new workout to cool down (e.g., one of our LIT sessions). Your FTP will be calculated based on the values achieved during the session, regardless of how you finish the session.
Warm up before the session.
At its core, this is high-intensity focus for cycling. The structure matters more than the title: duration, recoveries, and intensity changes decide whether the session builds base, threshold control, or a harder top-end stimulus.
Workout structure
The chart is rendered from the stored workout data. Wider sections last longer, and taller blocks indicate higher target intensity.
Ramp from 55% to 80% | 2 min @ 80% | Ramp from 80% to 180%
Training effect
The main stimulus sits in the hard sections. Sessions like this improve VO2max, anaerobic tolerance, and the ability to repeat demanding efforts without losing form.
How to execute it
Ride the easy sections with discipline and use power or heart rate as the guardrail. For structured indoor sessions, ERG mode works well as long as FTP and zones are current.
Where it fits in the week
Place this workout with an easy day before or after it. In a normal week, one session like this is often enough, especially if long endurance or strength work is also planned.
Watch especially for
- Do not make the easy parts too hard.
- Update zones before the session if your fitness has changed.
- Review whether the intended stimulus was achieved, not only the averages.