I wanted a workout for an athlete of mine that tested their legs whilst fatigued. With only an hour available, I needed to get their fatigue levels relatively high, relatively qwikly prior to the set of tempo intervals. This is a modification of what I developed. Although I used RAMP Test in the title for the workout, it’s not a true RAMP test and we restrict the maximum intensity to allow you the opportunity to complete the tempo intervals. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as an Ironman and Ironman 70.3 Distance Triathlons.
Each Sunday I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
RAMP Test Tempo Session #1
- 10min WU Level II;
- 12min Ramp from 66%-130% (6% every minute);
- 5min Level II;
- 3x 7min Level III, 1min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a ten-minute Warm Up (WU) riding at Level II.
After the initial ten minutes it’s now time to commence the RAMP portion of the workout. Each minute you increase your effort. Start at Level II (66%) for the first minute. Step up to 70% for the second minute, and each minute after that increase by a further 6% until you have spent a minute at Level V++ (130%).
The next five minutes is spent riding at Level II to recover from your initial effort.
Next up is a series of three, seven-minute tempo intervals at Level III.
Take a short one-minute Rest Interval (RI) at Level II between each interval.
Conclude the ride with a minimum of ten minutes of riding at Level II for your Cool Down (CD).
Finish with ten minutes of stretching to assist with your recovery.
Here is my data from doing the workout:
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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