5 Minutes Alone

Although a RAMP test is a tool utilised to assess your cycling fitness whilst preparing for some other cycling related goal. I've found recently that a number of cyclist's goals are purely related to improving their measure of performance. What is the best way to train for a RAMP test? With a RAMP test of course........ but we can be smarter and put the focus on deferent components of fitness. This workout whilst not being a RAMP test, has a number of key features of a RAMP test and puts the focus on improving VO2 Max with the intense five minute effort at the end. This workout will benefit all cyclists and triathletes - especially road cyclists, short course triathletes and mountain bikers. But I will also benefit athletes targeting longer events and is suitable to use in the off-season to develop general fitness.

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.

I came across this workout when I was researching something else. It caught my eye on TrainerDay.com and was posted by someone with the username healpriest. It will be a great workout to utilise to target improvements on a RAMP Test. You can see the original post here.

5 Minutes Alone

• 5 min WU Level I;
• 1 min Level I-;
• 1 min Level I+;
• 1 min Level I/Level II;
• 1 min Level II-;
• 1 min Level II;
• 1 min Level II+;
• 1 min Level III-;
• 1 min Level III+;
• 1 min Level IV-;
• 1 min Level IV;
• 3 min Level I;
• 1 min Level V-;
• 1 min Level V;
• 1 min Level V;
• 1 min Level V+;
• 1 min Level V++
• 10 min CD Level I;
• 10minStretching

The Warm Up (WU) ramps up through Level I for five minutes, before dropping back to the lower end of Level I (44%) for a minute.

Each minute thereafter you increase your power a little bit as you continue to ramp your effort up over the next ten minutes to Level IV (100%).

Next up is a three minute Rest Interval (RI) at Level I, before recommencing the ramping up of your effort for five minutes starting where you left off at the bottom end of Level V.

The Cool Down (CD) is at Level I for ten minutes.

Finish with 10 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.

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