I love ramped intervals—those stepped-up progressions that start at a lower intensity and gradually climb to a higher intensity. They are a fantastic way to build endurance and power while keeping your riders engaged and challenged.
Ramps are incredibly versatile. You can begin at a moderate intensity (Zone 3), then progress to hard (Z4) and harder (Z5). Or for a spicier version, start hard (Z4) and climb to harder (Z5) and hardest (Z6). These intervals can span three, four, or even five steps, finishing with a burst of maximum effort (Z7).
As you climb the intensity ladder, the duration of each step typically decreases, although shorter ramps of 15–20 seconds at levels at or above threshold can add an intense twist.
What’s Unique About This Profile?
This profile begins with five ramp intervals, each progressively reaching as high as Zone 6 (anaerobic). Riders will need to manage their energy wisely through these efforts, as the profile culminates with a 12-minute climb.
At first glance, the climb might seem deceptively manageable since it primarily hovers around moderate intensity (Zone 3 with a little Zone 4). However, the challenge lies in the fatigue already accumulated from the ramps. Riders will need to rely on mental focus, steady pacing, and strategic coaching to keep their legs turning and resist the urge to ease off.
As an instructor, this is where your coaching shines. Encourage your riders to focus on rhythm, breath control, and the sensation of building sustainable strength. Emphasize the importance of maintaining consistency throughout the climb and saving a little in the tank for the finish. By the end, your riders will have a newfound appreciation for both the ramps and the steady endurance climb.
More Ramp Profiles on ICA
Ramp intervals are a crowd favorite, and we’ve got a plethora of awesome profiles for you to try with your riders:
- 3-2-1 Intervals: Moderate to hard to harder.
- 4-3-2 Intervals: Longer ramps that demand more focus.
- 3-2-1 Intervals…Intensified!: An exciting, amped-up version your riders will love!
- Reverse Ramps: Flipping the script for a whole new challenge.
- Ramp It Up (Through The Doors). A classic from our archives, paired with music by the Doors for the recoveries. (Fair warning: This profile was posted back in 2011, before we had an editor, so it’s a little rough around the edges—but still a great ride!)
Which is your favorite version of ramp intervals? Have you tried any of the above profiles with your own music selections? Share your experiences in the comments!
I hope you enjoy this fresh twist on a classic ramp profile!