Are you ready for a fresh challenge? I’m excited to introduce a new twist on a popular indoor cycling concept—Varied Ramp Intervals: Descending Duration—and I have a feeling both you and your riders are going to love it.
I have to admit, I was a little surprised by my riders’ reactions. Every single one commented on how challenging it was—or how much they enjoyed the playlist. One even said it was her favorite of mine so far, and she’s been riding with me for about a year!
This ride features six ramp intervals that gradually shorten as the workout progresses. The first and longest is 9 minutes at a higher cadence (95 rpm), demanding focus and commitment. The following ramps step down in duration—7, 6, 5, 4, and finally 3 minutes—each building steadily from Zone 3 to Zone 5. Cadence varies throughout the ride, and in the final interval, riders push all the way to the top of each zone for a satisfying finish.
The longer ramps require focus and persistence, rewarding steady effort and determination, while the shorter ones keep riders engaged and challenged, even as fatigue sets in. For extra guidance on coaching longer intervals, check out the ICA articles and profiles linked in this post.
Check out other ramp interval profiles on ICA:
- 3-2-1 Intervals Moderate to hard to harder.
- 3-2-1 Intervals…Intensified! An exciting, amped-up version your riders will love!
- 4-3-2 Intervals Longer ramped efforts with decreasing cadence; the longer efforts demand more focus.
- Reverse Ramps Flipping the script for a whole new challenge.
- Five Varied Ramps, One Epic Climb Taking an iconic profile and topping it off with a challenging climb.
- 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!)
I’d love to hear how your riders respond to this one. Share your experiences in the comments—I can’t wait to hear what they think!