Ramp vs 20 minute Functional Threshold Power (FTP) test

When it comes to testing your functional threshold power (FTP) there are a few different tests to choose from. But what test is best? And is there a difference in FTP results between tests?

In this video we look at the different tests and compare FTP results after a RAMP test and 20 min FTP test.

It would be interesting to know what test you prefer. So let me know in the comments below. Team RAMP or 20 MIN FTP?

[jc]

Don't forget one thing: testing is also training. If you do a 20 min ftp test you are basically doing a VO2 max session with one big 20 min interval.

[bigdarbs]

I have been racing for 30 years and using power meters for around 10 years, the ramp test significantly over estimates my FTP, by around 20 watts. It depends what type of rider you are, some can hold a high wattage at the end of a ramp test but not a steadier wattage for a longer period.

[platinumwerb]

Just one hour test in my opinion, my result on different tests .
Ramp test 368 Wats
20 min test 362 Wats
1 hour test 342 Wats

[HTB]

My ramp was very close to my 20min power test, like 3 Watts or so out, only difference being the recovery time and fear for the 20min test, team ramp all day long.

[Endorfinjunkie]

I'm training to power for the better part of a year now. In the beginning I did the ramp test because I wouldn't have to know anything beforehand and it's really simple. I did have the problem though that the sessions that were based off that calculated FTP value got increasingly harder to a point where it didn't feel natural anymore.
I then switched over to the 20 minutes test and that one gave me about 15%lower values. But the sessions felt easier to do through of course. So for me it's the 20 minutes test in the future.

[MattSwain]

Unless I’ve misunderstood, the main issue with the FTP test is that you’ve essentially got to know what your FTP is before you do the test or you’ll blow up horribly / underachieve what you can really do. The ramp test doesn’t require this pre-knowledge so the outcome is about what strength you have on the day rather than whether you have gauged your effort correctly or not. Ramp test for me

[LewisHorsley]

Good vid mate. I prefer the Ramp test purely because it doesn’t zap you of energy as much!

[noahserrault]

Great production quality man, awesome video. I personally do the 20-minute max effort as I end up hitting it a lot during my races. I've also done the ramp test many times but in my experience it tends to overestimate it.

[FeCyndiW]

Looking for motivation. I am doing my 20-minute FTP test shortly. I vomited after my last one and haven't done one in a long time. I've had a lot of time off riding (my husband passed from cancer complications), and I am expecting my FTP to be greatly reduced from where I was before.

[TomGardner]

I've never done the 20min effort but will have to give that a go. I suspect it will confirm what I suspect... That I'm team ramp.

[adamhopson]

Nice video. For me, the main benefit of a ramp test is its repeatability and not having to worry about pacing…at all! But, it can easily overestimate power.

The way I used ramps in the past was to increase my FTP from 20min tests based on how my ramp FTP was progressing. So, for example, if my FTP from 20min was 250w, then during a training block I perform a ramp before another build and my RAMP FTP goes from 275-280w, I had the +5w to my supposed 20min FTP (255w). There is absolutely ZERO science backing that strategy (lol), but in my mind it was a way to make better use of the ramp test and to avoid having to do a 20min test often while also still testing my progression during training. ¯\_(ツ)_/¯

[UltegraSPD]

Ramps are good when you have no idea. When i ramp i whack it into erg and i block all the data fields so to remove influence. Go til cadence goes to poo (falls below 80 for me, YMMV). -U10

[gohumberto]

The fact you could talk, during and after, your 20min FTP test tells me that you have another 5-10 Watts in there.
My best ever 20min FTP test left me curled up on the studio floor for 10 minutes.
That's why the ramp test is better for most people. It's just too difficult to pace a 20 minute effort to the absolute max, and it's not something you can simply retake regularly, whereas the ramp test is guaranteed to find your max.

[matthewchina]

Another factor: injury. I'm not a cyclist really, always been a commuter. Coming after several surgeries (knees, hips, ankles and feet) and just after 6 weeks off a bike due to IT band syndrome acting up again, I got on a trainer for the first time (because of lockdowns in Shanghai). Never had a bike computer, nor heard of FTP. Friend suggested it to set workouts. I did 20 minute test, yet can't go to far up in watts without pain in the knee. I still wanna do a ramp test, but feel like it's the power that aggravates my IT band. Those with joint issues may prefer a longer test that is testing fitness a bit more than the joint itself. --then again, I'm not a cyclist really!

[mrnobody]

I use ramp test and then do Alpe or a 20 minute segment to verify average power and if its within 5 watts i'm happy. I'll do this throughout the year to see if my base fitness is Improving or declining then test again before doing a plan

[jonathanweatherill]

I prefer doing the ramp test but seem to get a higher ftp using the 20mn test. Does this suggest that I need to work on anaerobic strength more?

[abfutrell]

Zwift tracks your best 5 sec, 1, 5, 10, 20 minute power numbers. My best 1 minute, 329 watts. My best 20 minute, 220 watts. Using the 0.7 and 0.95 coefficients, I get 230 watts vs 209 watts (21 watt difference). Those numbers are from racing where I'm putting down the best I can do for those time intervals. Which lines up with other riders notice the Ramp Test inflates their FTP. Does Zwift prioritize the Ramp Test over the FTP Test when determining Race Class Divisions? A C rider could be classed as a B when their aerobic power is no match.

[Ericuf]

Do you shift while
Doing the ramp test?? Thanks!

[Bazza]

Wahoo SYSTM "4DP" test or even the "Half Monty" ramp test are better than cartoontopia ones (Zwift). Half Monty starts your ramp at 50% of MAP- so my last one based on existing FTP of 254w and MAP of 312w started my ramp at 156w- your ramp starting at 100w is way too low for your fitness, probably 4-6 "wasted" minutes getting you to an appropriate start point like 200/220w....Half monty also does a 20 minute control section after the ramp to better calculate your CHTR keeping you to hold a defined range of heart rate (ie my last one was 158-164bpm for 20 mins)

[antondanilin]

Cadence 65-70 is too low. These tests should be done with a constant cadence of 90-95 rpm. It acidifies the muscles much later