CoachingAnswer

HOW DO I DO A RAMP TEST?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

WHO THIS IS FOR

IS THIS YOU?

The rider who can't pace a 20-minute test

You go out too hard and fade — a ramp removes pacing from the equation entirely.

The indoor trainer user on Zwift or TrainerRoad

Your platform offers a built-in ramp test in ERG mode and you want to know what it's measuring.

THE ROADMAN VIEW

The ramp test earned its popularity for one honest reason: it removes the single hardest part of FTP testing, which is pacing. There's no judgement call, no risk of going out too hot and dying — the trainer simply ratchets the power up step by step and your only job is to keep turning the pedals until you physically can't. For riders who consistently butcher the 20-minute test by starting too hard, the ramp is genuinely the better tool. It meets you where you are.

The trade-off is that it's an estimate built on an assumption — that your FTP is 75% of your one-minute peak. That ratio holds up well for a lot of riders, but it's a generalisation. If you're a deeply aerobic diesel with a modest sprint, the ramp can under-read your true sustainable power because your one-minute peak is relatively low. If you're a punchy, anaerobic rider with a big top end, it can flatter you — your peak minute is high, but you couldn't hold anywhere near that ratio for an hour. Knowing which type you are tells you how much to trust the number.

Anthony's practical take, after the conversations on the podcast about training metrics with people like Alex Welburn, is that the ramp test is a brilliant entry point and a fine ongoing tool if you're consistent with it — but it measures a slightly different thing to a 20-minute test. The cardinal rule applies here as much as anywhere: pick one protocol and stay with it. A ramp this block and a 20-minute test next block isn't tracking progress, it's comparing apples and oranges.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Alex WelburnCycling coach and physiologist; PhD researcher at Loughborough University on critical power and W'
The ramp test estimates FTP from maximal aerobic power using a fixed percentage, which makes it simple but population-based. Riders with strong anaerobic capacity can see their FTP over-estimated, while highly aerobic riders may see it under-estimated. It's a useful, repeatable field tool provided you understand it's a model, not a direct measurement.
Hear it: Why Your CTL Is Wrong | Roadman Cycling Podcast
Joe FrielAuthor of The Cyclist's Training Bible; co-founder of TrainingPeaks
Any FTP testing method is valid as long as it's repeatable and used consistently. The ramp test's strength is that it removes pacing error and is easy to standardise on a smart trainer. Its result should be treated as a calibration input for training zones, then refined against how interval sessions actually feel.
Hear it: Joe Friel's Cycling Training Plan Structure | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Set up the ramp on a smart trainer in ERG mode
Most platforms (Zwift, TrainerRoad, Wahoo) have a built-in ramp protocol. A common structure starts around 100 W (or roughly 50% of estimated FTP) and adds 20 W per minute. ERG mode holds each step automatically so you only have to keep pedalling.
Ride to genuine failure, not discomfort
Hold each step until you physically cannot maintain the target cadence and the power drops away. The test depends on reaching true failure — stopping early because it hurts gives a falsely low FTP. Expect the last two or three minutes to be brutal.
Take 75% of your best 1-minute power
Your platform usually calculates this automatically. Manually: find your highest 1-minute average power during the test and multiply by 0.75. A 300 W best minute gives an FTP estimate of 225 W. Set your zones from that figure.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEStopping the moment it gets hard rather than at true failure.
FIXThe result is only valid if you ride to the point you genuinely cannot hold the step. Push through the final painful minutes — that's where the test actually measures you.
MISTAKESwitching between ramp and 20-minute tests across blocks.
FIXThe two protocols can give different numbers for the same fitness. Pick one and use it every time, or you're comparing incompatible measurements.
MISTAKETrusting the ramp blindly if you're a very punchy or very aerobic rider.
FIXIf interval sessions at your ramp-derived zones feel consistently too easy or too hard, the 75% assumption may not fit you. Adjust your FTP by feel, or cross-check with a 20-minute test.

FAQ

FREQUENTLY ASKED QUESTIONS

Why is FTP 75% of the best 1-minute power in a ramp test?

The 75% figure is derived from the relationship between maximal aerobic power and sustainable threshold power across large groups of athletes. It's a population average, so it works well for most riders but can be a few percent off for those with unusual aerobic or anaerobic profiles.

How long does a ramp test take?

Usually 8–25 minutes including the build, depending on your fitness and the starting wattage. Stronger riders take longer to reach failure. The effort is only genuinely maximal for the final two or three minutes, which makes it less mentally daunting than a 20-minute test.

Is a ramp test easier than a 20-minute test?

Mentally, yes — there's no pacing decision and the hard part is short. Physically, the final minutes are extremely demanding. Many riders prefer it precisely because the suffering is concentrated and brief rather than drawn out over 20 minutes.

Can I do a ramp test outdoors?

It's difficult outdoors because you need precise, steadily increasing power steps that are hard to control on the road. The ramp test is really designed for a smart trainer in ERG mode. For outdoor testing, the 20-minute protocol on a steady climb is more practical.

Should I warm up before a ramp test?

The early low-power steps of the ramp act as a built-in warm-up, so a long separate warm-up isn't essential. A few minutes of easy spinning beforehand to loosen the legs is enough. Don't do hard efforts first — you'll compromise the result.

Does the ramp test work without a smart trainer?

Not well. It relies on holding precise, incrementing power targets that a smart trainer controls automatically in ERG mode. With only a power meter and a dumb trainer you'd struggle to hold the steps accurately, which undermines the result. Use the 20-minute test instead.

RELATED EPISODES

HEAR THE CONVERSATIONS

Why Your CTL Is Wrong | Roadman Cycling Podcast

Joe Friel's Cycling Training Plan Structure | Roadman Cycling

Train Slower, Ride Faster: The 80/20 Cycling Training Guide