CoachingAnswer

HOW DO I DO A RAMP TEST IN CYCLING?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

A cycling ramp test starts at a low wattage (typically 100W) and increases by 20 watts every minute until you can no longer hold the target. Your FTP is estimated as 75% of the highest one-minute power achieved. The test takes 10-20 minutes, requires no pacing skill, and correlates well with longer FTP tests for most riders. Warm up for 10 minutes at an easy pace before starting, and perform the test in ERG mode on a smart trainer for consistency.

KEY TAKEAWAYS

The ramp test increases power by 20W per minute until failure — no pacing decisions required.
FTP is estimated at 75% of your best one-minute power during the test.
The test favours riders with strong anaerobic capacity, which can inflate FTP estimates by 3-5%.
Retest every 4-6 weeks during a structured training block to track progression.

WHO THIS IS FOR

IS THIS YOU?

Riders new to structured training who need a starting FTP

You have a power meter or smart trainer and need a repeatable way to set training zones without the mental challenge of a 20-minute all-out effort.

Time-pressed cyclists who want a quick, reliable test

You cannot spare an hour for a full testing session and want a protocol that delivers usable zones in under 25 minutes including warm-up.

THE ROADMAN VIEW

The ramp test is the lowest-friction way to get an FTP number. It removes the pacing problem that wrecks most 20-minute tests — you just keep pedalling until you physically cannot. That simplicity is why Zwift, TrainerRoad, and most indoor platforms default to it.

The catch is that riders with a big anaerobic engine can test artificially high. If your zones feel brutal after a ramp test, knock 3-5% off the result and see if the training feels more sustainable. A test is only useful if the zones it produces let you actually complete the prescribed work.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Prof Andrew CogganCo-creator of the power training levels system
The ramp test provides a reliable FTP estimate for the majority of riders because the incremental nature ensures both aerobic and anaerobic systems are fully taxed. The 75% multiplier has been validated against longer steady-state tests across a broad population, though individual variation means some riders will need to adjust the estimate by a few percent based on how their subsequent training sessions feel.

PRACTICAL APPLICATION

DO THIS WEEK

Set up the test environment for consistency
Use ERG mode on a smart trainer, ensure the room is cool (16-18°C), and have a fan running. Perform the test at the same time of day each time you retest. Warm up for 10 minutes at 50-60% of your expected FTP — avoid going too hard before the test starts.
Execute the ramp without tactical thinking
Start at 100W and increase by 20W every minute. Do not look at the clock or think about how many steps are left. Keep cadence between 85-95 rpm throughout. When you reach the point where you physically cannot hold the power for the full minute, the test is over. Sprint finishes do not help — the test measures sustained output, not a final kick.
Calculate and validate your FTP
Take your highest one-minute average power and multiply by 0.75. If your best minute was 340W, your estimated FTP is 255W. Validate this by riding at that power for 20-30 minutes within the next week — if you cannot hold it, reduce by 3-5%. If it feels comfortable, the estimate is likely accurate.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEStarting the ramp too high and failing too early.
FIXBegin at 100W (or even 75W if you are a lighter rider). The early minutes should feel trivially easy. Starting too high compresses the test and can underestimate your capacity.
MISTAKEStanding up or surging in the final minute to push the number higher.
FIXStay seated throughout the ramp. Standing recruits different muscle groups and inflates the result beyond what your seated FTP actually is. The number should reflect how you train, which is mostly seated.
MISTAKETesting when fatigued from recent hard training.
FIXTake at least one full rest day before a ramp test, ideally two easy days. Testing on tired legs produces a low result and sets your zones too conservatively.

FAQ

FREQUENTLY ASKED QUESTIONS

Is a ramp test as accurate as a 20-minute FTP test?

For most riders, the ramp test produces an FTP estimate within 3-5% of a properly paced 20-minute test. The main advantage is reproducibility — pacing a 20-minute effort is a skill in itself, and poor pacing is the most common source of bad FTP numbers. The ramp test eliminates that variable entirely.

How often should I do a ramp test?

Every 4-6 weeks during a structured training block. Testing more frequently adds fatigue without meaningful data. If you are in a maintenance phase or off-season, every 8-12 weeks is sufficient.

Can I do a ramp test outdoors?

It is possible but far less reliable. You need a perfectly flat, uninterrupted road with no traffic stops, and you must increase power by feel rather than ERG mode. For consistency, indoor ramp tests are strongly preferred.