Ramp test or 20-minute test

Recommended steps

• Ramp: progressive effort to failure, usually estimates FTP from your best 1-minute power ×0.75; 20-minute: sustained effort after warm-up and a prior block, usually estimates FTP from your best 20-minute power (b20) ×0.95 with a conservative adjustment if the 5-minute block is disproportionately high.
• Choose the type according to your profile and context: ramp may be easier if you struggle with pacing, the 20-minute may better reflect sustained capacity if you can pace evenly; both depend on rest, motivation and familiarity.
• If you use ERG, let the trainer manage the ramp; for the 20-minute a steady, even pace without early surges, keeping cadence and breathing controlled, is usually better.
• Use the same type of test if you want to compare progress and do not compare results from different tests as if they were identical.
• If a result makes workouts impossible or too easy, adjust cautiously and do not repeat tests every few days out of anxiety.
• Remember: FTP is a reference to train better, not to win an argument; for detailed calculation see the FTP test help.

Related articles

• Do I have to do an FTP test?
• My FTP is different in Garmin, Strava, or Intervals
• When to update FTP