Since I started using TrainerRoad I have done the 8min FTP test and have continued to do so as like measuring myself against past performance and sadistically quite enjoy the test and the targets I can set myself. Are there any problems with continuing with the 8min test. I just completed seeet spot base and improved 5% in each block.
Nope.
If you like that as the benchmark and it works well for setting your workout targets and you have a high completion rate for the workouts in your plan, no need to change.
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Nope. Might I suggest you also try the ramp test? See how it compares to your other test.
I do better on the 8 min test than the ramp test. Part of the difference for me is the gearing on the bike. Part of it may just be mental. I, like you most likely, am fine with complete suffering for 8 minutes.
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I’ve done 8 ramp tests, and the first 6 were fine. Oddly the last two (Dec and Jan) were complete fails, which for the moment I’m going to blame the lack of a proper warmup in the ramp test. But other stuff has changed, like volume dropping below 5 hours, getting past some hip/glute/knee issues, being sick for 2+ weeks, work stress, etc. Not sure exactly what’s going on, too many parts of the puzzle are moving.
The 8 and 20 min tests have built-in warmups, and like both of you I’m fine with suffering for 8 min. Plus I’m more steady state, diesel engine type of rider so the ramp test is not in my wheelhouse.
I am not fond of the ramp test either…something about it doesn’t work for me…I would like to believe that it is that you get no breaks for 23 to 25 minutes…on the 8 min test you get quite a bit of easy spinning between the two efforts. I have one coming up next week and I am on the fence as to which test to use.
That doesn’t make any sense to me considering on a ramp test you’re only putting out real effort for about 6 minutes. When you get to your current FTP setting equivalent test step, you’re 19:30 in to the entire 25-ish minute workout, and the first 14 minutes of that are below your FTP, the first 10 minutes are Pettit-level or easier, and the last 5 minutes are easy spinning. You’re only above Sweet Spot intensity for 5 or 6 minutes total in the entire test.
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technically 100% ftp at 13:00 (I just looked).
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True, but if you expect to get a similar FTP result, you have to perform at a higher wattage during those shorter 8 minute tests, even with the rest.
There is no free lunch (and there are no free watts).
Each test is setup with a particular protocol and a particular adjustment (percentage reduction) on the quantified portion of the test.
- 1x 20 Minute Test: multiply the average power of the 20 minute segment by 0.95
- 2x 8 Minute Test: multiply the average power of both 8 minute tests (averaged) by 0.90
- Ramp Test: multiply the best 1 minute average power by 0.75
In a perfect world, they would all be reasonably close. In reality, personal training history, physiology and psychology lead to varying results. That’s why people should test a bit, find the one that suits their situation, and stick with it from that point forward.
I see a fair bit of FTP test surfing with people jumping from wave to wave.
I think that is counterproductive in many ways.
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Find a test that gives you a number that is challenging but has you completing nearly all the workouts in a plan.
Use that same test to track progress.
It ain’t rocket science.
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Indeed… I made the silly mistake of looking at my last ramp test at my current FTP, rather than the FTP entering that test, which was exactly one step lower! 
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Minor correction required: 0.95 x 20 minute power, not 0.9.
Mike
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Thanks, @themagicspanner. I was a step ahead of myself and rushing to finish before lunch. I corrected my prior post.
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Just out of interest, when is FTP setting considered to be too low or too high? Is some workout failure expected, no failures, etc. Or how do you guys look at it?
How does the 8 minute test calculate FTP?
Each test is setup with a particular protocol and a particular adjustment (percentage reduction) on the quantified portion of the test.
- 1x 20 Minute Test:
- multiply the average power of the 20 minute segment by 0.95
- 2x 8 Minute Test:
- multiply the average power of both 8 minute tests (averaged) by 0.90
- Ramp Test:
- multiply the best 1 minute average power by 0.75
FTP too low leads to easier workouts and less stress.
FTP Too high leads to harder workouts, more likelihood of failures, and excessive stress.
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TrainerRoad workouts are designed and tailored to your FTP so you can complete them. You’re supposed to succeed without necessarily altering the workouts. Sure, some days you’re off, or the workout is your weakness that may require a few adjustments, but by far the workouts should be doable. Some will be tough, challenge you and push you to your mental limits. But in the end, your plan should feel like a challenge not a beat down. TrainerRoad is far more enjoyable when your FTP is correct and you’re not holding on to a higher inflated number.
Conversely, if you get through a week of training and you don’t feel you were challenged (possibly considered reducing intensity or cutting workouts short), your FTP might be too low. Certain workouts like intervals should be quite uncomfortable. At the end of your workouts you should feel a sense of accomplishment, that you overcame adversity and leveled up. If this is not the case, maybe you’re not pushing yourself because your FTP is too low.
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I suppose in summary I am going to stick to the 8 min test. I enjoy repeating the test and having a target. I have made a 10% improvement in FTP over the 12 week base phase and am now onto short power build mid volume. I may look at the ramp in the future but am going to stick with the philosophy of ‘it it ain’t broke, don’t fix it’. Glad I’m not missing out! Thanks for all the advice. Absolutely love TrainerRoad (hate sometimes!) and love this forum.
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Do what works best. Better yet - go do the 20 min test outside (my favorite!) and then do the 8 min test inside or ramp or 20 and see how they stack up.
My take:
- Too high: you’re failing or dialing down intensity in multiple workouts per week in the second or third week of the training block.
- Too low: you’re dialing up intensity on every workout, or you reach the final interval of any threshold, over/under, or VO2max workout and you’re not just hanging on at the end or thinking about quitting earlier.
I don’t think I’d judge much in the first week of a training block. A significant FTP bump from one test to the next can be a real eye-opener (Hello, Kaweah), but if you haven’t adapted after six or seven workouts, then it’s probably too high or you’re not recovering properly.
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