I’ve done ramp tests and 4DP tests in the past. Just did the first one today as a newbie to TR. I failed at 20:30. Before the test I didn’t really do any looking at the formulas, and it appears that if I’m understanding it correctly, your old estimated FTP is pretty much around a fail at 20 minutes,…

As above, 19:30 is the “break even” point, but that assumes adherence to the power target. If you are notably higher or lower than the power target in the 18:30 to 19:30 time range (since the FTP is calculated on the best 1-minute power), you may be above or below the starting FTP value by whatever…

The math also implies that you’ll see a 1% increase in estimated FTP for every additional ~13 seconds that you hang on (at target power). If you have a 250 W FTP going in, this means 1W every 5 or 6 seconds.

TrainerRoad

Ramp Test - is 20 Minutes the Magic Number?

TrainerRoad Software

russell.r.sage January 7, 2020, 5:11pm 2

19:30

8 Likes

What is the minimum amount of time I need to spend in the Ramp Test to see an FTP increase?

Topic		Replies	Views
Ramp test trick? Training ramp-test	9	3155	April 28, 2020
What is the minimum amount of time I need to spend in the Ramp Test to see an FTP increase? Training ramp-test	6	1558	November 10, 2020
How Long Will this Ramp Test Last? Training	30	3296	January 12, 2022
Confused by ramp test result Training ramp-test	9	740	April 7, 2021
Botched Ramp test I think Training ramp-test	21	3385	May 7, 2019

Ask a Cycling Coach Podcast

This is the only podcast dedicated to making you a faster cyclist. Listen to the latest episode and more.

We Are Here to Help!

Browse hundreds of articles in our Support Center or contact our world-class support team to get back on track.

Privacy Policy Disclaimer Terms Cookie Settings

Ramp Test - is 20 Minutes the Magic Number?

Related topics

Get Faster with Adaptive Training

Ask a Cycling Coach Podcast

We Are Here to Help!