Did an interesting experiment this morning to compare ramp test vs 20 min test. I’m a huge diesel engine with a low top end (especially as I train/test in the TT position), so the ramp test historically has underestimated my FTP compared to my performance in TTs.
I did a long warm up followed by a ramp test, spun easy for ~8 mins, then a 20 min effort. Not exactly the typical 20 min test, but I figured the ramp test would have a similar fatiguing impact to the VO2 efforts in the 20 min test.
Ramp Test- 270W
20 Min test- 290W (305W average during the 20 mins)
I’ve been doing a lot of long easy riding, but 290 definitely “feels” right for the few efforts that I have done recently. Paced the 20 min effort really well, my power curve was 305W from 5-20 minutes (and the last 5 mins include ample grunting and me persuading myself to go another 30 seconds).
I’ve never done the 8 min test, but am thinking of trying that out in a couple days to benchmark. 20 min test works well but man does it suck (and takes a TON of mental energy/commitment). That said, I don’t test frequently and adjust my FTP based on RPE and heart rate so that my power zones “feel” right.