Ramp Test vs 20 Minute FTP Test vs 8 Minute FTP Test

8 min test?? Is that an FTP test? I always do the 20 min FTP. 8 min i am sure i could push at least 30-40 watts more than the 20 min. The 20 min you deduct 5%. How much do you deduct from the 8 min?

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2 8-minute blocks after warmup and anaerobic surges. average the 2 8-minute blocks and then 90% of the average is the FTP.

i switched to the ramp test when it came out and stuck with it throughout my 2019 training season. ive since switched back to the 20 min test. i find it to be a truer snapshot of actual “on the road” fitness. also all the time trials in the omnium/stage races i do seem to fall in the 20-30min. range so its kind of pacing practice for those sort of efforts. honestly wish there was a true hour test, you can’t cheat the hour. all of this said along side the fact that i know different things work for different people, this is just my experience with the different test protocols

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Is that a long way of saying you are a 5 w/kg rider? Glad I’m not the only one who can hit higher numbers outside, I suppose it’s common and maybe even more common with mountain bikers? Impressive numbers. :+1:. I’m hovering around 4.2 and I think 4.5 might be my ceiling considering I can average between 5 - 8 hours a week.

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Hi guys, just did a ramp test ( Trainer Activity on January 22, 2020 by Romano H. on Strava , [ 237 FTP ] [ 81.6 WEIGHT ] 2.90 ftp/kg from profile
I was thinking a 20min ftp would probably suit me more (did alot of Heart rate intervals, 4x2,8x4,8x2 based on 1 hr Heart rate treshhold on 1h route), i had like 2 easy ride in 1 month (last 1)
Should i and what plans take for next week 20 min ftp or should i go straight into finding a training plan?

srry, i think i already seen that along time ago, my questions remain .1 Should i and what plans take for next week 20 min ftp test?!, thanks for the reply.

Head straight into a plan. I was interested in the difference between tests last year so did a 20-min test 2 or 3 days after a ramp; my n=1 was a difference of 2w (which is within the stated error of my PowerTap P1 pedals).

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It doesn’t matter what FTP test you use, just make sure going forward you are using the same FTP test. Just start your training plan and see how the workouts go. If they are too easy, then manually raise your FTP if you feel it was underrepresented due to a poor ramp test.


thx mi-xc, thats better than 1st advice :D, Wtriathlet thx.

Warmup however you do it, and then just do a 30 min as hard as you can go test. Thats the FTP test I’ve been using for close to 10 years now. I like that one and it seems to be pretty inline. Friel prescribed this forever.


Hey everyone,

I am a long time Trainerroad user, and a diligent podcast listener. I know all about why TR came up with the ramp test, and I don’t fault their logic one bit.

But, I’ve got a confession to make. I still use the 20 minute protocol, and will probably continue to do so.


  1. I’ve been 20-minute-testing for a number of years now so, scientifically speaking, it makes sense to maintain the same method.
  2. 20-minute testing, in my experience, puts my FTP right at the perfect spot. Not so low that workouts are a doddle, but just about manageable nearly every time (for workouts that are meant to be that way: VO2/thresh/over-unders etc.).
  3. As a runner as well as a cyclist, I have found that I am much more of an aerobic machine. Good at longer intervals or anything as short as VO2 Max, but I really struggle to lay the power down for anaerobic efforts of less than 2 mins - such as what is required in the ramp test. I am pretty convinced that this is why the ramp test always gives me a lower FTP than the 20-min.

I know fully well that you’re all thinking that I am just bolstering my ego by selecting the higher value… But my workout compliance is pretty/very high with the higher FTP! Happy for you all to give me some stick though :wink:

Any other fellow 20-minute testers out there?


During warmer months when all of my training is done outside I tend to do 20 minute tests after ramp tests to double check the ramp tests’ outcome, and maybe try to push that little bit further.

So if say a ramp test on Monday would indicate to an FTP of 315 then on a Wednesday I would pace a 20 minute test at 331/332 watts and maybe push for something extra near the end. Then I would use that score as my new baseline FTP.


Makes sense, pretty good idea as long as the same PM is used!

Yep, I have a dumb trainer but a fairly decent crank based power meter so no matter the ride the power source is always the same (minus the temperature differences of indoor and outdoor rides that is).

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Having the 5’ effort before the 20’ is key to make the 20’ test more realistic.

Ever test with a 30’ or 60’ field test?

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I’m going to do something new.

Doing the Ramp test and then the day after I’m going to do the Kolie Moore test.

Then one will be for vo2max workouts, and the other will be for Threshold and sweetspot work

  1. yes me too
  2. yes me too
  3. yes me too, but when i start doing anaerobic training/short intervals/racing I adapt very fast, so it just take couple sessions and i can hammer those intervals.

So i use it and it works perfectly for me.

Agreed. This is what seems to put my FTP in the right spot.

I have, effectively, done 60 min tests in the past by smashing it full gas up ~1hr climbs in South France. But testing wise, I think the 20 minute is long enough!

Maybe (definitely) my downfall is just never training the anaerobic side of things… :sweat_smile:

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