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


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?

1 Like

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:

1 Like

Discussed plenty here already


Word for word: This is me too.

I rarely FTP test because it’s just so horrific and frankly i’m a wimp but 20 mins tells me what i need to know and it works out well for my training, as calibrated by over/unders etc. I can raise or drop my FTP manually now based on how it feels according to fluctuating fitness during the year, but i’ll do a 20min test once a year, maybe.
Ramp tests give me about 35-40W down, for probably the same reason as you: I can hold near my FTP for over an hour but my 1min power is like a little girl.

I may be wrong and i know the ramp test is there for a reason etc but it just doesn’t work for me. - Not just for the vanity of getting a result of 280W instead of 325W but if i then try and train off 280W it’ll be too easy and i won’t break a sweat.

Hi everyone. Is anyone still using the 20 min or 2x8 min FTP tests instead of Ramp Test? I’ve used Ramp Test a few times but thinking of going back to the old style. As a Time Trialist I’m thinking it may give me a more accurate figure

I don’t mean to be rude, but there’s an absolute mountain of information on this subject already on the forum. Try searching and you will find days worth of reading.


In addition, this thread about testing even longer than 20 minutes:

This link will enable you to join my ‘team’ and get access to a ready made version of the test:


You should have a read though, wealth of information and views already posted answering your question in depth.

1 Like

Yes. And maybe on your second question, depends on your physiology and other factors. The Kolie Moore protocol thread is an interesting read.


Referenced thread:


On any given day there are more than a dozen 20 minutes tests and maybe 10 8 minute tests executed. So they still get used on what I would call a fairly regular basis.

1 Like

There are tons of threads about this here that are constantly being replied to and have the up to date information you’re looking for. If you think the 20 minute will be more accurate, do it. If you don’t, then don’t.

They are all good techniques to measure just that. Ramp measures how long you can go with 1 minute incrementals, 20 min measures your best 20 mins, 1 hour test measure your best 1 hour. Simple

None of them are 100% conclusive or indicative. All of them are good data points that you can use and base your training on, then come back and do the same test to see progression.

It’s just like using 2 power meters that measure a little different. You either get 250 FTP on your trainer and train based on that and improve or get 260 FTP on your on bike PM and train based on that and improve. You don’t mix it up.

Case in point, although I have not always followed my same PM rule myself, there has been a period of time where I have measured all my tests on the same 4iiii power meter.
With it my 20 min FTP (95% of 20 mins) was around 262
Ramp was 262 (for me. For someone else it could’ve been way different)
1 Hour was a very low 245 (1 hour climb with 0 breaks)


One tip from me: Ramp test favors people with higher VO2 max in my opinion.

As someone who’s better at VO2 max than long efforts, With my ramp test results, I have a very hard time completing the hardest Sweet spot / threshold efforts.
VO2 max heavy workouts however are much easier and I feel like I could add another interval at the end in some cases.


To throw my 2 cents in, i favor the 20 minute test as a more accurate result for myself. I am more of a TT guy so the longer effort suits me well. I have done my share of ramp tests as well but i typically get lower ftp estimates from ramp tests versus my 20 minute tests. I just had my best 20 minute test today and this is the 2nd straight time ive opted for the 20 minute test instead of the ramp test. In addition to being harder, the 20 minute test also requires more recovery and motivation going into it but for me it is better i think.


I just did a ramp test and got 30 watts lower than what I have recently been completing workouts at for the FTP target. The ramp test ended because my legs just slowed down till I couldn’t press the pedals anymore, not cardio even though that was pretty taxed. I’m in here for triathlon, so I am also starting to think that the 20 min test is still better for me. I’m planning on doing a 20 min test in two days and comparing results.

But… I also wonder if maybe I should take a lower value because maybe I’m biking too hard? I’m simply happy at this point to see that there are other people like me that don’t feel like the ramp test results in an FTP that feels right for training. I totally see though for traditional bike racing how that might be a really effective tool, because they probably surge more in races compared to a triathlon.

Would love some advice.

New to TR, Did my first Ramp Test on Wednesday March 18th,2020 and got a result of 247W. I definantly gave this everything I could, I physically could not turn the pedals over any more.

I previously have always used the 20 Minute test and my last test was on January 28th, 2020. At that time I tested at 282W.

I have continued training and have not excuse for the 35W drop other than the difference in testing protocols.

My specialty has been Long distance stuff(150+mile/12+hr) so I believe my power curve would be more suited for the 20 minute test. Would that account for the difference?

I started Sweet Spot Base I Mid-Volume with my FTP set to the 247 that the Ramp Test gave me and did the first workout it scheduled(Mount Field, https://www.trainerroad.com/app/career/coryrood/rides/75628142-mount-field )

If you look at the 3 sweet spot intervals you can see that my HR for each interval was 145/147/146. My max HR is 193 so about 75% of max and in my 20 minute test my LTHR worked out to be 174bpm, so working at 83% of LTHR.

These HR values seem low for where I was expecting them to be? Any opinion on this? Should I manually enter my FTP back to the 282W?


1 Like