so like I told someone else. Sometime soon, test to verify your ramp result (hour record), and use that to calibrate the next 2-3 ramp tests. I maybe didn’t do very well at my first hour record attempt, but it’s better to err a bit on the too easy side
Since Feb I’ve done 4 different FTP test protocols: the 20-min, the Ramp, the TTE, and the Hour.
From experience I can say that none of them are all that appealing. 
3 Likes
a necessary evil LOL. My most tolerable on the least favorite things to do list is a 20-min test. And a couple times a year to go long and do a solid 40-70 minute effort. Nice thing about ‘hour of power’ is that it usually delivers a nice fitness bump too, provided I give it some rest 
While the ramp is “easy to perform” it a) usually makes me feel crappy for a couple hours, and b) ramp tests are designed for estimating max aerobic power (MAP). Taking MAP estimate and using it to estimate FTP is too many estimates for my mental palate. Plus it hasn’t been completely reliable for this diesel.
Kolie Moore test. I hate ramp rest since It leaves me most taxed, and always have a feeling of a wasted day (it is not a training). I really like 50 min Kolie Moore as this is great training session and I recover a lot better after. Not to mention I am way more sure (mentally) my FTP than estimating it with ramp test.
2 Likes
I would like to see someone attempt the Donut Ramp where you do the TR ramp test but must take a bite of a donut every minute.
This is the main reason I’ve been using it as well. When a threshold workout rolls around, it’s a huge mental boost to know I can work at that level for a long stretch, because I’ve actually done it.
3 Likes
Yep - I think this shouldn’t be underestimated.
I’ve been really struggling with this as well. I’ve basically been flat for the last 3 ramp tests, despite being able to do 4x20 min SS intervals (Eclipse +3) at 7/10 RPE and 105% intensity. It just doesn’t make sense to be able to do that but have a decrease in my ramp test.
1 Like
So have you tried using a different test? I’ve already commented several times that ramp tests haven’t always given me reliable FTP estimates, relative to what I can do at SS/threshold. I’d say its time to move on and use a different test to estimate your FTP.
1 Like
Yes I’m planning on using the Kolie Moore TTE or 20-minute test next round. What bothers me is that if you don’t do a lot of VO2max training, i.e. base phase, you’re going to test low in the ramp test.
The last time I did the ramp test it was farcical, I tested 2 watts lower after general build from 275 to 273. Immediately after the test I ran through Tunnabora -1 and ended up bumping up intensity by 5%. So I ended up estimating my FTP at 280 and completed Eclipse +3 the following week.
I know the TR folks say that the ramp test is accurate for their use, but it’s obviously not for me. It’s also frustrating because folks have told me that I’m just not going hard enough in the ramp test. I’m at 97% MHR, I pedal until I physically cannot turn the pedal over anymore, I stay seated, and I’m gasping for air for a good 20-30 seconds after I finish. How much harder can I go??
1 Like
Choice of protocols is a good thing! Sounds like you’ve narrowed it down to two good choices. To be clear, I’ve had more good than bad FTP estimates from the ramp test. But when I blow up on the ramp test it sucks. I’m a fan of longer tests 
1 Like
Correct me if im wrong. Couch chad said the ramp test is to get you in a good range for completing trainer road workouts. You might have to adjust you ftp. up or down.
Ive been looking at ramp test a lot in this last month. It favors high ftp if you have more of a anaerobic nature. If you are more aerobic it might be low.
example. track riders have high ftp in a ramp test. Some of the lowest ftp’s ever. Because they dont do hour long rides.
TDF winners are never sprinters. High FTP but cant sprint.
I have done a ramp test and feel my ftp ramp test is to high. I lowered it 10 watts and went a rode outside for an hour. Much better match.
jeff
1 Like
Here’s the thing I don’t understand.
TR uses one number to set difficulty for all workouts. To determine that number, they recommend an 8 min ramp test which inevitably favors VO2Max dominant individuals.
I assume that the logic of using one number is predicated on the relationship between relative prowess in VO2Max efforts and strength endurance intervals and sweet spot and stamina is all pretty stable among all riders. Is there good evidence for this?
For my part, I find VO2Max efforts consistently easy at my FTP relative to other training efforts and I am often wondering how best to balance my ftp setting. Should I set it a bit lower and ramp up the VO2Max workouts to 105 or higher, or leave it as is and struggle with failures on 15 minute or longer intervals. From a training perspective is one better than the other?
Would not a better approach be to set FTP levels for different workouts based on different tests and then set the mark at a consistently hard level for all workouts?
1 Like
Effectively this is what TR is trying to do with the new Adaptive Training/levels progression. So it’s coming soon (or already here for a group of beta testers).
As for your other question, use the levels that are now available on workouts if you think you can cope with a harder VO2 max session or the inverse where you struggle on intervals. Lots of good advice on the main thread outlining the new features that are live for everyone.
Im starting to enjoy FTP tests and do one at the end of each training block. It helps when you look at it as just another training. The last training before the FTP test should tell you pretty much where you are. What I like is that it’s short - I’m done in exactly 60 minutes (40 minute warm-up, 20 minute test) which is shorter than other rides. Ive done Sufferfest’s HM too, but somehow prefer the 20 minute test.
What I really dread is the first couple of trainings at a higher FTP, 
I wish ramp tests worked for me but they don’t. My last one at the start of this block gave me an FTP of 248w. If I do a 20mins test even if I get the pacing wrong it’ll be slightly higher than that but if I get it right, it’ll be circa 30w more. I had been doing 20minutes tests all winter but with the TT season resuming I switched to a ramp test the last two times to keep my legs fresh for TT’ing. I went out on Saturday (on flat/fast TT course) however and averaged 296w NP for 57minutes and my HR barely got out of the tempo zone (last 8mins were threshold HR and z6 power, going of an FTP of 250w). I think it confirms what I thought I seriously suck at ramp tests. I think I’ll up my FTP to 260w and maybe 270w in the longer term. Too high seemed to be injuring me though with the old powermatch, the new one does seem to be a bit more tolerant. There’s still the issue of the Suito ramping up resistance to the max at the start of a work out before ERG balances out. 