Ramp Test for FTP
A step test that raises power by 6% of FTP every minute until you cannot continue, with FTP estimated as 75% of your last full minute.
- Duration
- 42 min
- Effort
- 57
- Level
- Beginner
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin | 5 min | 40 → 55% FTP50 → 62% HRmax |
| 2 | Warm-upEndurance Steady, relaxed | 3 min | 60-70% FTP65-78% HRmax |
| 3 | Warm-upRecovery Easy, the ramp starts next | 2 min | 45-55% FTP50-65% HRmax |
| 4 | IntervalRecovery Step 1, 45% FTP | 1 min | 44-46% FTP50-65% HRmax |
| 5 | IntervalRecovery Step 2, 51% FTP | 1 min | 50-52% FTP50-65% HRmax |
| 6 | IntervalEndurance Step 3, 57% FTP | 1 min | 56-58% FTP65-78% HRmax |
| 7 | IntervalEndurance Step 4, 63% FTP | 1 min | 62-64% FTP65-78% HRmax |
| 8 | IntervalEndurance Step 5, 69% FTP | 1 min | 68-70% FTP65-78% HRmax |
| 9 | IntervalEndurance Step 6, 75% FTP | 1 min | 74-76% FTP65-78% HRmax |
| 10 | IntervalTempo Step 7, 81% FTP | 1 min | 80-82% FTP78-85% HRmax |
| 11 | IntervalTempo Step 8, 87% FTP | 1 min | 86-88% FTP78-85% HRmax |
| 12 | IntervalSweet spot Step 9, 93% FTP | 1 min | 92-94% FTP83-88% HRmax |
| 13 | IntervalThreshold Step 10, 99% FTP | 1 min | 98-100% FTP87-93% HRmax |
| 14 | IntervalThreshold Step 11, 105% FTP | 1 min | 104-106% FTP87-93% HRmax |
| 15 | IntervalVO2max Step 12, 111% FTP | 1 min | 110-112% FTP92-98% HRmax |
| 16 | IntervalVO2max Step 13, 117% FTP | 1 min | 116-118% FTP92-98% HRmax |
| 17 | IntervalAnaerobic Step 14, 123% FTP | 1 min | 122-124% FTP90-100% HRmax |
| 18 | IntervalAnaerobic Step 15, 129% FTP | 1 min | 128-130% FTP90-100% HRmax |
| 19 | IntervalAnaerobic Step 16, 135% FTP | 1 min | 134-136% FTP90-100% HRmax |
| 20 | IntervalAnaerobic Step 17, 141% FTP | 1 min | 140-142% FTP90-100% HRmax |
| 21 | IntervalAnaerobic Step 18, 147% FTP | 1 min | 146-148% FTP90-100% HRmax |
| 22 | IntervalSprint Step 19, 153% FTP | 1 min | 152-154% FTP85-100% HRmax |
| 23 | IntervalSprint Step 20, 159% FTP | 1 min | 158-160% FTP85-100% HRmax |
| 24 | IntervalSprint Step 21, 165% FTP | 1 min | 164-166% FTP85-100% HRmax |
| 25 | IntervalSprint Step 22, 171% FTP | 1 min | 170-172% FTP85-100% HRmax |
| 26 | Cool-downRecovery Easy spin, recover | 10 min | 55 → 40% FTP62 → 50% HRmax |
About this workout
The ramp test is a short and simple way to estimate FTP on a smart trainer. After a 10 minute warm-up you ride 1 minute steps that start at 45% of your current FTP and rise by 6% of FTP every minute. Keep pedaling until you can no longer hold the target, then skip to the cool-down. Most riders reach their limit between 12 and 20 minutes into the steps.
To work out your new FTP, take the average power of the last full minute you completed and multiply it by 0.75. If you have no FTP yet, enter an estimate such as 2.5 watts per kilogram of body weight and the ramp will still find your limit. Use the new value for all power targets in this library.
The test suits riders of all levels. It tends to overestimate FTP in riders with a strong anaerobic capacity and to underestimate it in very aerobic riders, so compare the result with how your training feels. Retest every 6 to 8 weeks.
Tips
- Ride the test in ERG mode so each step is held exactly.
- Keep the cadence above 85 rpm for as long as you can.
- When you can no longer hold the target, skip ahead to the cool-down.
- Test rested, with at least one easy day before.
Good forFTPIndoor
Season phaseAny time