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Great video. Very helpful.

Resistance Band whight ?

Looking for motivation. I am doing my 20-minute FTP test shortly. I vomited after my last one and haven't done one in a long time. I've had a lot of time off riding (my husband passed from cancer complications), and I am expecting my FTP to be greatly reduced from where I was before.

What is the purpose of these exercises?

The fact you could talk, during and after, your 20min FTP test tells me that you have another 5-10 Watts in there. My best ever 20min FTP test left me curled up on the studio floor for 10 minutes. That's why the ramp test is better for most people. It's just too difficult to pace a 20 minute effort to the absolute max, and it's not something you can simply retake regularly, whereas the ramp test is guaranteed to find your max.

2 x 8 min favorite

Wahoo SYSTM "4DP" test or even the "Half Monty" ramp test are better than cartoontopia ones (Zwift). Half Monty starts your ramp at 50% of MAP- so my last one based on existing FTP of 254w and MAP of 312w started my ramp at 156w- your ramp starting at 100w is way too low for your fitness, probably 4-6 "wasted" minutes getting you to an appropriate start point like 200/220w....Half monty also does a 20 minute control section after the ramp to better calculate your CHTR keeping you to hold a defined range of heart rate (ie my last one was 158-164bpm for 20 mins)

Nice video. For me, the main benefit of a ramp test is its repeatability and not having to worry about pacing…at all! But, it can easily overestimate power. The way I used ramps in the past was to increase my FTP from 20min tests based on how my ramp FTP was progressing. So, for example, if my FTP from 20min was 250w, then during a training block I perform a ramp before another build and my RAMP FTP goes from 275-280w, I had the +5w to my supposed 20min FTP (255w). There is absolutely ZERO science backing that strategy (lol), but in my mind it was a way to make better use of the ramp test and to avoid having to do a 20min test often while also still testing my progression during training. ¯\_(ツ)_/¯

That’s a ridiculous warm up to the test. Usually if I’m going to go all out on a climb I’m cruising all the way to the climb at zone 2 then punching it at the climb at my ftp.

1hr test is best, why do 2 x 20min tests lol

Thanks 😊

Great home exercises at home. Please keep up with new postings! Good jobs. I like your videos!

Can you get out of the saddle for the 20 minute test?

thx

Zwift tracks your best 5 sec, 1, 5, 10, 20 minute power numbers. My best 1 minute, 329 watts. My best 20 minute, 220 watts. Using the 0.7 and 0.95 coefficients, I get 230 watts vs 209 watts (21 watt difference). Those numbers are from racing where I'm putting down the best I can do for those time intervals. Which lines up with other riders notice the Ramp Test inflates their FTP. Does Zwift prioritize the Ramp Test over the FTP Test when determining Race Class Divisions? A C rider could be classed as a B when their aerobic power is no match.

I'm training to power for the better part of a year now. In the beginning I did the ramp test because I wouldn't have to know anything beforehand and it's really simple. I did have the problem though that the sessions that were based off that calculated FTP value got increasingly harder to a point where it didn't feel natural anymore. I then switched over to the 20 minutes test and that one gave me about 15%lower values. But the sessions felt easier to do through of course. So for me it's the 20 minutes test in the future.

my ftp outside on the bike is 242 atm. yesterday I did the ramp test on zwift. result was 284, now I am confused. I think I need te calibrate my zwift trainer! 🥴

Do you shift while Doing the ramp test?? Thanks!

Cadence 65-70 is too low. These tests should be done with a constant cadence of 90-95 rpm. It acidifies the muscles much later

Same background music as #zeducation. Subconsciously I’m waiting for some sick memes.

Another factor: injury. I'm not a cyclist really, always been a commuter. Coming after several surgeries (knees, hips, ankles and feet) and just after 6 weeks off a bike due to IT band syndrome acting up again, I got on a trainer for the first time (because of lockdowns in Shanghai). Never had a bike computer, nor heard of FTP. Friend suggested it to set workouts. I did 20 minute test, yet can't go to far up in watts without pain in the knee. I still wanna do a ramp test, but feel like it's the power that aggravates my IT band. Those with joint issues may prefer a longer test that is testing fitness a bit more than the joint itself. --then again, I'm not a cyclist really!

ramp every time!!!!

No God damn way I am doing both. Lol!

Ramps are good when you have no idea. When i ramp i whack it into erg and i block all the data fields so to remove influence. Go til cadence goes to poo (falls below 80 for me, YMMV). -U10

I was interested by Ramp VS 20 minute , and not by your capacity to do the exercise. il ll be better of my opinion to discuss the two type values and not to prove you are able to do it

When we can do this exercises.??

4dp Rulez

Absolutely great

Agree like these !!

Nice and simple to follow! Thanks from 🇮🇳

60 minutes i will be doing it soon.. its going to be hurting but worth it

Alpe de Zwift is the best FTP test. Just send it.

Unless I’ve misunderstood, the main issue with the FTP test is that you’ve essentially got to know what your FTP is before you do the test or you’ll blow up horribly / underachieve what you can really do. The ramp test doesn’t require this pre-knowledge so the outcome is about what strength you have on the day rather than whether you have gauged your effort correctly or not. Ramp test for me

scrap that, the only test is a Lab test, where gas taken and in addition (optional) levels of lactate. Only that test gives precise zones and good to do this test once or twice a year to learn own body and see your off season drops

Thank you！

I think that the 20 min FTP test is more like a fight against your brain and the signals it sends you - "stop or you'll die"... The ramp test is different - it's killing your legs before your brain starts to "argue with you"!

Oi.. that band almost hit my eye. Be careful next time.

Thanks!! From🇦🇷

Open the window man!

There's no way on earth i could maintain my ramp test FTP during one hour of real riding. Same with the 20 minutes. There's only ONE ftp test and for it to be accurate you should do it on a control environment, if possible on a flat track with no wind, during one hour.

Don't forget one thing: testing is also training. If you do a 20 min ftp test you are basically doing a VO2 max session with one big 20 min interval.

Great set of exercises...

Great video thanks 👍

The actual 1 hour test

I prefer doing the ramp test but seem to get a higher ftp using the 20mn test. Does this suggest that I need to work on anaerobic strength more?

I have been racing for 30 years and using power meters for around 10 years, the ramp test significantly over estimates my FTP, by around 20 watts. It depends what type of rider you are, some can hold a high wattage at the end of a ramp test but not a steadier wattage for a longer period.

Just one hour test in my opinion , my result on different tests . Ramp test 368 Wats 20 min test 362 Wats 1 hour test 342 Wats

Why u not ramp in ERG mode?

I use ramp test and then do Alpe or a 20 minute segment to verify average power and if its within 5 watts i'm happy. I'll do this throughout the year to see if my base fitness is Improving or declining then test again before doing a plan

Awesome video man, you should take a look at bicarbonate (baking soda). I take it before my cycling races and it significantly decreases perceived exertion. I know Dylon Johnson made a pretty good video on it as well.