Overview

Ramp tests are structured efforts where power increases step by step until you reach exhaustion or a defined endpoint. They can estimate FTP, measure VO2max, or track physiological responses like lactate and oxygen uptake. Done well, they're practical and repeatable tools for monitoring progress.

Key Benefits

• Two main types of ramp tests: maximal (to exhaustion) and sub-maximal (longer stages to measure physiological responses).
• Maximal ramps are short, sharp, and commonly used by Zwift and TrainerRoad to estimate FTP.
• Sub-maximal ramps use longer steps (5+ minutes) for data like lactate or ventilatory thresholds.
• Timing, fueling, warm-up, and consistency make a big difference in test accuracy.

How to Apply This

1. Pick the right protocol: shorter stages for FTP/VO2max, longer stages for lactate or oxygenation.
2. Schedule tests when fresh—avoid hard rides or races right before.
3. Fuel with carbs for maximal tests; consider fasted state for sub-maximal lactate testing.
4. Warm up for at least 15 minutes below the first ramp step.
5. Start with a higher cadence if using ERG mode to avoid getting locked into a 'spiral of doom'.
6. Experiment with ERG off if it feels more natural for you.
7. Set motivating conditions—music, goals, or even hiding your numbers can help.
8. Match testing setup to your training or racing style (position, gearing, cadence).
9. Understand the limits: ramp test FTP is only an estimate and can vary by rider type.
10. Keep conditions consistent (protocol, bike, trainer, supplements) to compare results over time.

Pro Tip

Think of ramp tests as checkpoints, not exams. They're most useful when you repeat them under the same conditions and use the data to guide training—not as a one-off performance measure.