All tests
Ramp Test · 25 min
RAMP TEST
After a 10-min warmup, a 3-min opener at 80% FTP, and 2 min of recovery, you ride 1-minute stages starting at your current FTP and adding 20-25 W per minute. When you can no longer hold the target, the last completed stage's power is your max. Roxburgh's formula converts this to an FTP estimate; ACSM cycle formula estimates VO2max.
What it measures
This test contributes to the VO2max axis of your five-axis capability radar. The score is the highest valid score across any test of this type, weighted by power-to-body-weight for power-based tests.
VO2max axisTest Protocol
5 phases, 25 minutes total. The runner paces each phase automatically when a smart trainer in ERG mode is connected.
10
min
WarmupStart
50% FTP (easy)
3
min
3-min opener
80% FTP
2
min
Recovery
40% FTP (easy)
1
min
Ramp stages (1 min each)
100% FTP
5
min
CooldownEnd
50% FTP (easy)
Requirements
- • Smart trainer in ERG mode (REQUIRED — the test needs controlled power steps).
- • Pre-test FTP known (the test starts at 100% FTP and adds 20W per stage).
- • Fresh legs (3-4 days since the last hard session is OK for a ramp).
Watch out
- • Start conservatively: 20W steps are plenty for most riders, 25W only for very fit riders.
- • The test is short but not easy. Expect to fail somewhere between stage 5 and stage 9.
- • Do not chase a high stage by going harder than the target — failing one stage early ruins the data.
Requires: smart trainer (ERG mode recommended) or power meter.