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Ramp FTP Test · 25 min

RAMP TEST

1-min stepwise ramp to failure. Maps to VO2max + estimated FTP.

25 min total5 phasesStart the Ramp Test

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 axis

Test 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.
Start the Ramp Test

Requires: smart trainer (ERG mode recommended) or power meter.