Ramp Test
30 min · 36-44 TSS · IF 0.90 · Max effort (test) · All zones
What this workout does
The standard ramp test - the effort steps up 6% FTP every minute until you can no longer hold the target, so there is no pacing to get wrong. Finds your FTP in under half an hour.
The ramp drives you progressively from easy spinning to your maximal aerobic effort, exposing the ceiling that your FTP sits just below. Because failure arrives quickly, it carries far less fatigue than a long test, so you can slot it in almost any week. Test rested, and repeat it every 6-8 weeks under the same conditions to keep your training zones honest.
How to ride it
Indoor / trainer
The effort starts easy at 46% FTP and steps up 6% FTP every minute - the same protocol the major training platforms use. Ride each step seated and steady until you simply cannot complete a minute; that is the end of the test. Your new FTP is your best 1-minute effort of the test multiplied by 0.75. If you complete every step, your current FTP is set too low - raise it and retest. Spin easy to finish.
Outside
This test really belongs on an indoor trainer, where each one-minute step can be held exactly. If you must ride it outside, use a long steady climb with no junctions and raise your effort every minute on a timer - but treat the result with caution, as terrain changes blur the steps.
Workout structure (30 min)
- Step 1m 46% - Step 1m 52% - Step 1m 58% - Step 1m 64% - Step 1m 70% - Step 1m 76% - Step 1m 82% - Step 1m 88% - Step 1m 94% - Step 1m 100% - Step 1m 106% - Step 1m 112% - Step 1m 118% - Step 1m 124% - Step 1m 130% - Step 1m 136% - Step 1m 142% - Step 1m 148% - Step 1m 154% - Cool-down 10m 50%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
Related cycling workouts
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Hilly Endurance
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Use terrain to add variety. Climb in upper Zone 2, recover on descents. The changing effort keeps the ride interesting while building aerobic fitness.
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