Complete Guide to FTP Testing: How to Choose Between the 20-Minute Test and Ramp Test

Introduction

Functional Threshold Power (FTP) is the most core metric in road cycling training, representing “the maximum average power you can sustain for 60 minutes.” Since Dr. Andy Coggan proposed it in 2003, nearly all structured training has been built upon an accurate FTP. But to find your true FTP, there are two common methods: the 20-minute test and the Ramp Test. Which one suits you?

20-Minute FTP Test Protocol

The 20-minute test, popularized by Hunter Allen, is the most widely used method:

• Warm-up: 20 minutes of progressive intensity, including 3 x 1-minute high-cadence efforts (100+ rpm)
• 5-minute all-out test: to clear the “fast-twitch response” from the legs
• 10-minute recovery: low-intensity Z1
• 20-minute all-out effort: steady output, with the latter half not dropping more than 5%
• Cool-down: 10 minutes Z1

Calculation formula: FTP = 20-minute average power × 0.95

Ramp Test Protocol

The Ramp Test, popularized by TrainerRoad, takes about 25 minutes in total:

• Warm-up: 5 minutes Z1
• Progressive increase: starting at 100W, increasing by 20W every minute until exhaustion
• Cool-down: 5 minutes

Calculation formula: FTP = average power of the final 1 minute × 0.75

Comparison of the Two Tests

How to Choose? Based on Training Goals

• Long-climb riders (Wuling, Tatajia): the 20-minute test is recommended, as it is closer to actual race intensity
• Short-circuit race riders: the Ramp Test is sufficient, saving time without affecting subsequent training
• Beginners or those just starting structured training: start with the Ramp Test, then switch to the 20-minute test after 3 months
• Trainer users: both are suitable, as the environment is controllable

Practical Advice

First, taper for 48 hours before the test, and only do 30 minutes of Z1 leg-spinning the day before. Caffeine can be consumed 60 minutes before the test at 3 mg/kg of body weight to enhance performance. Second, choose the right venue—for the 20-minute outdoor test, the Pinglin section of the Beiyi Highway (4–5% gentle grade, no traffic lights, about 8 km) or the gentle climb from Guanxi to Emei is recommended. Third, retest every 8–12 weeks; testing too frequently will interfere with training. Trainer users can test at the end of each build phase. Fourth, don’t neglect recovery after the test—the metabolic stress of an FTP test is equivalent to a 90-minute high-intensity TT, so take a full rest day or 30 minutes of easy spinning the next day. Fifth, an accurate FTP matters more than a “nice-looking FTP”—if your IF (Intensity Factor) is always above 0.95 without fatigue, your FTP may be set too low.

Conclusion

There is no “perfect test,” only “the test that suits you.” The 20-minute test offers high accuracy but also a high barrier; the Ramp Test is friendly and quick but may overestimate. The most important thing is to “retest regularly using the same method,” so that training load trends remain comparable. Beginners are advised to start with the Ramp Test, upgrade to the 20-minute test after six months, and log every FTP in TrainingPeaks or intervals.icu to see your own growth curve.

Related Reading

• The Complete Guide to FTP Testing: 20-Minute Test vs Ramp Test
• FTP Test Method Comparison: 20-Minute Test vs Ramp Test vs 60-Minute Test
• FTP Test Method Comparison: Differences Between the 20-Minute, Ramp Test, and 8-Minute Tests
• Comprehensive FTP Test Comparison: Accuracy and Applicable Scenarios of the 20-Minute Test vs Ramp Test