FTP Testing Methods Compared: Accuracy Analysis of 20-Minute All-Out vs Ramp Test

Introduction

Functional Threshold Power (FTP) is a core metric that every serious Taiwanese cyclist using a power meter must master. It represents the maximum average power you can sustain for one hour and serves as the gold standard for defining training zones and assessing fitness progress. However, the question of “how to measure FTP” alone confuses many: should you choose the 20-minute all-out test, or the increasingly popular Ramp Test?

20-Minute All-Out Test

This is the most traditional and widely adopted FTP testing method. After a thorough warm-up, the rider rides at their maximum sustainable effort for 20 minutes, and 95% of the average power is used as the FTP estimate (the 5% deduction compensates for the fact that 20 minutes is shorter than 60 minutes).

Advantages:

• Test results are relatively close to true 60-minute capability
• Suitable for riders with a sense of race pacing
• No special equipment required; a standard power meter suffices

Disadvantages:

• Requires precise pacing skills; going out too hard early on can cause “blowing up”
• High psychological pressure; many beginners struggle to give a full effort
• May overestimate FTP for riders with strong anaerobic capacity (e.g., short-distance sprinters)

Ramp Test: Incremental Load Protocol

The Ramp Test uses a protocol of increasing wattage every minute until the rider can no longer continue. FTP is typically estimated at 75% of the average power from the final minute. This method originates from the VO2max testing protocol used in sports science laboratories and has been widely adopted by TrainerRoad and Zwift in recent years.

Advantages:

• No pacing skills required; the machine guides the rhythm
• Short test duration with less fatigue accumulation
• Lower psychological pressure, suitable for beginners

Disadvantages:

• May overestimate FTP for riders with strong anaerobic capacity (e.g., those with powerful legs or explosive strength)
• The 75% conversion factor is not accurate for everyone; individual variation exists
• Short-duration high-power surges may mask true aerobic capacity

Which Test Suits Taiwanese Riders?

Taiwan’s terrain is mountainous, and many riders are accustomed to long-climb training, meaning their aerobic systems are typically well developed. Here are some recommendations:

• Suitable for the 20-minute test: Those with at least 3 months of regular training, familiar with pacing, and focused on climbing races
• Suitable for the Ramp Test: Those just starting training, who have long ridden by RPE (Rate of Perceived Exertion), or who fear the 20-minute all-out effort
• Recommended to try both: Complete them on two separate days within the same week and compare the results. If the difference exceeds 10W, you need to better understand your metabolic profile

Practical Recommendations

1. Avoid high-intensity training for 48 hours before the test to allow full recovery
2. Consume adequate carbohydrates; finish breakfast 2–3 hours before the test day, taking in 60–80g of carbs
3. Indoor smart trainers are more accurate, avoiding external distractions such as traffic and red lights
4. Record test conditions, including ambient temperature, sleep quality, and training status, for easier future comparisons
5. Retest every 6–8 weeks to track progress

Conclusion

No single testing method is perfect for everyone. The 20-minute all-out test is more accurate for riders with a solid aerobic base, while the Ramp Test is a quick, low-pressure alternative. Taiwanese riders should choose the method that best reflects their true fitness based on their training history and psychological state, and continue to track the growth trajectory of their FTP.

Related Reading

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