Comparing FTP Testing Methods: 20-Minute Test vs Ramp Test vs 60-Minute Test

Introduction

FTP (Functional Threshold Power) is the foundation of modern cycling power training. It represents the maximum average power you can sustain for one hour and serves as the core basis for defining training zones and calculating TSS load. However, a full one-hour all-out effort is too painful for most riders, which is why multiple alternative testing methods have emerged.

This article provides an in-depth comparison of the three testing methods most commonly used by Taiwanese amateur riders, helping you accurately measure your FTP whether on the Beiyi Highway, Yangmingshan, or an indoor trainer.

Detailed Breakdown of the Three Testing Methods

20-Minute Test (95% Protocol)

This is currently the most widely used FTP testing method. After completing 20 minutes at maximum effort, multiply the average power by 0.95 to estimate FTP.

Standard Test Protocol:

• 10 minutes of easy warm-up
• 3 × 1-minute all-out sprints (to flush fast-twitch muscle fatigue), with 3 minutes of rest between each
• 5 minutes of easy spinning
• 20-minute all-out time trial
• 10 minutes of cool-down

Advantages:

• Extensive data and research support
• Garmin, Wahoo, and TrainerRoad all use this as their default method
• Suitable for on-road testing on the Beiyi Highway (approximately a 20-minute segment starting from the Jiaoxi end)

Disadvantages:

• Requires good pacing skills; beginners tend to go out too hard in the first half
• May overestimate FTP for pure climbers (different aerodynamic resistance on flat roads)

Ramp Test (Maximal Incremental Power Test)

The Ramp Test gradually increases power at a fixed rate (typically 20W per minute) until exhaustion. The test typically lasts 15–25 minutes, and FTP is estimated as 75% of the power in the final completed minute.

Advantages:

• Low barrier to entry; pacing errors have minimal impact
• Much less mental stress than a 20-minute all-out effort
• TrainerRoad and Zwift both have built-in Ramp Tests
• Ideal for beginners who just purchased a power meter to quickly establish a baseline

Disadvantages:

• The 75% coefficient has larger error margins across different rider types (overestimates for punchy riders, underestimates for pure endurance riders)
• Does not reflect sustained endurance capacity

60-Minute Test (Gold Standard)

This is the “true definition” of FTP—the average power from a 60-minute time trial performed under optimal conditions, which directly equals FTP.

Applicable Scenarios:

• Advanced riders with excellent pacing skills
• Assessment before officially competing in TT (time trial) events
• Research and scientific testing environments

Disadvantages:

• Extremely painful and difficult to repeat
• Pacing errors have a significant impact on the result

Numerical Comparison Table of the Three Methods

Selection Recommendations

Recommendations by Rider Type:

• Beginners (FTP < 3.0 W/kg): Start with a Ramp Test to establish an initial baseline, test once per month to track progress trends
• Intermediate Riders (3.0–4.0 W/kg): Primarily use the 20-minute test, testing every 6–8 weeks
• Advanced Riders (> 4.0 W/kg): Consider updating FTP with 60-minute TT data before races

Taiwan-Specific Applications:
Riders riding the Zhuzihu section of Yangmingshan (Provincial Highway 2A) for approximately 22 minutes can take the average power of the final 20 minutes (excluding the start segment) and multiply it by 0.95 to obtain a preliminary FTP estimate.

Practical Tips

1. Avoid high-intensity training 48 hours before testing to ensure full recovery
2. Carbohydrate loading: Consume 60–90g of carbs 90 minutes before the test
3. Environmental control: Indoor trainer results are more consistent than outdoor tests, reducing variables such as wind and gradient
4. Average of three tests: If possible, test once per week for three consecutive weeks and use the median value
5. Don’t test under the pressure of publishing numbers on popular Strava segments—pacing errors are more likely in such situations

Conclusion

No FTP testing method is “perfect”—what matters is consistency. Using the same method every time is the only way to track true progress. For most Taiwanese amateur riders, performing a 20-minute test every 6–8 weeks, combined with power data from daily training, is sufficient to provide accurate training zone guidance. Remember: FTP is a tool, not the goal; improving your riding performance is the ultimate objective of training.

Related Reading

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