Test · 32 min
Ramp Test
Ramp to exhaustion
Steps rise by 6% of your current FTP every minute until you can no longer hold the target. Your new FTP is 75% of your best 1-minute power. Keep cadence up, stay seated, and go until you truly cannot turn the pedals.
- Duration
- 32 min
- Training stress
- 74 TSS
- Intensity factor
- 1.18
- Work at 250 W FTP
- 437 kJ
- Carbs burned, est.
- 195 g/h
Stress and work are estimates for riding exactly on target. Watts and carbohydrate use scale with your FTP; the carb figure assumes a 250 W FTP.
The workout, step by step
- Warm-up5 min at 45% FTP
- Step 11 min at 50% FTP
- Step 21 min at 56% FTP
- Step 31 min at 62% FTP
- Step 41 min at 68% FTP
- Step 51 min at 74% FTP
- Step 61 min at 80% FTP
- Step 71 min at 86% FTP
- Step 81 min at 92% FTP
- Step 91 min at 98% FTP
- Step 101 min at 104% FTP
- Step 111 min at 110% FTP
- Step 121 min at 116% FTP
- Step 131 min at 122% FTP
- Step 141 min at 128% FTP
- Step 151 min at 134% FTP
- Step 161 min at 140% FTP
- Step 171 min at 146% FTP
- Step 181 min at 152% FTP
- Step 191 min at 158% FTP
- Step 201 min at 164% FTP
- Step 211 min at 170% FTP
- Step 221 min at 176% FTP
- Cool-down5 min at 40% FTP
Why ride it
A ramp test, a classic 20-minute FTP test, and a durability test that compares fatigued 20-minute power after two hours of riding against your fresh FTP.
Read more: How to measure cycling durability.
Use the .zwo file
The download is a standard Zwift workout file with targets as a percentage of FTP, so it scales to you.
- MeepMeep: no download needed. Open it in the app, pair your trainer and ride in ERG.
- Zwift: put the file in
Documents/Zwift/Workouts/<your Zwift ID>, then find it under Custom Workouts. - TrainerDay, intervals.icu and others: import the .zwo into your workout library.
More cycling fitness tests
Ride it with ERG, fueling prompts and stand-up reminders.
MeepMeep is free and runs in Chrome or Edge. No account; your rides stay on your device.
Ride this workout