If you know anything about training with power, you understand that your FTP is the key metric most commonly used for determining various training intervals. There’s just one problem with FTP: you have to test for it! And FTP tests are not fun.
Zwift has just released an in-game ramp test which determines your FTP in less time and suffering than the standard Zwift FTP test. While the standard FTP Test requires a challenging warmup followed by a 20-minute max effort, the Ramp Test begins with an easy warmup then ramps up incrementally each minute until you can’t go anymore. You can plan on 4-8 minutes of real effort with the Ramp Test, instead of 20. And the entire test will only take 10-20 minutes, while the standard FTP test takes 45 minutes!
Here’s how it works…
Choose the Ramp Test from the “FTP Tests” category in your workouts list, then click “Workout” to begin.
The test will let you warm up for 5 minutes at whatever level you’d like. It then starts you on an ascending series of 1-minute intervals beginning at 100 watts and increasing by 20 watts each minute.
Your goal here is to stay seated the entire time, and go until you can no longer turn the pedals. The text on-screen will give you these instructions and lots of other useful advice.
Once you stop pedaling, the screen will change:
And if you click “I’m toast” or let the timer run out, Zwift will calculate your FTP based on how far you got into your final interval.
That’s it! Just hop on, warm up, then ramp up your effort until you can’t go anymore. It’s quick and a lot less suffery than traditional FTP tests.
Notes from HQ
I asked Jordan Rapp at Zwift HQ about the new test, and he shared that some of the biggest (and nerdiest) news here is the enhancement to the ZWO file structure to support the Ramp Test functionality. No need getting into details now, but Zwift has implemented lots of enhancements to ZWO’s XML specification to make this test possible. No doubt those changes will prove useful for other workouts down the road.
Jordan also said one thing he really likes about the ramp test is that this is a great workout just to do. Looking for a short, max effort? Want to test your limits? Hop on and crush a ramp test!
Further Reading
Looking to dive deeper into training with power? You’ll be happy you did!
Knowing your FTP is just the start on your journey to most effective training. Here are the two best books on the subject (buy them by clicking below and help support this site!):
Your Thoughts?
Give it a try and comment below on your experience!
Looks like the old Conconi test
Is this like the new Trainerroad ramp test? Seems…very similar (and that is a good thing)
Looks like they copied Trainerroad’s Ramp test
And trainer road copied others work, Ramp \ Step \ Map tests are nothing new
Here is how to do a Ramp test using Zwift TWO YEARS before TR introducted theirs
https://gplama.blogspot.com/2016/07/how-to-do-step-test-on-zwift-pb-hptek.html
and how to process the results
https://zwifthacks.com/app/map-ftp-calculator/
Thanks for this info. Eric. This ramp test is a tremendous addition to the Zwift workout library. I can’t wait to test with this, (I do expect it will hurt some).
The ramp test was based on Prof. Conconi’s test.
“Hop on and crush a step test”… dude…. the final boss of a ramp test ALWAYS WINS! 😉
On a side note: You mention the ZWO-format. It’s a simple enough XML-file, but are the specifications available somewhere from Zwift themselves?
A ramp test is a ramp test… there’s really not much that can differ, you start, it gets harder, you continue, it gets harder, you continue it gets harder, you fail, it stops 🙂
but yeah, afaik they’re pretty much all based on Conconi – even the cardiologists that inflicted one on me a few months ago referred to it as a Conconi test :shrug:
1-minute steps ramp test has been known for ages. Trainerroad didn’t invent it.
Great! I had tried this when on TrainerRoad but so glad you folks brought it into Zwift? Any particular settings suggested for my Kicker Snap? Thanks!
Another great article Eric.
Has Zwift given you any indication of the calculation they use to derive your FTP from the ramp test result? I gather with step tests and ramp tests there are loads of different protocols (ramp rate/step size and frequency). The protocol previously featured here from Dr Steven Lane and Shane Miller was based on a peer reviewed study by sport scientists… and I’ve found that particular protocol worked well for me and gave a good prediction of my FTP. I was wondering if this protocol is backed up in a similar way? On the plus size this test ramps up faster… and so will be over sooner!
Cheers,
Bruce
Stephen Lane’s test is better in my opinion. Tests with short 1 minute steps will overestimate FTP for riders with bigger anaerobic contribution and underestimate it for diesel-type of riders. Ramp test based on 2.5 minutes / 25W steps is better balanced in that matter in my opinion.
I’ve made the ramp test today, and my FTP improves from 280 to 287 watts after the test.
This numbers looks plausible to me since I have trained a while.
do you do the test in ergmode or not?
Yes. ERG mode is ideal for ramp test.
If time isn’t an issue out of the 3 FTP tests available on Zwift which one will deliver the most accurate result?
Is 5 minutes warmup enough? Traditionally the shorter the upcoming effort the longer the warmup. When doing any of the Watopia Flat crit-style races if you don’t warmup at least 20 minutes you’ll spend the entire race “warming up” and underperform. Five minutes seems like what I would do before 100k-160k charity ride.
Never tried step test (or ramp test) before. Is it really reliable for defining FTP? I have 2 concerns about it:
1) looks like this test favors anaerobic athletes and unfavors triathletes and ultra endurance riders who rarely go above threshold
2) 20 minutes FTP test can be easily incorporated in a training plan as a hard FTP workout. Which training session can the ramp test act is? IMHO Too short for anaerobic capacity even.
You are right. Ramp test with 1 minute steps favors athletes with bigger anaerobic contribution. I would recommend ramp test with longer steps instead (150 seconds – 25 watts steps for example, FTP = 0.825 x 150 second peak power).
Macweelz, The article says:
> The test will let you warm up for 5 minutes at whatever level you’d like. It then starts you on an ascending series of 1-minute intervals beginning at 100 watts and increasing by 20 watts each minute.
So 5 minutes should be enough because the ramp up starts with very low wattage which can be considered as a part of warm up. For example for a rider with 200 W FTP it will take 5 + 5 minutes to reach the threshold (where warm up starts to really matter).
Its good but just from a news perspective there has been a Ramp test available in ZWIFT workouts for a number of years, whats new here? Good to advertise though.
What’s the story with cadence? I have done a number of tests in the past and my ideal cadence is ~80-85 RPM…Zwift work outs are generally in the 80-90 RPM range, I have failed a number of sections based purely on dropping below the RPM target, really annoying. So, what happens if I did the Ramp Test at a RPM range of 70-85, i.e. once I get into the upper echelons of the test the RPM may drop due to load, does it end at 50 RPM or is it somelike 60-70 RPM…I would love to muscle through the hurt at 60-65 RPM.
Obviously use self selected cadence. I think the test ends when you basically stop pedaling.
Yep, this was one of my concerns… also depends on the types of riders were used in the study to determine the FTP calculation based on the test result. Since it seems like quite a short test and won’t build up too much fatigue I was going to give it a go on Tuesday and then follow Dr Slane’s protocol on the Wednesday and see how well they tie up for me… might also do a “traditional” 20 min test at some point… trying to avoid an hour test… I think I would just cook on the trainer…
Sorry this was meant to appear under my original comment in reply to “michwoz”… posted it down here for some reason.
Lots of concern about the accuracy of a ramp test for determining your 60 minute power. Of course, you guys know there is a 100% accurate way of determining your 60 minute power, right?
I’ve never actually tried a 60 minute test… and not sure I want to haha!
Me neither! A ramp might not be perfect but it’s a lot easier than an hour at max!
FTP test is not about determining 60 minute power. It is about determining your FTP which is equivalent of power at Maximal Lactate Steady State. And it will rarely be 60 minute critical power.
MLSS means something. 60 min critical power means something. What does FTP mean to you?
FTP as a number used for calculating training zones is equivalent of MLSS, not 60 minute CP.
It’s mathematically impossible for MLSS = FTP, FTP will always be a bit higher on any test conceived so far. It is “close enough” but if we’re splitting hairs here….
I did the ramp test today. When I got into the higher power steps and my cadence (around 20 rpm I would assume) and power dropped I had the issue that the ERG mode was temporarily disabled by Zwift. This holds until the next ramp came up. But then also the ERG mode was automatically disabled by Zwift when my cadence and power dropped again. So I made it through all power steps (with around 200W average for the last steps). I think that this is not how it should work ?
If you drop to 20rpm and ERG is disabled, I would consider the test effectively done at that point. If you can’t spin a somewhat normal cadence (let’s say 50+ RPM, although you really want more like 85-95 or so) I’d pull the plug.
What differs is the aim and how you estimate FTP. (And for the Zwift test my FTP is estimated ca 30W too high)
If time is not an issues just go an hour full gas.
Did this test today. Went from 275 (as calculated while zwifting last year, never did FTP test on Zwift) to 296. Is this correct or should I keep using the 275 as benchmark?
Is there a big diffrence with Zwift accuracy (tacx FLux) and IRL accuracy (Stages gen 3 left crank)? Do not know if I can use the FTP determined by Zwift for my IRL training. Thanks a lot for constructive feedback…
Marrten, I also have Flux and Favero Assioma Duo. I use Assioma as power source for Zwift and I suggest you to do the same so that you don’t need to care about Flux accuracy. I tested Flux and Assioma alongside and on 100 W they showed the same power, on 270W Flux showed 250 (but it’s kinda expected because pedal based powermeters measure pure power whilst in Flux measurements drivetrain loss is involved).
I suggest to do a real FTP test. For me ramp test looks too inaccurate (but it’s just my opinion, it might work for you, also you can read comments to this post, people are quite sceptic about this test as well).
Another option to verify your FTP (if you don’t want to make a real test) is just keeping an eye on your workouts – for example if you’re really struggling to do a hard workout like “GCN: Classic 2 X 20”, “GCN: FTP with Bursts” or “The Gorby” then most likely your FTP is too high. By “struggling” I mean sugnificant (>5%) power drop in the end of workout.
Zwift has calculated my ftp as 176 based on my “just ride” rides….there is No. Way. In. Hell. I could hold 176 for 20 minutes, let alone an hour…I have been riding for over 20 years casually, but still struggle to average over 12mph on the real road…….
I did a ramp test a couple of days ago and the “I’m Toast” screen never appeared. I managed to just get over the line to start the 420 step. So if Zwift just multiples the last minute by 0.75 I should increase my FTP to 300 yeah? Previous figure was 291 so that seems plausible.
If i calculate rightly – these test are far harder, but more accurate(?), for heavier riders on the same W/kg ratio:
for example lets say 4W/kg on big different 50kg and 100 kg riders:
50kg at 4W/kg is 200W FTP -> calc say completed 260W + cca 30 sec from 280W ~ 1 min on FTP + 3:30 above (220,240,260 and 1/2 of 280)
100kg at 4W/kg is 400W FTP -> calc say completed 520W + cca 30 sec from 540W ~ 1 min on FTP + 6:30 above (420,440,460,480,500,520 and 1/2 of 540)
–> with this difference lighter rider has bigger jumps on steps, but his maximum effort will be done in almost half of time!
And between 65 and 75 kgs riders this time difference wont be so big, but on the same W/kg ratio with bigger weight difference the time difference will grow…
I’m rather heavier and did test yesterday (182 cm, 85kg, ended bit after full 460W step with ftp 4,1W/kg) -> at end i wasn’t able to beat my ~ 3 min max(which lighter rider would probably beat), but according to strava.com i beat my 5,6,7 and even 8 and 9 min max 🙂 – in this time lighter rider has test long ago done and just spins legs off
Hope i’m not wrong, in my head (and legs) this sound right 🙂
(sorry if bad language – not native speaker)
Hello,
just a “little“ thought after my yesterday ramp test:
If i calculate right, then this test is far harder and longer, but more accurate(?), for heavier riders on same W/kg ratio.
For better example lets say, we have two very different riders: 50kg and 100kg, but both with FTP 4W/kg
50kg riders FTP is 200W – for this number he must complete 260W step + ~15s from 280W, so he’s 1 min on FTP step+ 3:15 above FTP (steps 220,240,260 and those 15s from 280)
100kg riders FTP is 400W – for this number he must complete 520W step + ~30s from 540W, so he’s 1 min on FTP step + 6:30 above FTP (steps 420,440,460,480,500,520 and those 30s from 540)
On this weight differences, lighter rider has biger steps (10% FTP up on every step vs 5% on heavier), but he suffer only half! time above FTP than heavier rider –> for heavier rider far more time and suffering in high zones – not so quick and less pain test
Or from the other side: lighter rider will probably be able to push himself bit far than heavier, as he dont suffer so long above FTP
I’m myself bit heavier and did this test yesterday (182cm, 85kg, ended after ~ 6,7s in step 480W with FTP calc on 4,1W/kg) and according to my strava power curve: i wasn’t able to beat 3 or 4 min maximum -> which lighter rider on this test probably beat, but i beat my 5,6,7,8 and very tightly even 9 minutes maximum – which are times, when lighter rider has test long time done and now just spins legs off 🙂
Hope i calculate right 🙂
Sorry for possible mistakes, i’m not native speaker 🙂
some small mistakes in calc happend:
50kg riders FTP is 200W – for this number he must complete 260W step + ~15s from 280W, so he’s 1 min on FTP step+ 3:15 above FTP (steps 220,240,260 and those 15s from 280)
100kg riders FTP is 400W – for this number he must complete 520W step + ~30s from 540W, so he’s 1 min on FTP step + 6:30 above FTP (steps 420,440,460,480,500,520 and those 30s from 540)
On this weight differences, lighter rider has biger steps (10% FTP up on every step vs 5% on heavier), but he suffer only half! time above FTP than heavier rider –> for heavier rider far more time and suffering in high zones – not so quick and less pain test
Or from the other side: lighter rider will probably be able to push himself bit far than heavier, as he dont suffer so long above FTP
sorry for duplicate, might delete this, small mistake include…
and bad posting happend? insert comment not on first time, but on second, when i post somethink (little) different o.O
According to my test, it is possible that the ramp test overestimates FTP. Partially it is the same problem like with 20 min test where most of people are unable to hold 95 % of 20 min average for an hour. I also find that even in erg mode power output in final 2-3 intervals fluctuates significantly and real averages are lower than predefined value.
Kinda of 🙂
It hurts much less than 2×8 or 20 min version. It is possible to retake the test – if compromised – within tens of minutes.