20min FTP test VS Step/Ramp Test

[Stricker]

Hi All,

 

Which of the above do you use for your interval zones?

20min FTP test never been my strong point as I hate pain and that test is just brutal and way to long.

However I enjoy chasing the numbers from the Step test and have the ability to dig fairly deep during this test.

 

So based on the above I have +-10% difference in FTP numbers.

So my question is, what FTP number should I use when doing intervals ?

 

 

Tnx 

[Vetplant]

Hi All,

 

Which of the above do you use for your interval zones?

20min FTP test never been my strong point as I hate pain and that test is just brutal and way to long.

However I enjoy chasing the numbers from the Step test and have the ability to dig fairly deep during this test.

 

So based on the above I have +-10% difference in FTP numbers.

So my question is, what FTP number should I use when doing intervals ?

 

 

Tnx 

I experienced the same, was able to dig far deeper during the Ramp Test and the subsequent higher FTP was also more than 10% higher. 

 

Real world race day figures a couple of weeks after the ramp test showed that the ramp test results were fairly optimistic, so I will probably use a lower percentage of the Ramp Test for setting my power training levels. 

 

20min Full FTP test is super exhauting and I have read that one can rather only do one of those in a season and then do multiple Ramp tests throughout. No need to throw out either test, just need to find the correct % of the ramp test to gauge your FTP from.

[Cookie88]

Also interested in this - done a 20min FTP but interested in the Ramp Test. Anyone have any thoughts on these?

[BikeisLife]

Depends how much you want to bleed...

[dave303e]

screw the 20min ftp test. 1 hour ftp test for the win.

 

#liveforthepain

[mr HED]

FTP is representation of your ability to generate power for a 1 hour effort.

 

so in ideal world you would do hour one effort to generate data.

 

the shorter the time frame of test the higher the probability of deviance.

 

20 minute is accepted norm with a 4 or 5 minute anaerobic burn off before (to ensure that you dont use anaerobic power to artificially increase your number).

 

my take is if you cannot do 20 minutes in a test then its an indicator that the power you are pushing will never be sustainable for 1hr. 

 

ramp test , 2 x 8 minute and even Xert software all are good alternatives. most important is to measure on regular basis, 

 

personally i used Xert software to modulate the FTP and came within 1 % of my test data. so there is an option to never 'bleed' and have an accurate number.

 

worst case is using data from a one year old test. so whichever test you do is better than no test,

 

if you are going to test then do 20 minute IMO.

[Spinnekop]

Depends.

Do you want to brag with the number?

 

With racing in mind, get to know your numbers in general. 

What can I do over 30s

1minute

2

5

10

20

60 minutes

 

From there you know going on the long break you can keep 90% of your known number in your head (60min) If the bunch catch you......no problem....no matches burnt

Strava?  You see a 1min section and you immediately know if you can get close to it or not.

 

Back to FTP vs Ramp up.

Choose one.

 

The next test you do, do the same.  Apples and apples and you can compare and know if you are improving or not

[lechatnoir]

I saw a YT clip that also included your experience at doing 20min FTP tests as part of the calc - their thinking being that if you have a bit of experience at doing a 20min FTP test and know what suffering is required, then your 1hr max should be factored LOWER as you know how to judge your effort. Newbies to 20minFTP will have their raw data closer to their 1hr max. 

 

Personally, I subscribe to this - my first 20minFTP left me mentally scarred, whereas the last one I did was far easier to cope with, though it's still hard to do properly.

 

I've looked at the Sufferfest 4D test, and it makes sense - we're not all the same, yet training factored around FTP numbers presumes one-size-fits-all, but it doesn't - I suspect Simon Yates spends more time getting better at climbing mountains than doing all-out sprints.

[Stricker]

My qeustion have very little to do with actually riding hard for 60min or 20min as pacing for me is probably my biggest problem.

 

Its got to do with training zones, recovery zones and adaptation of workouts.

 

Exp:

Tabata Training is at 170% FTP - its only a 20sec push , very little to do with at how cool the room was at min 18 into the 20min test when body started overheating , or at min 37 when you didnt take that sip of water and because of that couldn't go full gas last 5min.

 

 

[SwissVan]

Hi All,

 

Which of the above do you use for your interval zones?

20min FTP test never been my strong point as I hate pain and that test is just brutal and way to long.

However I enjoy chasing the numbers from the Step test and have the ability to dig fairly deep during this test.

 

So based on the above I have +-10% difference in FTP numbers.

So my question is, what FTP number should I use when doing intervals ?

 

 

Tnx

10% of what unit, Watts or HR?

 

I suggest using the higher one, what doesn’t kill u makes u stronger

[Stricker]

10% of what unit, Watts or HR?

 

I suggest using the higher one, what doesn’t kill u makes u stronger

Watts

 

Eina

[V12man]

Hi All,

 

Which of the above do you use for your interval zones?

20min FTP test never been my strong point as I hate pain and that test is just brutal and way to long.

However I enjoy chasing the numbers from the Step test and have the ability to dig fairly deep during this test.

 

So based on the above I have +-10% difference in FTP numbers.

So my question is, what FTP number should I use when doing intervals ?

 

 

Tnx 

The higher one!

[Stricker]

The higher one!

In my head I also had the higher one, don't mind going hard and exploding .

My concern however is the zone 2 rides as getting those wrong will be a disaster.

 

So the real question should actually be what is the best way to determine the correct zone 2.

[V12man]

In my head I also had the higher one, don't mind going hard and exploding .

My concern however is the zone 2 rides as getting those wrong will be a disaster.

 

So the real question should actually be what is the best way to determine the correct zone 2.

The best way is the 20 minute test at full gas.... no doubt at all in my mind - but it is psychologically hard to do well - you need someone to help you keep the focus during the test.

[VeloRacer]

https://www.researchgate.net/publication/325438317_The_Reliability_of_4-min_and_20-min_Time_Trials_and_Their_Relationships_to_Functional_Threshold_Power_in_Trained_Cyclists

[Cippo]

I'm pretty new to the indoor trainer thing so have trialed Sufferfest and next is Zwift to decide which route to take. I am leaning towards SF as I find their 4DP (Full Frontal Fitness test) to make more sense in getting numbers and utilising it for training. As far as Zwift goes I see it to be more interactive as far as racing against others goes. So before I do my 4DP test I will be doing the Step test first as I have never done a FTP test before and this should give me a number to aim for to succesfully attempt the 4DP test. I will post links to various videos and websites to share. Would love to hear everyones experiences or advice.