FTP test: ramp vs 8-minute vs 20-minute
All three tests estimate the same number, your FTP, from a hard effort that is shorter than an hour. They differ in length, in how hard they are to pace, and in how much they rely on your aerobic or anaerobic strengths. Pick one, repeat the same protocol each time, and compare results with yourself rather than with other people's numbers.
Open the FTP & Cycling Power Zones CalculatorThe three tests side by side
| Test | Effort | FTP estimate | Good for |
|---|---|---|---|
| Ramp test | Steps that rise every minute until you cannot continue | 75% of your best 1-minute power (TrainerRoad method) | First tests and riders who find pacing hard |
| 8-minute test | Two 8-minute all-out efforts with about 10 minutes easy between | 90% of the higher average power | Riders who want a shorter test |
| 20-minute test | One 20-minute effort paced evenly | 95% of the average power | Experienced riders who pace well |
The 8-minute test comes from Chris Carmichael and Carmichael Training Systems. TrainingPeaks describes it as the higher of two 8-minute averages minus 10%.
How to choose
- Ramp test: short and easy to follow, because the steps set the pace. The result is tied to the platform's step size, so keep using the same one.
- 8-minute test: shorter than 20 minutes but still needs good pacing. It leans more on aerobic power, so it can overestimate if your short efforts are stronger than your long ones.
- 20-minute test: the most common field test. Starting too hard is the usual mistake and lowers the result.
None of these is a direct measure of the power you could hold for an hour. Treat each as an estimate and retest under the same conditions; every 4 to 8 weeks is a practical example.
Example
A 20-minute average of 263 W gives an estimated FTP of about 250 W (263 × 0.95 = 249.85 W). An 8-minute best of 278 W gives about 250 W as well (278 × 0.90 = 250.2 W).
FAQ
Which FTP test is most accurate?
No field test is exact. Accuracy depends on pacing, freshness and your strengths, so repeat the same protocol and track the trend.
Can I switch between tests?
You can, but results may differ by several watts. Do not compare a ramp result with a 20-minute result as if they were the same test.
Do I need a power meter?
Yes, or a smart trainer that measures power. Use the same device every time.