Ramp Test: Find Your FTP on the Turbo Trainer

Session Overview

This 45-minute ramp test is the most accurate way to determine your Functional Threshold Power (FTP) on a turbo trainer or smart trainer. Starting at a manageable effort and increasing wattage every minute until you fail, your FTP is calculated at 75% of your highest completed minute — giving you precise training zones for all future bike sessions.

What You’ll Need

• Turbo trainer or smart trainer with ERG mode
• Power meter (or smart trainer power output)
• Cycling computer or app (Wahoo, Zwift, Garmin, TrainerRoad)
• Heart rate monitor
• Fan and water bottles — you will need them

Warm-Up (15 minutes)

Start with 10 minutes of easy spinning at a comfortable cadence (80–90rpm), keeping your heart rate below Zone 2. In the final 5 minutes, complete 2 x 30-second openers at 90–95% of your perceived max effort, with 90 seconds easy recovery between each. These prime your legs for the test without draining your reserves.

Main Set: The Ramp Test

Begin at approximately 100W (or 50% of your estimated FTP if known). Every 60 seconds, increase power by 10–20W. Continue until you can no longer maintain the target power for a full minute. Your FTP = 75% of the highest completed step’s average power.

• Minute 1–5: 100–150W — should feel very easy, RPE 3–4
• Minute 6–10: 150–200W — moderate, conversational effort, RPE 5–6
• Minute 11–15: 200–250W — pushing hard, breathing elevated, RPE 7–8
• Final minutes: All-out — go until you cannot complete a full minute at the target power, RPE 9–10

Cool-Down (10 minutes)

Drop power to an easy spin (100–120W) and gradually reduce cadence over 10 minutes. Stretch your quads, hamstrings and hip flexors after dismounting. Take in carbohydrates and fluids immediately after — this is a very demanding test.

Coaching Notes

• Do this test when fully rested — not after a hard training day or in a heavy training week
• Keep cadence above 80rpm throughout — avoid mashing at low cadence in the final minutes
• Pacing mistake: starting too high. The early steps should feel almost trivially easy
• Scaling down: if you don’t have a power meter, use heart rate and perceived effort to set zones from the test
• Repeat every 4–6 weeks to track fitness progress and update your training zones