Getting started with FTP testing
Imagine this. You get on your trainer or smart bike and start pedalling gently, watching the numbers on your screen. The first few minutes feel easy, almost too easy, and you wonder when the real hard work will begin. Then the power target rises slightly, and you match it. Another minute passes, and the wattage increases again; you still feel in control. Soon, your breathing becomes heavy, sweating starts, and your legs begin to feel like they're on fire. You do your best to hold on to the power, but eventually, the resistance is too great, and you can no longer keep up. At that moment, the test ends, and you roll into a gentle cooldown.
That was your first ramp test. It is short, controlled, and demanding, but it gives you your Functional Threshold Power (FTP) number. Far from being a race, the ramp test FTP protocol is a tool that ensures you train at the right intensity using your personal power zones.
The Ramp Test Lite on ROUVY is designed to be one of the most approachable and repeatable FTP test cycling methods available. If you have wondered what a ramp test is, how to conduct one, and how to prepare for it, this guide will provide the answers.
Why do a Ramp Test
Training with FTP gives you a personal benchmark for performance. Without it, workouts can feel like guesswork, with one pushing too hard on easy days or not hard enough on intense efforts. With an accurate FTP, your training zones guide each workout, ensuring every ride has a clear purpose, whether that is building endurance, increasing your threshold, or improving short bursts of power.
The ramp test also allows you to track progress. As your fitness grows, your FTP changes. Retesting ensures your training zones always reflect your current ability. This is why the indoor ramp test is one of the most effective FTP test methods for cycling, as it provides consistent and reliable tracking.
What makes the Ramp Test different
Traditional FTP tests often require holding maximum effort for twenty minutes or more. For beginners, this is tough both physically and mentally, and pacing can be difficult, making results unreliable.
The Ramp Test removes these challenges. Instead of guessing how hard you can ride for a set time, the effort gradually increases in short, clear steps until you can no longer continue. It feels less like a pacing time trial and more like a steady climb in effort. This simplicity makes it ideal for newcomers, ensuring you can repeat the test without dreading it.
How the ramp test works
The test begins with a brief warm-up to prepare your muscles and lungs. Once the ramp starts, the power target rises by ten watts every minute. At first, it feels manageable, but soon your breathing quickens, your legs fatigue, and each step feels harder.
The point where you can no longer maintain the target is the endpoint. That is not failure; it is exactly where the test is designed to stop. From there, you go into a cooldown to recover.
Behind the scenes, the ramp test calculator on ROUVY takes your final completed step and converts it into your FTP. The result is automatically saved, and your training zones are updated, allowing you to begin your plan without needing to perform any extra calculations.
The screens below show the important pop-up instructions provided during the built-in warmup of the Ramp Test Lite:
How to prepare
Getting a reliable result depends on proper preparation. Schedule the test when you are well rested. Heavy training beforehand will only lower your score. A good night’s sleep is equally important.
Keep your pre-test fuel light. Avoid heavy meals right before, as they can make you sluggish or uncomfortable. A banana, a slice of toast, or an energy bar an hour or two before works well. Hydrate in advance, and have a bottle of water ready for the ride.
Set up your environment to focus on the task at hand. Use a fan to stay cool, have a towel nearby, and check that your trainer, sensors, and ROUVY app are connected and ready. Mental commitment is just as vital. Go into the test prepared to push, knowing the discomfort will be brief and worthwhile.
Common mistakes to avoid
Many people underestimate the importance of a warm-up. Even though the test begins easily, your muscles and lungs still need that preparation to perform well. Skipping it will almost always affect the outcome.
Another frequent mistake is testing on tired legs. Taking the test immediately after a hard training session or long ride won't accurately reflect your true ability. Always plan it when you are fresh.
Some stop too soon, confusing discomfort with the end of the test. Expect heavy breathing and burning sensations in your legs; these are normal parts of the process. Only stop when you can no longer maintain the target power.
Finally, avoid comparing your FTP to others. The ramp test FTP result is personal and reflects your unique physiology. What matters is how it affects your training zones, not how it compares to a friend’s score.
After the test
When the test finishes, your ramp test results are automatically saved, and your training zones are updated in the ROUVY app and the Riders Portal. This update ensures that every upcoming session is tailored to your current fitness level, providing the optimal balance of effort and recovery.
Use the cooldown to spin your legs and settle your breathing. Afterwards, rehydrate and eat a balanced meal to refuel. Many riders take the rest of the day off or do a light recovery session.
When to retest
Your FTP will not stay the same. With regular training, your zones will change, and they need to be updated. For most, repeating the test every six to eight weeks works well. Even small improvements show your training is working and keep motivation high.
Final thoughts
The Ramp Test Lite is one of the simplest and most effective ways to measure your fitness and personalise your training. It is concise, beginner-friendly, and designed to provide an accurate result without overcomplicating the process.
Don’t be concerned about the moment you can no longer continue; that is the very point of the test. With your FTP set, your ROUVY training plan will automatically guide you to train smarter and track your improvements over time. By approaching the test with preparation and confidence, you take the first step toward steady and measurable progress.
