How to Measure Your FTP on Zwift - Ramp Test Overview

A quick overview and tutorial of the Zwift FTP ramp test. Hope you enjoy!
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[@JMower]

Great to see you back! Looking forward to seeing your progress this winter!

[@everydayzwifter]

Great to see you out there again!

[@bat502]

Good to see you back, you and everyday zwifter kept me going and motivated last year

[@CaedmonCycling]

Hey thanks! That’s awesome, see you out there 👍

[@OnTheRivet]

Glad to have you back on Zwift sir..

[@crow4868]

Look forward to seeing your races. Good commentary always. I was in a C event with you once and I was excited to see my avatar in the stream and hear your perspective.

[@CaedmonCycling]

Hey! Thanks, looking forward to getting back into racing, maybe I’ll see you in another race soon

[@davidmcdowell2788]

Good to see you back. I bet the Fitness comes back pretty quickly

[@zwiftlegs]

Welcome back! 😊

[@RoyImahara]

Welcome back!

[@paulrees2176]

Welcome back 😊

[@JoseLCiclista]

Thanks for the video👍🏼

[@marccale9890]

Good to see the Trek Jersey again!

[@ImoUK]

Welcome back

[@kevinderung8524]

welcome back C-mon!

[@Danolsen93]

Welvome back!

[@jelly_milktea]

welcome back mate, hope we have a ride together one day😊

[@dbk81]

Good walk through on doing an FTP test. Thanks.

[@CaedmonCycling]

No problem! Best of luck if you’re doing one

[@rokask4596]

Hey, thanks for showing this. Just completed it at 227 watts at 80kg bw. Been riding for 2 months, can’t wait to see the gainz during winter time. Good luck to y’all 💪

[@CaedmonCycling]

Hey, nice job 👍 winter is Zwift season! Enjoy!

[@rokask4596]

@@CaedmonCycling Update: When I started doing workouts based on that FTP (227w) I couldn’t sustain 200w for 8mins, legs gave up midway. I have been doing anaerobic/fast twich sports for the last 4 years and it was obvious to me that a ramp test overestimated my FTP. I just did the regular FTP test on Zwift with 20min best effort block and I scored 160W (2w/kg) @ 90rpm. Which is what I could probably sustain for 1 hour and thats the goal of FTP score isn’t it? To anyone reading this: choose your tests wisely.

[@CaedmonCycling]

@@rokask4596 Wow, thanks for the update, Definitely good to note! I felt the same way with my original FTP via the ramp test. I could sustain for maybe 20 min, but definitely not an hour.

[@patryklaskowski269]

starting at the same level, nice to go on this journey!

[@CaedmonCycling]

Nice, good luck!

[@JamesDownes]

Thanks

[@ZwiftyZwifter]

Yay! Lookout C-cat!

[@ericbarfell]

Glad you’re back, dude! Question: is there a reason you don’t ride much outdoors?

[@CaedmonCycling]

Hey, thanks! I think it’s just competing priorities. I like to golf and play rec league softball and basketball in the summer, so I just don’t get on the bike as much. But excited to get back into Zwift again 👍

[@CaibalionER]

Hi there! Do you know what is the correct way to do this test? I mean, should use erg mode on or makes no difference here? Another question: do you warm up before doing the test or you just use the first minutes as your warm up?

[@CaedmonCycling]

Hey, I would definitely suggest using ERG mode for this test! Warm up is up to you, not required, but might be good to get the legs moving for a few kilometers before starting. Good luck!

[@CaibalionER]

@@CaedmonCycling thanks 😃👍🏽

[@Karan19880]

So can anyone please tell me that i have recently did my ramp test on erg mode and than after some time at 300 watts I can't even pedal because everytime after 300 watts my roller become so hard that i can't even pedal like even on stroke so please can any tell me why it is happening and i always see people doing ramp test and going a bit easy on 300 watts so why there smart trainer is not going hard why? And i have recently got to know about spiral of death but why it is happening with me everytime at 300 watts why not more than that? is there anything that you have to continue apply force on pedal than only it will work but if thats the case than also i am applying power to pedal after 300 watts but my trainer won't make be do it because it gets so hard like you can't even pedal so what the solution for this in ftp or ramp test please reply if anyone knows 🙏

[@Godshand2]

Well, just start racing or do the FTP builder workout plan and you will be back to number 1 soon :)

[@ronm7114]

Mental state is most important. U only have to get out the spiderwebs, dust of, adept the body again and ur set to dig deeper then before. Within one/two weeks u can be back at ur highest level and go from there.

[@CaedmonCycling]

Yeah, the fitness level definitely comes back quicker than it took to build up a year ago. Close to getting back into Cat B where I ended last year!

[@sandybartlett1333]

My first ftp is 179 I'm just getting back Into riding after 10 years and I suck now. I was a a level xc rider and oh how the mighty have fallen. And I've stayed in reality good shape tennis a little weights etx didn't get to fat. Just lost my cycling power. I didn't use watts and all back then so I don't know what I was but I could push the power 10 years ago.

[@CaedmonCycling]

Hey, welcome to Zwift! It sounds like you have the ability, it’s just time to start building the base again 💪 best of luck along the way!

[@redricosuave]

where does it show you the ftp information in the app after. I think I saw it at 212 for me but cant find it in the app where it says it?

[@CaedmonCycling]

I don’t think it shows in the Zwift Companion app. But it should show in the Zwift app in your rider profile setting

[@bigdarbs19]

Ramp test always over estimates my FTP. I know what I can genuinely hold in a real world time trial and it’s about 10% less than the ramp test result.

[@CaedmonCycling]

Yes, good point, I’ve noticed the same. The FTP figure from the ramp test is often higher than what I think I could hold for 40-60 minutes

[@Gledii]

how this works actually? you have to pedall pushing it to the max? keeping a cadency? thanks

[@CaedmonCycling]

Zwift has a mode called “ERG” that keeps your watts constant. So if I pedal slower, the resistance will increase. And if I increase my cadence, the resistance will decrease. So this test starts at low watts, but jumps up every minute. It eventually gets to the point of exhaustion where you just can’t pedal anymore. Then it uses those results to calculate your FTP. Hope that helps!

[@Gledii]

@@CaedmonCycling ah ok, I missed the Ergo part. I guess if you have it off, you will need to look on how to keep the cadency right?

[@CaedmonCycling]

Cadence is up to you, whatever your preference is. ERG will keep your power consistent.

[@tommy3896]

Not sure if you missed saying if the test is done in ERG mode?

[@CaedmonCycling]

Yes, it’s done in ERG mode 👍

[@AntropomorficznaPersonifikacja]

For FTP showing do you use 3secods average?

[@CaedmonCycling]

I use the 3 second average for the power reading

[@hammerridecycling7630]

im still not back from last december,been lazy lately🫣

[@CaedmonCycling]

Haha 😂