Fitness testing can be a minefield for cyclists with different tests giving varying results and outcomes. Here’s a few examples and some pros and cons for each.

20 Minute Test

The most well known of all the tests, a 5 minute effort to reduce VO2 max contribution and then a 20 minute maximal effort. The 20 minute effort is used to estimate FTP. This test can be done on the road or turbo for maximum repeatability. It gives an estimation of FTP, which is the most popular metric for measuring performance and setting training zones. The key limitations to a 20 minute test are finding a suitable road and being able to pace the effort perfectly.

Ramp Test

The ramp test is the simplest test to carry out, on an indoor trainer, with no concern for pacing. Similarly to the 20 minute test, it gives out a value for FTP, however it is less demanding and shorter in duration. This test is extremely repeatable, especially with erg mode allowing the rider to simply pedal until they can’t.

Critical Power (CP) and Watts’

This format of testing consists of 3-4 maximal tests of varying duration between 3 and 20 minutes. It is used to calculate Critical Power, which is the highest power a rider can sustain without draining their watts’. Watts’ can be considered as a rider’s rechargeable battery and is also calculated from the same data. This can be used to calculate a riders ability to ride above CP and to set interval duration and quantities. The downside to this method is that it is more complicated and uses several individual tests.

Lactate Testing

Lactate testing uses blood taken from a rider to establish their threshold zones. It is considered to be very accurate due to observing the exact power at which thresholds are reached through analysis of the rider’s blood. This kind of testing is primarily done in a lab environment and requires specialist equipment. It is more expensive than the other methods discussed and is often unnecessary for amateur athletes.

Athletes with 188coaching use a combination of 20 minute, ramp and critical power tests, depending on a rider’s specific requirements, available equipment and goals.