Improve your Cycling Fitness with RAMP (MAP) and 20 Minute FTP Testing
There has been a very lengthy debate on whether a traditional FTP Test is better than a RAMP Test. But first, let’s go over some cycling terms so we are all on the same page.
Benefits of Baseline Testing
For the beginner, novice, amateur or elite cyclist for that matter, testing can open up a new world of measuring and analyzing your performance. Testing can help you in the following way:
Testing helps you set training zones so you can train effectively
How do Perform a RAMP (MAP) Test?
,Basically what happens is after a good warm-up, we begin the test by pedaling at a predetermined wattage. We then increase the every minute until FAIL. The power that you reach on the very last step is what your Maximal Aerobic Power (MAP) result. The test seems very easy at first and then creeps up on you little by little. Even though the test is relatively short in duration for some, it requires the rider to push him or herself to exhaustion and therefore very demanding.
As you can see from the following RAMP Test Data Results over a year of proper training and development coaching with CIS Training Systems Cycling Program, you can see the increase of aerobic power vs heart rate efficiency over time.
How to Combine CIS RAMP (MAP) and 20 Minute Zwift FTP Testing into Meaningful Results
Test your Current Fitness Level
Hello all, Coach David here at your service. Thank you for taking the time to read my blog page. I hope that you find this information informative to enhance your training experience.