The Ramp Test: VO2 Max vs Peak 1-Minute Power (Ask a Cycling Coach 267)

TL;DR

The RAM test is a graded exercise test that predicts FTP and establishes training zones, which is more reliable than just looking at one-minute power.

Transcript

on your fa Q's for the RAM test it states that you use 75% of the riders 1 minute 1 minute peak 1 minute power and he says ok so on my last ramp test my best 1 minute power was 325 watts however if I look through my personal records I can see that my best 1 minute power was where's 1 Aires for 42 and he's talking about that taken from a ride outsid... Read More

Key Insights

• 🏆 The RAM test is a graded exercise test that measures aerobic capacity rather than just one-minute power.
• ❓ Consistency in testing conditions and protocol improves the accuracy of benchmarking and training zone establishment.
• ✊ One-minute power from different tests or rides is not comparable, as it includes varying levels of anaerobic contribution.
• 😌 TrainerRoad constantly strives for improvement and relies on evidence-based approaches to training.
• 🚴 The RAM test helps provide athletes with a training benchmark rather than defining their worth or ability as cyclists.
• 🏆 The aerobic capacity measured during the RAM test provides a better understanding of an individual's fitness and training needs.
• ✊ Even over a short period, one-minute power can vary due to energy system adaptations and detraining.

Questions & Answers

Q: Why is there a difference between my best one-minute power and the one measured during a RAM test?

The RAM test focuses on aerobic capacity and gradually pushes your body to failure, while one-minute power can vary due to anaerobic contribution and other factors.

Q: Can I compare my best one-minute power from a race or outdoor ride to set training zones?

Using one-minute power as a basis for training zones would result in inaccurate and potentially too challenging workouts, as it includes an aerobic contribution.

Q: Why is consistency in the testing protocol important for accurate benchmarking?

Consistency ensures fair comparisons, allowing you to track progress and establish reliable training zones based on your performance under consistent conditions.

Q: Is the RAM test scientifically proven to be accurate?

While it may not have scientific proof, the RAM test is backed by TrainerRoad's extensive data and analysis, which shows its effectiveness in predicting FTP and guiding training.

Summary & Key Takeaways

• The RAM test is a better indicator of aerobic capacity and fatigue profile compared to one-minute power.

• Consistency in the testing protocol is important for accurate benchmarking and training recommendations.

• Comparing one-minute power from different tests or rides is not reliable for setting training zones.