{"id":1489502,"date":"2021-08-06T13:00:00","date_gmt":"2021-08-06T11:00:00","guid":{"rendered":"https:\/\/magazine.bkool.com\/?p=1489502"},"modified":"2021-08-04T12:05:20","modified_gmt":"2021-08-04T10:05:20","slug":"ramp-test-how-to-do-a-strength-test-on-the-smart-trainer","status":"publish","type":"post","link":"https:\/\/magazine.bkool.com\/en\/2021\/08\/06\/ramp-test-how-to-do-a-strength-test-on-the-smart-trainer\/","title":{"rendered":"Ramp Test: how to do a strength test on the smart trainer?"},"content":{"rendered":"\n
Strength tests are essential to understanding your cycling performance\u2019s progress<\/strong>. Performing this test on the smart trainer provides very reliable data<\/strong> since no external factors influence the result. That is why today we are going to talk about the Ramp Test<\/strong>, one of the most popular tests on the smart trainer.<\/p>\n\n\n\n Before explaining the Ramp Test, it is worth mentioning the importance of performing watts tests<\/strong>, as they allow us to know our FTP<\/strong> – Functional Threshold Power. This value is essential for effective training<\/strong>.<\/p>\n\n\n\n A well-defined FTP offers the possibility of establishing training sessions that are truly adapted to the cyclists’ characteristics<\/strong>, thus being more useful for improving performance.<\/p>\n\n\n\n Performing a strength test on the smart trainer consists of doing a hard and demanding workout for about 20 minutes<\/strong> during which the intensity of the exercise is measured. The result of this test will dictate the cyclist’s evolution<\/strong> on the smart trainer.<\/p>\n\n\n\n In this case, the Ramp Test consists of a test in which the cyclist progressively increases the number of watts in intervals<\/strong> of between one and three minutes. The cyclist starts with a base wattage, increasing the intensity by 6 to 8% at each interval<\/strong>.<\/p>\n\n\n\n This test does not have a set time<\/strong>. The test ends when the limit is reached and the exercise cannot be continued.<\/p>\n\n\n\n How is FTP calculated with this method?<\/strong> By calculating 75%<\/strong> of your highest power<\/strong> reached in the intervals<\/strong> during the test. This will give a very accurate value.<\/p>\n\n\n\n It is important to note that before starting this test it is necessary to warm up for ten to fifteen minutes<\/strong> to avoid muscle pain or injury, especially in the legs.<\/p>\n\n\n\n As we have pointed out, the test ends when the limit is reached. However, one of the most common mistakes<\/strong> people make is to try to continue with the test even though there is hardly any strength left<\/strong>. This is counterproductive as it causes you to end up doing the exercise badly, ending up much more fatigued.<\/p>\n\n\n\n The Ramp Test can be performed on a regular<\/strong> basis to achieve an even more accurate result<\/strong>. With this test, we mainly improve our physical condition and our performance on the smart trainer.<\/p>\n\n\n\n The main advantages of the Ramp Test are:<\/p>\n\n\n\n – It requires less time<\/strong> than traditional tests to perform. <\/p>\n\n\n\n – The pace factor does not influence<\/strong> its development. <\/p>\n\n\n\n – It is very accurate as it can be performed continuously.<\/p>\n\n\n\n Although the Ramp Test is currently one of the most widely used for strength training on the smart trainer, there is another variant that is also very effective<\/strong>.<\/p>\n\n\n\n The Coggan Test is another good alternative that can be performed in twenty minutes<\/strong> – it is a shorter version – but only works depending on the type of competition<\/strong> we are going to perform.<\/p>\n\n\n\nWhy do you have to do a strength test?<\/strong><\/strong><\/h2>\n\n\n\n
What is the Ramp Test?<\/strong><\/h2>\n\n\n\n
Aspects to consider in the Ramp Test<\/strong><\/h2>\n\n\n\n
Advantages of the Ramp Test<\/strong><\/strong><\/h2>\n\n\n\n
The Coggan Test, an alternative to the Ramp Test<\/strong><\/strong><\/h2>\n\n\n\n