[phillip.hare]

Nick,

It sounds like you already have a good procedure down in the field, especially if you’re conducting spot checks at different intensities. However, I’ve found some information from Gordo Byrn, a triathlete/coach, quite useful in terms of how to self test. This video, and maybe parts of this one as well.  Gordo definitely advocates for long warmup protocols and longer steps during a ramp test.