While doing some openers is a great way to psychologically prepare your system for hard efforts, we intentionally designed the Ramp Test to not require any additional form of preparation. Zwift’s FTP tests can be found under Workouts>FTP … Some riders excel at the longer, Threshold intervals but suffer dearly during, say, VO2max intervals; other riders it’s vice versa. You don't need to run the companion app since it's not necessary. 102 People Used In this format, your FTP is derived as 90% of the overall average power of the 2 efforts. What should I do between my last session and the day I take my FTP test? If people are following the instructions as they appear, it seems reasonable that at least some people – especially those who are unfamiliar with the methods except outside of what they’re reading right there in front of them – are going to interpret that instruction as “increase your effort with a huge spike”. For more cycling training knowledge, listen to Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. Don’t know your FTP, no worries. This is why it is important to test your FTP and test it often. But, the applicability and usefulness of this number has been proven by generations of coaches and endurance athletes. We recommend riders reassess their pace every 5 minutes during the test, and that any adjustments be just a few percent at a time. I wound up with better wattage than the first time. Here are all the detials on the workouts, group rides, segments and races. And have my goal in 5 weeks. Instead, the key is to absolutely empty the tank. Testing repeatedly over time tracks changes in your fitness, allowing your workouts to be calibrated to your current abilities. #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } Note: This post has been updated to include information about the Ramp Test, which was introduced after its original publication. The individual efforts of the 8 minute test should be harder than that of the 20 minute test, and should represent power at VO2max. FutureWorks Boost Mode Test Race. View plan >. Similarly, the in-app Zwift FTP test also runs on the standard benchmark 1-hour test protocol and you can combine the test with the app’s game environments which are pretty useful for keeping your motivation high in the brutal closing minutes of the 20-minute test period. If my FTP is 300 watts, my FTP at sea level would be nearly 317 watts. So the pacing advice is simple: don’t go out too hard. He has nearly 10 years of coaching experience as a Level I USA certified Cycling and Triathlon coach. The few races I’ve done, the women’s field all started together—Elite 1 and 2, the masters women and my beginner race group: Elite 3. In this format, you ride as hard as you steadily can for 20 minutes; 95% of your average power during this interval is used as your FTP. Try TrainerRoad with a 30-day, money-back guarantee. Shame there isn’t a website that covers all indoor training only in a fun newsy way. However, when going through the Base Phase workouts I find that using exclusively 53-12 (my biggest gear) and doubling the suggested wattage is the only way to up my heart rate. Whether you’re new to riding with power or highly versed in the ways of watts, FTP assessment is one of the most important aspects of power-based training. TrainerRoad’s preferred FTP assessment is our Ramp Test. The high … I wonder how many of those surges at the end are actually in response to the instructions that Trainerroad gives during the sessions? If you see yourself using it long term, do the FTP test, and class that as your Zwift / turbo FTP (outside your FTP will be higher). You can be confident that you will become a faster cyclist, and over 1,500 stories from TrainerRoad athletes prove it. Unfortunately, riders assessing for their first time don’t have the luxury of the latter. My recommendation is seldom, if ever, to reduce your FTP but instead to determine which workouts need slight modifications in Workout Intensity. Hi Chad, got linked to this from support after asking questions there initially. What would you recommend in my situation? Sounds rather dramatic & extreme but maximal efforts by their nature are uncomfortable affairs and assessments of any duration become more about pain management than aerobic/anaerobic contribution. Number 6 in our Zwift top 10 tips for beginners covers one of the most hotly debated topics amongst Zwifters. Is there a program or specific thing I can do or are there specific trainings I can do to improve that (standing climbs)? I think I did that before (big kick at the end). I’d hate to think I’ve been dogging it for 6 weeks. Boost Mode is a new form of Zwift Event that allows you to defer some of your power to when you need it most. Your email address will not be published. I’ve had to manually up the intensity of my workouts by 25+% in TR, but am getting similar results. I started the program sustained power build high volumen. The goal of the 20 minute test is a steady-state effort—one that sees minimal fluctuations in power output and limits the unavoidable zigs & zags to a tight range close to that not-too-easy/not-too-hard power figure. During the last couple of times, however, I happened to stand and push on the pedals a few times when intensity was slowing down my legs. In any case, try reducing the intensity a little bit early in the intervals session and then raising it back up over the course of the workout, or just leave it there and COMPLETE each interval (with a mild reduction) which is the ultimate goal of every workout. It took to higher numbers, but it was difficult to me to close the build plan workouts coming afterwords. Up to 15 Virtual Worlds: This wasn’t a separate item per se, but listed at the top of every survey option. First thing first, here are boxes do you need to check to graduate the Zwift Academy Road program: Finish all eight Workouts on … I think the ftp was overestimate during those tests (I use a Powertap so power consistency should not be an issue here) and have the sensation that standing, as we do climbing, is sorta like cheating. So even if my FTP assessment was properly done, I still face the problem that not all kind of workouts really fit my level. This is best achieved with fresh legs and a fair amount of practice. The Tron bike (“Zwift Concept Z1” in the game) is definitely the most unique ride in Zwift, it’s also one of the fastest. If you … At the same time, you don’t want to go out too easy. There are three different Boost types, each of which is designed to suit a different style of play. My question relates to cadence vs power in tests. The best way to do this is by holding back a little bit at first. I guess what I’m asking for is to explain what to leave in the tank as it’s hard to discern what is anaerobic capacity and what is unused aerobic capacity in the tank at the end. I ’m not great at racing.. So try a slight reduction when you’re not quite meeting your power Targets and see if it better keeps you on track and successfully completing most (if not all) of your intervals, Andre. Apologies for the delayed response, I’ve been out of the office for a few days. Your FTP will increase as you train and get stronger on the bike. Every plan I’ve developed is an idealized version of what an athlete can handle, but I doubt there’s a single “ideal” athlete out there meaning you’ll always need at least SOME modification here & there if you truly want to personalize your training and make it the best plan for YOU. Browse Zwift workouts. FTP Test Tips & Strategy: How to Prepare for Your Next FTP Test. Hi! Don't push to hard in the beginning of the FTP test. Reply. Keep on using 8min FTP but find some workouts to improve sustainable power? Thanks Chad! Required fields are marked *. Zwift makes it easy to test on their platform. Welcome to Boost Mode. Here’s how each method works. Top 10 Free and Paid Indoor Cycling Apps for 2019 Last week, Zwift announced a 50% price increase to their monthly subscription. It is still in Beta for now, but you can find it by searching “Ramp Test X”. Here’s the strategy for today. I went hard on this test and now it says my FTP is 262! Zwift Companion App Expansion: Added post-activity analytics and insights. Thanks. Then, it’s a matter of finding your gearing/cadence which could well involve a bit of shifting. I think You should rest for at least three days without cycling or weights or running etc. I think the best mental strategy when doing a Zwift race is to focus less on your place and more on your … In an FTP test, you attempt to sustain the highest workload you can for a specific duration of time. Many athletes ride these long efforts too conservatively and surge their power during the last 2 minutes, this skews the results and should be avoided. The FTP test is the cornerstone of cycle training plans and workouts. The test is only 20 minutes long, the rest of the workout is a warm-up for the test. The question I have is when should I take the FTP test after I finish the training plan. In an FTP test, you attempt to sustain the highest workload you can for a specific duration of time. It’s best to complete the entire test at a constant intensity for the most accurate FTP result . View plan >. Your Functional Threshold Power, or FTP, is the foundation upon which all of your power-based workouts are built. Because we use this measure of fitness as the basis for all of your training, it’s important that this number estimates your actual sustainable-power threshold as closely as possible. I did the shorter (~40mins) FTP test back in november so I might try the regular one (~1h10m). As you’ll see below, Zwift racing requires a lot of focus and strategy, which keeps riders on the bike and glued to the screen. Does it matter ‘how’ the power is delivered, as long as it’s a steady state effort ? There are three different Boost types, each of which is designed to suit a different style … Now I am starting Vol II which starts with a FTP test. Let me know how things go after a handful of workouts and we can revisit this issue if you’re still having trouble, Tom. That’s a pretty big difference in a race. While the standard FTP Test requires a challenging warmup followed by a 20-minute max effort, the Ramp Test begins with an easy warmup then ramps up incrementally each minute until … 60-90 minutes to burn. So, go hard but know that you’ve got a little room to grow. Hey Adam! Zwift Academy Graduation Requirements. Should I be a puddle, gasping for air, or just breathing strongly after powering through to the end? Hi – if I hit the blue ‘target’ line perfectly on a FTP test would my FTP come out at my current FTP or is some improvement built in? Without adequate ventilation, hydration and comfort, your chances of winning are reduced and you will not achieve your maximum potential. Since it went public with its software, the company charged $10/month for its … I usually spin at 90-95 on the road, 85 ish on climbs unless hitting 15%+ out of the saddle sections, and worry that testing with an ‘unrealistic’ cadence may skew subsequent training. Today, fresh legs and a more reasonable start pace, but not the intentional slight variation you mention. Zwift How-to: Decide which Zwift FTP Test You Should Take on June 11, 2019 If you plan on doing any structured Zwift training, the first step is determining your functional threshold power (FTP). Knowing your FTP will also help you pace efforts on the road or in a race.… If you want to give this test a shot, I’d love to hear about your experience with it . Thanks for reminding me! Zwift. Starting hard-ish and simply sustaining pace will see to it that things seem harder requiring your focus to grow as the workload/watts increase by small increments until they probably level out leaving you to struggle (without form intact though!) Seriously. Boost Mode is a new form of Zwift Event that allows you to defer some of your power to when you need it most. I have the impression that the level of those workouts is much harder compared to the Sweet Spot training plan. Method 1: Setting Your FTP via a Test (Preferred) Testing is the most accurate way to determine your current FTP. 44 workouts. From the in-game menu, select the “Climb Mt. I’m using Trainerroad since December last year. Chad Timmerman is the Head Coach and Co-Founder of TrainerRoad — cycling’s most effective training system. For example I can finish a 60min workout with IF 0.9 that has a lot of short (but high) intervals. To keep a consistent effort should I be changing gears or level? The update includes contributions from Meghan Kelley and Jonathan Lee. Can I increase the intensity for the next five minutes and the remainder of the test\n? Moreover I believe that the FTP value is probably far away from the Watts I could REALLY sustain for a full hour! Hello Chad, I’ve taken some FTP tests in the last two years and got accustomed to the sensations of the 20 min: I think that the best indicator of a well performed test is the 30 seconds stomach crunch that follows the all out. However, like the 20 minute test these efforts should be as steady as possible. Regardless of whether you’ll be climbing in or out of the saddle, you need to execute against a specialty plan that places a heavier emphasis on sustained power rather than short, explosive power. If you do the workout in Erg mode, the software will automatically switch to you to slope mode (level 3) for the assessment efforts. Try and aim for a negative split. This is most likely just a matter of personal aptitudes, perhaps a matter of recovery, maybe even a matter of the temperature in your training room or something as ever-shifting as motivation. Are you trying to get fast but have limited time during the week to train? Zwift: your ultimate guide ... One of the major concerns of 20-minute FTP testing is the pacing strategy of the test. I’m 53, 5’9 206 lbs. The 2 efforts should be as similar as possible, if your second interval is much weaker than the first it’s a clear sign you started too hard. For events, riders are organized into categories (these are stated in the details of event) eg: Category/Group A: 4.0 w/kg FTP or higher Category/Group B: 3.2 w/kg to 4.0 w/kg FTP Category/Group C: 2.5 w/kg to 3.2 w/kg FTP A towel? to maintain until the end. Good luck! Create a custom training plan with Plan Builder, complete workouts indoors, outside, or with friends, and prove that your training is working with post-ride analysis tools. I don’t have hills here outside, but I climb standing, and noticed that power outputs of 300W (FTP is 225) are much easier to sustain standing. Perhaps the best known FTP testing method is a 20-minute time trial. I’ve been riding with a very tough group, and listened to every podcast from the beginning. FTP up again to 250. The 2020 iteration of Zwift Academy Road for men and women is live. Less than an hour to burn. Next time I’ll try the variation. 4 workouts. Zwift, the virtual indoor cycling platform was developed three years ago and was free for beta testers. We had a great group with Robbo, Oopnorth, Pewsey, Dobski and a few others. If you plan on continuing to work on your climbing abilities after your goal, you’ll want to choose the Climbing Road Race Specialty plan. I have some additional room to increase the pain, but generally I feel as though my result was within 10–15 W of where I should be. New episodes are released weekly. So far I did always the 8min FTP – it worked fine for all the Sweet Spot training plans. July 22, 2020 ... An FTP test is a physical assessment, intended to evaluate your Functional Threshold Power (FTP). In other words: The intensitiy factor of a workout doesn’t really tell me how hard it will be. Often enough, once you’ve leveled out into your highest pace, you probably won’t shift much from there on, maybe not at all. FTP Testing – Benefits, strategy, tips and pacing. There are actually several ways to change your FTP in Zwift. Alison, Veloqi Founder and … Answers to your most technical and unique training questions. I’ll take a look at that ASAP. After more than 6 months and a several FTP assessments I have improved from 180 to 255 (at 67kg) and got a little bit of experience in the FTP testing (pacing is ok). It is a ramp test that you ride until you literally cannot turn the pedals any longer, which is very convenient in ERG mode. OVERVIEW: Zwift truly gamified indoor training by offering an immersive looking virtual world where you can ride as an avatar, compete against others, and customize your equipment to gain an advantage. Since FTP is supposed to represent the power you can sustain for an hour, the most obvious way to test FTP is to ride as hard as you can for 60 minutes and measure your average power output during that time. I ride at about 5k feet here in Colorado, which means my FTP is about 5.6% lower than at sea level. You also don’t need to do an extra warm up before you start the Ramp Test; we’ve tested and found it did not alter the results in a meaningful way. Here’s some more information, JD: http://support.trainerroad.com/hc/en-us/articles/201869584-Testing-on-an-ERG-Trainer. This strategy is based on research from ZwiftInsider's speed tests of bike frames and wheelsets. I discuss functional threshold power, what it is and 5 ways to test your FTP. A custom training plan, automatically built for your goals. 20 minutes tests can take a bit of practice to the pacing right to “leave it all out there”. I have a pain cave setup and have my laptop running zwift setup on the couch in front of me within reach but angled so I can see my 60" TV in front of me. The beauty of the ramp test is that it requires no pacing strategy. FTP Tests. Power data for perfect execution of the 8 minute test will result in two efforts that look like subtle smiles, with a slightly higher output during the beginning and end of each interval and a steady effort during the middle. Zwift has just released an in-game ramp test which determines your FTP in less time and suffering than the standard Zwift FTP test. Since it is quick (normally about 25 minutes including warmup and cooldown) and fairly easy, it can be taken frequently to track changes in your fitness. For this reason, we have been working on a new test that we are finalizing shortly. I did my FTP 20min test while sitting in the saddle and started with a program. Your Strategy. I suspect that has a psychological benefit, too. So I use trainerroad because I don’t have climbs here, and matter of fact, I like it alot! Here’s hoping this advice proves useful. Your set-up is a crucial factor to winning a Zwift race. I think what’s going on here is you’ve stumbled onto some of the subjectivity of training. Follow the intended target power as closely as possible for as long as you can. I know of several people who do this, and the foam provides enough give to take the sting out of being on hard-surface … It’s really freaking hard: It doesn’t take that much exposure to very high-intensity efforts to stimulate a training adaptation, but achieving that time-at-intensity takes a level of motivation and … Did you decide which type of test you are going for? I’m new to TR in the last two months and have taken 3 20-min FTP tests with results coming in around a measly 125 using a Wahoo Kickr Snap. The FTP test is the cornerstone of cycle training plans and workouts. Physiologically, FTP is analogous to Lactate Threshold– the point at which your lactate production has risen and leveled off, closely matching your lactate removal ability. Everest” challenge in Zwift; Climb to the top of Mt Everest (8,850m) by accumulating elevation in game and keep going. When he’s not developing structured training plans for TrainerRoad, you can catch him sharing his coaching advice on the Ask a Cycling Coach podcast. Perhaps the powers-that-be at Trainerroad should update the instructions to remove any ambiguities . We can debrief after. That fan opposite you to be turned up a little m… How to Get the Zwift Tron Bike. r/Zwift: A subreddit for Zwift users. Development in that area coupled with maintaining your aerobic endurance will serve to allow sustained percentages of FTP on the climbs you may face. Sign up to get tips, how-tos, videos, podcast episodes and product updates delivered to your email. The TR plans have definitely improved my performance, and ability to tolerate a fast spin for a long time, but perhaps not helped strength so much ? Zwift Academy 2016… I pulled off a decent effort that followed your recommended progression of discomfort. @Alfonso_DIaz Good question, I am ending week 5 of the FTP plan and will be in the same position as you in a week. But be warned: FTP tests require a maximal effort, which is always a challenge! Presumably the issue is my cardioresp system is stronger than my legs. It’s a maximal effort, but it’s one that’s drawn out over 8-20 minutes, so it’s largely aerobic (minimal muscle burn) with a bit more anaerobic contribution for the 8-minute repeats (only slightly more muscle burn) and it’s safe to say you can only go so hard even if you simply want to sustain your power. Welcome to Boost Mode. Be honest when inputting your weight into Zwift. Does the test protocol require it to be performed seated in a steady position, or is it not prescriptive? Any reasonable person would expect Zwift … (Update: we recently added a ramp FTP test, which you can read about here .) In theory, it’s supposed to represent the maximum power you can sustain for an hour, but in the real world most riders have trouble sustaining it for much longer than about 30 minutes. On my most recent test I kept my head down and my output steady. Driven by science and data, TrainerRoad provides the training, planning, and analysis tools you need to become a faster cyclist with a focused and straightforward system. ... You just have to make sure that in the hard interval before the FTP test that you actually go hard enough to make it through that interval and be on the brink of exhaustion from it. The first 5 minutes are naturally very easy and will prepare you for the harder efforts to come. Bit too cosy that site with Zwift HQ, but that’s another story. Join for the latest training, racing, and software updates from TrainerRoad. On the other hand, I can’t finish a 60min workout with IF 0.9 that has fewer but longer intervals (sustainable power). 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