Peter. Here’s hoping this advice proves useful. Your Functional Threshold Power, or FTP, is the foundation upon which all of your power-based workouts are built. I have the impression that the level of those workouts is much harder compared to the Sweet Spot training plan. Without knowing your Functional Threshold Power you’ll never know which power zones … 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”. That fan opposite you to be turned up a little m… Even a few seconds more when you think you are done can yield meaningful data, so you should ride until you physically can’t maintain power any more. Boost Mode is a new form of Zwift Event that allows you to defer some of your power to when you need it most. Let me know how things go after a handful of workouts and we can revisit this issue if you’re still having trouble, Tom. I did my FTP 20min test while sitting in the saddle and started with a program. Just wondering how hard to go (I know, go as hard as you can!). Powered by Discourse, best viewed with JavaScript enabled, FTP Testing – Benefits, strategy, tips and pacing. We can debrief after. If you do the workout in Erg mode, the software will automatically switch to you to slope mode (level 3) for the assessment efforts. Note: This post has been updated to include information about the Ramp Test, which was introduced after its original publication. Zwift Team Time Trial, Thursday ... Full Member. I started the Sweet Spot Base Low Vol I with a FTP of 188 after some adjusting. First thing first, here are boxes do you need to check to graduate the Zwift Academy Road program: Finish all eight Workouts on … I’m looking to get my butt kicked and improve power. 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. Paced well, you’ll be in a tough spot during the opening minutes, a tougher spot during the second quarter, tougher still during the third, then the closing minutes will marginally grow your discomfort as the seconds pass like days, all the while your watts move very little. I suspect that has a psychological benefit, too. From the in-game menu, select the “Climb Mt. The high … An estimate of your FTP is … So, go hard but know that you’ve got a little room to grow. 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. Today, fresh legs and a more reasonable start pace, but not the intentional slight variation you mention. Without knowing your Functional Threshold Power you’ll never know which power zones you are training in and as such your …. How to Get the Zwift Tron Bike. It is a ramp test that you ride until you literally cannot turn the pedals any longer, which is very convenient in ERG mode. 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. Follow the intended target power as closely as possible for as long as you can. Certainly subsequent plan sessions have inflicted just the ‘right’ amount of pain. FTP Testing – Benefits, strategy, tips and pacing. To keep a consistent effort should I be changing gears or level? I could push a little harder, but not as hard as the next gear required. A towel? Some riders excel at the longer, Threshold intervals but suffer dearly during, say, VO2max intervals; other riders it’s vice versa. By finishing feeling like you couldn’t have driven the power higher without fading, which in my experience has my breathing topped out but never gasping, is the goal but it means committing to a slightly worrisome pace early on because the real issue, again, is starting at a high level of discomfort and accepting that you have to stay there for a while – pain management. Our data shows the Ramp Test results in the most accurate and useful FTP estimate for the majority of riders using TrainerRoad. It’s best to complete the entire test at a constant intensity for the most accurate FTP result . A custom training plan, automatically built for your goals. (Update: we recently added a ramp FTP test, which you can read about here .) Chad Timmerman is the Head Coach and Co-Founder of TrainerRoad — cycling’s most effective training system. My issue is that I have a wide range cassette 11-32 and in the last test found I could sustain a cadence of 103-105 in ‘4th from the top’, but in ‘5th from the top’ my legs would light up too much, so the way to increase power output was to increase cadence. Shame there isn’t a website that covers all indoor training only in a fun newsy way. Zwift Companion App Expansion: Added post-activity analytics and insights. Did you decide which type of test you are going for? Development in that area coupled with maintaining your aerobic endurance will serve to allow sustained percentages of FTP on the climbs you may face. 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. When you complete your FTP test, are you completely drained of energy at the end? The FTP estimate you obtain from an FTP test is used to calibrate your training zones and set the intensity of your workouts. 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. 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. My question is how to do it properly using the Wahoo Kickr? 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. 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. 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. Seriously. Zwift and Wattbike both have the ramp test that might be perfect for your skills – after a brief warm-up, you will the perform a series of one-minute intervals with the power increasing each time. This is a common issues that demonstrates how different types of workouts make good use of your estimated FTP while others don’t quite jibe with your TRULY sustainable, hour-power. I am about to take the last session of a 6 week FTP Builder Training Plan. Anyway, seeking some advice re the effects of cadence on test usefulness. In this format, your FTP is derived as 90% of the overall average power of the 2 efforts. One of the strongest features is the social integration, letting you plan group rides, races and meetups. Thanks for the tip and the reading recommendation! This is best achieved with fresh legs and a fair amount of practice. I’d hate to think I’ve been dogging it for 6 weeks. So I figured I want to improve that time I can sustain that power. 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