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. You don't need to run the companion app since it's not necessary. This is exactly the article I was looking for. A custom training plan, automatically built for your goals. I’m looking to get my butt kicked and improve power. Did you decide which type of test you are going for? Thanks I wanted to continue with the Build Phase, but I could NOT finish several of those workouts, e.g. 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. 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. Zwift: your ultimate guide ... One of the major concerns of 20-minute FTP testing is the pacing strategy of the test. 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. I am about to take the last session of a 6 week FTP Builder Training Plan. So the pacing advice is simple: don’t go out too hard. Try TrainerRoad with a 30-day, money-back guarantee. 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. For example I can finish a 60min workout with IF 0.9 that has a lot of short (but high) intervals. 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. Whatever the cause, these are the workouts/intervals where small modifications can go a long way toward producing better performance results. The high … Up to 15 Virtual Worlds: This wasn’t a separate item per se, but listed at the top of every survey option. For more training tips and information on the Ramp Test check out Ask a Cycling Coach Ep 249. We recommend riders reassess their pace every 5 minutes during the test, and that any adjustments be just a few percent at a time. Another common method is the 8-minute test, in which you ride 2 all-out 8-minute intervals with 10 minutes of rest in between. Would have shown some integrity and independence for Zwiftinsider to at least reference TrainerRoad’s ramp test. Zwift, the virtual indoor cycling platform was developed three years ago and was free for beta testers. Peter. This is best achieved with fresh legs and a fair amount of practice. There are three different Boost types, each of which is designed to suit a different style … 60-90 minutes to burn. An estimate of your FTP is calculated from your power output, and from this result your workouts are tailored to your personal fitness. One of the strongest features is the social integration, letting you plan group rides, races and meetups. 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. 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. Wild Will I say go for it, it is free just now to test the beta version of workout mode, lots of workouts to choose from, and more to come. For more cycling training knowledge, listen to Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. Alison, Veloqi Founder and … And even that one is certainly not something I can sustain for 60 Minutes, even with very fresh legs. On the other hand, I can’t finish a 60min workout with IF 0.9 that has fewer but longer intervals (sustainable power). An effective test can extrapolate the point at which your muscles are successfully walking that lactic tightrope and maintaining the balance between hard work and too-hard work. Today, fresh legs and a more reasonable start pace, but not the intentional slight variation you mention. FTP Test Tips & Strategy: How to Prepare for Your Next FTP Test. Zwift makes it easy to test on their platform. So far I did always the 8min FTP – it worked fine for all the Sweet Spot training plans. 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. Number 6 in our Zwift top 10 tips for beginners covers one of the most hotly debated topics amongst Zwifters. If you have a dramatic spike at the beginning or end, it’s an indication of bad pacing. But be warned: FTP tests require a maximal effort, which is always a challenge! On my most recent test I kept my head down and my output steady. And btw I’m using Quarq/PM + Kickr (rentensioned to show same wattage). 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”. Zwift Companion App Expansion: Added post-activity analytics and insights. Moreover I believe that the FTP value is probably far away from the Watts I could REALLY sustain for a full hour! This strategy is based on research from ZwiftInsider's speed tests of bike frames and wheelsets. In essence, it’s the measure of your highest sustainable power for an extended duration. 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. 102 People Used Without knowing your Functional Threshold Power you’ll never know which power zones you are training in and as such your …. Note: This post has been updated to include information about the Ramp Test, which was introduced after its original publication. Here’s how each method works. 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. 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. 4 workouts. Hey Adam! All this makes for more of a steady-state adaptation which can contribute to greater sustained climbing for road racers. Is this right? The test is only 20 minutes long, the rest of the workout is a warm-up for the test. There are actually several ways to change your FTP in Zwift. 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. Certainly in the 8 minute test, there are prominent instructions to give “everything you’ve got left!” and to “bury yourself!” during the last 30 seconds of each effort. Reply. 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. I discuss functional threshold power, what it is and 5 ways to test your FTP. First time I tried the 20 minutes, I think I went out too hard and not with fresh legs. If I’m able to hold a certain output for the duration, what kind of condition should I be in at the end of it? My recommendation is seldom, if ever, to reduce your FTP but instead to determine which workouts need slight modifications in Workout Intensity. 44 workouts. Your email address will not be published. Testing repeatedly over time tracks changes in your fitness, allowing your workouts to be calibrated to your current abilities. Thanks Chad! Sustained power build makes good sense because of the emphasis placed on strength-endurance work, lactate tolerance workouts and the proper amount of intervals testing your aerobic capabilities. Hi! What would you recommend in my situation? Any reasonable person would expect Zwift … FutureWorks Boost Mode Test Race. Zwift Academy Graduation Requirements. In this format, your FTP is derived as 90% of the overall average power of the 2 efforts. You should arrive at the last 5 minutes just able to hang on and maintain steady power. 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. Overestimating FTP is a pretty rare occurrence and more often a matter of having a great day on assessment day and then almost being punished for it during subsequent workouts. And have my goal in 5 weeks. 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. In an FTP test, you attempt to sustain the highest workload you can for a specific duration of time. First thing first, here are boxes do you need to check to graduate the Zwift Academy Road program: Finish all eight Workouts on … 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 ? You can be confident that you will become a faster cyclist, and over 1,500 stories from TrainerRoad athletes prove it. Don't push to hard in the beginning of the FTP test. To keep a consistent effort should I be changing gears or level? However, like the 20 minute test these efforts should be as steady as possible. It’s best to complete the entire test at a constant intensity for the most accurate FTP result . It is a ramp test that you ride until you literally cannot turn the pedals any longer, which is very convenient in ERG mode. I really dug in on this test, but is this real? 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. I’ve been riding with a very tough group, and listened to every podcast from the beginning. Without adequate ventilation, hydration and comfort, your chances of winning are reduced and you will not achieve your maximum potential. Here’s some more information, JD: http://support.trainerroad.com/hc/en-us/articles/201869584-Testing-on-an-ERG-Trainer. So, go hard but know that you’ve got a little room to grow. 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. You should retest your FTP every 4-12 weeks to be sure it is accurate. The FTP test is the cornerstone of cycle training plans and workouts. Why is an FTP Test Useful? Should I be a puddle, gasping for air, or just breathing strongly after powering through to the end? Steering and Braking: In-game features like steering and braking to introduce skill and strategy, not just pure watts. 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. 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. 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. Some riders excel at the longer, Threshold intervals but suffer dearly during, say, VO2max intervals; other riders it’s vice versa. 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). Zwift Academy 2016… My question relates to cadence vs power in tests. 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. Thanks for the tip and the reading recommendation! Are the AXIS feet significantly different from using high-density foam pads under the current feet? At the same time, you don’t want to go out too easy. Try and aim for a negative split. Anyway, seeking some advice re the effects of cadence on test usefulness. Suggested: standing climb FTP test for 20min and then train standing or? Agreed, Harry. TrainerRoad’s preferred FTP assessment is our Ramp Test. Join for the latest training, racing, and software updates from TrainerRoad. Certainly subsequent plan sessions have inflicted just the ‘right’ amount of pain. 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 … That fan opposite you to be turned up a little m… So onto Zwift itself, I can see myself loving this over winter. My race report is the same every time: I frantically try to find a wheel, I have no idea what’s happening, I get spit out because I take the corners badly (I think) and … The FTP test is the cornerstone of cycle training plans and workouts. Determine Your FTP with Zwift’s New Ramp Test. 20 minutes tests can take a bit of practice to the pacing right to “leave it all out there”. 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 The best way to do this is by holding back a little bit at first. Seriously. August 17, 2020 at 11:26 am #138. 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. Chad Timmerman is the Head Coach and Co-Founder of TrainerRoad — cycling’s most effective training system. Without knowing your Functional Threshold Power you'll never know which power zones you are training in and as such your workouts are likely to be less effective. The FTP test is the cornerstone of cycle training plans and workouts. The first 5 minutes are naturally very easy and will prepare you for the harder efforts to come. (Update: we recently added a ramp FTP test, which you can read about here .) You should not make the conscious choice to stop- instead, your legs should override your brain. Without knowing your Functional Threshold Power you’ll never know which power zones … Next time I’ll try the variation. Click here to learn about testing and setting your FTP in Zwift. But now I would like to train more specifically for a heavy climb of 50-55min which I did a lot of times in the past and I would like to fasten my best time. View plan >. I ride at about 5k feet here in Colorado, which means my FTP is about 5.6% lower than at sea level. You will receive an email with your earned FTP within 24 hours after the test is completed. Now just to deal with it being lower than I want…, I just did the 8 minute test yesterday. 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). Think of it more in terms of “pain escalation” than “power elevation”. 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. Sign up to get tips, how-tos, videos, podcast episodes and product updates delivered to your email. Don’t know your FTP, no worries. I wonder how many of those surges at the end are actually in response to the instructions that Trainerroad gives during the sessions? */. View plan >. We can debrief after. For this reason, we have been working on a new test that we are finalizing shortly. The beauty of the ramp test is that it requires no pacing strategy. FTP up again to 250. I’d hate to think I’ve been dogging it for 6 weeks. 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