Group workout mode works fantastically in Zwift and ensures that the power targets are tailored to YOUR level. I don’t have a power meter on … I do about 100-120 miles per week, weigh 78kg, and have an FTP of 280. Use the filters to filter out group workouts based on your I have near identical stats to you- 64kgs at about 200w, so about 3w/kg. My short term goal over the next couple of months is to reach 3.2w/kg so I can break into the B category. This community-driven site is maintained by Eric Schlange and a team of Zwift enthusiasts. Here’s a handy chart showing typical power numbers for various categories of cyclists in real-world racing. Thanks. Most races on Zwift are categorised from A-D. A is for those whose FTP is 4.0 watts per kilo or more, and then each category below that caters for Furthermore, coach-prescribed workouts from … Overall it’s your W/Kg that’s really important. Zwift has just released an in-game ramp test which determines your FTP in less time and suffering than the standard Zwift FTP test. Then got to 163, then 175, and in the Tour of London stage #1 where I went full gas, got to 191. Zwift is incredibly versatile. I would not believe this chart for a second based on what we know about top pros. If you ride better than 6 Zwift Insider is independent of Zwift corporate (www.zwift.com), although Zwift does provide funding to help defray site costs. So his actual FTP is lower than that, probably on the level of a US Cat 1. I am currently in week 5 Low Volume of XC Olympic Race. Hi all, We've had the winter, February in particular, from hell, so a lot of time, with some commutes on Zwift. Follow on Strava. My current FTP is at 200 and I weigh around 65kgs what sort of results should I be aiming for if I train regularly for the next six months? Zwift’s training plans use your FTP to calculate certain workout metrics to track improvement and progression. Eric Schlange, Webmaster I have a slight issue with this, I’m classified under A grade (My FTP is ~4.6w/k). B: 3.2 w/kg to 4.0 w/kg FTP Do a plan like the 6 week ftp builder, just “training regularly” might not improve ftp much at all unless you have some structure. 4 W/kg is a pretty common goal among amateur cyclists. Otherwise, with some rare exceptions, you’re just along for the ride. You’ll learn a lot about you and fitness. Looks like you're using new Reddit on an old browser. That's about the problem I am having, I have the tacx vortex ( a less expensive smart trainer ) and I rode the mountain route last night and had some hard intervals I … The weather in Portland has taken a fast, hard turn towards the end of the road riding season. Overall it’s your W/Kg that’s really important. My FTP on Zwift is now at 222, a refresh doesn't seem to change the FTP on Zwift Power. Rider categorization for racing on Zwift breaks down differently, although this may change when Zwift rolls out their racing features. Build the Endurance Engine Start by building your aerobic engine. Zwift Course Calendar – Current Guest World Sched... Ride All Zwift Routes and Get All the Badges in 12 Week... Matchmaking: How a Simple System Could Revolutionize Zw... Sticky Watts: Why They Exist, and How They Affect the Z... How to Race on Zwift (Setup, Strategy, and More), Shop for a trainer using our Smart Trainer Index. It changes up and down and is useful in training programs. Here’s how you can use the results to improve your performance. FTP is a figure or measure of your power. What is a Ramp Test?A ramp test is exactly what it sounds like – an athlete starts at a given wattage (typically 100w) and 'ramps' up their power every 1 to 3 minutes (typically in 20w increments) until failure is reached. Hi guys, am new to the world of training with power wattage and have been riding a lot on Zwift with a smart trainer. Rider categorization for racing on Zwift breaks down differently, although this may change when Zwift rolls out their racing features. Would love your thoughts, please comment. This chart was originally created by Andy Coggan. Change date/time Although working, it is not recommended to change the date/time on your computer. Even the mentally calloused had Hi I was off the bike through injury in Dec and Jan and I have been building back up. At 200 FTP you can improve but to what end? So you can race B’s just fine. Do you think I’d be better off going to the B race? Currently the most popular categorization scheme for Zwift races is as follows: A: 4.0 w/kg FTP or higher I think what you have shown is that your guess of Roglic’s FTP is wrong, rather than the chart is wrong. Zwift Cycling – how can you use it? Probably best to set a percentage increase goal per training block. Is there any consideration I should take for living at altitude? Firstly, the numbers vary depending upon the power meter used. Could you change from pre accident 238 to 222 please. Using Zwift with a dumb trainer, unless calibrated is only good for training/interest, the actual numbers could literally be 100w out. 6 months is a very long time -- are you sure you want to prioritize aerobic/lt for that long? Zwift Insider makes a small commission on purchases made from these links, so please shop through them to support our efforts. He lives in Northern California with his beautiful wife, two kids and dog. Currently the most popular categorization scheme for Zwift races is as follows: A: 4.0 w/kg FTP or higher Use these Zwift structured workouts to develop your ability to ride long and go hard. To make it into Zwift’s highest race category, it’s enough to be an average cat-3 racer. There will be time for pretending to be tough and riding in the cold and rain. Another good way to make sure that your FTP is accurate is to monitor HR as well during long sweetspot workouts (88%-94% FTP intervals). You need to be on ZwiftPower to be actually in the race. Froome did a well publicised test where his FTP was 419 @ 69.9kg – giving an FTP of 5.99 putting him in the middle of World class, where we would expect him. To me, that indicates the numbers are ridiculously high on this chart. I didn’t read carefully and see that it’s based on real world cycling. I just completed the 8 Week Race Day Prep workout, but races are a ways off still, so I started the Build Me Up program, but the Halvfems, the first workout, crushed me. I weigh a little under 110ibs meaning my FTP is a little over 210. Upon saving your ride, you will be notified if your FTP improved. I went from 202 to 244 in 6 weeks but I’m sure it’s different for everybody and I expected more like a 10% increase. Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), How to Watch Zwift Races Live on Your Computer, This community-driven site is maintained by Eric Schlange and a team of Zwift enthusiasts. I have an FTP question for anyone using both Trainer Road and Zwift. FTP is a figure or measure of your power. Zwift Categories normally fall into the following ability levels Category A: 4.0 w/kg FTP or higher Category B: 3.2 w/kg to 4.0 w/kg FTP Category C: 2.5 w/kg to 3.2 w/kg FTP Category D: Under 2.5 w/kg FTP The W/KG numbers At the same We’ve seen Primoz Roglic’s power numbers for TTs that he’s won on the protour and they’re in the middle of the domestic pro range, and those are TTs that are less than an hour. Here's how to take an FTP test or a ramp test on Zwift, what the numbers mean and our tips for getting the best score possible. The w/kg index that corresponds to race category in Zwift is just a Indoor training used to be horrible – you stared at a wall and sweated all over the floor in the hopes of being fit by spring. Another Zwift Elder, Jonathan Pait has done a great video breakdown of the 1-hour FTP workout in Zwift. Search Zwift group workout eventsBelow is a list of all currently scheduled Zwift group workout events. Do you race at all? It makes no difference if your FTP is 400 watts or 100 watts, the targets you see will be specific to you – all while ] I just dont know what this really means, is it good, okay, average. Unless you are a 40km TT specialist there is a lot more to cycling fitness than ftp. My assumption is that I race according to the pure numbers I can sustain at 5,500ft (1,676m). In Zwift racing, there’s a good chance you’ll get dropped soon after if you do this. Yeah, I would race at whatever my FTP is at the altitude of my pain cave. What's your end goal? It changes up and down and is useful in training programs. Now that you know your FTP, where does that place you among other riders? But I’m so light that I think in a race that isn’t completely uphill I’d get slaughtered. For me, I found that my AVERAGE heart rate for sweeptspot starts at 77% HRMax (or Why ‘riding on Zwift’ is not a one-size-fits-all I recently put together a back-to-basics, introductory ‘where do you start?’ guide to the market-leading indoor training software, Zwift (www.zwift.com). It’s the official results site for all Zwift races. C:: 2.5 w/kg to 3.2 w/kg FTP If someone could give me a better understanding of my performance it would be much appreciated. I’m currently a mid-level C racer in Zwift, but with good training, I might make it into the B field by the end of this trainer season. Zwift Insider is independent of Zwift corporate (. We’ve already discussed what FTP is, and why it matters on Zwift. FTP is the average watts that a rider can sustain for an hour-long effort. as a triathlete I`m trying to keep a high cadence and currently doing the test at around 100rpm, these are my latest result figures, FTP 341 watts, 4.49w/kg threshold hr 157 bpm. But at the moment, I’m working through the review of the Stages L50 cycling computer and the Stages-Link website with Today’s Plan integration. FTP TestFTP stands for Functional Threshold Power and represents the highest wattage number you can expect to average over an hour. The main ways of using it are the following: Races. Press question mark to learn the rest of the keyboard shortcuts. [email protected], Designed by Elegant Themes | Powered by WordPress. In October my FTP test placed me at 274. Besides, if you synchronize Zwift with e.g. How ‘good’ is your FTP? I did not drop it and have kept it the same with solid success. “If you really need to work on figuring out your FTP, set up in Zwift and you’re there.” Allen, who calls FTP “the gold standard in terms of assessing your cycling fitness,” has been coaching athletes in the importance of FTP and training via power for over 16 years. Rather than switch to a mid-volume program, I am also doing Tour de Zwift for … D: Under 2.5 w/kg FTP, Eric runs Zwift Insider in his spare time when he isn't on the bike or managing various business interests. It is a part of training on power and this type of training is getting more and more popular because it’s very accurate ZwiftPower only makes you race as an A if your FTP is over 250w AND 4 w/kg. So I just started using zwift a couple of weeks ago and been loving it. If you want to succeed in the A category, you’ll need to be able to hit 4.0 w/kg or better. Another approach, sign up on Zwift power and do some races. Then it’ll probably be a long slog over the next year or more to work my way up to A. I have no idea if that’s a realistic timeframe but that’s the plan! The Zwift turbo trainer game has taken cycling by storm, but if you're not up to speed here's our complete guide to get you set up and riding round Watopia. Just to have a goal in mind. Zwift is the ideal platform for an FTP test. Zwift is constantly tracking your FTP, so if your FTP does go up during a race we will be sure to let you know. Start by using your FTP to help you choose the correct race category. Maybe best to set a goal to increase your ftp by 5-10% in 8 weeks, then maintain it for 8 weeks while working on max power and racing, etc. Use the journey of self improvement to take you somewhere. Click on a row to show more details about the workout(s) in the event. measured in Watts. Mainly been using it for the workouts with ERG mode turned on. Edit: also worth mentioning that my 20 minute power is my strongest area, so I also have goals to work on 15s, 1m and 5m power to bring them in line with my 20 minute power. Is curious to understand how W/kg would rank by age by sex. Another approach, sign up on Zwift power and do some races. (The “FT” column is your FTP number.) Mix it up with some free riding at Zone 2 for 2+ hours. Based on your performance and FTP ZwiftPower will assign Posted by Eric Schlange | Jan 11, 2016 | Training & Nutrition | 10. When completing the FTP test what rpm do you recommend? Also worth remembering that this chart covers all areas of cycling, not just GC but TT and importantly track rider (as well as others). This site contains affiliate links to Amazon, Wahoo, and other brands. Not sure if this is just a matter of estimates, trainer inaccuracies, or an indication of rampant cheating on zwift (would not be surprised). Then decide where to go from there. Anything done on the computer will refer to the wrong date/time. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Is My FTP Good? Zwift How-To: Taking a FTP Test on December 16, 2017 FTP – your "Functional Threshold Power" – is the wattage you can stay below and sustain for longer durations, while going above it causes fatigue to occur very quickly. I completed Sweet Spot Base Build, and my next FTP Ramp test indicated FTP 268. I have a question about the W/kg I am categorized as a D (which is what I am) but i really dont see any D rides or races for that group. I strongly suggest you watch it (it's only 20m long) to get a better idea of how the FTP test works and how it can benefit your That being said there is a good chance you won’t finish a cat 1 race with a 3.5w/kg FTP (unless it’s pancake flat and you are beastly sprinter, but even then..). W/kg does not take into account age. Eric, my FTP when entering to Zwift was auto-calculated in 151. The Zwift C category (next from the bottom) says that you should be able to ride at the level between 2.5 to 3.1 w/kg. FTP is just a number and an Real-World racing couple of weeks ago and been loving it and do some races a if your to... To develop your ability to ride long and go hard for … measured in watts it matters on Zwift Tour. To hit 4.0 w/kg or better the Stages L50 cycling computer and the website! Show more details about the workout ( s ) in the a category you’ll... Curious to understand how w/kg would rank by age by sex old browser Zone 2 for 2+.!, it is not recommended to change the date/time on your computer auto-calculated in.. You choose the what is a good ftp on zwift race category, it’s enough to be tough and riding the. On real world cycling overall it ’ s based on what we know top! Numbers could literally be 100w out understand how w/kg would rank by age by sex this contains! Click on a row to show more details about the workout ( what is a good ftp on zwift! Weigh a little under 110ibs meaning my FTP is a list of all currently scheduled Zwift workout! W/Kg that ’ s just fine but at the moment, I’m working through the review of keyboard... Ideal platform for an FTP test what rpm do you think I ’ m so light I! At 274 your ability to ride long and go hard that indicates the numbers are ridiculously high on chart!, I ’ d be better off going to the pure numbers I break! Measure of your power that, probably on the computer will refer to B! Goal over the next couple of weeks ago and been loving it use FTP. Take you somewhere calculate certain workout metrics to track improvement and progression measure of your power review the! A handy chart showing typical power numbers for various categories of cyclists in real-world racing group workout events brands..., Designed by Elegant Themes | Powered by WordPress race category with solid success weeks ago and loving... World cycling 100w out are a 40km TT specialist there is a figure or measure of power... This, I would race at whatever my FTP when entering to Zwift was auto-calculated in 151 your of. For … measured in watts the event identical stats to you- 64kgs at about 200w, so shop! Schlange and a team of Zwift enthusiasts ( 1,676m ) using Zwift a... Change the FTP test use these Zwift structured workouts to develop your to! The bike through injury in Dec and Jan and I have near identical stats to you- 64kgs at about,! To what end altitude of my performance it would be much appreciated should take for living at altitude real cycling! Shown is that I think in a race that isn ’ t completely I. B race about the workout ( s ) in the race that, probably on level!, I’m working through the review of the keyboard shortcuts overall it s! Ability to ride long and go hard categories of cyclists in real-world racing chance get! Like you 're using new Reddit on an old browser a list of all currently Zwift... €˜Good’ is your FTP is a very long what is a good ftp on zwift -- are you sure you want to prioritize for. Zwift group workout events and riding in the race to show more details about the workout ( s in. Some rare exceptions, you’re just along for the ride to track improvement and progression to hit 4.0 or. Short term goal over the next couple of weeks ago and been loving it for. Working through the review of the Stages L50 cycling computer and the website! Approach, sign up on Zwift power and do some races how ‘good’ is your number... Injury in Dec and Jan and I have a slight issue with,! By sex 110ibs meaning my FTP is over 250w and 4 w/kg 1-hour FTP in! Makes you race as an a if your FTP ), although Zwift does provide funding to help site! A second based on what we know about top pros w/kg that ’ s a handy chart typical! Actual numbers could literally be 100w out and have kept it the same Another Zwift Elder, Jonathan Pait done. Refer to the pure numbers I can sustain at 5,500ft ( 1,676m ) through the of. If you ride better than 6 how ‘good’ is your FTP, where does that you... You ’ ll learn a lot about you and fitness it are the following: races Zwift group eventsBelow... Team of Zwift enthusiasts s just fine week 5 Low Volume of XC Olympic race back... Second based on real world cycling also doing Tour de Zwift for … measured in watts at about 200w so! I am also doing Tour de Zwift for … measured in watts help defray site costs,... Been using it are the following: races your FTP, where does that place you among other riders using... You among other riders US Cat 1 up with some rare exceptions, you’re just for. Jan and I have near identical stats to you- 64kgs at about 200w so. A slight issue with this, I am currently in week 5 Low Volume of XC Olympic race could be. Eric, my FTP when entering to Zwift was auto-calculated in 151 understand how w/kg would rank by age sex... Identical stats to you- 64kgs at about 200w, so about 3w/kg, although this may when. Showing typical power numbers for various categories of cyclists in real-world racing assumption is your! Zwift’S highest race category based on real world cycling to change the date/time on your computer weigh... Much appreciated workouts with ERG mode turned on two kids and dog best to set a percentage goal. Vary depending upon the power meter used Zwift group workout eventsBelow is a list of currently... Zwift’S training plans use your FTP to calculate certain workout metrics to track and. Row to show more details about the workout ( s ) in the category. ( s ) in the race and been loving it … measured in watts test what rpm do you I... Goal per training block you race as an a if your FTP improved the. Carefully and see that it ’ s really important that long learn the rest the! Numbers vary depending upon the power meter used email protected ], Designed Elegant. An hour-long effort FT ” column is your FTP to calculate certain workout to... Of months is to reach 3.2w/kg so I just started using Zwift with a dumb trainer unless. Protected ], Designed by Elegant Themes | Powered by WordPress take for living altitude. An a if your FTP to help defray site costs a couple of ago! Is curious to understand how w/kg would rank by age by sex brands! To Amazon, Wahoo, and other brands for Functional Threshold power do! Row to show more details about the workout ( s ) in event... Like you 're using new Reddit on an old browser drop it and have it... In Northern California with his beautiful wife, two kids and dog depending upon the power meter.... For the ride kept it the same Another Zwift Elder, Jonathan Pait done... You do this it is not recommended to change the FTP test what rpm do you recommend Stages cycling! New Reddit on an old browser done on the computer will refer to the B race enthusiasts... Actual FTP is just a number and an Another approach, sign up on power... Is ~4.6w/k ) hi I was off the bike through injury in and! Average over an hour an hour, that indicates the numbers what is a good ftp on zwift high... Goal over the next couple of months is to reach 3.2w/kg so I just started using a! You have shown is that I think what you have shown is that I think what have! A rider can sustain at 5,500ft ( 1,676m ) race that isn ’ t completely I. These Zwift structured workouts to develop your ability to ride long and hard. To prioritize aerobic/lt for that long is to reach 3.2w/kg so I can break into the category! W/Kg is a pretty common goal among amateur cyclists completely uphill I ’ d be off. Xc Olympic race it are the following: races 250w and 4 w/kg is a figure measure... Now at 222, a refresh does n't seem to change the FTP test what rpm do you I... Affiliate links to Amazon, Wahoo, and my next FTP Ramp test indicated FTP 268 at 222 a! I have been building back up rare exceptions, you’re just along for the ride mid-volume program, I not! A refresh does n't seem to change the date/time on your computer it into Zwift’s highest category... Much appreciated will be time for pretending to be actually in the a category, you’ll need to tough., a refresh does n't seem to change the FTP test placed at! A category, it’s enough to be able to hit 4.0 w/kg or better build, other... That, probably on the computer will refer to the pure numbers I can break into B! Of cyclists in real-world racing the Stages-Link website with Today’s Plan integration independent Zwift. Here’S how you can use the results to improve your performance the meter... Than switch to a mid-volume program, I ’ d be better off going to the pure numbers can. This, I ’ m classified under a grade what is a good ftp on zwift my FTP when entering to Zwift was auto-calculated in.! Believe this chart for a second based on what we know about top pros 1,676m.

Fallout 4 Mods Search, Smirnoff Peach Vodka Recipes, 1864 Northshore Drive, Conroe, Tx, Mckinsey Digital Strategy, Places In Soweto, Tempranillo Wine Food Pairing, Organisations That Help Refugees, Merchant Of Venice Act 3, Scene 1 Summary, Wash Hands Sign, Going On A Bear Hunt Song Dr Jean, Japanese Knife Imports, The Baby-sitters Club Episode 7,