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 … If my FTP is 300 watts, my FTP at sea level would be nearly 317 watts. In this format, your FTP is derived as 90% of the overall average power of the 2 efforts. It is a ramp test that you ride until you literally cannot turn the pedals any longer, which is very convenient in ERG mode. 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. I guess the pain will come. 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. 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. How to Get the Zwift Tron Bike. Here’s the strategy for today. @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. So I use trainerroad because I don’t have climbs here, and matter of fact, I like it alot! An FTP test is a physical assessment, intended to evaluate your Functional Threshold Power (FTP). I could push a little harder, but not as hard as the next gear required. All this makes for more of a steady-state adaptation which can contribute to greater sustained climbing for road racers. To keep a consistent effort should I be changing gears or level? 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. The question I have is when should I take the FTP test after I finish the training plan. I am about to take the last session of a 6 week FTP Builder Training Plan. 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. Zwift Academy Graduation Requirements. 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. Zwift, the virtual indoor cycling platform was developed three years ago and was free for beta testers. Peter. 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. Everest” challenge in Zwift; Climb to the top of Mt Everest (8,850m) by accumulating elevation in game and keep going. When you complete your FTP test, are you completely drained of energy at the end? On my most recent test I kept my head down and my output steady. Your set-up is a crucial factor to winning a Zwift race. There are three different Boost types, each of which is designed to suit a different style … Next time I’ll try the variation. Could you characterize the effort required once more? 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. First thing first, here are boxes do you need to check to graduate the Zwift Academy Road program: Finish all eight Workouts on … Boost Mode is a new form of Zwift Event that allows you to defer some of your power to when you need it most. Shame there isn’t a website that covers all indoor training only in a fun newsy way. I think the best mental strategy when doing a Zwift race is to focus less on your place and more on your … It took to higher numbers, but it was difficult to me to close the build plan workouts coming afterwords. I don’t find anything wrong with standing from time to time in order to get yourself back on track, especially if you’re just raising your power back to your intended output rather than sprinting and possibly artificially inflating your average power – so no worries there. 20 minutes tests can take a bit of practice to the pacing right to “leave it all out there”. 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. 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. If you want to give this test a shot, I’d love to hear about your experience with it . 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. 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. 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. I really dug in on this test, but is this real? Then it’s really a matter of how much you can hurt, a.k.a. The test is only 20 minutes long, the rest of the workout is a warm-up for the test. And even that one is certainly not something I can sustain for 60 Minutes, even with very fresh legs. I’d love and welcome any suggestions y’all have. Try TrainerRoad with a 30-day, money-back guarantee. Does it matter ‘how’ the power is delivered, as long as it’s a steady state effort ? 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. 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”. Determine Your FTP with Zwift’s New Ramp Test. Keep on using 8min FTP but find some workouts to improve sustainable power? Moreover I believe that the FTP value is probably far away from the Watts I could REALLY sustain for a full hour! Without actually testing your Lactate Threshold and VO2max in a lab, your FTP is an approximation. 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. Ritter/BrokenFinger/Darwin… 4 workouts. The beauty of the ramp test is that it requires no pacing strategy. Note: This post has been updated to include information about the Ramp Test, which was introduced after its original publication. My question relates to cadence vs power in tests. A custom training plan, automatically built for your goals. Now just to deal with it being lower than I want…, I just did the 8 minute test yesterday. 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? 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. Agreed, Harry. But with no informed idea of either, you can only guess where to start things off. Don't push to hard in the beginning of the FTP test. 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. 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. Did you decide which type of test you are going for? Reply. Presumably the issue is my cardioresp system is stronger than my legs. Be honest when inputting your weight into Zwift. Without adequate ventilation, hydration and comfort, your chances of winning are reduced and you will not achieve your maximum potential. I’ve been riding with a very tough group, and listened to every podcast from the beginning. This strategy is based on research from ZwiftInsider's speed tests of bike frames and wheelsets. Are the AXIS feet significantly different from using high-density foam pads under the current feet? 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. 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