In the space of 8 weeks I have gone from FTP 255 - 3.3 w/kg, to FTP 294 - 4.1 w/kg, mainly from a combination of Zwift training and losing almost 6kg in weight. Whenever there is a new version of Zwift or Zwift Companion App ready for download, it … Also, @cali, what was your avg w/kg up Ven Top to do in 2 hours? Getting you ready for next weeks FTP test day. The point of the ramp test in Zwift is to define your Functional Threshold Power (FTP) which the sessions are designed around in order to make them specific to your current level of fitness. An FTP test is a physical assessment, intended to evaluate your Functional Threshold Power (FTP). Check out our top pick. Would be great if a dedicated “flat” route was available when the FTP test is chosen. This catch-all measure of fitness has its limitations but is does a good job of benchmarking where to start. Earlier this week Zwift announced that their new course would be a short time trial route mirroring the 2019 Giro d’Italia Stage 1, which starts today with the pros riding the real thing in Bologna. On the trainer or actual road, I am balls out to get 200W for a 40 min TT. In other words, I have yet to take on a proper FTP test, or a ramp test, so the figure is guessed by Zwift based on my previous rides. If you find yourself running out of gear during the 20-minute test segment, you can use the up/down arrows in the Zwift Companion App to adjust your smart trainer resistance. The eyes and brain just toggle between the blue blocks of TR and the virtual world of Zwift. I’m about two weeks into riding and decided to do a FTP test to establish a baseline. Having said that, the Zwift FTP improvement programs are achievable at 229W, but I presume they should be easier as my HR is out of the zones it should be in. I did the FTP test on Zwift and I'm at 197 Watt, but here it tells me that I have 230 Watt. Having rolling hills skews the FTP test since it makes it extremely hard to maintain a max effort when descending a hill. I reckon the ramp test over estimates my FTP by 30 Watts. The whole idea of FTP testing is to find your ability to sustain the highest possible power you can sustain during a set period and using ERG mode can be problematic. As I have mentioned before, my FTP (currently 189w) is guesstimated. How to use the MAP and FTP Calculator. I couldn’t believe how immersed I became in the virtual world - the encouragement I got from other riders along the way was a huge motivator. In the Reasons We Avoid Cycling Indoors research post, over 20% of cyclists said saddle discomfort was a massive pain in the ass. The first riders were about 3 w/kg and now I'm around 2 w/kg, should I eliminate the first training? Setup and download a custom workout file to use for the test in Zwift. 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. While nothing astounding about that, it sure beats the low watts the standard mag trainer had me at using virtual power. Estimated Time shows a prediction of how long it would take you to ride a given route. Zwift London Cycling Routes with Route Maps and Descriptions Zwift’s London world has a number of routes you can choose from. The volcano route was super cool. Not much fitter, but much better equipment. I found Zwift and set up my own “pain cave”. Get the news on Twitter Just follow @ZwiftHacks on Twitter to get the news. For both tests, you use the slider on the right side of the description to set your FTP target, which then determines the wattage targets during the ride. However, one question I have is around the reported miles from the activity. Categories Cycling Indoors, Zwift Training Plan, Zwift Workout Tags ftp builder, tempus fugit, zwift Post navigation Two Laps of Richmond UCI Worlds Route Indoor Cycling – Weekly Review October 7th – 13th 2019 With 4 x 5min sub-threshold efforts, with little recovery, you will touch on the physical and mental effort you face next week. Don’t waste a vomit-inducing FTP test getting a wrong result. You choose your route by clicking the Routes button at the Drop In screen, or you can manually pick your route by choosing a direction when an intersection comes up. Each time you upload a new ride, your Estimated Time profile will adjust to reflect your most recent riding. Focus on producing 4 steady efforts of equal intensity. The volcano route was super cool. It was a 45 mins workout, warm up, some build up and then the 20 mins FTP test followed by a … I’m about two weeks into riding and decided to do a FTP test to establish a baseline. What I would say is that right now, 189w feels about right. Elite group ride on a hard route. At Zwift you can find training plans that last up to 12 weeks. 9. The FTP test In order to get the most out of any of the Zwift workouts you’ll need to know your FTP score. My latest FTP figure (294) was on a Sunday group ride on a very long uphill drag, which my Garmin told me about it when I finished the ride. My last one said 229 Watts. I found Zwift and set up my own “pain cave”. Is it because at the end of August I recalibrated the smart trainer and now I'm using 100% simulation? Once your set-up is dialed, it’s time to choose a course and get pedalling. My FTP came back at 278w. Zwift also says that the game can be better than outdoor riding, where “weather, traffic, time constraints and distance from other cyclists can take the fun out of it.” So that’s my question. If you’re new to Zwift, it’s worth doing an FTP test to get an accurate baseline figure for Zwift to base your workouts around. This number is based on your recent riding history, and represents an estimate of moving time. Week four includes both a 10-minute power test, followed by an FTP test a few days later to test your progress. Keeping comfortable on the bike. This would provide a perfect scenario for establishing and testing ones FTP. I couldn’t believe how immersed I became in the virtual world - the encouragement I got from other riders along the way was a huge motivator. Zwift - FTP Test (20' test average: 298W, HR~172; new FTP=288) See other rides. I’m trying to see if I can squeeze that route … All good, I've got it setup and today I did an FTP test within Zwift. Best 10 Zwift Route For Ftp Test tested by reviewers. In an FTP test, you attempt to sustain the highest workload you can for a specific duration of time. The calculator will help you create a workout file to use in Zwift and help you calculate the test result. So, a few days later Rathwell completed the ZADA power verification test on Zwift, which consisted of one-, five-, and 20-minute FTP tests. Estimated Time shows a prediction of how long it would take you to ride a given route. Nov 15-17 – Stage 3: Gravel Course: Road to Ruins – A Gravel Rider’s Wonderland We researched and found the easiest for beginners. An estimate of your FTP is calculated from your power output, and from this result your workouts are tailored to your personal fitness. The MAP and FTP calculator is a new tool to help you in MAP testing. Thanks Zwift Watopia Cycling Routes with Route Maps and Descriptions Zwift’s Watopia world has a number of routes you can choose from. Here are some great bum-saving indoor cycling and Zwift tips and knowhow. FTP test – 1:13 This route was created for the first-ever Virtual Tour de France and is perfect for fast TT efforts through the upper portion of Zwift’s France map. Available in Zwift View workout More workouts like this FTP test. The zwift cat is determined on the weight and FTP that you supply me so may not match your ZP cat as that takes historical data into account. Without drafting enabled, this stage allows you to set your own pace and ride against the clock. You choose your route by clicking the Routes button at the Drop In screen, or you can manually pick your route by choosing a direction when an intersection comes up. 12. Men-only – remember why it feels numb I think I’ll play music during my next TTE/FTP test to eek a few more minutes out of my test! This series there is an optional 4th race event. If you haven’t entered an FTP before on Zwift, the system will automatically calculate an expected FTP based on 2.5x your weight. You just have to choose your goal (lose weight, prepare for a race or a bike-packing trip, improve your FTP, etc …) and the days a week you have available to train and Zwift prepares a plan for you with various activities from which you can choose each week. I plan on choosing one of the workouts like the 12 week FTP builder. A quick way to get this sorted is by performing a FTP or ramp test. I rode the longer zwift FTP test this morning on a cycle-ops hammer with power. But it wasn’t until now that the course itself was actually available.