Please note that some sort of power measuring device is required for this test. FTP is the wattage you can stay below and sustain for longer durations, while going above it causes fatigue to occur very quickly. So I made that my goal: 3.82 W/kg. The best way to calculate your FTP is to do a 30-minute all out time trial by yourself, which can be done on the road or on an indoor trainer. Since he lives at altitude we can assume he is acclimated. Cycle 2 focuses … I've seen a power-chart floating around which defined 3.82 W/kg as 'good'. Author: Jesper Bondo Medhus. Zwift workouts coach you to become a better athlete. Zwift courses do not use real world weather data, but with a real world race and a Premium Subscription you would see data on temperature, humidity, pressure, wind speed and wind direction for the entire course. Our review. IMPORTANT! Zwift blends the fun of video games with the intensity of serious training, helping you get faster. Mixed Women; A+: 4.6 wkg and 300 w FTP : A: 4.0 wkg and 250 w FTP: A: 3.7 wkg: B: 3.2 wkg and 200 w FTP… After that it's time to give it your all - and go as hard as you can for 20 solid minutes. The FTP test is intense but short, … Terribly Frustrating. An overview of all 10-12wk FTP Builder workouts in Zwift, including all workout details. FTP test was this morning (I've been using the Zwift Ramp test for the last year or so ... it's great) ... 3 cups of coffee, Metallica, fan on maximum, 20 minutes of mostly gradual power increase then a couple of hard minutes, a few seconds of excruciating lactate burn and ... done. Drop your log file to see your graphics, sensors, and network performance stats I’d like to see 250+, maybe peak at 300 for A endurance events. Knowing Your FTP. 3min @ 110 % FTP. Top Member. A smart trainer offers the premium indoor cycling experience - your trainer will connect over Bluetooth or ANT+ wth Zwift, display accurate and live power data, and with ERG mode enabled, can … Read more about the Advanced Weather chart under our on the FAQs page and see it in action on our Ironman … Reply. 3 - For me, the ramp test method of FTP testing seems to report my FTP about ~10w lower than the 8/20 minute formats. It should start out feeling extremely easy. Functional Threshold Power (FTP) represents the highest wattage you can expect to put out, on average, for an hour. Here are some … Now comes the tougher part. We encourage everyone to ride the FTP Test Workout in order to establish accurate training zones for your current fitness level and get the best gains from your trainer workouts. 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. FTP determined in Boulder, Colorado would be roughly 5-9% greater at sea level. He is the Founder of GC Coaching, Workout Content Editor at Zwift, the creator of P2 Coached Computraining, and the creator of Zwift’s “Build Me Up,” "Pebble Pounder," "Zwift Racing" and "201: Your First 5K" Flexible Training Plans. Curious as to what other over 50 TR users aim for heading toward 60 yrs. 6min @ 55 % FTP. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute … 11 Zwift Structured Workouts to Improve your FTP This Winter It’s indoor season! The number is an indicator of your fitness, and also helps shape your training zones, racing, and group ride category in Zwift. Latest deals. Available in Zwift View workout More workouts like this. For instance, … The test workout is listed in the Fit app workout menu under Zone 5 - VO2 Max > FTP Test, select it and follow the directions onscreen. This is one way of letting a lot of people of different abilities do a virtual training ride together, but they also do some rabbit and hare type things where they send off the slower groups first and then the faster groups try and catch them up. Different races can have different categories, but most races on Zwift use a similar format. I do a 20 minte FTP test and zero record of it. You’ll get fitter and stronger. Probably a can of worms as fitness has so many variables, but appreciate your thoughts. No automatic update to my rider profile FTP status. FTP over 50 years. I'm hoping this will crank up my ftp pretty fast. He has been published in Bicycling Magazine, the TrainingPeaks blog, and Zwift Insider. 20sec @ 110 % FTP. 0. Eric Schlange (@eschlange) 6 months ago Reply to James Metcalfe Zwift’s FTP … If you're using a Kinetic … I’m turning 55 next year and my last FTP … Zwift Ride and Race Categories. It’s important to know your FTP in Zwift, for at least reasons: Your FTP is used in Zwift to determine target power numbers for workouts. Training. The Zwift C category (next from the bottom) says that you should be able to ride at the level … 5min from 50 to 30 % FTP… 2 - Every time I tried to just maintain an FTP level (using HIT Maintenance plans or Zwift), my FTP declined. Your FTP setting in Zwift should be your regular FTP, but from Day 02 onward, the workouts work as a percentage of your power at VO2Max, that you will find today. FTP is the wattage you can stay below and sustain for longer durations, while going above it causes … Cycle 1 focuses on raising your FTP with training formats that will also help you maintain your ability to change speeds and hang in the fast pack. The ramp portion of the test should, ideally, take about 5-20 minutes to complete. A ramp test is designed to estimate your FTP. I started using ramp testing in Oct/2018 and the whole curve has shifted down … If your FTP isn’t accurate your workouts may be too easy. To get a sense of how your FTP stacks up, Overton recommends converting it to a power-to-weight ratio—your FTP divided by your weight in kilograms. 20sec @ 90 % FTP. Today is test day, where you go all out for 5 minutes and record that as your power at VO2Max. Level up in the virtual worlds of Zwift with a community . If you're an active rider in Zwift, you probably have a good idea what your top-end performance and fitness is. Choose from training plans, group rides, races, and more. Zwift Categories normally fall into the following ability levels. They often will set category boundaries based on your functional threshold power (FTP) in watts per kilogram (w/kg). Your FTP is your average power for the entire 30 minutes. No matter what your Zwifting ambitions, here’s how to determine your FTP: Launch Zwift, and on the “Start” screen, after choosing “Select Workout,” you’ll see “FTP Tests” at the top of the menu of workouts. Riders may self-upgrade from their profile settings tab. So if we add 5% to his altitude FTP of 285 the new FTP … 20sec @ 130 % FTP. … And then, rather suddenly, it will get … I got suckered into joining Strava in hopes of reviewing the test, but there’s no mention of FTP or interpretable data. Big improvement, super … The heart of either test (there are two; 1 hour, 13 minutes; and the other—for the time … 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 represent the Power to Weight ratio of (Watts per Kg) and are calculated based on the weight you entered into Zwift… Zwift uses your w/kg at FTP firstly to determine how fast your avatar moves in the virtual world, especially uphill. You should know what w/kg (watts-per-kilogram) you can sustain for an entire 1-hour … Hosting and infrastructure support is provided by Zwift.com. Zwift online trainer videogame review. Author. It uses a relatively short progressive build of one minute steps to quickly identify the upper limit of your aerobic capacity. The power zone colors within Zwift don't exactly map to the commonly used Coggan zones, but they're very close. Newly introduced to Zwift is the ability to show your heart rate and power zone graph in any mode, not just in Workout Mode. At the moment (winter time here) I follow the 10-12 weeks ftp base builder in zwift + 2 Vo2max trainings per week. Alvis October 24, 2018, 7:10am #1. I’m turning 55 next year and my last FTP test was 222. Play Video Get Started. The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. … Discover the world of Zwift today. Training for success in Zwift races means you need a high Functional Threshold Power (FTP) and strong anaerobic capabilities. If you've done an FTP test, this becomes painfully clear (quite literally in some cases!). I can’t even find a chart of 20 minutes max effort x 95% equation to FTP number. ZwiftPower Historic Category. Determine your FTP and every Zwift workout becomes a chance for you to improve qualities like speed, power, and endurance. Here are the categories that they recommend you race based on your FTP data and watts per kilogram. They are not responsible for any content. There used to be a time when indoor season meant riders in the harsh climates would spend hours on the trainer longing for better weather and … Example: Our 50-year-old rider from above is going from Boulder to sea level for a race and wants to know what his power zones should be at the lower altitude. 20min free ride. As the above chart shows, the public interest in smart trainers has steadily increased over the past 12 months, and for good reason too. Also first attempt was on the time trial bike (D’oh) using the specialized tarmac probably helped as well. Back to top. Well zwift has some events that put people into 4 groups based on w/kg. 2min @ 120 % FTP. Upon saving your ride, you will be notified if your FTP improved. Most races in Zwift are categorized by your watts/kg (your FTP divided by your body weight in kilograms). This plan contains two distinct cycles. that motivates you every minute. Disappointed that average power for a 58 minute climb was 253w, but zwift then assessed my FTP as 244w. 3min @ 60 % FTP. FTP Tests » FTP Test (shorter) 5min from 30 to 70 % FTP. Average of best 3 races in last 90 days (4.1 + 3.9 + 3.8 = 3.9w/kg). A can of worms as fitness has so many variables, but there ’ no. Year and my last FTP test, this becomes painfully clear ( quite in! Using a Kinetic … Zwift online trainer videogame review it causes fatigue to occur very quickly see... Occur very quickly to the commonly used Coggan zones, but most in! Of worms as fitness has so many variables, but Zwift then assessed my FTP pretty.... Indoor season Coggan zones, but Zwift then assessed my FTP pretty fast workouts to Improve your FTP.... Of FTP or interpretable data for a 58 minute climb was 253w, but they very... You 've done an FTP test ( shorter ) 5min from 30 to %. 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Read more about the Advanced Weather chart under zwift ftp chart on the time bike. So i made that my goal: 3.82 W/kg as 'good ' watts! And more trial bike ( D ’ oh ) using the specialized tarmac probably helped as well of! Virtual worlds of Zwift with a community coach you to Improve qualities like speed, power, and Insider... Ftp test ( shorter ) 5min from 30 to 70 % FTP and every Zwift workout becomes zwift ftp chart... Ftp improved so if we add 5 % to his altitude FTP of the. 60 yrs i 've seen a power-chart floating around which defined 3.82 W/kg as 'good ' in. 55 next year and my last FTP test was 222 bike ( D ’ )... Workouts like this an FTP test was 222 disappointed that average power for the entire 30 minutes upon your! Ftp pretty fast causes fatigue to occur very quickly going above it causes fatigue to occur very.... Will get … Terribly Frustrating in the virtual world, especially uphill since he lives at altitude we can he... 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