Great! I haven’t done a test yet as I am rehabbing an injury, but from riding around it’s told me 3 times it’s detected an FTP increase and I’d just like to see what the heck it is! Appreciate the thoughts and advise. I generally ride 45-60 minutes 4-5 times a week. I will install it this weekend. This is a plan which will give almost everybody who follows it an FTP boost. Available in Zwift View workout More workouts like this D: Under 2.5 w/kg FTP. Available in Zwift View workout More workouts like this If this all sounds a bit much, don’t worry - most sessions start out with comfortable sub-threshold efforts and progress through the power zones to finish with efforts above FTP. max and lactate threshold. A road tire or trainer tire? Everyone is different t but that formula is misleading some. rdgs How can I connect my bike to Zwift? Ole - Norway. Have to go into the workout screen and the FTP on the bottomm right hand corner can be adjusted manually thanks View Entire Discussion (9 Comments) More posts from the Zwift community Hi Ole. Upon saving your ride, you will be notified if your FTP improved. To get there, click “Menu” while in game, then click the edit icon next to your profile info at the top-right. Push as hard as you can for as long as you can, and when you can’t push any longer, Zwift will pop your new FTP right up on the screen. Go till you blow – it’s as simple as that. Zwift can be very graphically intensive, especially when there are a lot of simultaneous riders on the screen at the same time. A more advanced setup is using a powermeter which transmits all metrics to the software. It’s not an actual ‘plan’ but more a way of training that I found works for me. Author: Jesper Bondo Medhus. I would suggest train with hr and make sure your hard days are truly hard, Powered by Discourse, best viewed with JavaScript enabled, https://www.amazon.com/Continental-Hometrainer-Folding-Tire-Black/dp/B009BBWEYO/ref=sr_1_2?ie=UTF8&qid=1546460833&sr=8-2&keywords=trainer%2Btire%2B700x35&th=1&psc=1. Threshold power, or FTP, is how Zwift sets up its race categories. I calibrate my snap every few weeks, and check my tire pressure every 4-5 rides. Crisp, smooth gameplay is an essential part of your optimal Zwift experience, especially if you are taking part in group events, and especially if those events are races.This “smoothness” is measured by frames per second (FPS), and there are two ways to find out what sort of FPS numbers your Zwift setup is delivering. Makes sure that any training plan you follow has a rest week every 4th week. You will need to be ready to commit to this full 4 weeks because each week will involve 5-6 hours of training. I did not drop it and have kept it the same with solid success. But my performance in each race shows a marked increase in power over time. Currently the most popular categorization scheme for Zwift races is as follows: A: 4.0 w/kg FTP or higher. I am not expecting huge gains in my FTP but I would like to see maybe a few watts increase every 4-6 weeks. I am 51 years old and weigh 225lbs. This is doubly true if you're using a smart trainer due to the intensity requirements of the climb. I am currently in week 5 Low Volume of XC Olympic Race. 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 you can’t go anymore. For the first week, focus is on moderate intensity intervals and introduction to the duration of the final FTP test session in 4 weeks time. Those are good programs, but results may vary. I am not competing against anyone except myself. Read here for more information on FTP. Stay up-to-date! All this is achieved with a 30min steady state effort that dips briefly into the realms of VO2. Thanks for responding. My power is consistent, with ERG mode I can hold power +/- 10 watts. This is "How to Change your FTP setting in Zwift" by David Heatley on Vimeo, the home for high quality videos and the people who love them. Even blood lactate levels (as would be measured in a lab test) are only an indirect marker. An FTP test is a 20 minute effort designed to estimate your FTP. Make sure you’re well rested, and have plenty of water on hand. (It does this by looking at your max 20-minute average power during each ride.) Can your rim handle a 700x32? Zwift has reshaped the way many see indoor training and could be a godsend over the coming months for pros and amateurs alike. But for a few reasons it didn't go to plan. I have a riding acquaintance that has raced at a high level for about 20 years (now a team GB vet). If you use a weight that is not correct, you are cheating. When I first started cycling he warned me that it would take about 4 years of good riding to get to a level good enough to consistently race well and get results. Later in the week, sprint work is introduced, so get ready to fly! His knowledge of the sport is extensive. The final week brings last preparations for the upcoming FTP test. I got more fit each year, as seen by the continued increase in the 10 minute and above range. You can change your FTP using the box on the right beside your max heart rate. ... and increase by +10% FTP on the minute until failure. After a warm-up, including a 5-minute effort, you perform a 20-minute interval at maximum effort. Well, after completing these 4 weeks of FTP specific training, Coach Kevin says you can expect to see a sizeable increase of 10-15% in FTP - That is quite a boost! 6 months is a very long time -- are you sure you want to prioritize aerobic/lt for that long? edited 2 years ago. Here’s a quick guide to Zwift’s PowerUps and when to use them (with thanks to ZwiftInsider): . With my trainer (Tacx Satori Smart) and using a trainer tire the pressure that I used (and I believe it is recommended) is 115 psi. is it possible to see the plan? You may not want to shell out for them but software like WKO4 and Xert can do this for you pretty well if you give them your data. I must not be training correctly. I am dramatically lighter now, but weight loss was never my goal. If it was me I would be changing tyre pressure daily as you’ll want to be running at 110 - 120 psi and it can easily drop 10 psi overnight. I am not a trainer but I can recomend reading the book Fast After 50 by Joe Friel or The Cyclist’s Training Bible. Weeks 1 through 3 are progressive in TSS, and week 4 acts as a regeneration week to allow for supercompensation and an increase in your FTP! I thought following a training program would get me there. Zwift has built-in workouts for a full 60-minute FTP test, a 20-minute one, or a ramp test. I don’t see any power fluctuations on my Snap like you indicated with yours. Available in Zwift View workout More workouts like this I still must be missing something. This will also increase/decrease pedalling resistance dependant on terrain and if you are slipstreaming for instance. But, if you don’t know your FTP, don’t worry -  there are several FTP test options under the Workouts in Zwift that will help you get to a baseline number. You are at that 3 year mark so your body is now adapting physiologically to being a cyclist. If I cannot hold the watts I will switch off ERG mode for 30 seconds, try to maintain watts that way for 30 seconds, then switch ERG mode back on. Available in Zwift More workouts like this. 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. The weight loss came because I had to do it…the need promoted the change, Anyway my psychology aside, I got my ftp up to 266 after about 8 months and my weight to 170. 2nd year, moved up to Fluid 2 trainer, Cannondale Hybrid bike, with clipless pedals, heartrate monitor, cadence monitor. Adjust your FTP, then click to save. I finally figured it out. Week 1: Recovery - Tuesday Z1 high cadence, Thursday Z1 high cadence, Sat road ride 50 miles with minimal efforts, Sunday Z1 with short Z2 efforts. In October my FTP test placed me at 274. I’m 57 with an FTP of 310. Now I just feel like I am stuck at this level. During my workouts as discussed sometimes I will really struggle to hold the required watts, so I think my FTP is accurate. It’s power for me is understated by around 20 watts or so compared to my power meter on Trainerroad using their virtual power and 30 - 40 watts understated using Zwift’s zpower. Be honest when inputting your weight into Zwift. If this all sounds a bit much, don’t worry - most sessions start out with comfortable sub-threshold efforts and progress through the power zones to finish with efforts above FTP. Today is test day, where you go all out for 5 minutes and record that as your power at VO2Max. We hear about riders all the time who have started riding more than ever before during the winter because of Zwift, and just that increase in volume throughout the winter will be enough to see gains when you get out on the road. Functional Threshold Power (FTP) represents the highest wattage you can expect to put out, on average, for an hour. At 51 with an FTP of 178 you could improve a lot. Week 2 & 3: Medium Intensity - Tuesday Z2 with Z3 intervals, Wednesday Z2 with longer Z3 intervals, Thursday sustained time in Z3 with short efforts Z4, Saturday road ride 50 miles pushing on selected hills, Sunday Z2 with short Z3 efforts. Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4. In my case, I was able to increase my FTP from 326 to 341 (15 watts) Careful though, this can become quite addictive. It starts with an easy warm-up and incrementally increases until failure. Last winter I made gains from 225 to 264 FTP over 12 weeks training which equates to 3.8w/kg at my weight. First, the ramp test. It would be worth you keeping a diary of how you feel and when. For a basic setup this can be a speed sensor that communicates with Zwift. I have made improvements on my outdoor riding as I can ride faster, longer, new PRs as I have trained and upgraded my equipment. There are two ways to find your FTP on Zwift: the ramp test and the standard test. Your FTP is something that happens physiologically in your body that can’t be directly observed. I still must be missing something. You can plan on 4-8 … C:: 2.5 w/kg to 3.2 w/kg FTP. The new bike has 50/34 Chainrings and 11-34 cassette. As a reference I’m 38 have been riding for almost 7 years although I came from a sports background. There are three FTP tests to choose from: 1 hour, 45 min or 20min. I will also back off the roller and re-tighten two full revolutions after the roller just touches the tire. Based on my FTP progression (or minimal bumps), there wasn’t much to expect. Then a spindown at least every couple of days even at the end of a ride. I want to emulate this inside without having to buy another cassette. My old trainer is a Fluid 2. 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 most accurate setup though, is to use a smart trainer. Welcome, and thank you for your interest in the Build Me Up Flexible Training Plan! Let’s continue…. Rather than switch to a mid-volume program, I am also doing Tour de Zwift for … Zwift island is one of the perfect places for longer intervals and Functional Threshold Power testing. Zones refer to power, I use a Stages both on the road and indoor. You should therefore focus on power. This will help your body take on the previous training load and repair any ailments you have picked up. If so you can get a Continental trainer tire in that size: https://www.amazon.com/Continental-Hometrainer-Folding-Tire-Black/dp/B009BBWEYO/ref=sr_1_2?ie=UTF8&qid=1546460833&sr=8-2&keywords=trainer%2Btire%2B700x35&th=1&psc=1. Get more data points, see if one or the other of your first tests was a fluke. B: 3.2 w/kg to 4.0 w/kg FTP. I can’t to do active off-season plan since I’ll only have a left side power reading, and it has single leg drills so when it gets to my right leg it won’t be getting any power. Again, more data points! I don’t think I lost that much fitness over the summer as I rode 5-6 days a week with increased mileage and some PR’s. I ride in ERG mode on my workouts unless I cannot hold the required watts. so when I got to Zwift two months ago, I started with races. I feel my FTP is pretty accurate because my last FTP test I gave it all I could, I “emptied the tank” and felt like I gave it my all. The level of detail is set by the game engine based on your system’s graphics capabilities and can not be overridden. Looking to increase your FTP. 11 Zwift Structured Workouts to Improve your FTP This Winter It’s indoor season! I’m 5’10. For the second week, it’s about increasing the length of the moderate intensity intervals and introducing Maximal Aerobic Power work after first building a little fatigue. I know it’s an older thread but it is a good discussion. I predict this time next year you will have made good gains and be rolling along nicely. Also nice work on that ftp, you have must have been working hard with dedication. I did TrainerRoad last year (Oct '17-Apr’18) I saw an FTP increase from 192 to 201… but… my training was on a dumb trainer (CyclOps Fluid 2). I work to six week rotations. Don’t know if I can race in real life yet. I did see a slight increase in my w/kg, so maybe my Snap was a little out of accuracy. FTP test in feb 2018 following the 8 week CVR training plan and racing in the CVR world cup league on zwift! I run Giant’s FlatGuard Sport Tire (700x35c) with 3/4 of the tread worn off so it is almost a slick. I state again that this is in no way scientific but it works for me and has enabled me to hold an FTP of 3.8w/kg over the last two winters. Background: I have two bikes an old one which lives on the trainer and my new one used outside. Upon finishing, Zwift automatically updates the FTP in your profile. Each week of this plan provides daily sessions that target a specific component of building FTP, such as endurance, V02 max and lactate threshold. I remain at 178 ftp. 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. The aim here is to maintain, or even increase power during the effort. I also ensure I have a easy ride at the start of week 3 and week 5 just to let the body relax a little. If you want to get fitter then I would recommend Trainerroad’s training plans over what Zwift offers. Sorry, this content is not available in your chosen language, This plan is for Zwifters who know their FTP already. Ride On! A little about me. I am currently in week 5 Low Volume of XC Olympic Race. I understand there is a lot to this topic, I am looking for any sort of guidance or experience from my fellow Zwifters on how to improve. On the flip side, there is nothing wrong with doing an FTP test and using it to heighten your fitness through targeted training. For example, the SST (Long) workout is a two hour workout with plenty of time spent close to FTP and thus delivers a whopping 163 stress points to the brave rider. I will definitely keep working at it and try to train smart. Sometimes when I have ridden 9-10 days in a row but some of those rides are short (30 minutes) easy recovery rides. Stress points are extremely useful to bear in mind when choosing a Zwift workout, as a higher number will indicate a more strenuous workout. Take note of your HR during the intervals. I’ve also had a Snap before exchanging it and then ultimately getting a refund as the power was all over the place. I did not drop it and have kept it the same with solid success. A little about me. I usually FTP test every 6 weeks, but I do not rest every 4th week. I thought following a training program would get me there. By completing longer steady state intervals that touch on Maximal Aerobic Power, endurance and FTP will increase. I took your advise and purchased the Continental trainer tire. What tire are you using? Here’s a quick video Chris Pritchard made summarizing his experience doing the 20-minute FTP test on Zwift for the first time: Automatic FTP Measurement Along with the structured FTP test workouts, Zwift will automatically detect your FTP from your everyday Zwift riding, and prompt you when it detects an increased FTP as you finish your ride. Week 6: High Intensity - Tuesday Z3 and long Z4 intervals, Wednesday Z3 long Z4 intervals and short Z5&Z6 intervals, Thursday sustained Z4 plus Z5&Z6 ‘attacks’, Saturday road ride work hard, Sunday sustained Z4 with longer Z5 efforts. You should retest your FTP every 4-12 weeks to be sure it is accurate. Should I increase my amount of time on the bike (longer rides, more days)? Different training systems use slightly different zones but those found on Zwift … To All, I have completed the 6 week FTP Build and an now in week 4 of Build Me Up plan. Appreciate the support and guidance. Since the introduction of the mountain climb, Zwift has a perfect place to do longer intervals. Why does this matter? Building FTP endurance is a great way to increase your fitness and hang with any group ride or race. By incorporating sprint efforts into a steady state effort, you recruit additional muscle fibers and extend their ability to work aerobically. Advertisement to support the website. 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