How Much FTP Increase Can You Expect in a Year?
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- Опубликовано: 5 июл 2019
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2017- 132kg- about 220W
Half 2018 - 76 kg - about 180W
Half 2019 - 84 kg - 262W
Now 86 kg - 302W
Bike is easisiest tool to weightlose . That was long jurney but worth it . Keep cycling guys !
Age 29/186 CM
Great job! Hope you're keeping it up
Thanks for this
Experienced this the same. 107 kg at 188cm en 3 months later: 3 times a week 1,5 hr trainerroad and 💥 83 kg by 9,3 percent bodyfat. Unbeleavable
I went from an ftp of 150w at 72 kg, 5 months later I am 200w ftp at the same weight.
Killer!
thats almost the same as ive gone through - 170w to 220w in 6 months @ always 70kg
I got from 150 to 230 in 6 months and I'm 62 kg since I started
I'm starting completely untrained at 140, also 70kg
@@philipb.1950 That's so amazing! Did you also have a special diet or only follow the training plan?
January 2019 - FTP 210w at 65 kg.
January 2020 - FTP 250w at 63 kg.
October 2019 Ftp 256W, 112 kg
May 2020 Ftp 345W, 106 kg
Age: 43, 188cm
thats awesome - i went from 170W to 220W in 6 months - 70kg, 175cm, age: 36
Everyone can train up to 4.2w/kg in a year.
I train 02/2019 105 kg 192w to
11/2019 67kg 276w in under 9 months.
Now really hard to go up.
@@yarhtut3806 @ what age? 4.2w/kg is really really good
@@yarhtut3806 How many hours per week did you train in that time?
Stefan I am 37
Interesting podcast. Here’s my progression since 2016. Every ride is in Golden Cheetah:
October 2016, from the couch.
110kg, 148 FTP, estimated VO2Max in GC 29...
April 2020, riding 5 000km + per year
98 kg, 330 FTP, estimated VO2Max from GC 50.
I’m more of a steady state rider, don’t do well with surges but my 10, 20 and 30 min power all above 330 watts.
Losing a few kg, will help me alot :)
March 2020: 280W, 77kg as a triathlete,
October 2020: 385W, 74kg after quitting triathlon and going all in on the bike.
No joke, I still can´t believe it...
How many hours were you riding? Crazy gains!
@@ProfessorSteez Only 6-14 hours/week, but each session had a specific purpose/focus.
Wow!!
Holy shit, that's an ftp of more than 5w/kg. You're practically in pro racing territory.
Let's see the one hour power curve at 385!
Everyone in the comments has an FTP of over 300 apparently.
They are all desperate to make up numbers to impress people they don't know on the internet. Its very sad.
02.2017 FTP 270W 77kg
02.2021 FTP 422W 72kg
24yr 188cm 🤯
I dont remember seeing your name at any grand tour????
Throwing shade at a 59 VO2max just made my heart sink...
lol
I'm always very happy to get a number above 50 on my garmin, 59 is not a low VO2max imo
@@stijndesmet4811 Got 69 yesterday on my garmin but dont know how true that is. Got a FTP of approx 300W with 66-67kg, so Im for sure not slow but also not "superior".
@@raphaeltiziani7476 If you just got your garmin, give it some time to settle. I started with 56 for running and it came down over the next to months to 47-48. It also depends on the type of training (long and slow -> low VO2max, hard and short -> high VO2max) but garmin takes the training regimen sort of into account
@@stijndesmet4811 nah I use it since dezember 2019 basically 6 days a week and the VO2 max went up as well as my fitness.. doing around 15 hrs a week with a structured programm
December 2019 : 260w FTP, 80kg
December 2020: 310w FTP, 75kg
Age :30, 180cm
I am binge watching old & new episodes: thanks a ton for all the info!
Also, @ 0:45, I think that's the first I see you facing the camera, Nate. I have exclusively seen your profile for so long that I barely recognized you. :-D
Feb 2020 - 225w at 86kg, Feb 2021 - 298w at 78kg
Amazing, but don’t be dissapointed of next year it won’t be the same
Follow up Feb 2022 - 335w at 77kg
@@kaidipan7269 great work man! That is a 37W year gain amazing 👏
After 4 weeks training at the gym, my FTP was 194w, @ 108kg. Today I just did another FTP 4 weeks later basically and it was 203w... pleased after 2 months fitness training. I think 2 months ago this would have been very useful to see full progress from day1
Cycled around 6 months last year on/off. Test 1st = Jan 2020 - 185w @77kg Last test = 1st May 2020 - 255w @70kg
I started riding 2 years ago. About 1 year ago, my FTP was around 250w at 78kg, now I am at 300w and 61kg. I just started using Trainerroad, so I am excited to see what kind of improvements are possible with structured training!
Awesome work!! Keep it up :)
300W for 61kg is pro level numbers... Go get a team dude
Doubt it 61 kg, lol, are you anoressic
@@jsclimber91 marcel kittel went pro, but has retired already 🤪
I went from 205w to 235 on a period off 6 mounts and haven taken a test I 1/2 mount so hope on 240/250w next time..I am at 61kg and 36 year old and hope to quit smoking so I can see how far cycling can bring me💪🏆
I increased my peak ftp by 16W by doing intense short 1hr races over the Winter, instead of slowing right down and losing most of my gains which I did before. And then starting all over again in the Spring. Was frustrating training all Summer and then never being able to break that ftp plateau I'd been stuck at for years.
Wow this is really interesting, massive gains! Just competed my first FTP test after 7 months of cycling, but from a running background, 228w @ 66kg... curious to see where my ceiling is!
I started riding in 2018 for fun, after started training since March 2019, in september my FTP 284 and weight 65-66kg 23yo
Just did my first FTP at 55 years old and riding (not training) for 7 months. I managed a 210. At 6'2" and 192 lbs those numbers mean I'm slow and climbing is painful on a good day. I'm going to train for the next year and see if I can get a reasonable improvement. Getting old sucks!
It sucks, but beats the alternative...
Keep pushing!
Just finished Sweet Spot Base 1 mid volume. 6 weeks into the plan i have increased my FTP from 276 to 293. Very pleased with the early results. Just need to shed a kilo or two now!
Awesome work!! Keep it up :)
I started with cycling april 2017, first 20min test was March 2018 - 303w @77kg, my best 20min power this year was 337w @74kg, This year i did my first proper road racing season about 25 races and that was Huuge kick in my fitness, I have big goal for 2020 and that is nothing smaller than #5w/kg for 20min that would be amazing
Just did my first ever 20min FTP test. I'm an experienced mountainbiker, 33yo, 74kg, 336 watts for 20 mins so 319 watt FTP. Starting my off season training for a 100km mtb marathon in October.
I am sure my lack of progress is mostly related to age and the fact I deal with some chronic fatigue. I recently turned 59 and started riding at 58. However, I've done all sorts of activities to improve my FTP. Yet, in a year, my FTP went up only 7 watts, from 157 to 164. Considering the percent error in my power meter, I basically didn't improve. I'm trying to improve my power so I can stay with local group rides. Sure, many are are no-drop rides. However, it's embarrassing that I am the one they are always waiting on to catch up, and I always get that look from others. So, I usually ride by myself because I'm already riding by myself in groups.
My first real FTP test was exactly a year ago after few months of training and 3 races(XC). I got 212W(@69kg). 3 days ago I did the same test and got 308W @70kg. Since 2018 I had my whole year planned out and structured + I raced much more this season. Also, I raced XC almost every weekend when I was 11-16 years old and then had a 13 year break, so it was a little less of a learning curve for me when it comes to training (30 yo right now). Therfore 100W in a year is achievable, and I am guessing that someone more talented with prior racing history and knowledge how to train is able to have much more than 100W if he'd start from the couch. I'd say 130-150 W is doable in extreme cases.
Wow 308 is SOLID!
This is good example of good genetics. Well done.
No... the correct answer is "we don't know" and "it could be anything"! Just kidding, thanks so much for sharing that!
I did mtb xc until i was 14 and was a county champion (England), then didn't ride a bike again until i was about 31 years old. After 6 months of training i was at 245 FTP at 195lbs (6ft 3 and lean), i took another 6 months off and then returned again my first test back was 233, 6 months later it was 285, 6 months later again it is 320.
Just started cycling again last month after 5 month of nothing. After 1 month of training i went from 169 watt ftp to 189 watt. i am currently 85 kilos. I quit smoking 6 days ago. my goal is 275 watt and 75 kilos by august this year.i am 51 y.o.
Awesome work so far!! Keep pushing towards those goals :)
Update!
Took ftp today. 32 watts gained in 37 days.
January 2020 - 220 FTP at 205lbs
November 2020 - 305 FTP at 180lbs
First year of riding more than once per week, really curious what Year 2 will bring.
whats your traininng plann do reach that FTP?
Nate's ftp history give me lots of motivation. I started TR Feb'20 with ftp of 182 @ 83kg on triathlon MV plan. When all events got cancelled because of covid i change plans to SSBMV in April and did another ftp. I got a ftp bump to 221 @ 80kg. Almost 40w increase in just 3 months. I believe Chab now when he said achieving 3w/kg with TR plan is totally possible. Great work TR team.
Jan 1st 2021 at 87kg FTP 161
June 27 3021 at 84kg FTP 203
I generally ride twice a week all on trainer road app work outs. Thanks trainer road can wait to see where I am at in December.
August '20: 81kg @204W
August '21: 74kg @ 283W
This is without any proper structured training. A few adhoc TR workouts here and there but mainly casual rides. Looking forward to results from a proper structured plan!
We sharing progress numbers? Alright.
May 2019, FTP 160-170ish estimated @ 93kg / 1.7-1.8w/kg
Now October 2020, FTP 280 @ 67kg 4.2w/kg
Expecting 300 watts later this year and over 5w/kg in 2021
This was a great vid to listen to! This is where I'm at, fun to see the changes, even in a short period.
May 2024: 267W @ 85kg
Haven't been riding as much as I would like but I've been running a lot more this year--triathlon is my main focus these days. Basically no riding and only running and swimming from January-April, then 150-300km/week. May-July has been 2 road races per week (one crit, one changes), then 1-2 longer rides per week.
July 2024: FTP (via Garmin) is 289W @ 84kg. All my power figures are higher this year too!
I'm telling myself I won't get a tri bike until I hit 300W @ 80kg--it's getting close!
This is why you do your first ramp test hung over and with the flu! In six months you can triple your FTP!
2015 after couple of years training and meet powere meter for the first time - 350 FTP
2019 after couple of years progressing (higher and higher in local races) - 350 FTP
FTP is only part of the "story"
Maybe you’re just not training hard enough
350 is insane for casual
@@appa609 not really for bigger rider ~80kg
early 2019 - ftp 150
march 2020 - ftp 204
56 kg
14 years old
172 cm
Those are some huge gains! Awesome work :)
February on zwift just brought a bike, 160w 59kg
May
186w 59kg
Just watched again, thanks for the inspiration to improve with no races going on!!
That's what we're here for! Thanks for watching :)
been road cycling for a year and a half. had been cycling weekly for 2 months when i did my first FTP test and got 236W at 62.5kg (aged 16, almost 17, at time of test and was getting back into running after being a competitive track runner aged 14 so my fitness was there, VO2 of 48ish.) will update next FTP test if i remember
am now 17 btw
Best power so far for me is 351 watts for 20 min and 333 watts for 1 hour. 80 kg weight.
like all ppl i ride with, we ended up at around 320-350w ftp for an true 1 hr uphill effort... i know this is still a 10% range, however no one is able to escape this range in a positive way.... wo dont know why but its like a unbreakable wall
Sounds about right for most people. I was there 5 years ago and stopped training. Came back and started at 250ish and 2 months later quickly up to 285ish...I can see myself getting back to 330ish quickly and stalling out like I did 5 years ago and then working on shorter range of the curve more. If you can get it a lot higher you have talent on your side.
@@jasonatwater1386 11 months later, we are still around 340w ish.... and are having a very hard 13 weeks training block behind us.... really dunno how to get any better.
@@velo1337 Being at your 'peak' FTP doesn't mean the same as being at your peak fitness! You might be making constant improvements to shorter, more intense efforts (being able to hold more watts for longer than you did back then). Just because FTP isn't improving doesn't mean you're not improving!
in 9 month i went from 204 to 267 (68-71kg) using trainerdoad only for 4 month. No fitness background at all. hope to achive 300 in a year ^_^
I cannot understand how my FTP is so low. It's making me wonder if I have a metabolic disorder or disease. I am 47 athletic! woman, and have worked out very hard (non-bike) since college (weightlifting and HITT for past 4 years). Grew up very athletic (Tennis, basketball, soccer). I had my first FTP test on an ICG bike and came out at 76 FTP a year ago. I have been using ZWIFT and increased to 100 FTP in 5 months. When I bike real-world, I am usually middle of the pack with older road riders... Should I think that the bike is in error or something is wrong with me?
Just started structured training this week and my FTP was 251, 60 kg. Looking forwards to seeing progress!
Trainer Road, can you help me.... Im a 53 year old dude, who races (poorly) cat 5. I have 2 knee replacements, spinal stenosis, and an auto-immune condition. I cannot make more than 250W normalized power.. I know my limitations. My question is, is it hopeless to even race? I will never place, or even finish upper half of the field. After every ride, Im in excruciating pain at my knee replacements and back. I have a bike fit, etc.
I used to do uphill TT~ish rides without anything but a speed sensor in the past. After invested in HRM recently, training for a couple of months, and retry the TT with HRM, I just realized my Vo2Max absolutely average, but my anaerobic capacity is strong....
December 2019: 201 FTP 70 kg
April 2020: 271 FTP 70 kg
Age: 32
Crushing it!! Amazing work :)
It should all depend on the starting points i.e. initial VO2 max and initial AT. A huge gap between those and/or a low starting level should indicate a huge potential in improvement.
A top rider will obviously only be able to marginally improve but it seems like focused training for lowering or increasing Vlamax actually could change things significantly. Eg Andre Greipl that increased his FTP by more than 5% in a single year.
First ever FTP test this past August 10th after 2 months of training. 290 watts for 20min = 275 watts FTP. Did another one on November 23rd 315 watts for 20 mins = 300 watts FTP. Did another one on December 22nd 331 watts for 20 mins = 315 watts FTP (all tests at 72kgs). Was on the street playing chase with other kids for hours before and during school, played handball for 10+ years in school, did 4-5 years of serious natural bodybuilding/fitness before starting running and cycling.
So, with 6 months of training; went up from 3.82 watts per kilo to 4.375 watts per kilo.
Impressive !
@@jul9830 Hey! Thanks! About to hit 5ws/kg this season, so the grind continues
@@EgeOnatDoguslu woaw 5w/kg is my dream ! My weight is 68kg and I did 285watts in 20min, but I was not suffering (around 165bpm out of 197 wich is my max). So I guess I'm getting closer ! Workout pays off !
Last year i was at 245w of ftp at 76kg and i've done a ftp effort and i am at 367w with 69kg right now
Started cycling in July 2019, did some cycling as kid but never much. Always have been in sports of different kinds tho.
October 2019 - First FTP-test: 276w
August 2020 - FTP: 375w
Have been weighing about the same, around 83-84 kilos. 19 years old. Mom was/is elite in swimming, so there probably is some aerobic talent to be found hopefully haha.
I'm 60 years old and got fed up with being unfit so I bought myself a wattbike. I did my first ftp test 6 weeks ago and it was 127 just did another one last week and got 164 do any of you know what a reasonable ftp is for a 60 year old..I need a target to aim for
Power to weight ratio is what you have to aim for in my opinion. I belive that 3,5 watts pr kg should be possible. but unfortunally not without a lot of pain. Good luck with your training:)
@@MrBernt1968 thank you ten years ago I could hold 200 watts on a concept 2 rowing machine for 90 minutes at 74kg I think you can push higher watts on a bike so it's worth a go
Offcourse the thighs are much larger muscles 🙂
3.5 watt/kg then you will be a very fit 60 year old👍🚴♂️
My own personal aim this year is 275 watt and 75 kilos that comes out at 3.6 watt/kg
I am 51
Good luck I hope it works for you I have a lot of work ahead of me but the pain you go through on a rowing machine is worse than on the bike and I enjoyed that so let's see what happens 😉
@@denisjudd4350 we love pain 😆
Did my first ftp test after 8 months of around 4h training a week. 282w at 93kg. That watts per kilo is the sad reality
Not at all! FTP and watts per kilo alone dont speak to your comprehensive fitness, strength in repeatability or zones, etc. Its just a training tool and benchmark, not a definition of your worth as a cyclist. :)
March 25th 2020 (Lockdown start). 80kgs, 279W FTP.
June 2nd 2020. 80kgs, 331W FTP.
I did a pre-season Kingcycle test back in 1994 and I had the same 330W watts (I suppose a few more watts at peak season) but was 72kgs back then
After 3 years of going to the gym 4-5 times per week and lifting weights, I stopped lifting and picked up cycling (first ride was Thanksgiving 2018). My FTP was ~190 watts at 85kg. I checked again 2 weeks ago and measured 308 watts at 78 kg. 2.24 w/kg vs 3.95 w/kg in about 7 months. Interval training has been HUGE for increasing my FTP.
Awesome work!
damn dude what intervals are you doing???
@@MultiBallchinian I mix it up quite a bit. Anywhere from 30 sec to 5 min intervals. 30 sec intervals are usually 800w. 1 min @ 500w. 2 min @ 400w. Intervals 2-3 times per week. 4-12 intervals each time depending on how I'm feeling and the intensity. Just check my FTP again last week and I'm up to 323w at 78 kg.
Barry Feldman I’ve down 17 lbs. I’m way less muscular in my upper body and way less cut. I haven’t done any upper body lifts in 11 months. I just started incorporating squats and deadlifts back into my routine. The intervals seem to improve every aspect of my cycling, honestly.
Barry Feldman I exercise bc I love it. Body building was my outlet for a few years. I looked damn good. Lol. It’s kinda depressing looking at my cycling body (I still have an athletic build). But I’m just happy I can still exercise. Neck pain sidelined the whole weight lifting thing...
My progression so far
February 2024- 210w ftp (70kg)
April 2024 -276w (68.5kg)
Notes . I was at 4w/kg before in my life so muscle memory definetly kicked in however its the first time since i had power data available at all times and for me it's a game changer
I've never done a proper test and just started in September with any regular exercise due to getting a new bike (until then I only did roughly 1 to 2 rides per month in summer) - I've based my workouts of my estimated FTP (Heartrate and an Ergometer) of around 240W at currently 113 kg (down from 125 kg since september but still roughly 20 kg to go) - so most of my w/kg gains will come from losing weight ;)
Currently doing 3-4 training sessions per week, mostly around sweetspot training - let's see what this does for the raw FTP values itself in a few months (however it's not my main goal anyways)
Sounds like you're well on your way towards meeting your goals, keep it up!
The birth of Successful Athletes podcast, Pete's conversation at an aid station. Who would have guessed 😉😅
Crazy how long AI FTP detection has been in the works. 2 years ago they joked about it here.
I've been "stuck" at 3,6-3,8 watts/kg for years and my VO2-max is 59. I have around 350-400 hours of training pr. year and still got no clue how to improve it. Tried a bunch of different stuff - ... oh well, next season
That’s awesome numbers 💪🏽
I have a power meter and a smart trainer, but I did a season of training on the turbo only this year with the covid confinement. I went from 285 to 305, on a somewhat unstructured program. I began this week with trainerroad, and I am excited to see what the improvement will be. I took the ramp test and I am at 306, I will report back in a couple of months.
@@KaiHulme-cm5co due to the uncertainty and strange year, I didn't get a normal training season. When I started on trainerroad, I was back down to 290 FTP, and I think I got back to 305-310. To be fair, I didn't complete the plan. I think I'll go on a traditional base program this fall and get back to trainerroad for Sweet Spot training in December/January
Is that the guy from Dr Squatch soap ads?
30 years old male at 80kg
Starting cycling in August 2023 and did my first FTP test (zwift ramp test) November 1st 2023. Result: FTP 172w
Did my second FTP test (zwift ramp test) January 30th 2024. Result: FTP 212w
Fun to see the adaptive training hint in hindsight
I thought it was more a hint about AI FTP detection
100w very possible in a year, I went from 187 @ 67 kg to 301 @ 70 kg in 11 months
I have three power meters (KICKR, Stages on TT and road bike). KICKR ftp is 324 W, TT Stages is 305, Stages road bike 280 W. So frustrating to have different FTPs across device. Makes it real hard to frame my gains. Very frustrating.
If you use TrainerRoad we have a feature called PowerMatch that allows you to bypass your KICKR power and base your power and ERG targets soley on your power meter. This helps keep things the same between inside and outside. As for the difference between TT and road bike, this is somewhat unusual because typically, athletes can produce more power on their road bikes since they are in a less aggressive position. You may simply be an anomaly, or one of your power meters is a bit off. I would be sure to zero calibrate your power meter each time before using to adjust for the ambient conditions.
@@TrainerRoad Cool, thanks for letting me know about PowerMatch. I'm close to ditching Zwift and going (back) to TrainerRoad. I've been really impressed with these videos. Regarding the two Stages - I actually took the road bike into the Stages factory (I live near Boulder). They swapped the Gen 2 unit for a Gen 3 and said they verified the power reading (promising +/-3% accuracy). The one thing I haven't done is bring the TT bike to the Stages factory for the same testing. An FTP of 280 (and weight of 91-95 kg) would imply < 3 W/kg. If that was my real FTP, I doubt I'd even be able to hang on in a cat 4 crit! I think 305 is the real number; it would put me at ~ 3.3 W/kg, which is in line with "Average cat 4"
I started riding in January this year, at 85kg and a FTP of 183W. After seeing this video I was curious what my gains are after a half year of cycling, (no spacial traingprograms, just for fun) so I did a new FTP test,. 225W and 73kg!
Congratulations on the gains!!
2006: 73.5kg - 373w (at 18 former Cat 1 and USA U23 team)
no riding between and after a back surgery in my worst shape possible
Oct 23: 99kg ~ 215w
Dec 23: 94kg - 275w
Feb 23: 93kg - 307w
I trained and did a century in Zwift in Nov, and since Ive just been doing 4hrs per week on Zwift but going to start a block with more volume
Currently sitting at 254watts Ftp at 90kg ....struggling to get it to budge...peak power is 1700 and my one minute power is 600watts...but cant raise my FTP at all
Also why can i ride at a higher normalized power over a three hour race than i can get in an ftp test? In the last couple races i normalized 280-290watts
Hey Billy!
This would be a great question for you to submit at www.trainerroad.com/podcast. We can't answer every question, but if your situation has widespread applicability, you may hear our response on a future podcast :) Be sure to include your username so that we can dig into your account history, and provide as much background information as you can in your submission.
Another great avenue to explore is our forum found at forum.trainerroad.com. This is a place where our community members come together to help each other with their training questions and offer advice and guidance.
Good luck and thanks for watching :)
I have had this problem when I did IM triathlons before going cycling specific. I found long warm ups cured this. At least 30 easy with a couple of sprints then I was ready to go.
Noob here. I have an athletic background. Played football and baseball in college. In middle school and high school I was kind of one of those kids that could get off the couch and run a fast mile (for being a bigger explosive athlete). Now that I am 30 and have fallen out of shape, I am very interested to see if I can claw my way back to some of that. I was never an endurance athlete, but wondering what I can find inside myself. Very grateful to have found cycling.
your pretty much the same as me just turned 32 and have only been seriously cycling for the past 4-6 months 3 times a week usually hit the 70-80 mile mark. Did my fist test last saturday and got 168ftp defiantly feel i could have done better.
202 @ 70 kg October 2019, 240 @ 67 May 2020. Repeated base II due to extra time so starting build in a couple of weeks
Awesome work!
June 2019 - FTP -180 watts - first ride on road bike
April 2020 - FTP 200 watts
July 2020 - FTP - 300 watts
Update: Sep 1. - 320
Never cycled before, but took it seriously this May since then i did 3000km riding 300 a week, how much more ftp can i expectis it possible for me to reach pro levels, Age 23, 74 kg Thank you
Pretty much my numbers (also in time) but I'm 10kg more. And I didn't ride from march till June this year. In June I moved to mountain area and massive improvements started - easy rides don't happen here.
June 2021: Started cycling properly : 150w ftp (96 kg)
Today (July 27th 2021) Ftp 215w (93 kg)
My friend went from 173 to 242 watts in a year. (2.9 w/kg to 4.1 w/kg)
A little over a year of training, ramp test today 301 at 87kg.
January 28, 245w - 110kg
June 27, 311w - 97kg
Huge gains!! Nice work :)
Sitting here reading everyone's FTP as beginners and then realizing my FTP of 108 makes me look like a kindergarten special 😂😂😂
I'm stuck in 176w for 6 months of hard training, my 5 seconds power is around 1000w and 400w for 1minute, the bottleneck in 20 minutes ftp... any advice?
Yasser Al-Mulqi are you following any structured training or just riding hard always?
@@anujkalmane7015 Yes, I purchased a 12 weeks plan from TrainingPeaks, then I asked my coach to create me a custom plan for the next 12 weeks, but the result still the same.
Yasser Al-Mulqi what does your plan look like? Do you have enough recovery? Or maybe are you actively resting enough before the ftp test?
@@anujkalmane7015 It's a polarized plan, which is based on 20/80, and before the test the form not less than 5. Everything is perfect except for the result, the HR jump up.
Yasser Al-Mulqi I’d suggest maybe trying to test again maybe now or when you feel good? Because your result on the test could be affected by a lot of things like, sleep nutrition, other stress from life and other daily activities. I’m sure you’ll get a good result! Good luck!
Been training for about a year...live in Utah. FTP is now about 300. I'm like 99kg though so take it with a grain of salt. Still, I think it is good progress.
Awesome work!!
I'm 57kg and 17
Went from 230Watts 20 min to 300Watts 20 min from July to December this year
No structured training just racing on Zwift
6ft 4 @ 106kg
Mid Dec 2023: 210
Mid Jan 2024: 302
Happy with initial progress but know it’s going to be difficult for the next jump to 350.
December 2019: 65 kg, 225 watt FTP
June 2020: 67 kg, 284 watt FTP
Awesome work!! 🙌🏻🙌🏻
Nate: " 'Someone' is gonna look into this, with artificial intelligence..."
John: "Let's move on. :)"
*2 years later*
TrainerRoad releases artificial intelligence tools. Great job keeping the lid on that one fellas! Haha
Would my FTP suffer if I am using an 8 speed cassette on the smart trainer, as opposed to something like an ultegra groupo where the components such as the crank would be lighter? How much of a discrepancy could I expect there?
Hi! The important thing to keep in mind is that your Functional Threshold Power (or FTP) is the maximum average power *you* can hold for one hour. As a marker for fitness, its a measurement of your effort unrelated to your equipment! ;)
It's a sad fact but certain physiologies are simply geared towards certain things. Sad too is that those particular strengths you have in your genes might not marry up with what your goals and interests are! Bob Dylan was born to write songs, Jordan was born to play ball, Will Ferrell to make people laugh. I'm 41, consistently average in everything I do and I'm still trying to find what I'm good at!
What are your v02 max’s? I heard Pete say 59 but what about the others? Also, how old are all of you? Just curious....
Nate, Jon and Pete are early to mid thirties, and Pete's VO2 is 59, Jonathan's is 71 and Nate's is about 67.
I believe I was actually 63 and Jonathan was 67. -Nate
december 2023 - ftp 172
march 2024 - ftp 194
2 workouts and a total of 2 hour per week on TrainerRoad :)
Age 53
I went from around 180w PS4 gamer to 240w in 4 months at 67kg at 39 years old..... I played football but stopped 7 years ago and was in my room smoking and gaming unfit as fuck. I still smoke at 240w. I think if I quit 270-280w is possible
Ramp test gave me 273, real world tt 253. As my ftp has increased I’ve gone from a 1400 sprint to not being able to break 1k.....
Hmmm probably a trade off.
I’d choose the better FTP personally.
I am new in road Cycling i have 98 kg on 30.5 i did my First FTP 282watts per 20 minute , today after 5 weeks i decide to try Again.. 30.6 FTP 298 Watts on really hot day over 32 degrees 😅 and im now 95 kg … i obsesed with Cycling :D
Very interesting podcast. My first FTP test was after around 1 year of riding and I was at 270W, tested recently after another year and I'm at 308W, both tests I was 73kg. I haven't ridden heaps, but when I do I ride fast.
2020 - 137kg - 195w
2021 - 110kg - 245w
2022 - 105kg - 280w
2023 - 100kg - 325w
2024 - 90kg - ???? We shall see. It's actually about 310w right now. 😅 my goal is more to lose 15kg this year so I'm OK with a plateau this year.
First 30k ride in an hour on my start to sprint tri training 209w and 98kg. Will be interest to see what change I will have..
Sorry I'm 4 years late.
height 6 feet 1
1st year - 80kg -200watts
2nd year -75kg - 280watts
3rd year - 71 kg - 330 watts
I'm 56 18 months constant zwiff 200 ftp ,,if I get to 230 by the age of 60 I will be pretty happy,,,12 stone
Untested, but around 150 to 220 in about a year just from riding around the mountains where i live, no structured training. Weight 60kg
Does your VO2MAX improve too if your ftp improves ?
the short answer is yes.in training you will always hit zone 5 V02max
My dudes im currently 69-70kg 185watts, started cycling 5months ago. I recently started zwift now im so crazy about numbers and want to sprint at 1000watts so bad!
I can only do 750ish at the moment. Can somebody give me tips?
Only five months of riding!? Thats great for a beginner. Our tip: keep training! It often takes years to optimize short-power output, and sometimes, you just cant rush the work. Stick with it! ;)
@@TrainerRoad I started cycling because I was 82kg at 172cm. I was a couch potato then my friend introduced me to cycling. I ride 200km to 350km weekly. Did my first 100km 2mos after I bought a road bike then did my first 200km 3months after that (solo ride) Cycling is so addicting!
Nate hints at AI prognosticating potential future improvements a couple of times in this 1 year old video...how's it going in the R&D pipeline? Xert platform has something like this already...it would be great if TR had one too.
It’s here now lol
I went from 178w ftp at 92kg to 300w ftp and 77kg in 6 months after a 15 year break from cycling. I had many years racing before I stopped but no real serious interval work before now and I have no idea what power output i had before I stopped. I am currently 44 years old and aiming for 325w ftp and 72 kg to give me 4.5 w/kg. No reason other than something to aim for to keep me motivated.
Awesome work!!! Keep it up :)
Just thought I would give everyone an update on my progress. I am now at 339 watts, 72kg and 12% body fat which is 4.7w/kg exactly. It has been about 18 months since I started training back in May 2019. I have recently set record power numbers across the board from 5 min to 90 min (some without trying) so I don't believe my gains have stopped yet. I have no doubt that 350 watts and 70kg are attainable within the next 3 - 6 months so I am targeting 360/68 for 5.3w/kg by the end of 2021. My wife says I am getting too skinny so 68kg might be pushing it but I think I have it to lose. There is no reason I am aiming for these numbers other than it keeps me motivated to train and I am getting fit in the process. I have had no racing as I have been in lockdown in Melbourne Australia most of the year so these gains are all from indoor training. It is so strange to be seeing these numbers at my age as I spent all my youth as a track sprinter. My focus was on races of 200 meters to 2000 meters in distance. Possibly the lack of a coach in my junior days that may have noticed I have some level of endurance worth pursuing. My loss i guess. It is also worth noting to anyone else my age (44) that I do need a few extra rests days here and there. I was over training early on. Listen to your body and keep an eye on your HR. If you need a rest, have one :)