Zwift Episode 12 - Cycling Zones and FTP Test - Can I hit 500 Watts in the Zwift Ramp Test
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- Опубликовано: 16 окт 2024
- Today it was time for another FTP test and as always I am using the Zwift Ramp test so I have some comparable data, today I took the opportunity to talk a bit about Cycling Power Zones in the beginning of the test, what they mean, in which ones I am racing and which has which effect on your body. My goal is to hit 5.0 W/Kg FTP as per the ramp test in spring when I am going for my first triathlon race of 2024, Ironman 70.3 Oman.
I feel like getting out of the saddle during the test, while tempting, is detrimental because the cadence drops significantly and the ERG mode increases the perceived resistance. So to get back to speep cadence-wise just drops the hammer on my legs. Doing the Ramp Test Monday to see whether my 4-week training plan was effective.
Mind blowing numbers. I just got into Cycling this past year and I'm hooked. Your resting pace is literally my threshold !
Brutal. Nice work
Did mine today but not near your figures 👊🏼
Considered to do a steady state test to see how valid these test results are? Like try to hold 350w for 40-70 minutes? Personally i find the Ramp overestimates my ftp by a lot, most likely because i have a high W’ capasity (good with sprints).
Just saw your newer video on which you adress this. Cheers.
@theonegamer1337 I searched for this answer for a very long time. The Ramp Test and the 20-minute test are mainly based on VO2 max and lactate tolerance, as well as how quickly the body utilizes hydrogen ions. I’m a typical climber/all-rounder. My VO2 max is at 74, and it was only the performance tests that showed me that I have two FTP values: 347 W, which came from the 20-minute test or ramp test, and 320 W from the performance tests, and it's this FTP I should train at
well done , impressive.
Gah, been there. Great job pushing so hard.
It’s impressive how well you keep the required power! 😮 Is there any trick to that? I’m relatively new to Zwift and I find it impossible to not have big swings in power before stabilizing but still going up and and down a lot. But yours is just extremely stable!
It’s not me, it’s the smart trainer 🫣 it has a function called erg mode so it discusses the power (resistance) no matter what gear you are in so the only difference you can make is the cadence. But it only works with a smart trainer like a wahoo Kickr or Tacx Neo
Hi, I am new to your channel. You’ve got some reallly great content . Thank you. May I ask what trainer do you use?
Sure and welcome, I am using the Wahoo Kickr Core
@@volkervoitWahoo original and best!! Amazing effort
FTP Test is a seated Test !!!
It makes no difference at all :)
meine HF geht schon gar nicht > 180 🙂, aber ich sehe, dass man sich etwas quälen muss. Das muss ich mal besser machen.
Es geht immer mehr als man denkt :)
das merke ich auch immer nach dem Ziel@@volkervoit
Du not stand during a ftp test. You are not supposed to use your bodyweight.
Why not? There's no penalty for standing up in zwift.
It doesn’t matter if that’s how you ride in reality, only stood up in the end. Did the same test a few days later fully seated and difference was 1 watt more :)
You do very good job but that trainer what the f...! Power looks so smooth what trainer is that my elite drivo 2 is ok but power jumps about 10W up and down and i feel that in legs ;/ This season i will ride on drivo but it is on selling portal, maybe someone will buy it because it is great trainer when u not need as consistant power as that on the video ;D
Your trainer must be wahoo but what model :D
For me i have 3 types of trainers:
Wahoo kickr snap (cheapest one, i watched someone on youtube that have power graph like yours
Wahoo kickr core (decent trainer idk power graph looks like that)
Wahoo kickr v5/v6 (high end idk about power graph difference between core)
Tacx neo 2t (Power jumping +20W on start interval - that will cost extra power)
Saris H3 (A lot of people says "that's good trainner it's beating kickr's neo's in every ascpect!")
Last one Elite Justo (Every elite trainer have problems with consistant power and upping up power fast like 150->300 takes about 20s... Powermeter is ok you can get 300W in 3s or less but trainer will not see that and increases power from 150 when 300W is on powermeter -> that will go to 400+W ->> after trainer sees that power will be 200W and another 20-30s to get 300W ;(
There's zwift hub one but kickr core is better on erg mode than i skip that option like tacx one
Hi, I’m riding the Wahoo Kickr Core and the test I do is in ERG Mode, that means that the power is controlled by the trainer and all you can do is change the cadence, that is why it is so smooth
@@volkervoit Yoo! so cheap trainer ;) my elite "works" on erg but my ramp test looks like warmup not like stairs and power jumping so much
@@Dawid-jt4wr try setting your power display in Zwift to 3s avg instead of insant, that might smoothen out the numbers, has no effect on the actual power, just easier to follow the numbers in Zwift then.
@@volkervoitI tried 1s and 3s both looks similar my tacx flow smart holds power better than my drivo but i can't reach more than 400W because of overheating. My only choice is sell that trainer and buy wahoo 😐