This will give you a very solid estimate of your FTP which will be automatically applied to your structured workouts. Close. Whatever FTP test you choose, we know you’ll give it everything you’ve got. For instance, the popular ZTR races use these categories: A Group: >= 4w/kg, B Group: >= 3.2 w/kg, C Group: 3.2 w/kg. 2. Should you turn ERG mode on when doing an FTP test on Zwift or should you turn it off? In contrast, the standard 20-minute test requires a high degree of mental toughness due to the longer effort, and it can be a real challenge to pace properly for best results. Zwift offers an hour test and a 45-minute test you can access from the workouts screen. Zwift - First Indoor FTP Test, Too Hard Too Soon - Duration: 45:00. After a few hours of structured workouts, I decided it was time to dive in head-first and test the legs in a Zwift race, all in the interest of journalism. The best way to determine your FTP is with an FTP test, and Zwift offers three built-in methods found under Workouts>FTP Tests: All three tests involve a skill component and require some mental toughness. I also tried doing the standard FTP test and I was so exhausted after the 20 minute warmup (150w-180w) that I didn’t make the intervals. Even if it’s not your first time, if your FTP has changed significantly or you go too hard too early, pacing can prove a real challenge! Your New To to FTP Testing Sweet Spot is way too difficult. Will do an FTP test again at the end of this final week (after some rest days) to see what I’ve increased to. The ramp test is easier to do “correctly,” so if you’ve never taken an FTP test before this is the best place to start. I found Zwift and set up my own “pain cave”. If you're just getting into indoor cycling I'd love to have you join my workout group. FTP is a key metric for tracking cycling fitness, and it is also used to set power targets for workout intervals. The 20min FTP rest requires great skill and experience in pacing yourself for 20mins. Dieser FTP-Wert wird nämlich durch das eingegebene Körpergewicht dividiert - das ergibt einen "Watt pro Kilo"-Wert, erst durch den werden die Fahrer auf Zwift vergleichbar. So why are there three tests, and which is best for you? r/Zwift: A subreddit for Zwift users. The standard FTP test starts with a long easy warmup, a few ramps, and a 5-minute effort to get the legs pumping. 2) Der 2. ERG mode will turn off for the 20 min segment. 8%. This was my First Indoor FTP test some mistakes were made but that what learning is about.Music ByA Himitsu - Icy Vindur: https://youtu.be/WaEJIxFbAxc Sweet Spot is way too difficult. But you don’t need an FTP test to be successful. You are asked to pedal at a power you can hold for the 20 minutes. This was my First Indoor FTP test some mistakes were made but that what learning is about.Music ByA Himitsu - Icy Vindur: https://youtu.be/WaEJIxFbAxc Indoor training takes a few rides to get used to because of the constant effort. So you can do the same thing while riding inside, even in ERG mode. Going too hard too soon – Coming back from injury or time off, it’s important to take it easy at first. Read on to find out! There are a couple of things to consider in this case. After a brief rest it's time to give it your all and go as hard as you can for 20 solid minutes. Looks like you've had some solid advice already. If you plan on doing any structured Zwift training, the first step is determining your functional threshold power (FTP). It’s really hard to do right. The first two options are essentially the same in terms of effort and results, but the shorter version reduces the warmup and cooldown time. Though I haven't done the 20 minute test in a long time since it sucks too much :). That depends on your experience level and what you are training for. Fitness-focused riders will take FTP tests as often as every six to twelve weeks. Just make an estimate, and keep refining it as you get more experience. For example my best 5 min Power is 323W and this comes from the Zwift FTP Ramp Test (finished the 360W 1 min Step so the last 5 min) however, the FTP i right now have in TR is 240W. The volcano route was super cool. It's more a matter of what your anaerobic work capacity is and how quickly you can replenish it between hard efforts. That FTP Test. Most races in Zwift are categorized by your watts/kg (your FTP divided by your body weight in kilograms). Which test should you take? Nach 2 Monaten ohne einen Radkilometer absolvierte ich also den FTP Test. Ampeln oder Autos wird natürlich schwieriger affect the workouts, which is best for you spent. 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