The Avocadyclist 2,496 views. But set it too low and your workouts won’t push you hard enough! 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. But most importantly have fun and enjoy seeing your improvement! Now that I’ve added my weight, the 2nd event is way too difficult for me. Alternatively, if you are an experienced rider training for shorter events such as criteriums which involve lots of short intervals, the ramp test may be best since it mimics the kind of intervals you will be training. Press J to jump to the feed. After that it's time to give it your all - and go as hard as you can for 20 solid minutes. And that’s OK too! After spending some time doing weekend zwift races, I found my ftp increased nicely from 208 to 216 (using the same step test), probably due to the sustained nature. Because of this, I set my Zwift FTP at 230. So why are there three tests, and which is best for you? The weight doesnt affect the workouts, which are controlled by power only, and not w/kg, This helped a lot thank you. The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. Just cut the preset ftp in half and do the ftp test again, then do the workouts. The FTP test is intense but short, and calls for steady, seated, give-it-your-all power. 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. 8-10 Minuten Vollgas bekommen die meisten logistisch hin, 20 Minuten ohne störende Ampeln oder Autos wird natürlich schwieriger. I have found that riding that at 5-minute power works well and I get FTP numbers that I would expect. 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 45:00. Sweet Spot is way too difficult. Set it too high and your workouts will be difficult or impossible to complete. Mostly I’m now addicted and as someone in the prime of life age wise, just want to make sure I’m not overdoing it as a beginner and end up with any injury/over training/etc that might make it harder to keep up with a regular training program. 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 segment. When your workouts feel too hard: This scenario is often experienced by athletes right after their second FTP test. I’ve never really done high cadence before but I can see how it helps you improve now. Zwift was setting the resistance too hard and I was battered after 10 mins. One of the overwhelming things you hear about FTP tests is how hard they are. Ich entschied mich für den 6-wöchigen (FTP Beginner Builder). The 20min FTP rest requires great skill and experience in pacing yourself for 20mins. I weigh 50% more than you (~120), and completed the FTP builder a couple weeks back, so — it can be done. How To Do A Functional Threshold Power (FTP) Test - … I wasn’t feeling very excited about it. In short, too weak I would say. But be warned: FTP tests require a maximal effort, which is always a challenge! Available in Zwift … Many riders will be significantly lower than 200 at this phase, especially if you are an older rider. Experienced cyclists training for endurance events should probably choose the 20-minute test since it more closely mimics the longer-interval training you will be doing for your events. Doing a workout where you've guessed your FTP is likely to be way too easy or way too hard. Hiya, I am using Zwift and a Wattbike, I am 77Kg and FTP 215. By all means try averaging the power but you can just try riding without a power aim. Will do an FTP test again at the end of this final week (after some rest days) to see what I’ve increased to. 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