My First Zwift FTP Ramp Test (and what I did wrong!)
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- Опубліковано 29 вер 2024
- Learn with me as I take my first FTP Ramp Test on Zwift! I'm starting the six week FTP builder plan, and this is the first step. I'll be live-streaming every workout here on UA-cam, so you can follow my journey! What FTP do you think I'll end up with after 6 weeks?
#zwift #tacx #strava #zwiftftp
Full FTP test livestream here: • Zwift FTP Ramp Test - ...
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Nice work! But.. I'd recommend repeating it with Erg mode turned on for a more reliable test. Your power will go up in clearer steps, and there will be no question about when you're done. And you'll get a more meaningful comparison when you repeat it in the future. Good luck!
I hadn't even realized it wasn't on! I've done mostly free rides on Zwift and am new to training. Already retook the test, and yes, it made a huge difference! Thanks!
What's a coincidence I've just done a ramp test today out of curiosity I'm 70 years of age and I'll tell you what when it started getting hard. I just stopped and I'll tell you why, at my age I'm more than happy just to ride my bike outdoors. and I think you know exactly what I mean. In my experience you get stronger by just going out and riding the bloody thing. I found a got stronger, but I just growing up and down the hills in what I would call the natural way. I've never been and no intention of ever being a racer or anything like that and the more I got into the ramp test the more I thought what a waste of bloody time this is. I'll be honest when I go on Zwift, I just go free riding with a group and it suits me fine.Thanks for a great video by the way
FTP tests aren't for everyone and certainly aren't necessary, depending on an individual's goals. I was planning on doing Zwift's 6 week FTP builder, so taking the test as a baseline and then again at the end was part of that process. I do feel like having that number was good for setting those workouts and to measure my progress, but I don't really think knowing my FTP was of too much use riding outside, as I don't have a power meter. Thanks for watching, and best wished on your riding!
Good advice. Stop as soon as you’re done. I did exactly the same thing as you did…kept on going after I had done my max effort…eventually stopped and the “toast” button came up. I’m sure my result was skewed…Zwift should tell you what to do…great video thanks.
Thanks! I did a second FTP test after learning what I did wrong the first time. I wish Zwift itself was a little clearer about what to do, but UA-cam fills the knowledge gap!
Really well-made video, Eric! :)
Thank you Benji!
Thanks 😊
👍
What do you think my FTP will be after 6 weeks?
Higher 😂
Thomas Nancy Johnson James Thompson Angela
Great job! I've been Zwifting for about 3 months now so I think I'm still new. I'm yet to do an FTP test but I do a lot of my own training like taking a challenge and try completing in half the suggested time. Group rides I let everyone get 5 minutes ahead then I go all out to make sure I'm not last. I'm doing a ton of hill climbs trying to earn the Tron Bike. Keep it up n let us know how your doing?
That's some great tactics! Anything to motivate, right? I feel stronger on the bike every day!
Do you use gear shifting during the ramp test?
This one I did, by mistake. I’ve done all ramp tests in ERG mode since this and like that better. You’ll see people arguing over whether ERG is the way to go (or if ramp tests are accurate or if FTP even matters, lol), but I prefer the ramp test with ERG for setting my baseline and measuring progress in Zwift
@@ericbarnettcycling thx
FTP is the power you can hold for over an hour. 20 minutes power x 0.95 = FTP (1 hour)
Dang - I'll have to make a video clarifying all I've gotten wrong. Thanks for the heads up - I'm so glad I'm doing all this on UA-cam - left to my own devices I'd never learn all these things!
If the erg mode was on… Zwift should adjust the power needed at any given time. Cadence should change power output.
Turning off your wifi connection during the ride will make everyone else disappear. Just remember to reconnect before exiting.
Did my first Zwift Ramp test yesterday in ERG mode. Not sure what happened but during my final minute of my max power capacity, my Zwift Hub trainer added massive resistance to the point where I could barely stand up and make the pedals go around? Anybody else have this happen?
That's normal in ERG mode. Some call it the "death spiral". Basically, when you're at your limit and start to slow your cadence, it ramps up the resistance to compensate and the load becomes too much to bear. If you're riding to the death spiral in a ramp test, you're doing it right - don't worry!
Never tried the ramp test without erg mode. Now I know how that looks. ;-)
I wouldn't recommend it. Didn't even know - new to this whole thing!
Just wanna say hi, started zwifting two weeks ago, First FTP was 212, Feeling good. Greetings from germany
Hi there! Congrats on starting your Zwifty journey! Keep me updated!
The in ride text from Zwift made a good point. It is a good workout in itself.
Given you made a few mistakes and your real ftp should be higher why wouldn’t you retest before going into the 6 week plan. You will be training at the wrong level for 6 weeks.
Good call John - I actually did take a second test. It was after week 1, but all the numbers updated from after the second test. Last 5 weeks are at the correct number (287). Did a vid of the second test. Next one February 12th at the end!
It’s all about weight and i weigh 232.4 in my b-day suit. My ftp is 198. Ima retest in about 30 min. How do you weigh to push those ftp numbers?
I weigh around 190 lbs. How did the retest go?
@@ericbarnettcycling like doo doo, as usual lol
Good job! Awesome effort buddy... As they say it Only gets harder from here 😂
Thank you! Luckily I enjoy it - never liked a trainer ride until I got the smart trainer and Zwift!
Eric, have you tried the 20 min FTP test? some people say that you should go full gas for 20 min, but i think this could be misleading. in the 20 min test, if you already go at max power you will be burn in the first 5 min or less. One wise person said that you should aim for something like 5-10% above your current FTP and keep it for 20 min. i still need to do to have my own experience. It seems to me that the ramp test on ERG mode will give a more reliable number on ERG mode, as you are pushing slowly the bounderies..but im not sure..
I haven’t tried the 20 minute test, just the ramp. Initially, I had no idea what my FTP would be, so I’d have no idea how to pace myself for the 20. Then, I would just use the ramp test as a quick indicator of improvement. I never really put a lot of stock in FTP through Zwift & the ramp test. It’s a good way to establish power zones for ERG Zwift workouts, but I don’t know if it translates to outdoor riding, where there are so many other variables.
@@ericbarnettcycling i do a lot of outdoor riding and i can tell you that i can feel and use the FTP. last weekend i climbed 1000m and i did focusing on Z3 and not pushing more than 190W. on the top i felt still full of energy and could even ride another 20km . first time i did that climb i pushed to hard to fast, that i had to walk to the top caring the bike. So, definitely worth to understand your zones based on FTP or heart rate to know when and how much you can push
@@Gledii I still don't have power meter on the outdoor bike, so I'm clueless to my pacing beyond perceived exertion. Hopefully, I'll be able to afford a power meter this year at some point.
@@ericbarnettcycling me neither. I'm using th Heart rate for the zones. In the end, it correlates with the power zones. A cheaper solution untill get the power meter :)
@@Gledii for some reason, my heart rate indoors vs outdoors varies greatly, but that could be largely to the type of riding I do indoors vs outdoors. Haven't been able to count on HR as a reliable metric, yet, but that could be due to how relatively inexperienced I am at actually trying to train the right way, lol
On level 10.😊
Awsome man! Respect to you! Immense effort!
Thanks! I learned a lot from this one and the next race went much better!
👏