Excellent. Thanks very helpful. The question I have is how do power FTP zones correlate with HR zones. Currently I don't have a power meter on my bike. So when I cycle in the real world I rely on heart rate zones.
That one gets a little dicey, many people newer to training have their heart rate decouple from power zones. There are some tests you can do to get your actual LTHR (lactate threshold heart rate which will match with zone 4) or max heart rate and they will populate zones around statistical averages but they may or may not line up with your power. As people train and get fitter, they will start to see zones line up better and can dial in those zones. The tough part about HR is it's a lagging indicator, so as you go up the zones and intervals get shorter, you might see a huge mismatch. I've been thinking about doing a video about this because it's pretty nuanced, but the short version is for steady state work, you can get a good idea using HR and RPE to gauge your power zone (as long as you're not suffering mitigating factors like excess fatigue, illness, nerves etc.) RPE is honestly the best measure and use HR as a solid sense check 🙂
@@motomoto898 No worries RPE = Rate of Perceived Exertion. So when you are riding indoors, think of your power output from a 1-10 scale. Match up how you feel at certain power indoors, then when you are outside, do a check on how your feeling at a certain output and it will be a good appraisal of your power zone. Usually, your zones will fall something like this: 1-2 Zone 1 Recovery 3-4 Zone 2 Endurance 5-6 Zone 3 Tempo 6-7 Zone 3+ Sweet Spot 7-8 Zone 4 Threshold 8 - Zone 5 low 9 - Zone 5 mid (Zone 6) 10 - Zone 5 High (Zone 7) This works really well once you have a good amount of experience. Sometimes fueling, injury, illness or overtraining will skew these a bit but as a general rule, it is a perfectly fine way to train outdoors!
Have in mind you also suffer from HR drift... If you let's say do 8 x 3 min intervals at 90% FTP with 2 min rest between intervals, HR at 1'st interval and 8'th will be very different. And that will get better as you become fitter.
Between rest and threshold there is a very linear relationship between power and heartrate. The problem with HR % zones is that HR starts somewhere between 40 and maybe 70 thus shifting the zones %HR. Furthermore HR depends on many more factors like temperature, fatigue, drift , cadence, hydration. If you know your Threshold HR and calculate HR Zones based on resting HR you will under normal conditions not have a lot of error. Note: Above threshold things get muddy because a great number of people have the conconi deflection in heartrate, so the linear relationship does not work well above THR, and maxHR cannot reliably be used to calculate HR zones.
Congratulations! You are an amazing teacher. You know how to explain topics that for a lot of cyclists are not easily understandable. You are wrong about one thing though: these are most of all for beginners... not at all. I've been riding for over 40 years and I still learn something every time I watch one of your videos. Great work.
Thank you so much for this video. 30 years plus in cycling and never too old to learn something. If only all my coaches throughout the years understood what you have easily explained in 38 minutes, superb.
Thanks, Sarah. You are fabulous. I'm a 64-year-old, fat, out of shape dude and it's time for me to get serious about this. I just finished up the Tour of Watopia and I want spend the next couple of months doing some workouts to get faster. I'm starting the Back To Fitness workout plan this evening. The ramp test scares the hell out of me, but it is what it is. I will probably only get the first couple of segments done, but it will give me a base to build on. Now I just need to figure out where my ERG setting is. 😎
Have been Zwifting for a few months now and was terrified of the FTP test. You did an excellent job explaining things and took the mystery out of it. Now I am more confident in the FTP tests and working with ERG mode. This is the best explanation of this out there that I have found. Well done!! Love the videos you put out. :)
The video I’ve been waiting for and beautifully explained- been on Zwift for 3 yrs and have avoided setting my zones and doing training like the plague- mainly as it was completely foreign to me and to be honest I really enjoyed the fun side of the platform. This has now given me a desire to set my zones so I can begin to improve and get so much more out of the whole experience. Keep up the brilliant work . You mentioned fuelling for the ride within the different zones - any chance of doing a specific video on this - now where’s that Ramp Test ?x
Awesome. I've definitely thought about the fueling. It's a tough subject because so many people react differently to different types of food, but I could stick to some basics, definitely have to mull that idea around in my head a bit. Good luck on that ramp test!
@@EverythingIsPhotogenic - cheers- I do lots of social rides on Zwift with durations between 1 and 2 hrs and intending to tick off my remaining longer routes - so maybe a general video on fuelling for pre, during and post ride would be helpful- and variations of ‘fuel’ dependant on intensity of the rides - thanks for your awesome videos
Wow. I’ve been riding and running for years and never really done any structured workouts. You have explained everything so fantastically well that a new door has been opened to me. I cannot thank you enough. I now know exactly how I need to train in future, rather than do my normal random workouts. Your video is superb.
Hi Sarah, This is the best explanation of the Training Zones l have come across, well done 👍. The only thing you didn’t mention is are FTP’s effected by age. I’ve cycled all my life and competed in the past and still put in about 150 miles a week l am now 62 and would be expecting a higher FTP for what I put in. I’ve seen a significant drop in performance after 60 and constantly wish I could get back to somewhere close to where I was. Am l dreaming am I dreaming ? 😂.
Very good video! I think the 2 spikes before starting the actual test is just for warming purpose, I don't think they count for the ftp equation. Just like a warming protocol before a TT for instance
Sarah, I have been riding for 25yrs & have not taken a formal training approach. Being new to Zwift, I have found it gives me a solid framework for training. However, I must say that your outstanding summary of FTP & training zones helps me better understand how I should approach my training. You have given me the confidence develop more than any Zwift training video I have seen. THANK YOU!
Oh wow, I just discovered this video and it was fantastic. Thank you very much for explaining all the zones in a very understandable way. I am complete noob and just putting my head into structured training as I struggle with real increase outdoors. I need a structure and a system and you gave me the basic knowledge on where to start!
Finally, finally, finally, someone on UA-cam created a video who has common sense. I don’t mean to knock the rest of the world, but it’s almost unbearable to watch videos on here when the person creating them completely misses the point they are trying to talk about or teach about. You are a rockstar.
Hi, Serena. It has been another great video. Thank you. Everything is explained very clearly and fine. I have only one common remark concerning all your materials. Your English is very good and nice. I catch all well, but sometimes you speak really fast, too fast for me, especially that you give so lot of information in a sentence. As you have noticed I am not American or English so I hardly get all you talk about (I am Polish :-) So my great request is could you please ride a little bit slower ? (One zone lower :-)). Catch you in your next video. Michał
Awesome. Love your knowledge and skill to portray it. Remember 20% but made killer notes being a little older, but only 11 weeks into my cycling (currently zwift) journey and very happy to discover you a few weeks back.
Just got to your channel while looking for what is exactly EGR mode (another video). Look like lots of interesting content to watch, definitely sub and binge mode on.
Question...My turbo trainer bike is a fixed wheel, so no gears. I use erg mode all the time as i use the structured training progs. My question is should i be using a geared bike with ERG off in order to get a more accurate (perhaps higher) FTP result?
little late to the party, but this is great video. thank you. I watched it before, but now, after getting smart direct drive trainer, with goal to get fitter, I watched it again. explained in perfect terms that someone who never had interest in structured workouts, like my self, can understand. I thought to jump straight into some of the Zwift workout plans, but it makes sense what you said, ride for a bit, to get basic endurance and to get muscles familiar with these types of efforts. thank you!
“Bro science” haha too funny…ur the best at explaining this stuff I watch the GNC guys a lot but a lot of their stuff goes over my head or it doesn’t really sink in because of their British accent and they talk pretty fast. Keep up the good work!!!
Great video!, I’m a new rider on Zwift would you suggest performing an ftp test right away or waiting a while, also I tend to run out of steam on the cardio and breathing before my legs become sore, does this indicate I need more cardio help before doing an ftp? Thanks
I have been falling lately in one of your videos ,due to swift and this video is top notch for beginners like me. 👍. This video convinced to subscribe at your channel. Keep that good work
Pheww, if this didn't get me excited to get my trainer up and running ( due to be here tomorrow) , I don't know what will !! Thx , im enjoying these videos as ill be new at using a trainer and zwift
absolutely amazing breakdown! New subscriber! Just recently got a wahoo Kickr and your video just explained everything I needed to know about structured training. Thank you 😊
20:55 Yeah! You need to grow a huge ball and grab a huge weight and deadlift and squats a lot reps to grow and challange yourself. Not all the time on the bikeseat.
Thanks for your efforts in putting this together, Sarah. You did a great job explaining what can be a complicated topic. I've been riding on Zwift for years now and you taught me quite a bit in the short time I've been watching your videos. Thanks again!
The 4 DP test will get that zone 5,6 and 7 really nailed down for you which is really effective. It will also give you a rider style it doesn't mean your pigeon holed there but it's interesting to know if you default more to a climber, roleur, sprinter etc. I think using a combination can be really effective, especially for racers.
I'm not a native speaker of English, with the help of subtitles I really learn a lot. Thank you for your excellent presentation. You are the best. Love from China
Oh wow, really....most "cyclist" youtuber take 50 videos to cover that much....amazing, super balanced in the opinions as well. Loved it. 1 more suscriber.
Great video Sarah. Good explanation for new riders to Zwift. Quite a few comments on energy supplements. I bonked out on a long endurance ride last summer and never want to have that happen again. I know you had a previous video on your Greenies drink mix. I have been using gels and different supplement drinks but find the prices crazy expensive here in Canada. Can you do a video on DIY energy foods specifically targeting Zwift riding and perhaps vegetarian energy supplements/drinks? Thanks for these super informative vids.
@Larry Graham. Great idea! I would also like to hear Sarah talk about what it means to be adequately fueled. What are some good indicators that I am on boarding enough sugars when in zone 3+ and higher? I’m not a racer - aiming more for the endurance / longer distance rides - and I don;’t want to bonk but I don’t want to over eat either.
Question, for races on ERG mode. ERG mode removes the "terrain" right? So when you are racing in Zwift, and you want have gradiants, ride away from others, you have to not use ERG mode, right? or can you achieved the same result with ERG mode. I'm following a plan on Trainerroad so I'm happy in ERG mode all the time. Thanks!
You will only have access to ERG while in workout mode. It will not function in free ride or races at all. The only exception is running on trainer road and Zwift simultaneously and letting TR control the trainer. That, as an aside, is frowned upon. 🙂
Hey Sarah I have a quick question I’m looking at the Zwift FTP test (shorter), it’s supposed to be the 20 minute are you can go test but I’m looking at the graft and the red graft is showing only two minutes at 200 W the only thing that showing 20 minutes on the graft is the free ride…I’m confused please help?
Yep, the free ride is for you to do the 20 minutes. You pace it as hard as you can hold for the 20 minutes. There's no number in there so it won't hold you back or push you too far. The bars are just a warmup. If you have an idea of what you can hold for 20 minutes it makes it easier. If you have absolutely no clue, the ramp test might be a better option to get your baseline number then the next time you can try to push that number up on the 20 minute test
I'm looking for a fitness plan as I turn 70. I ride 5 times a week, maybe 45-60 minutes a ride. I'm just getting educated on workouts, but I want to have a plan that I enjoy and will want to keep coming back to. I'm not a racer, but I would like to see progress and gain confidence. Saw your workout video, thanks that was very helpful. Also reading Fast After 50. Also, in workout mode, does zwift credit me for elevation gains, even though it ignores the terrain?
Hi, you'll get credit for mileage and terrain in workout mode, you'll just earn XP differently. There's a plan on zeift called pebble pounder that has 4 workouts a week with 3 intensity days either sweet spot or VO2 max between 40 and 50 minutes and one day of optional free riding. You can add in more free rides for more volume but 3 short interval sets a week will give some variety and maintain/build fitness. If you're looking for a bit more the zeift racing plan has slightly longer workouts and a little more intensity in the intervals. 🙂
Excellent. Thanks very helpful. The question I have is how do power FTP zones correlate with HR zones. Currently I don't have a power meter on my bike. So when I cycle in the real world I rely on heart rate zones.
That one gets a little dicey, many people newer to training have their heart rate decouple from power zones. There are some tests you can do to get your actual LTHR (lactate threshold heart rate which will match with zone 4) or max heart rate and they will populate zones around statistical averages but they may or may not line up with your power. As people train and get fitter, they will start to see zones line up better and can dial in those zones. The tough part about HR is it's a lagging indicator, so as you go up the zones and intervals get shorter, you might see a huge mismatch. I've been thinking about doing a video about this because it's pretty nuanced, but the short version is for steady state work, you can get a good idea using HR and RPE to gauge your power zone (as long as you're not suffering mitigating factors like excess fatigue, illness, nerves etc.) RPE is honestly the best measure and use HR as a solid sense check 🙂
@@EverythingIsPhotogenic thanks for the reply.. yes if you can. make a video on that that would be great. Forgive my ignorance but what’s RPE 🙈.
@@motomoto898 No worries RPE = Rate of Perceived Exertion. So when you are riding indoors, think of your power output from a 1-10 scale. Match up how you feel at certain power indoors, then when you are outside, do a check on how your feeling at a certain output and it will be a good appraisal of your power zone. Usually, your zones will fall something like this:
1-2 Zone 1 Recovery
3-4 Zone 2 Endurance
5-6 Zone 3 Tempo
6-7 Zone 3+ Sweet Spot
7-8 Zone 4 Threshold
8 - Zone 5 low
9 - Zone 5 mid (Zone 6)
10 - Zone 5 High (Zone 7)
This works really well once you have a good amount of experience. Sometimes fueling, injury, illness or overtraining will skew these a bit but as a general rule, it is a perfectly fine way to train outdoors!
Have in mind you also suffer from HR drift... If you let's say do 8 x 3 min intervals at 90% FTP with 2 min rest between intervals, HR at 1'st interval and 8'th will be very different. And that will get better as you become fitter.
Between rest and threshold there is a very linear relationship between power and heartrate. The problem with HR % zones is that HR starts somewhere between 40 and maybe 70 thus shifting the zones %HR.
Furthermore HR depends on many more factors like temperature, fatigue, drift , cadence, hydration. If you know your Threshold HR and calculate HR Zones based on resting HR you will under normal conditions not have a lot of error.
Note: Above threshold things get muddy because a great number of people have the conconi deflection in heartrate, so the linear relationship does not work well above THR, and maxHR cannot reliably be used to calculate HR zones.
Congratulations! You are an amazing teacher. You know how to explain topics that for a lot of cyclists are not easily understandable. You are wrong about one thing though: these are most of all for beginners... not at all. I've been riding for over 40 years and I still learn something every time I watch one of your videos. Great work.
Love it! Thank you so much 🤩
ACTUAL REAL LIFE INFORMATION ON INDOOR TRAINING! HELL YES!!!!!!!!!!!!!!!! amazing video!
The legend is here!
@@EverythingIsPhotogenic Wo0t!
Thank you so much for this video.
30 years plus in cycling and never too old to learn something.
If only all my coaches throughout the years understood what you have easily explained in 38 minutes, superb.
One of the best videos out there that explains the subject matter. Well done Sarah!
Thanks, Sarah. You are fabulous. I'm a 64-year-old, fat, out of shape dude and it's time for me to get serious about this. I just finished up the Tour of Watopia and I want spend the next couple of months doing some workouts to get faster. I'm starting the Back To Fitness workout plan this evening. The ramp test scares the hell out of me, but it is what it is. I will probably only get the first couple of segments done, but it will give me a base to build on. Now I just need to figure out where my ERG setting is. 😎
Same. Just put my trainer together and I can barely spell Zwift 😊. Hope you improved. Hang in there brother!
Speaking as a doctoral student in human performance, this was extremely well done!
Background Music really annoying… god info tho
Have been Zwifting for a few months now and was terrified of the FTP test. You did an excellent job explaining things and took the mystery out of it. Now I am more confident in the FTP tests and working with ERG mode. This is the best explanation of this out there that I have found. Well done!! Love the videos you put out. :)
The video I’ve been waiting for and beautifully explained- been on Zwift for 3 yrs and have avoided setting my zones and doing training like the plague- mainly as it was completely foreign to me and to be honest I really enjoyed the fun side of the platform. This has now given me a desire to set my zones so I can begin to improve and get so much more out of the whole experience. Keep up the brilliant work . You mentioned fuelling for the ride within the different zones - any chance of doing a specific video on this - now where’s that Ramp Test ?x
Awesome. I've definitely thought about the fueling. It's a tough subject because so many people react differently to different types of food, but I could stick to some basics, definitely have to mull that idea around in my head a bit. Good luck on that ramp test!
@@EverythingIsPhotogenic - cheers- I do lots of social rides on Zwift with durations between 1 and 2 hrs and intending to tick off my remaining longer routes - so maybe a general video on fuelling for pre, during and post ride would be helpful- and variations of ‘fuel’ dependant on intensity of the rides - thanks for your awesome videos
Wow. I’ve been riding and running for years and never really done any structured workouts. You have explained everything so fantastically well that a new door has been opened to me. I cannot thank you enough. I now know exactly how I need to train in future, rather than do my normal random workouts. Your video is superb.
this is great work . Excellent !
Great video, Sarah. Very educational and easy to understand! :-)
Hi Sarah,
This is the best explanation of the Training Zones l have come across, well done 👍. The only thing you didn’t mention is are FTP’s effected by age. I’ve cycled all my life and competed in the past and still put in about 150 miles a week l am now 62 and would be expecting a higher FTP for what I put in. I’ve seen a significant drop in performance after 60 and constantly wish I could get back to somewhere close to where I was. Am l dreaming am I dreaming ? 😂.
Took me years to learn all this. Wish this video existed about 4 years ago. Well done.
Very good video! I think the 2 spikes before starting the actual test is just for warming purpose, I don't think they count for the ftp equation. Just like a warming protocol before a TT for instance
You are really amazing at breaking difficult things down and make it easier to understand. Thank you!!! Amazing video.
Great well-structured video! Thank you for breaking all that for us.
"Threshold zone is not a happy place" ))) Good one)
Why subtitles is not available?( I dont understant English without it(((
I think it takes a few days for UA-cam to populate them. I will keep an eye out, if they're not up in 48 hours, I might have to do them myself.
Sarah, I have been riding for 25yrs & have not taken a formal training approach. Being new to Zwift, I have found it gives me a solid framework for training. However, I must say that your outstanding summary of FTP & training zones helps me better understand how I should approach my training. You have given me the confidence develop more than any Zwift training video I have seen. THANK YOU!
Excellent! This is the best explanation of structured training I have come across.
Oh wow, I just discovered this video and it was fantastic. Thank you very much for explaining all the zones in a very understandable way. I am complete noob and just putting my head into structured training as I struggle with real increase outdoors. I need a structure and a system and you gave me the basic knowledge on where to start!
ERG mode is the only way I do structured training, Being able to close my eyes and zone out when i'm doing VO2's is a blessing.
Love your teaching style! I am humbled by your vast training knowledge!
the color yellow for threshold power mimics the color of the lion in your heart that will get you to the end of that effort!~
Looking forward to watching this. Was looking for information on these topics and loved your total beginners breakdown of Zwift
Finally, finally, finally, someone on UA-cam created a video who has common sense. I don’t mean to knock the rest of the world, but it’s almost unbearable to watch videos on here when the person creating them completely misses the point they are trying to talk about or teach about. You are a rockstar.
fantastic!
Thank you for this video. I'm new to cycling and Zwift, and this video was very informative. A huge thank you.
Hi, Serena. It has been another great video. Thank you. Everything is explained very clearly and fine. I have only one common remark concerning all your materials. Your English is very good and nice. I catch all well, but sometimes you speak really fast, too fast for me, especially that you give so lot of information in a sentence. As you have noticed I am not American or English so I hardly get all you talk about (I am Polish :-) So my great request is could you please ride a little bit slower ? (One zone lower :-)). Catch you in your next video.
Michał
Awesome. I’m new to indoor training and have been looking for this kind of explanation and information for several days!! Thank you for sharing!
Started following you recently. You are very good at explaining these topics 🤓 ride on 🧡
Thank you for your informative and articulate discussion. very helpful. will be back often for review
Awesome. Love your knowledge and skill to portray it. Remember 20% but made killer notes being a little older, but only 11 weeks into my cycling (currently zwift) journey and very happy to discover you a few weeks back.
Thank you for an amazing video - the information and the presentation. Really top level instructional video wow !
This is an excellent overview and should be prt of signing up to Zwift great explanations 😀👍🚴 subscribed
Just got to your channel while looking for what is exactly EGR mode (another video). Look like lots of interesting content to watch, definitely sub and binge mode on.
Question...My turbo trainer bike is a fixed wheel, so no gears. I use erg mode all the time as i use the structured training progs. My question is should i be using a geared bike with ERG off in order to get a more accurate (perhaps higher) FTP result?
Tried ERG mode once and I absolutely hated it 😂 - Yes, it was a miserable fight. Don’t bother now.
little late to the party, but this is great video. thank you. I watched it before, but now, after getting smart direct drive trainer, with goal to get fitter, I watched it again. explained in perfect terms that someone who never had interest in structured workouts, like my self, can understand. I thought to jump straight into some of the Zwift workout plans, but it makes sense what you said, ride for a bit, to get basic endurance and to get muscles familiar with these types of efforts. thank you!
“Bro science” haha too funny…ur the best at explaining this stuff I watch the GNC guys a lot but a lot of their stuff goes over my head or it doesn’t really sink in because of their British accent and they talk pretty fast. Keep up the good work!!!
Don't "diet on the bike." What a good way to put it, and something I'm guilty of. Thank you for that good advice. Cheers!
Great video!, I’m a new rider on Zwift would you suggest performing an ftp test right away or waiting a while, also I tend to run out of steam on the cardio and breathing before my legs become sore, does this indicate I need more cardio help before doing an ftp? Thanks
I have been falling lately in one of your videos ,due to swift and this video is top notch for beginners like me. 👍. This video convinced to subscribe at your channel. Keep that good work
Pheww, if this didn't get me excited to get my trainer up and running ( due to be here tomorrow) , I don't know what will !! Thx , im enjoying these videos as ill be new at using a trainer and zwift
Large population over 60 years of age riding. Can you make a video which is suitable for ftp and also zones for this age. Thanks
I've just started using zwift , this info is very helpful.
Thankyou
Great video, lesson! Amazing eye-opener. Thank you só much.
Excellent. Very thorough and most helpful. Thank you
She looks like that girl from Legally Blonde... Meredith Scott Lynn
Pressed the sub button with MAX intensity lol. Great video. Thanks!
You're amazing, you made it so easy to digest, you answered all of my questions and more, Thanks.
New watch really impressed with your videos so informative keep up the amazing content
If she slowed her talking down abit. I'd know what the hell she is talking about......SLOW DOWN!!!!!
@@dalecollins2085 there's a speed adjustment built into UA-cam 🤷🏼♀️
Incredible video this is sooo helpful you are really good at explaining this.
I wish I saw this video 6,000 miles ago. Thank you so much for this.
Superb!!! Great vid & excellent advice!!! thanks!!!
Zwift should pay you for this video, amazing! thank you
This is what I'm doing at this time. Just hitting the watopia flat route. I'll start trying some workouts in about a month
Which training program do you recommend for riders who want to try it themselves without a coach?
Really good video. Really helps humanise the numbers.
absolutely amazing breakdown! New subscriber! Just recently got a wahoo Kickr and your video just explained everything I needed to know about structured training. Thank you 😊
Excellent informative video. Thanks 👍
20:55 Yeah! You need to grow a huge ball and grab a huge weight and deadlift and squats a lot reps to grow and challange yourself. Not all the time on the bikeseat.
Absolutely fantastic video. Just the info that i needed as a new smart trainer and zwift user
Very fine video and information. I have a wish please speak a little slower :-)
Great video. Is it possible to get the names of the workouts you use as examples?
Excellent, great information. Thanks
Thanks for your efforts in putting this together, Sarah. You did a great job explaining what can be a complicated topic. I've been riding on Zwift for years now and you taught me quite a bit in the short time I've been watching your videos. Thanks again!
Great and helpful information. Thank you.
Outstanding explanation of zones! Thank you
Any thoughts on sufferfest 4dp and their full frontal test? To clarify I guess I’m
Asking for your thoughts after that Sufferfest video.
The 4 DP test will get that zone 5,6 and 7 really nailed down for you which is really effective. It will also give you a rider style it doesn't mean your pigeon holed there but it's interesting to know if you default more to a climber, roleur, sprinter etc. I think using a combination can be really effective, especially for racers.
Big thumbs up, very good! Thanks!
Very helpful. Many thanks for this video!
Loved it, thanks so much. Amazing video!
This is super helpful and some of the best info is at the end about ERG mode.
great content. super helpful. greetings from germany
Super detailed info in layman terms. Thank you
Great teaching. Love calling out the "bro science".
This is an AMAZING video. Thank you so much!
Thanks very useful video !!! Good job
I'm not a native speaker of English, with the help of subtitles I really learn a lot. Thank you for your excellent presentation. You are the best. Love from China
I don't have a bike or a trainer but I got a lot of value from this video.
I just really fell in love with your content, there is much meat and bone in it, thank you very much!
Thank you 🙏 so glad it's useful.
Really interesting and educational, thanks
Best explanation I've seen. Thanks.
Thank You! This answered a lot of questions I had.
Oh wow, really....most "cyclist" youtuber take 50 videos to cover that much....amazing, super balanced in the opinions as well. Loved it. 1 more suscriber.
Thank you! 🙏 I know it's long, but I thought it would be easier for most to have it scattered everywhere.
Great video,good information Thx!!
Is that a That Triathlon Life hoodie 👌✅
Indeed, love those two
@@EverythingIsPhotogenic they are brilliant. beautiful kit they do now. music they use is awesome too. 👍
I was going to comment on it. Was hoping no one else picked it up. Them and Lionel are my fave tri channels
Awesome job in explaining all of this! You even mentioned that zones above threshold are unique to individuals (everyone is different). 👍🏼
Great video Sarah. Good explanation for new riders to Zwift. Quite a few comments on energy supplements. I bonked out on a long endurance ride last summer and never want to have that happen again.
I know you had a previous video on your Greenies drink mix. I have been using gels and different supplement drinks but find the prices crazy expensive here in Canada. Can you do a video on DIY energy foods specifically targeting Zwift riding and perhaps vegetarian energy supplements/drinks? Thanks for these super informative vids.
@Larry Graham. Great idea! I would also like to hear Sarah talk about what it means to be adequately fueled. What are some good indicators that I am on boarding enough sugars when in zone 3+ and higher? I’m not a racer - aiming more for the endurance / longer distance rides - and I don;’t want to bonk but I don’t want to over eat either.
From malaysia, love ur content 👍☺️
Question, for races on ERG mode. ERG mode removes the "terrain" right? So when you are racing in Zwift, and you want have gradiants, ride away from others, you have to not use ERG mode, right? or can you achieved the same result with ERG mode. I'm following a plan on Trainerroad so I'm happy in ERG mode all the time. Thanks!
You will only have access to ERG while in workout mode. It will not function in free ride or races at all. The only exception is running on trainer road and Zwift simultaneously and letting TR control the trainer. That, as an aside, is frowned upon. 🙂
Thank you very much for this video!
Hey Sarah I have a quick question I’m looking at the Zwift FTP test (shorter), it’s supposed to be the 20 minute are you can go test but I’m looking at the graft and the red graft is showing only two minutes at 200 W the only thing that showing 20 minutes on the graft is the free ride…I’m confused please help?
Yep, the free ride is for you to do the 20 minutes. You pace it as hard as you can hold for the 20 minutes. There's no number in there so it won't hold you back or push you too far. The bars are just a warmup. If you have an idea of what you can hold for 20 minutes it makes it easier. If you have absolutely no clue, the ramp test might be a better option to get your baseline number then the next time you can try to push that number up on the 20 minute test
do people race with erg mode or is it only for training?"
I'm looking for a fitness plan as I turn 70. I ride 5 times a week, maybe 45-60 minutes a ride. I'm just getting educated on workouts, but I want to have a plan that I enjoy and will want to keep coming back to. I'm not a racer, but I would like to see progress and gain confidence. Saw your workout video, thanks that was very helpful. Also reading Fast After 50. Also, in workout mode, does zwift credit me for elevation gains, even though it ignores the terrain?
Hi, you'll get credit for mileage and terrain in workout mode, you'll just earn XP differently. There's a plan on zeift called pebble pounder that has 4 workouts a week with 3 intensity days either sweet spot or VO2 max between 40 and 50 minutes and one day of optional free riding. You can add in more free rides for more volume but 3 short interval sets a week will give some variety and maintain/build fitness. If you're looking for a bit more the zeift racing plan has slightly longer workouts and a little more intensity in the intervals. 🙂
More top draw content Sarah🥇 Thank you
Nerd alert..
Brains are so sexy..