You are going into high hearth rate even at very low watts - it generally means you are in bad shape, but good news is, you can improve your FTP simply by any kind of excercise - even walking the dog or so. I would recommend doing some rides around 100-110 W - no workouts, just explore the routes - like 30 km route, 4x per week. Push the hills if you feel good, but nothing crazy and you will surely improve - build the basic fitness level for serious training to come 🤗.
@@jeremykemp3782 Wait what, no, that would make it even harder! Best cadence is the cadence you feel comfortable, but generally speaking, cadence around 85 - 90 is the most efficient, and during an FTP test, you should aim around 85 - 95. Yes, it is different from person to person, but anything less than 75 is way to low for almost everybody. And, also import, stick to the cadence you've chosen, to much change in cadence can be extremly tiring. Her cadence was spot on, maybe a bit unstable, maybe a bit too wide of a range, but overall exactly in the range where you would like to be!
In short (very short), you need both, a good base in endurance, achieved by longer Zone 2 rides (basic endurance, 55 - 75% FTP), and every now and then really hard workouts in Zone 4 (95% - 105% for lactate threshold). Zone 2 will give you the ability to endure the rides, and based on that, you can improve your FTP by doing workouts in Zone 4. And don't forget to rest. If you ride to often (and to often to hard), and don't give yourself a rest day, you will plateau and not improve at all, or even worse. So, once or twice a week, at least, just a recovery ride, or even a full rest day where you will do nothing at all.
I've had good results doing lots of zone 2 endurance work, combined with 1 or 2 higher intensity sessions a week. Improved my ftp by about 40% since i started training on zwift about 6 years ago. I have done many of the workouts in the 10-12 week ftp builder program, though I've never actually followed the program. There look to be some pretty decent interval workouts in the threshold section too. I have made a number of custom workouts that i use for threshold sessions, but for the long zone 2 rides, i usually just pick a route and go for a time and average power target. Don't overthink it too much, anything you do is better than nothing, and it will probably take several years of consistent training to get to a level where you really need to be super specific about your training to see further improvements. Consistency is the big key, just stick with it, and you will see improvements over time.
Great job, while I haven’t seen the last ftp test since YT just recommended your channel to me it seems you have gotten stronger since the previous test even if the FTP doesn’t reflect that. Keep up the great work!
Thanks for watching, and welcome 😄 In my previous FTP, I kinda messed up because I didn’t really understand HOW to do the test. It was a bit of a fail. But I’m glad I retook it properly to get a more accurate FTP figure to use as a starting point 🙌🏻
Visit the hurt locker more often. Once it got 'spicy' you threw in the cards. Ask yourself, could you hold 138 watts for an hour? Work on endurance. Ride, ride, ride but as running is your thing - it doesn't really matter what your FTP is. Just forget the numbers and ride for general fitness.
Nice work! The ftp ramp tests are tough. I’ve found that doing the Zwift Time Trial series of races (and the wtrl team time trials) has done a lot to help me get stronger and increase ftp. New subscriber here, your video came up as suggested today on my feed, glad I decided to watch! I’m also a cyclist and distance runner.
Hey Lauri! Thanks so much for watching and subscribing, I really appreciate it and love to hear that you’re also a hybrid runner/cyclist. I hear it’s easier for a runner to become a cyclist that a cyclist to become a runner. I don’t know if it’s true but it’s true for me! 😅 I’ll definitely take a look at the time trial series, thanks for the tip 💡
Great effort! FTP tests are pushing as far into that uncomforted state as you can handle; I hear ya. Just keep spinning, time on the pedals.. don't do anything "hard" the day before your test.. either a day off or an easy spin session. Keep at it!
Well done Jessica. Thats a really good starting point, best way to improve it is to get the miles in the legs, racing, workouts or long zone 2... whatever gets you motivated to ride as progress comes from consistency. Maybe make a video trying all three?
Thanks for the tips, Ryan 🙏 Racing intimidates me still, but I’m keen to give it a go soon! 🫣 I’ll take a look at the workouts on Zwift. I saw there’s an FTP-specific collection.
@Jessicastrange Racing is a really good way to push yourself past what you think is achievable. The new categories make it so as youre racing others with similar power numbers as you.
Great job! Always a nervous time when you know you're going to have to go to your max, that's certainly why I never look forward to FTP tests. About the Grade, I wouldn't be too scared of it, it is hard but I think at your pace it would take around 25 minutes or so, which sounds a lot but it's no marathon at least!
Very good performance! Maybe the cadence should be a little lower at 80 -85 (?) I hate FTP tests, but you motivated me to do one today, even though I have slight problems with my calf --> trail running. But whatever... KEEP IT UP
Haha you’re probably right. I still found myself spinning a little to fast at some points 😅 I tend to switch to cycling when my shin splint flares up so I feel like I’m still doing something. Good luck with the FTP test, you’ll smash it 💥
@Aorist1. What an arbitrary comment. Keep your bro science to you and let the girl spin at her natural cad. Individuals have different cadence. Pro riders (GC) spin between 90 and 100. I spin 95 to 105 at lactate and 80-90 at zone 2. There is no physiological correlation between cadence and lactate production. Lactate is a product of intensity. I can spin at 70 rpm at my lactate threshold and 100 rpm on an easy zone 2.
@@danpinho Thank you for this lesson. It is my thought and my experience, it is not based on scientific studies. However, the higher the Kandez, the faster the storage is depleted, for me. That is why K3 training with a little more strength (all muscle fiber types). OK, I don't want a scientific discussion here (I also lack the knowledge on this) and as I said, it was just a tip, you can try it but you don't have to. And it does its job well (I already mentioned it). Greetings, have a nice day
Ooo! I’m pretty sure the gears are disabled during the FTP tests, so you only need to focus on the RPM, and the smart trainer adjusts the resistance automatically
Racing, pacing, workouts or long bimbles... what's the most effective way to improve my FTP?
You are going into high hearth rate even at very low watts - it generally means you are in bad shape, but good news is, you can improve your FTP simply by any kind of excercise - even walking the dog or so. I would recommend doing some rides around 100-110 W - no workouts, just explore the routes - like 30 km route, 4x per week. Push the hills if you feel good, but nothing crazy and you will surely improve - build the basic fitness level for serious training to come 🤗.
I think it's because your cadence was way too high from the start. Anything over 80 is too much. 70 is good, even 60
@@jeremykemp3782 Wait what, no, that would make it even harder! Best cadence is the cadence you feel comfortable, but generally speaking, cadence around 85 - 90 is the most efficient, and during an FTP test, you should aim around 85 - 95. Yes, it is different from person to person, but anything less than 75 is way to low for almost everybody.
And, also import, stick to the cadence you've chosen, to much change in cadence can be extremly tiring.
Her cadence was spot on, maybe a bit unstable, maybe a bit too wide of a range, but overall exactly in the range where you would like to be!
In short (very short), you need both, a good base in endurance, achieved by longer Zone 2 rides (basic endurance, 55 - 75% FTP), and every now and then really hard workouts in Zone 4 (95% - 105% for lactate threshold). Zone 2 will give you the ability to endure the rides, and based on that, you can improve your FTP by doing workouts in Zone 4.
And don't forget to rest. If you ride to often (and to often to hard), and don't give yourself a rest day, you will plateau and not improve at all, or even worse. So, once or twice a week, at least, just a recovery ride, or even a full rest day where you will do nothing at all.
I've had good results doing lots of zone 2 endurance work, combined with 1 or 2 higher intensity sessions a week. Improved my ftp by about 40% since i started training on zwift about 6 years ago. I have done many of the workouts in the 10-12 week ftp builder program, though I've never actually followed the program. There look to be some pretty decent interval workouts in the threshold section too. I have made a number of custom workouts that i use for threshold sessions, but for the long zone 2 rides, i usually just pick a route and go for a time and average power target. Don't overthink it too much, anything you do is better than nothing, and it will probably take several years of consistent training to get to a level where you really need to be super specific about your training to see further improvements. Consistency is the big key, just stick with it, and you will see improvements over time.
Great job, while I haven’t seen the last ftp test since YT just recommended your channel to me it seems you have gotten stronger since the previous test even if the FTP doesn’t reflect that. Keep up the great work!
Thanks for watching, and welcome 😄 In my previous FTP, I kinda messed up because I didn’t really understand HOW to do the test. It was a bit of a fail. But I’m glad I retook it properly to get a more accurate FTP figure to use as a starting point 🙌🏻
Visit the hurt locker more often. Once it got 'spicy' you threw in the cards. Ask yourself, could you hold 138 watts for an hour? Work on endurance.
Ride, ride, ride but as running is your thing - it doesn't really matter what your FTP is. Just forget the numbers and ride for general fitness.
Nice work! The ftp ramp tests are tough. I’ve found that doing the Zwift Time Trial series of races (and the wtrl team time trials) has done a lot to help me get stronger and increase ftp.
New subscriber here, your video came up as suggested today on my feed, glad I decided to watch! I’m also a cyclist and distance runner.
Hey Lauri! Thanks so much for watching and subscribing, I really appreciate it and love to hear that you’re also a hybrid runner/cyclist. I hear it’s easier for a runner to become a cyclist that a cyclist to become a runner. I don’t know if it’s true but it’s true for me! 😅
I’ll definitely take a look at the time trial series, thanks for the tip 💡
Great progress! I've never tried an FTP test on my Zwift bike. I'll have to put it on my to do list. Looks fun 😅😂
It’s not the most pleasant of experiences, but it’s good to do! Good luck with it 👍🏻
Great effort! FTP tests are pushing as far into that uncomforted state as you can handle; I hear ya. Just keep spinning, time on the pedals.. don't do anything "hard" the day before your test.. either a day off or an easy spin session. Keep at it!
Uncomfortable is definitely one way to describe it! 😅 Thanks for watching and for the tips!
Having your FTP in the bag is great on zwift, it makes all the future workouts more relevant, well done, FTP tests are generally awful!!
You can say that again 🫠
Well done Jessica. Thats a really good starting point, best way to improve it is to get the miles in the legs, racing, workouts or long zone 2... whatever gets you motivated to ride as progress comes from consistency. Maybe make a video trying all three?
Thanks for the tips, Ryan 🙏
Racing intimidates me still, but I’m keen to give it a go soon! 🫣
I’ll take a look at the workouts on Zwift. I saw there’s an FTP-specific collection.
@Jessicastrange Racing is a really good way to push yourself past what you think is achievable. The new categories make it so as youre racing others with similar power numbers as you.
Oh that’s good to know, thanks.
I’ll see what’s on this weekend and maybe give one a blast if I can squeeze it in 😃
Great job! Always a nervous time when you know you're going to have to go to your max, that's certainly why I never look forward to FTP tests. About the Grade, I wouldn't be too scared of it, it is hard but I think at your pace it would take around 25 minutes or so, which sounds a lot but it's no marathon at least!
Thanks 😊 It’s a good place to start building from.
Oooo 25 mins, you think? 😅 I will build up to it, but I love your optimism
Wow, well done Jessica. You got this 😊
Thanks Ian
🔥
Very good performance! Maybe the cadence should be a little lower at 80 -85 (?) I hate FTP tests, but you motivated me to do one today, even though I have slight problems with my calf --> trail running. But whatever...
KEEP IT UP
Haha you’re probably right. I still found myself spinning a little to fast at some points 😅
I tend to switch to cycling when my shin splint flares up so I feel like I’m still doing something. Good luck with the FTP test, you’ll smash it 💥
@Aorist1. What an arbitrary comment. Keep your bro science to you and let the girl spin at her natural cad. Individuals have different cadence. Pro riders (GC) spin between 90 and 100. I spin 95 to 105 at lactate and 80-90 at zone 2. There is no physiological correlation between cadence and lactate production. Lactate is a product of intensity. I can spin at 70 rpm at my lactate threshold and 100 rpm on an easy zone 2.
@@danpinho
Thank you for this lesson. It is my thought and my experience, it is not based on scientific studies. However, the higher the Kandez, the faster the storage is depleted, for me. That is why K3 training with a little more strength (all muscle fiber types). OK, I don't want a scientific discussion here (I also lack the knowledge on this) and as I said, it was just a tip, you can try it but you don't have to. And it does its job well (I already mentioned it). Greetings, have a nice day
What heat did you have during the FTP test?
I don’t know what the temp was in the room, but you could have cooked an egg on my face afterwards 🥵😆
@@Jessicastrange sorry my English isn’t perfect bit what I mend to ask was what gear was you cycling in?
Normally my gear is between 8 and 12
Ooo! I’m pretty sure the gears are disabled during the FTP tests, so you only need to focus on the RPM, and the smart trainer adjusts the resistance automatically