Zwift 6 Week FTP Builder - Final Ramp Test (did my FTP increase?)
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- čas přidán 29. 08. 2024
- Well, I finally get to see what all this work has been leading up to. Here is my final ramp test of the program. In this video, I break down what I learned from the previous FTP tests and how I applied it to this one. I've already done a breakdown of the first three weeks of the program - in a future video I'll discuss the last three and my thoughts on the plan, overall.
#zwift #ftptest #ftpbuilder #tacx
Lemme get ahead of a few questions and comments:
-Do I think I can ride 304 watts for an hour? Probably not.
-Do I think this FTP number is gospel in the "real world"? Again, probably not, but it's a good benchmark to train to in Zwift.
-Do I think that success in Zwift translates to the "real world"? Gaining strength and endurance absolutely will. Of course, there's things like wind, weather, hills, handling, flats, and a myriad of other things that are different. Calm down.
-Isn't the 20 minute or 60 minute test more accurate? Yes, but I'm a beginner. I have no idea how to pace for those. Again - calm down.
-You don't learn how to properly use your gears in ERG mode. Ok. I'm training strength and endurance. I'll work with my gears outside.
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Equipment used:
Garmin Tacx NEO Bike Smart
Garmin HRM Dual Heart Rate Monitor
Sony ZV1
I've been living a quite inactive life in the past two years, I stumbled upon your videos by pure luck and had a lot of fun watching you train. I ordered a Canyon endurace 7 and a tacx flux trainer because of that. catch you in Watopia!
That’s awesome, Max! See you in Zwift!
Excellent & congratulations
304w that is proper impressive! Those tests are brutal and no fun, so kudos for doing 3 within a month
Thanks, Simon. Taking a few days doing some easy riding before I bring the pain back!
Great job on the test man. I hate doing them & I don't ever do well vs what I can do racing.
Well done. An increase in your FTP is a nice reward for all your efforts on that training plan. The downside is if you hated those Tempo workouts when your FTP was 287 wait until you see the power numbers you have to hit when you're at 304. 🤪
I think I'm starting to like the pain!
Great video and very informative! I'm going to apply those strategies when I retake the ramp test in early March. However, there are a couple of additional items that I plan to incorporate on test day that I didn't the last time around. One, to include some mobility as part of my warm-up, to get loose and completely stretch out. Second, I imported GP Lama's Ultimate Warm-up into Zwift and will do that immediately before the test. It's a longer warm-up (about 26 minutes) but I saw a bump in my FTP when I did the last ride of TdZ.
Nice! The playlist really helped me, mentally. I didn’t mention it in the video, but I did do a lot of stretching and a slow spin in Watopia before this one. Best of luck on yours - 300+!
I'm about a week behind where you are on the 6 week FTP builder program. I just recently got the Zwift hub so I could get some worthwhile time in the saddle during the winter and be ready to get some real riding done when the weather is nice out. I'm starting at a much lower FTP of ~180... No Idea where I used to be as I've never had power meters but as is usually the case life gets in the way and you get out of shape... I'm hoping to at least break 200!
Looking forward to more progress videos from you!
That’s awesome - here’s to some fantastic gains! Take a rest day before the FTP - also the playlist thing really helped me get in the zone, mentally! When you think you’re done, you probably have another minute left in he tank!
Really well done, I done the 12 week one a few years ago, I did not do a ftp test at the start or end, just went with what my Garmin or zwift ride told me, maybe a mistake, but the consistency is the key, keep going, choose the workouts that fit in with your week, and get them done, Plenty of zone 2 and sweetspot in the 12 weeks, and after I lost a few kgs and was flying ready for the better weather outside, it's a bit borring doing workouts on zwift when big events are on, so changing things around for a race or a tour ride is the way to go, but consistency is the key. Again well done, and best of luck.
I was getting a little antsy about getting in different kinds of rides by the time the training program was done. I hate doing too much of the same thing and the weather was getting nice. Overall, it was a great boost to my riding!
Great work! Anything 300+ is a solid power figure. Keep up the work!
Thanks!
Fair play mate. That a good number. It’s my nemesis this test. I prefer to do the 20 minute test. I feel this one’s probably more accurate though. Either way well done brother 🎉
I never know exactly how to pace myself for the 20 min. I prefer this one - it’s easy until it’s really hard. I never give the exact number at the end a lot of thought for anything other than comparing to the other ramp tests and a baseline for Zwift workouts. I’ve since increased my FTP a bit through Zracing and a bunch of riding outdoors. Thanks for watching!
@@ericbarnettcycling I’m the same. I always score higher on a 20 minute than a ramp. The problem I have with a ramp that a it goes to really easy to I want to die in a flick of a switch. I’ve done a few on my channel. Going to be coming back in doors next week and getting my training started for next year. I’ll be staying tuned matey to see how you progress
304 is amazing Eric - really great progress
Thanks, Mike!
Keep putting that work in E! 💪🏽
Thanks Erik! I’m not in your review mirror, yet! Maybe someday!
@@ericbarnettcycling I was where you were when I started. We all go on the same journey and you’ll be right up there in NO TIME!! Keep. Putting. That. Work. In!!!!!!
@@DontGetDroppedCycling man, I really appreciate all the support! Loving your channel - learning a lot while being thoroughly entertained!
Good work love to see you do 304 for an hour as doubt I could hold my 204 for an hour from my experience it over estimates FTP but hopefully you have a different experience
I really only think of it relative to the workout plan - a baseline at the beginning that it bases the workouts on and a test at the end to show improvement. Don’t think it translates to the real world or even to Zwift racing. I may try a future livestream where I see how long I can hold it - I don’t anticipate long. Definitely feel stronger, though!
You killing it in views, but no subs. keep it up!
Thanks Mclovin - I'm still a fairly new channel, so I hope the subs catch up. I'm just going to keep plugging away at it!
Man, over 300w is no joke! congrats!
Thanks! It’d be more impressive if I could lose about 10 lbs!
Impressive
Thanks!
If we split the difference between your two early numbers you went from 280 to 304. And that is just from a simple 6 week plan, that is an amazing jump and don’t down play that at all.
Thanks Chris! I see so many people improve by 30-50 points - just was hoping for a miracle! I’m definitely happy with my new FTP!
If you are starting to properly race, do shorter and flatter races first, 20-30km, this will help you to build the confidence and endurance to start holding your threshold number for closer to 60 minutes, technically the 60 minutes would really be completely fresh, which makes no sense when training or racing, so hitting a new FTP value right out the gate for close to 60 minutes will most likely not happen, 20-30 minutes should be fine though with some getting used to those types of efforts.
Some Tempus Fugit or London time trial series might be good training for that type of effort as well as a race, to get you used to the pacing.
Thanks, Frank! I’m planning on trying a shorter Scotland race on Friday. Fingers crossed!
I've heard the lite version of the ramp test doesn't jump 20 in watts. I don't know if that would of made a difference but you maybe could of done 410 watts longer than the 420 watts. A thought. Great job either way & for sure should of had the rest day. =)
Definitely the rest day would have helped. The number itself isn’t super important- I know that Zwift Power will update when I race. Interesting notion that the lite test might produce a slightly different number… food for thought! Thanks!
Ramp test lite ends at 250 watts.
What was your w/kg or body weight during the test? Excellent job 👏
I was between 185-190 lbs, so about 3.5 w/kg at the time. It looks like a lot of watts, but I’m a heavier rider. Thanks!
Great results! What w/kg does that put you at for Zwift category racing?
Technically low low B, but my atrocious performance in the one race I tried and my lack of stamina points to C.
@@ericbarnettcycling that’s really great! Looking forward to seeing those race videos!!
For the future, I don’t recommend Zwift’s training plans. They are absolute shit, I am most impressed that you completed one. More Z2, Z4 and Z5 specific training. For me, I am way better at the ramp test than the 20min test. I would like to see what your 20min power is
What training plan do you recommend?
I actually really liked it. I’m a tad stronger on a bike than a beginner but definitely a beginner to any type of training. I can definitely see how it wouldn’t work for everyone, especially those with a lot less or a lot more fitness, but somehow it worked well for me. I’m going to see how long I can ride the FTP I got from the ramp test. Definitely won’t be an hour, but it will be an interesting experiment.
@@Sunnydaypicnic Depends on your goals, but Zwift has too much tempo/threshold and you will most likely overtrain and gain very little Z2 power. A pretty simple training schedule would involve 2x1-1:30h Z2 during weekdays, 1xthreshold, 1xVO2max, 1-2xlong Z2 during weekend, and 1 rest day every week / every other week. Try to strive for 70/30 - 80/20 time in Z2 vs. the rest of the zones. The key is to stay consistent, little training over long period is better than a lot of training during short period. Find a good balance that works for you and build upon that.
I heard the 20 minute test is more accurate, but my problem with it is that unless you already know how to pace yourself you're kind of pissing in the wind. Ramp test may not technically be as accurate, but it's far more beginner friendly.
@@Bungle2010 that's exactly what I thought!
Any thoughts of doing the ramp test again. I suspect after a week of rest you'll hit a higher number.
Probably not - I think my FTP will be more accurate from Zwift power updating through races. I imagine a scenario where I just get good at taking the test and that number isn’t really usable in the real world. That being said, definitely want to set up a test where I see how long I can ride 304!
@@ericbarnettcycling racing is strange though. I'm a low C so I have to give it my everything to stay with the lead groups, this has provided me with FTP increases. If you ride C cat you'll have an easier time during the races as you can cruise more. I suspect you'll have to do the odd race in B cat to improve your ftp as that'll push you - a lot.. 🙂
@@AdamJennison yeah, I don’t imagine it actually improving from this number from the racing for awhile. I really only think about the 304 as being relative to that training program and ERG and Zwift itself.
treshold is what u can ride for about half an hour. Can u? Cause i think then u should be able to ride ADZ under 50 minutes. Would be interesting to see. Not that it would matter if u dont btw.
I’ve been thinking about setting up a test where I see how long I can hold my FTP. I can create a workout in Zwift that has me at Threshold in ERG for an hour (after a warmup, of course). I was thinking about doing it on ADZ and once I fail at holding FTP, spend the rest of the time trying to finish under an hour.
@@ericbarnettcycling yeah would be nice to see.
thats about 10% increase on ur ftp right? i think that the ftp builder is prob very subjective, im wondering what is the average gain in % people are getting it..
Totally subjective. I started out in fairly decent cycling shape with good endurance - it was just basically adding strength and structured workouts to a strong base. Results for different people will vary pretty drastically depending on what shape they are in before starting, how well they stick to the plan, and how they are resting/recovering/eating/etc when off the bike. I imagine that people with less fitness initially will increase their number by a larger percentage than those whose curve of potential improvement is leveling out, but that's just a guess.
@@ericbarnettcycling yes, based on the little I know but read about it, these factors you mentioned bring complexity to what expect from the training. I'm currently 2 weeks by finishing a Zwift fto builder plan, let's see how it goes. I can feel already that my FTP should go up, I just want to see by how much. I hope not much because I still want to keep a little long on cat C racing :)
@@Gledii haha, right. Cat C to B is a bigger jump than people realize - can’t blame you for not wanting to upgrade so early in the year. Good luck on improving your FTP - don’t get too good, lol.
@@ericbarnettcycling ehhe. one of the reasons im trying to improve FTP is to be more competitive on the C cat. The prob is if it goes more then 10%, im in B.... it happened the same when i was in D, when i started to be competitive, i upgraded to C. i think its a constant chasing till u reach A.
I’m a beginner in this but i can’t get the ERG mode to work
Have you tried running the companion app? Also, are you riding a smart trainer?
@@ericbarnettcycling yeah, I’m using a TacX Flux smart trainer. I have not used the companion app yet! Thanks for answering me sir👏
@@redbertiethechampion1863 There's a toggle for ERG on & off in the companion app. I believe it can be done in Zwift while in the menu during a workout. Can't be in ERG for a free ride, but during a FTP test or a structured workout is the way to go!
@@ericbarnettcycling Thank you so much Eric! I got it all sorted now👍
304 mean nothing. What is your watts/kg ?
At the time of this test, 3.6
10:01 I dont know how they figure this...I was on the 1 minute of 340 and after the spiral of death it gave me a 196...So it dropped me almost half of the 340..I'm confused.
Hmm, that is strange. I would ask if you were for sure in ERG, but you said it spiraled. Even if it figures off of your previous minute of 320, that would still be 240. 196 would make your final minute around 260. So, no idea what is going on there. Did you record any video? The calculation should be 75% of your last minute’s average power. Strange…
@@ericbarnettcycling well went it started to spiral I tried to pedal again...I lasted like 30 seconds and then the spiral came again saying off erg mode and than I did this like 3 times and the final was 196...SO maybe I should have left the first spiral of death go??
@@jeffcreed2539 maybe it went off the first one. It goes off of an average power of what you’re doing and not necessarily the stated power of the interval. So, if you stopped or slowed that brought down the average power.
@@ericbarnettcycling ooh ok.