How Many Watts Did I Gain In 4 Months? Zwift FTP Ramp Test
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- čas přidán 31. 07. 2024
- Follow along as I do my final FTP Ramp Test on @Zwift from my winter indoor training. I kicked off my first cycling training program ever in December of 2023 with an FTP of 259W. Prior to this, I was just riding without following any structure and measured at 246W in May 2023.
I know now that the Ramp Test isn't the most accurate at measuring FTP (favours sprinters), and that the 20min test is more accurate which is something I'll have to perform in the near future. Needless to say, it's a decent comparison if I'm testing the ramp test results with each other.
#cycling #zwift #triathlon #triathlete
Intro 0:00
Skip to 4:37 to start the FTP Ramp Test.
Follow along with me and let's suffer together!
Using an @elitecycling Direto trainer for my indoor rides on a Felt IA16.
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Congrats!
Thank you 👍👍
Good effort. The ramp test will always give you a slightly inflated number. But both test will give you a good enough number to set your training zones from. Main thing would be to err on the cautious side when doing your fat burn zone 2 stuff. If you go over the 1st threshold you won't get the benefit or adaptation. Improving ftp is not the be all and end all. Take your assumed ftp of say 260, how far can you push this out for. Probably not 1hr, but working on pushing it from say 37 mins to 45 mins, which is a typical time range for ftp. In a lot of instances that would be better than 280w ftp for 20 mins. It's hard, but you have to work at your time to failure at threshold, for you that looks like it is going to be sitting at low 170 bpm for that time, mentally challenging for sure. Nothing wrong with polarisation, but at some point you need to push the power for a prolonged time so you can adapt to the stress of it.
Thanks for the info! I agree that I need to push higher power for a prolonged time, as it also makes the lower power feel easier relatively speaking. I'll have to try a 20min FTP test some time to compare!
Ramp tests feel easier to me and the overexaggerate my FTP because the protocol leans towards my high VO2max. 20 minute tests with the proper interval before are mentally challenging to me. I stopped some of the test prematurely when I was not in the right mental space and tried another day. 20 minute test also only really make sense when you know how to pace and stick to it. If you blow out early, the result is meaningless. For me it's worth the effort because that number replicates my FTP better.
Agreed that they tend to measure higher than a 20min test. However relative to each other, I think ramp tests can atleast measure progress
I see you're a very pacient person Henry, seeing that you've explained this at least 3 times already.... hahaha
I got 200 w in zwift ramp test but 182w in wahoo 4dp test. I feel wahoo's more accurate. I can't ride at 200w for 1 hour but maybe ~180 w.
Solid power 👍 thanks for watching!
Hey, me again.🙄 Do you mind sending me a link for the new ridenow tpu tubes because i want to buy them from a safe seller but none of the ones i can find on aliexpress have reviews. Thanks in advance🙃
Try this link:
s.click.aliexpress.com/e/_DdFn7FD
@@henrychungfitnessthanks, unfortunately they don't ship to mily country. I've found a few listings that ship but don't have any reviews. Maybe it's because they're too new? Should I trust them?
@@crazylordhd98 ah that’s too bad. It’s tough if there aren’t reviews on the item. If the seller is well rated then it might be worth a try, but there are also other TPU tube brands that might work well too
@@henrychungfitnessthanks, I'll give them a try! Btw what cassette did you order for your bike? I'm in the market for a hygge basically identical to yours but saw tracevelo's video on how to shop on AliExpress and started getting skeptical😅. Also, is anrancee on AliExpress a legit seller?
@@crazylordhd98 yes I've ordered from anrancee before and they're legit. I use Shimano cassettes (some lightly used and bought locally)
12:24 ftp tests are delightful.
As delightful as snow in the middle of June 😂
btw, isn't polarized training, zones 2 & 5-6?
I averaged 371watts for 20 minutes yesterday putting me at 351ftp.
I also did 451watts for 5mins today.
What are you guys on? Cause I want some! ✌🏻😁😜
@MiguelAugusto1982 James halls (aka eddy halls brother aka worlds strongest man) fitness program. Squats and sprints. Train insane or remain the same.
Geez so much power 💪😱