The ramp test has its place, but in my opinion, it is not the best way to predict what your FTP is due to the myriad of factors discussed above, but mainly because of the individual variation for shorter duration power outputs. I test too high on TR’s ramp test every time. Here’s an example to calculate your zones. Shrike March 2, 2019, 8:11am #16. mcneese.chad: Determine Your FTP with Zwift’s New Ramp Test. Just want to know if it´s a good idea to log the FTP result from step test on Troad to start training plan, or really is necessary to validate that number doing a 3rd 20min test, which I want to avoid. A ramp test is designed to estimate your FTP. Posted 2 weeks ago It's a pretty simple protocol - warm up for five minutes, then do one minute intervals starting at 100 watts that go up by 20 each round. When you press ‘Calculate’ the following will be returned: I don’t seem to do well in FTP tests, and today was no different. You keep going until you physically (not mentally) cannot continue. The ramp portion of the test should, ideally, take about 5-20 minutes to … After your warmup, the Ramp Test has you perform an ascending series of 1-minute intervals. Here's one of those posts. Power zones. Anyway, really loving that Zwift have got round to a ramp test. And then, rather suddenly, it will get much, much harder. (as per documentation) - Calculate 105% of your FTP and perform the 20minute FTP test to validate the figures. Setup and download a custom workout file to use for the test in Zwift. All females use a 15W/min. The accuracy of the test is based on a very controlled progression of effort until failure but the calculation is only based on the last 60 seconds of the test. The second problem, this is a VERY demanding test. It's also important to follow the target power closely as you progress through the test. After your warmup, the Ramp Test has you perform an ascending series of 1-minute intervals. So I have done a few ramp tests from various sources including Zwift, TheSUF (Half Monty), TrainingRoad and had my FTP auto detected by various Garmin devices. Take an FTP Test In Zwift. A ramp test uses a relatively short progressive build of one-minute steps to identify the upper limit of your aerobic capacity quickly. Of interest is that the results are always very different. I am curious to here other people's results with ramp tests versus 20-minute tests. Thanks! Before that I manually adjusted the load, or the test was on a "dumb" trainer and the test subject had to adjust to and maintain a power level as directed. First, F unctional T hreshold P ower, is defined as “ the highest power that a rider can maintain in a quasi-steady state without fatiguing for approximately one hour. If you push too hard on early segments, you're … Athletes often ask me what their FTP should be. 19 January 2017 at 08:12 TrainerRoad has a ramp test as well and they recommend using ERG mode. I scored 5 watts higher on trainerroad than zwift but I kind of expected that since the zwift test was completed after only about two weeks back from an off period and the trainerroad test was after about a month of somewhat structured training. This is what British Cycling used based on my recommendation. Record the results of your test (using a ramp test to exhaustion), specifically the watt level of the final completed stage and the duration ridden of the last, uncompleted stage Both Zwift and Trainer Road use the incorrect ramp rates and protocols for testing MAP. In case you couldn't tell, I'm a bit frustrated that my watch won't figure out my FTP for me. STEP TEST p/b HPTek - *IMPORTANT* Set your FTP to 100W before starting this workout. Just like heart rate zones, these zones build up in intensity (from Z1 to Z7). If you're below 60kg/132lbs or are just newer to cycling, this is the test for you! written here many times before describing how to do a field test to find your FTP. If I were to sum myself up as an athlete I would simply say, “I like fitness.” I played traditional high school sports, I was once a runner, had a brief stint with rock climbing, I attend a CrossFit gym, and in the summer you won't catch me anywhere but on mountain bike trails or pushing watts pedaling up Vermont hills. I suggested that non-elite males use a 25W/min ramp and elite males use 20W/min. I did the Zwift test first and then about a month or so later did the Trainerroad test. I usually use short Zwift TTs at Tempus Fugit. This method of testing isn’t new and has been around in some shape or form for many years. After your warmup, the Ramp Test has you perform an ascending series of 1-minute intervals. I suggested that non-elite males use a 25W/min ramp and elite males use 20W/min. There are 2 main problems with this approach. In Zwift, you can find your FTP 3 ways; the standard FTP test, the short FTP test and the Ramp test. Each second matters during the test. 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