Paced well, you’ll be in a tough spot during the opening minutes, a tougher spot during the second quarter, tougher still during the third, then the closing minutes will marginally grow your discomfort as the seconds pass like days, all the while your watts move very little. Browse Zwift workouts. Another common method is the 8-minute test, in which you ride 2 all-out 8-minute intervals with 10 minutes of rest in between. Thanks for the tip and the reading recommendation! The individual efforts of the 8 minute test should be harder than that of the 20 minute test, and should represent power at VO2max. I’ll take a look at that ASAP. Number 6 in our Zwift top 10 tips for beginners covers one of the most hotly debated topics amongst Zwifters. I think what’s going on here is you’ve stumbled onto some of the subjectivity of training. If you do the workout in Erg mode, the software will automatically switch to you to slope mode (level 3) for the assessment efforts. I guess what I’m asking for is to explain what to leave in the tank as it’s hard to discern what is anaerobic capacity and what is unused aerobic capacity in the tank at the end. We had a great group with Robbo, Oopnorth, Pewsey, Dobski and a few others. Boost Mode is a new form of Zwift Event that allows you to defer some of your power to when you need it most. Keep on using 8min FTP but find some workouts to improve sustainable power? While the standard FTP Test requires a challenging warmup followed by a 20-minute max effort, the Ramp Test begins with an easy warmup then ramps up incrementally each minute until … Learn how your comment data is processed. JD. This is exactly the article I was looking for. In any case, try reducing the intensity a little bit early in the intervals session and then raising it back up over the course of the workout, or just leave it there and COMPLETE each interval (with a mild reduction) which is the ultimate goal of every workout. Zwift Companion App Expansion: Added post-activity analytics and insights. Less than an hour to burn. An FTP test is a physical assessment, intended to evaluate your Functional Threshold Power (FTP). Certainly in the 8 minute test, there are prominent instructions to give “everything you’ve got left!” and to “bury yourself!” during the last 30 seconds of each effort. Here’s the strategy for today. Seriously. Are you trying to get fast but have limited time during the week to train? Since it is quick (normally about 25 minutes including warmup and cooldown) and fairly easy, it can be taken frequently to track changes in your fitness. I pulled off a decent effort that followed your recommended progression of discomfort. FTP Testing – Benefits, strategy, tips and pacing. The Ramp Test begins with a 5-minute warmup, and then every minute thereafter it gets slightly harder until you cannot maintain target power any longer. View plan >. Your Strategy. I ’m not great at racing.. Zwift’s FTP tests can be found under Workouts>FTP … An energy gel? I don’t have hills here outside, but I climb standing, and noticed that power outputs of 300W (FTP is 225) are much easier to sustain standing. In an FTP test, you attempt to sustain the highest workload you can for a specific duration of time. Perhaps the powers-that-be at Trainerroad should update the instructions to remove any ambiguities . Required fields are marked *. If you plan on continuing to work on your climbing abilities after your goal, you’ll want to choose the Climbing Road Race Specialty plan. I’m looking to get my butt kicked and improve power. Since FTP is supposed to represent the power you can sustain for an hour, the most obvious way to test FTP is to ride as hard as you can for 60 minutes and measure your average power output during that time. I am about to take the last session of a 6 week FTP Builder Training Plan. 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