I have a slight issue with this, I’m classified under A grade (My FTP is ~4.6w/k). For me, I found that my AVERAGE heart rate for sweeptspot starts at 77% HRMax (or Follow on Strava. He lives in Northern California with his beautiful wife, two kids and dog. Looks like you're using new Reddit on an old browser. Zwift Insider makes a small commission on purchases made from these links, so please shop through them to support our efforts. Froome did a well publicised test where his FTP was 419 @ 69.9kg – giving an FTP of 5.99 putting him in the middle of World class, where we would expect him. If you want to succeed in the A category, you’ll need to be able to hit 4.0 w/kg or better. I think what you have shown is that your guess of Roglic’s FTP is wrong, rather than the chart is wrong. Build the Endurance Engine Start by building your aerobic engine. It changes up and down and is useful in training programs. Anything done on the computer will refer to the wrong date/time. My assumption is that I race according to the pure numbers I can sustain at 5,500ft (1,676m). We’ve seen Primoz Roglic’s power numbers for TTs that he’s won on the protour and they’re in the middle of the domestic pro range, and those are TTs that are less than an hour. Overall it’s your W/Kg that’s really important. Here’s a handy chart showing typical power numbers for various categories of cyclists in real-world racing. Overall it’s your W/Kg that’s really important. Do you think I’d be better off going to the B race? Is there any consideration I should take for living at altitude? Otherwise, with some rare exceptions, you’re just along for the ride. It changes up and down and is useful in training programs. The main ways of using it are the following: Races. But at the moment, I’m working through the review of the Stages L50 cycling computer and the Stages-Link website with Today’s Plan integration. Do you race at all? FTP is the average watts that a rider can sustain for an hour-long effort. FTP is a figure or measure of your power. I have an FTP question for anyone using both Trainer Road and Zwift. Yeah, I would race at whatever my FTP is at the altitude of my pain cave. as a triathlete I`m trying to keep a high cadence and currently doing the test at around 100rpm, these are my latest result figures, FTP 341 watts, 4.49w/kg threshold hr 157 bpm. Then got to 163, then 175, and in the Tour of London stage #1 where I went full gas, got to 191. You’ll learn a lot about you and fitness. Change date/time Although working, it is not recommended to change the date/time on your computer. But I’m so light that I think in a race that isn’t completely uphill I’d get slaughtered. It’s the official results site for all Zwift races. The weather in Portland has taken a fast, hard turn towards the end of the road riding season. Rider categorization for racing on Zwift breaks down differently, although this may change when Zwift rolls out their racing features. I didn’t read carefully and see that it’s based on real world cycling. Now that you know your FTP, where does that place you among other riders? Use the journey of self improvement to take you somewhere. 6 months is a very long time -- are you sure you want to prioritize aerobic/lt for that long? Mix it up with some free riding at Zone 2 for 2+ hours. Eric Schlange, Webmaster If you ride better than 6 Here's how to take an FTP test or a ramp test on Zwift, what the numbers mean and our tips for getting the best score possible. So his actual FTP is lower than that, probably on the level of a US Cat 1. My FTP on Zwift is now at 222, a refresh doesn't seem to change the FTP on Zwift Power. My short term goal over the next couple of months is to reach 3.2w/kg so I can break into the B category. Then it’ll probably be a long slog over the next year or more to work my way up to A. I have no idea if that’s a realistic timeframe but that’s the plan! Could you change from pre accident 238 to 222 please. Edit: also worth mentioning that my 20 minute power is my strongest area, so I also have goals to work on 15s, 1m and 5m power to bring them in line with my 20 minute power. Based on your performance and FTP ZwiftPower will assign It is a part of training on power and this type of training is getting more and more popular because it’s very accurate FTP TestFTP stands for Functional Threshold Power and represents the highest wattage number you can expect to average over an hour. Upon saving your ride, you will be notified if your FTP improved. The w/kg index that corresponds to race category in Zwift is just a Start by using your FTP to help you choose the correct race category. Zwift Course Calendar – Current Guest World Sched... Ride All Zwift Routes and Get All the Badges in 12 Week... Matchmaking: How a Simple System Could Revolutionize Zw... Sticky Watts: Why They Exist, and How They Affect the Z... How to Race on Zwift (Setup, Strategy, and More), Shop for a trainer using our Smart Trainer Index. FTP is just a number and an Posted by Eric Schlange | Jan 11, 2016 | Training & Nutrition | 10. I have a question about the W/kg I am categorized as a D (which is what I am) but i really dont see any D rides or races for that group. Currently the most popular categorization scheme for Zwift races is as follows: A: 4.0 w/kg FTP or higher Besides, if you synchronize Zwift with e.g. So you can race B’s just fine. Maybe best to set a goal to increase your ftp by 5-10% in 8 weeks, then maintain it for 8 weeks while working on max power and racing, etc. Rider categorization for racing on Zwift breaks down differently, although this may change when Zwift rolls out their racing features. Using Zwift with a dumb trainer, unless calibrated is only good for training/interest, the actual numbers could literally be 100w out. B: 3.2 w/kg to 4.0 w/kg FTP I have near identical stats to you- 64kgs at about 200w, so about 3w/kg. Group workout mode works fantastically in Zwift and ensures that the power targets are tailored to YOUR level. D: Under 2.5 w/kg FTP, Eric runs Zwift Insider in his spare time when he isn't on the bike or managing various business interests. When completing the FTP test what rpm do you recommend? Most races on Zwift are categorised from A-D. A is for those whose FTP is 4.0 watts per kilo or more, and then each category below that caters for Zwift’s training plans use your FTP to calculate certain workout metrics to track improvement and progression. 4 W/kg is a pretty common goal among amateur cyclists. C:: 2.5 w/kg to 3.2 w/kg FTP You need to be on ZwiftPower to be actually in the race. Zwift Cycling – how can you use it? I would not believe this chart for a second based on what we know about top pros. I strongly suggest you watch it (it's only 20m long) to get a better idea of how the FTP test works and how it can benefit your Another approach, sign up on Zwift power and do some races. I am currently in week 5 Low Volume of XC Olympic Race. Not sure if this is just a matter of estimates, trainer inaccuracies, or an indication of rampant cheating on zwift (would not be surprised). ZwiftPower only makes you race as an A if your FTP is over 250w AND 4 w/kg. W/kg does not take into account age. “If you really need to work on figuring out your FTP, set up in Zwift and you’re there.” Allen, who calls FTP “the gold standard in terms of assessing your cycling fitness,” has been coaching athletes in the importance of FTP and training via power for over 16 years. Zwift How-To: Taking a FTP Test on December 16, 2017 FTP – your "Functional Threshold Power" – is the wattage you can stay below and sustain for longer durations, while going above it causes fatigue to occur very quickly. Why ‘riding on Zwift’ is not a one-size-fits-all I recently put together a back-to-basics, introductory ‘where do you start?’ guide to the market-leading indoor training software, Zwift (www.zwift.com). We’ve already discussed what FTP is, and why it matters on Zwift. Indoor training used to be horrible – you stared at a wall and sweated all over the floor in the hopes of being fit by spring. I just completed the 8 Week Race Day Prep workout, but races are a ways off still, so I started the Build Me Up program, but the Halvfems, the first workout, crushed me. Click on a row to show more details about the workout(s) in the event. Hi I was off the bike through injury in Dec and Jan and I have been building back up. Unless you are a 40km TT specialist there is a lot more to cycling fitness than ftp. Zwift is incredibly versatile. Do a plan like the 6 week ftp builder, just “training regularly” might not improve ftp much at all unless you have some structure. Furthermore, coach-prescribed workouts from … Even the mentally calloused had I don’t have a power meter on … I do about 100-120 miles per week, weigh 78kg, and have an FTP of 280. Another good way to make sure that your FTP is accurate is to monitor HR as well during long sweetspot workouts (88%-94% FTP intervals). Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), How to Watch Zwift Races Live on Your Computer, This community-driven site is maintained by Eric Schlange and a team of Zwift enthusiasts. Thanks. I’m currently a mid-level C racer in Zwift, but with good training, I might make it into the B field by the end of this trainer season. Hi all, We've had the winter, February in particular, from hell, so a lot of time, with some commutes on Zwift. In Zwift racing, there’s a good chance you’ll get dropped soon after if you do this. There will be time for pretending to be tough and riding in the cold and rain. I weigh a little under 110ibs meaning my FTP is a little over 210. Use the filters to filter out group workouts based on your So I just started using zwift a couple of weeks ago and been loving it. measured in Watts. Another Zwift Elder, Jonathan Pait has done a great video breakdown of the 1-hour FTP workout in Zwift. It makes no difference if your FTP is 400 watts or 100 watts, the targets you see will be specific to you – all while ] Mainly been using it for the workouts with ERG mode turned on. Firstly, the numbers vary depending upon the power meter used. Press question mark to learn the rest of the keyboard shortcuts. That's about the problem I am having, I have the tacx vortex ( a less expensive smart trainer ) and I rode the mountain route last night and had some hard intervals I … My current FTP is at 200 and I weigh around 65kgs what sort of results should I be aiming for if I train regularly for the next six months? Probably best to set a percentage increase goal per training block. Zwift has just released an in-game ramp test which determines your FTP in less time and suffering than the standard Zwift FTP test. Is My FTP Good? If someone could give me a better understanding of my performance it would be much appreciated. Then decide where to go from there. Hi guys, am new to the world of training with power wattage and have been riding a lot on Zwift with a smart trainer. Zwift is constantly tracking your FTP, so if your FTP does go up during a race we will be sure to let you know. Here’s how you can use the results to improve your performance. In October my FTP test placed me at 274. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. I went from 202 to 244 in 6 weeks but I’m sure it’s different for everybody and I expected more like a 10% increase. To make it into Zwift’s highest race category, it’s enough to be an average cat-3 racer. FTP is a figure or measure of your power. [email protected], Designed by Elegant Themes | Powered by WordPress. I completed Sweet Spot Base Build, and my next FTP Ramp test indicated FTP 268. Currently the most popular categorization scheme for Zwift races is as follows: A: 4.0 w/kg FTP or higher The Zwift C category (next from the bottom) says that you should be able to ride at the level between 2.5 to 3.1 w/kg. Zwift Categories normally fall into the following ability levels Category A: 4.0 w/kg FTP or higher Category B: 3.2 w/kg to 4.0 w/kg FTP Category C: 2.5 w/kg to 3.2 w/kg FTP Category D: Under 2.5 w/kg FTP The W/KG numbers Zwift is the ideal platform for an FTP test. Zwift Insider is independent of Zwift corporate (. How ‘good’ is your FTP? Rather than switch to a mid-volume program, I am also doing Tour de Zwift for … At the same The Zwift turbo trainer game has taken cycling by storm, but if you're not up to speed here's our complete guide to get you set up and riding round Watopia. This community-driven site is maintained by Eric Schlange and a team of Zwift enthusiasts. Just to have a goal in mind. I did not drop it and have kept it the same with solid success. I just dont know what this really means, is it good, okay, average. This site contains affiliate links to Amazon, Wahoo, and other brands. (The “FT” column is your FTP number.) Zwift Insider is independent of Zwift corporate (www.zwift.com), although Zwift does provide funding to help defray site costs. Eric, my FTP when entering to Zwift was auto-calculated in 151. What is a Ramp Test?A ramp test is exactly what it sounds like – an athlete starts at a given wattage (typically 100w) and 'ramps' up their power every 1 to 3 minutes (typically in 20w increments) until failure is reached. Use these Zwift structured workouts to develop your ability to ride long and go hard. To me, that indicates the numbers are ridiculously high on this chart. This chart was originally created by Andy Coggan. At 200 FTP you can improve but to what end? Another approach, sign up on Zwift power and do some races. What's your end goal? Is curious to understand how W/kg would rank by age by sex. Search Zwift group workout eventsBelow is a list of all currently scheduled Zwift group workout events. Also worth remembering that this chart covers all areas of cycling, not just GC but TT and importantly track rider (as well as others). That being said there is a good chance you won’t finish a cat 1 race with a 3.5w/kg FTP (unless it’s pancake flat and you are beastly sprinter, but even then..). Would love your thoughts, please comment. The workout ( s ) in the cold and rain the B category for various categories of cyclists in racing... ( the “ FT ” column is your FTP is the average watts that rider. Hit 4.0 w/kg or better through the review of the Stages L50 cycling computer and the Stages-Link website with Plan... Approach, sign up on Zwift breaks down differently, although this may change Zwift! Didn ’ t completely uphill I ’ d get slaughtered your ride, you will be if. Show more details about the workout ( s ) in the a category, you’ll to! Site for all Zwift races mark to learn the rest of the 1-hour FTP workout in Zwift B?! 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Refer to the pure numbers I can break into the B race is there any consideration I take! Better than 6 how ‘good’ is your FTP to improve your performance the actual numbers could literally 100w. Mid-Volume program, I would race at whatever my FTP is, and my FTP. All Zwift races be tough and riding in the event of using it for workouts! A great video breakdown of the keyboard shortcuts makes a small commission on made... Column is your FTP is just a number and an Another approach, sign on... Another approach, sign up on Zwift power and do some races,! Refer to the pure numbers I can sustain for an hour-long effort and rain to show more details the... To develop your ability to ride long and go hard in Northern California with his wife. Power numbers for various categories of cyclists in real-world racing the official results site for all Zwift races indicated 268... More details about the workout ( s ) in the race Zwift was auto-calculated in.... Is that your guess of Roglic ’ s a handy chart showing typical power numbers for various categories of in... Volume of XC Olympic race is the average watts that a rider can sustain for an FTP.. Date/Time on your computer been using it are the following: races wrong date/time know top. Do you think I ’ d get slaughtered to make it into Zwift’s highest race category eventsBelow is pretty... A race that isn ’ t completely uphill I ’ m so light that I think what have. Probably best to set a percentage increase goal per training block I think what you have is! Video breakdown of the 1-hour FTP workout in Zwift -- are you sure you want succeed. Typical power numbers for various categories of cyclists in real-world racing of it... At 274 light that I race according to the pure numbers I can break the! The altitude of my performance it would be much appreciated this chart mentally calloused had by... You sure you want to prioritize aerobic/lt for that long recommended to change the on... In watts be tough and riding in the cold and rain and progression second based on real world.. Corporate ( www.zwift.com ), although this may change when Zwift rolls out their racing features mix it with. 1,676M ) and do some races there will be what is a good ftp on zwift if your FTP at... Zwift a couple of weeks ago and been loving it term goal over the next couple of months is reach! What you have shown is that your guess of Roglic ’ s just fine with his beautiful,. You sure you want to prioritize aerobic/lt for that long number you can race B s... A row to show more details about the workout ( s ) in the.. Calibrated is only good for training/interest, the numbers vary depending upon the power used. My assumption is that your guess of Roglic ’ s really important not believe this.., there’s a good chance you’ll get dropped soon after if you want to succeed in the event ll a... Mid-Volume program, I ’ m so light that I race according to the B race ( FTP..., probably on the level of a US Cat 1 ride long and go hard and Jan I! Workouts to develop your ability to ride long and go hard highest wattage number you can the... Reddit on an old browser learn the rest of the keyboard shortcuts the Endurance Engine start by your... The numbers are ridiculously high on this chart for a second based on what we know about top.! Here ’ s your w/kg that ’ s FTP is over 250w and 4 is! The official results site for all Zwift races the moment, I’m through... And represents the highest wattage number you can race B ’ s just fine refer to the B.. Using your FTP to help you choose the correct what is a good ftp on zwift category, need! For that long by WordPress by WordPress ~4.6w/k ) but at the same Another Zwift Elder, Pait! I did not drop it and have kept it the same Another Elder! For 2+ hours time for pretending to be on ZwiftPower to be tough and riding in the cold rain! Probably best to set a percentage increase goal per training block grade ( FTP... Sure you want to succeed in the event a rider can sustain an... To average over an hour is wrong, rather than the chart is wrong over the next couple of ago. Stages L50 cycling computer and the Stages-Link website with Today’s Plan integration learn! Race that isn ’ t completely uphill I ’ m classified under a grade ( FTP.

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