Great video. 👍 It's all about trial and error. I made the opposite mistake in my first ramp test, my cadence went too low, which led my trainer to increase resistance, which made it even harder to keep cadence, which ruined me. Learned my lesson for the next test. 😅
@@BenjiNaesenTV 👋 oh hey! I watched your FTP videos too! I love your content. I’m not sure what’s worse, spinning too fast or too slow, but you’re right, it’s a bit of trial and error. I’m hopeful that I’ll nail it next time 🤞
Yes, I was most certainly thinking that 😉 Just trust the trainer to adjust itself....keep your cadence around 90 RPM and let everything else take care of itself....definitely worth doing the test again 🙂
The smart trainer will increase resistance if you drop your cadence so it’s actually not a bad idea to increase your cadence before the next step increases in watts. With ERG mode it will vary the resistance depending on the cadence so that you maintain the same power output.
Yup. Agree with this. Start increasing the cadence a little a couple of seconds before the power increase. ERG takes care of things, just focus on cadence and wrecking yourself :-D
Your power is the same regardless of the cadence you do. The issue with your cadence is higher cadence is higher heartrate. So you fail quicker doing it this way. Personally I like 80-90 rpm through most of it. But the lower the cadence the more it fatigues your legs. Find the cadence that basically feels like you are saving yourself for the hard part of the effort. Towards the last half of the test it's actually better to up the cadence just slightly right before the next transition then settle back into a preferred cadence. If you do an ERG workout and there is a transition from low to high power and you hit it with low cadence. You experience the real death spin when it feels like 2000 watts and you can't spin the pedals. I know from experience 😂 Nice job holding that cadence though. You'll improve a bit I think when you redo the test.
that was a cadence threshold test - not bad, holding 120rpm is no joke 😉 a little tip for your next ramp test, dont follow the advice you were given and don't start too hard, just do enough to match the power, but focus your effort on the later part where you do you max effort - the test practically just measures your best and hardest 1 minute
Cracking video how you maintained that rpm, I’ve done a couple of zwift ftp tests and I’d say just do the standard test, regards pacing I seen a clip of Cav saying recently don’t look for the effort let the effort come to you, take that as you will. It was the breathing that had me towards the end!
Your first ramp test is always learning. Now you know what you did and didn't do right you're next one will probably go so much smoother and be way more representative of your fitness. Solid first effort and good luck with the training 🫡
Please do not confuse the power delivered with the pedal force. Power is the result of cadence and pedal force. If Zwift shows 165 watts, then you delivered 165 watts. In your case, with a high cadence and less pedal force. A high cadence is great, but at 120 RPM you almost lift off the saddle ;-). Good luck for the marathon. You can do it!
Great video and what a hard ride! I think if you keep cadence around 80 or whatever feels natural until you sense that the end is approaching that will help preserve your cardiovascular system for the final push. Then just do what you can!
Really good video and analysis. You did /really/ well for a first ramp test - don't necessarily expect to complete the ramp next time, they are a test to fail anyway. Your analysis is correct in that holding a steady cadence is correct, /but/ pls be aware that cadence is a personal preference, I'm a runner too and myself prefer spinning over grinding. It'll be interesting to see what you find you prefer as your 'average' cycling cadence - something you'll figure out over time as you do more Zwift rides. Have fun and hope the marathon training goes well!!!
Good effort, never thought of someone making that mistake so handy to see. On the bright side on the next ramp test you only will have to go deep for less time, which should mean its actually easier, as you prolonged your suffering in this one with the high cadence.
Next time try the regular ramp test with 20 watt jumps. I think it’s far easier paradoxically. Also well done on keeping that super high cadence for so long. That really does spike your heart rate.
This is exactly what happened when I did my ramp test on zwift and I died at the same exact point lol. I had no idea how smart trainers and erg mode worked at all so I didn’t know you could just maintain what you are doing and the trainer would do its thing
I started with zwift not too long ago as well, but the FTP ramp test is not there to explain how zwift works. I Started the FTP begginer plan workout and this goes in more depth and made me find my sweet spot for cadence and got more tips on keeping the cadence going. Personally I wouldn't like to do the FTP ramp test and have the initial warmup being spammed with how zwift works, the ftp test is a repeatable test, so imagine having a zwift intro every 2 weeks... You did well though sharing the experience and not just deleting the video and well done keeping such high cadence for that long + high bpm!
Hey. Loved the vid. I messed up my first ever ramp test, I selected one that started at 250 and before I knew what was happening, I was attempting (and failing) to hold 600w. Hope to see your new video on it soon. 🙌
The USSR national track team made this a custom in the 80s: always ride at about 120rpm at VO2max power in their few minutes long team pursuit races. They won gold multiple times, so it can't have been that wrong, right? lol Wish you all the best with your future FTP tests. I once did them 3 times a week and always got different results (+/- 5%).
I think you did pretty good. Yes, when the FTP tests were made, there were some issues. Try the ramp test again when you recovered. Give yourself a day or 2 off before you do one and remember to fuel right for it. 80-100 rpm's is a good range to try and keep at, and like you learned, 5 seconds or so after it switches to the next power level, you will feel the resistance kick in. Eventually you will run into one of 2 problems, either your legs give out or your heart gives up. My problem has been my HR is higher than I would like and feel safe, so I stop. At 56 and doing 360W my HR can hit 175+. Mind you, this isn't really "high" for me, I can hit 185-190 before I start seeing stars.
Try the grade for your FTP so much better than a ramp test at least you are going up a hill, Elevation Evaluation is what I would go for which has a lead in as a warm up Oh Hill No has no warm up at all but sayng that I love going up hills and mountains so that is more what I would do. Some great YT posts on it from Zwift Insider and others
I think the lite test is only really for very light riders (sub 60kg). You’d probably do better with the standard ramp test. I like to settle into a steady 90-95rpm for cadence, but it’s whatever is comfortable. Fair play for powering along at 120+ though, my legs would probably just detach at that speed!
I'm new to zwift and messed up my first ftp test same with cadence then I found out later my trainer resistance was at 50% so I'm currently doing the ftp builder training with the slider at 100% and I'll give it another go when I finish that. Trial and error but we all get there in the end.
Part of doing well is knowing how to do an ftp test well… and you’re one step closer to that now. Just do a few races on Zwift and it will sort out your ftp from those.. way more fun than doing ftp tests
Earned yourself a subscribe with that effort. 🙂 It takes a few rides to figure out the basics of Zwift and learn how it all works. If you haven't already done so, find the challenges and start one, either the Mt Everest (look up the Tron Bike) or one of the distance ones and get one ticking over as soon as you can. Then enjoy unlocking stuff as you progress up the levels. 🙂
@@Jessicastrange It's the one that looks like a neon light riding past. Supposed to be one of the best (lightest + most aerodynamic) bikes. You "just" have to climb a mere 50,000m. So, the Everest Challenge, but keep going.
well done, that's the test, it tested you to threshold ... exhaustion, if you're 60 kg, your ftp would be 2.1 w/kg based on 124 watts. this is important as ftp is used to set your training zones, and to ride generally in Zwift knowing how much effort you're putting into the pedals. Now take my advice, do Zwift’s “The Grade” FTP test climb, “Oh Hill No” Route. It uses the Zwift algorithm to calculate your ftp and is more natural as in you ride up the Zwift hill 'the grade'. So basically riding up a hill at constant power will give you the ftp score. Something to know power = force x speed, you had speed not force, try the Grade and focus on lower cadence 70, 80, 90 see how you go.
Ouch! Impressive cadence, though. If you want a really quick and easy way to get a ballpark FTP figure (accurate to within +/-20 watts), go as hard as you can for 3 minutes 30, and multiply that power figure by 0.7. If you haven't got a bike computer to calculate this, just load up a ride and the instant the ride loads up, go like a bat out of hell, and stop after 3 minutes 30. Close the ride and write down the post ride power data - the average power is the figure you are after, and multiply by 0.7. It'll give you a ballpark range. Keep up the good work 💪
Don't beat yourself up too much, you're learning something new. Actually towards the end of the test I think your cadence wasn't unreasonably high but you had wasted some energy earlier by spinning too fast. Maybe next time just aim to hit the gates at a cadence around 90 rpm and try to hold that as the trainer builds up the resistance. Good luck!
I don’t think you did anything wrong by not slowing down to let the resistance ‘catch up’. I’m just so confused how the app would expect anyone to be able to meet those watts without spinning like you did with such little resistance
The bike will give the same power output what ever cadence you use. You should use you natural cadence until about 60% into the test.( e.g. 80 - 85) Then for the last 40% get into a racing cadence. This can be about 10 -15 rpm more. Any faster and you use an enormous amount of energy just making you legs go up and down. Of course anything goes in the last minute.
Everyone has a natural cadence. Look through your free rides and see what cadence you have when you're not told to keep to one. Then gear accordingly for the power with that cadence.
did my first Zwift ramp test a couple days ago and it was WAY too easy. I was spinning out at 100+ cadence the whole time until the very end which finally felt like I was riding but it was saying "this should be hard" and it was NOT. I must have fucked up my FTP test or something and Zwift isn't super intuitive about how to fix this.
@@awightman1221 As I’ve learnt, an RPM over around 95 is too high. Did you do the lite version like me? Maybe that’s why it felt too easy. Good luck for your retest… if you’re not too traumatised by it all 😄
You did great. Don't be put off, we all learn. As mentioned in another comment 'The Grade' is a good alternative. A consistent 10% climb (except where it levels off half way for a short section. Keep at it!
So I had something similar. My smart trainer (spinning bike type) works really well with Zone 1, 2, and 3 but once you reach Zone 4, 5, and 6 for some reason the game doesn't talk well with my bike. So I found out that you need to turn the ERG OFF. That will stop the app from talking to the trainer, and let you control the load. Therefore you can control how the test will happen. You may have something similar. I am going thru a structure program now, and next week is the easy rides to cooldown a bit. Then I will do the test again without the ERG to see how it goes.
@@888jhs Yeah, that is what I end up doing unless the workouts are more of a endurance and I don't want to pay attention. Like I read a book or watch something, then the ERG is good so you don't have to control anything. But anything zone 4 and above you have to be paying attention, so ERG ends up useless pretty much.
woah, very high cadence, resulting in an overly elevated heart rate; are you doing that to keep the target watts? if that's the case you should turn on erg mode and stay at a comfortable cadence.
@@freiherrvonundzu Haha I explain in the video exactly what’s happened and my misunderstanding of the mechanics of it all 😅 But I now know what to do for my redemption test
Excellent cadence. But power/stamina ... at your age, shouldn't that be way higher. Like at least double. Early days. Good luck with Zwift. Incidentally I'm sure that spinning like that is just about the best help for painful knees (even arthritic ones like mine).
What instantly bugged me seeing that swift video is other rider riding right through you. Can't the app place the slower riders to the right side of the path and faster riders more to the left?
The test is fine with the exception the graphics you mentioned. Just did the standard one a couple of weeks ago and there were no meaningful delays. I watch again and noticed that you did not seem to be switching gears when the target resistance changes and that is what you need to do. Also you mentioned ERG mode and as I said before, do NOT use ERG mode for these tests or any workouts. Without ERG mode, you are in control of the power output and just have to follow the protocol of the test. You will still feel the same way at the end of the test but it won’t be because you are spinning at 120 rpm, but rather because your legs are toast and your lungs are bursting! Great fun and I am sure you will nail it next time.
On the ramp test you NEED to be in ERG mode. That's kind of the point as it calculates your FTP based on consistent power at each timed interval. And do NOT change gears...let the trainer increase the resistance. It's completely different if you do the 20 minute test. In fact, ERG mode will automatically turn off during the actual testing portion. If you choose to do that one down the road, use the flattest course possible (Tempus Fugit, I think?).
@ sorry this is incorrect. Even the Zwift test says to turn off ERG mode. I am reading the Zwift blurb for the Elite Racing Verification Test and it says “Do not use ERG mode during the test”. My last two professional coaches strongly emphasize that ERG mode needs to be turned off. Check out Trivelo and MyProCoach for confirmation. Turn ERG off and do the test again and you set the power based on the test protocol.
your elbows seem to be basically locked in your position I think you need to adjust your saddle or something. your arms shouldn't be locked like that on the bike.
@@awightman1221 I reduced the reach recently, but I think I just lock out and let me shoulders slump as I fatigue. I have a lot more to work on than just power output, need to build up a good core too
There is no reason to have such a high cadence. When the test requires you to increase wattage, you must go into a higher gear and keep the cadence at the recommended range. Also, did you have erg mode on? You must turn off erg mode for all workouts and FTP tests. Good luck on your next attempt. I am moving from my normal Tri training and targeting a marathon in 25 weeks (Vancouver - with my two sons) and will keep riding and swimming a bit to try and keep uninjured from more running than usual for me. So I subscribed and will follow you on your journey. Good luck with your training.
Zwift have never been very good at making efficient prompts and instructions. This make people need to go to different forums to get explanations on stuff that could be guided much better in the game.
So your cadence and heart rate was way too high, try to keep your cadence at 85 to 90, and try for a heart rate around 160 or lower considering your age. Its not about going to hard that you bonk out. It’s about what you can maintain for 20 minutes. You should do the FTP test standard test and not the ramp test next time.
It's meant to be an all-out effort, it is meant to push your HR to the max, it will NOT cause any bonking- that only happens on long rides, say 3+ hours in the saddle.
Great video. 👍 It's all about trial and error. I made the opposite mistake in my first ramp test, my cadence went too low, which led my trainer to increase resistance, which made it even harder to keep cadence, which ruined me. Learned my lesson for the next test. 😅
@@BenjiNaesenTV 👋 oh hey! I watched your FTP videos too! I love your content.
I’m not sure what’s worse, spinning too fast or too slow, but you’re right, it’s a bit of trial and error. I’m hopeful that I’ll nail it next time 🤞
Yes, I was most certainly thinking that 😉 Just trust the trainer to adjust itself....keep your cadence around 90 RPM and let everything else take care of itself....definitely worth doing the test again 🙂
The smart trainer will increase resistance if you drop your cadence so it’s actually not a bad idea to increase your cadence before the next step increases in watts. With ERG mode it will vary the resistance depending on the cadence so that you maintain the same power output.
Yup. Agree with this. Start increasing the cadence a little a couple of seconds before the power increase. ERG takes care of things, just focus on cadence and wrecking yourself :-D
Your power is the same regardless of the cadence you do. The issue with your cadence is higher cadence is higher heartrate. So you fail quicker doing it this way. Personally I like 80-90 rpm through most of it. But the lower the cadence the more it fatigues your legs. Find the cadence that basically feels like you are saving yourself for the hard part of the effort. Towards the last half of the test it's actually better to up the cadence just slightly right before the next transition then settle back into a preferred cadence. If you do an ERG workout and there is a transition from low to high power and you hit it with low cadence. You experience the real death spin when it feels like 2000 watts and you can't spin the pedals. I know from experience 😂 Nice job holding that cadence though. You'll improve a bit I think when you redo the test.
Is it bad that I am laughing hysterically at your Captain Hindsight commentary 😂. You are an absolute BEAST to keep that cadence up!!!
@@TwistedChaz Haha nah, it’s not bad. I totally deserve it for being such a tit 🥲
that was a cadence threshold test - not bad, holding 120rpm is no joke 😉 a little tip for your next ramp test, dont follow the advice you were given and don't start too hard, just do enough to match the power, but focus your effort on the later part where you do you max effort - the test practically just measures your best and hardest 1 minute
Cracking video how you maintained that rpm, I’ve done a couple of zwift ftp tests and I’d say just do the standard test, regards pacing I seen a clip of Cav saying recently don’t look for the effort let the effort come to you, take that as you will.
It was the breathing that had me towards the end!
Your first ramp test is always learning. Now you know what you did and didn't do right you're next one will probably go so much smoother and be way more representative of your fitness. Solid first effort and good luck with the training 🫡
@@mattgilmour9761 Thank you! I’m determined to nail it next time for a more accurate representation 💪🏻
Please do not confuse the power delivered with the pedal force. Power is the result of cadence and pedal force. If Zwift shows 165 watts, then you delivered 165 watts. In your case, with a high cadence and less pedal force. A high cadence is great, but at 120 RPM you almost lift off the saddle ;-). Good luck for the marathon. You can do it!
Great video and what a hard ride! I think if you keep cadence around 80 or whatever feels natural until you sense that the end is approaching that will help preserve your cardiovascular system for the final push. Then just do what you can!
Really good video and analysis. You did /really/ well for a first ramp test - don't necessarily expect to complete the ramp next time, they are a test to fail anyway. Your analysis is correct in that holding a steady cadence is correct, /but/ pls be aware that cadence is a personal preference, I'm a runner too and myself prefer spinning over grinding. It'll be interesting to see what you find you prefer as your 'average' cycling cadence - something you'll figure out over time as you do more Zwift rides. Have fun and hope the marathon training goes well!!!
@@robertbowman2920 Thanks for watching and for the encouragement 🙏
I thought I also preferred spinning to grinding, but not spinning that fast haha 😄
Good effort, never thought of someone making that mistake so handy to see. On the bright side on the next ramp test you only will have to go deep for less time, which should mean its actually easier, as you prolonged your suffering in this one with the high cadence.
Haha glad I could raise awareness for this monumental faux pas 😄
I am keen to retest soon for a more accurate assessment 🤞
Amazing cadence test. You'll kill it on the next test.
Great job!! This is tough stuff!!
Next time try the regular ramp test with 20 watt jumps. I think it’s far easier paradoxically. Also well done on keeping that super high cadence for so long. That really does spike your heart rate.
This is exactly what happened when I did my ramp test on zwift and I died at the same exact point lol. I had no idea how smart trainers and erg mode worked at all so I didn’t know you could just maintain what you are doing and the trainer would do its thing
@@AConnorDN38416 Right?! It’s not the most intuitive but at least we know what to do next time 💪🏻
I started with zwift not too long ago as well, but the FTP ramp test is not there to explain how zwift works. I Started the FTP begginer plan workout and this goes in more depth and made me find my sweet spot for cadence and got more tips on keeping the cadence going. Personally I wouldn't like to do the FTP ramp test and have the initial warmup being spammed with how zwift works, the ftp test is a repeatable test, so imagine having a zwift intro every 2 weeks... You did well though sharing the experience and not just deleting the video and well done keeping such high cadence for that long + high bpm!
oh my that was a mix of fun to watch and being sorry for your experience :D good luck next time!!
@@99cya Haha I totally get that. I’m glad you enjoyed it 😄
@ yes immensly and i feel bad for it 😂
Hey. Loved the vid. I messed up my first ever ramp test, I selected one that started at 250 and before I knew what was happening, I was attempting (and failing) to hold 600w.
Hope to see your new video on it soon. 🙌
@@RyanCondon Stop it! I’ve love your channel!! 🤩 Thank you for watching.
250 to 600W?! That’s incredibly impressive for a botched first attempt 👏🏻
Damn, that cadence! Nice you kept it up that long!
The USSR national track team made this a custom in the 80s: always ride at about 120rpm at VO2max power in their few minutes long team pursuit races. They won gold multiple times, so it can't have been that wrong, right? lol
Wish you all the best with your future FTP tests. I once did them 3 times a week and always got different results (+/- 5%).
I think you did pretty good. Yes, when the FTP tests were made, there were some issues. Try the ramp test again when you recovered. Give yourself a day or 2 off before you do one and remember to fuel right for it. 80-100 rpm's is a good range to try and keep at, and like you learned, 5 seconds or so after it switches to the next power level, you will feel the resistance kick in. Eventually you will run into one of 2 problems, either your legs give out or your heart gives up. My problem has been my HR is higher than I would like and feel safe, so I stop. At 56 and doing 360W my HR can hit 175+. Mind you, this isn't really "high" for me, I can hit 185-190 before I start seeing stars.
@@ahnilatedahnilated7703 Thanks for the tips. I’m definitely keen to give it another go soon 💪🏼
First test is always a learning experience. You got it
Try the grade for your FTP so much better than a ramp test at least you are going up a hill, Elevation Evaluation is what I would go for which has a lead in as a warm up Oh Hill No has no warm up at all but sayng that I love going up hills and mountains so that is more what I would do. Some great YT posts on it from Zwift Insider and others
Thanks for the insight. I’ll take a look at those 👀
I think the lite test is only really for very light riders (sub 60kg). You’d probably do better with the standard ramp test. I like to settle into a steady 90-95rpm for cadence, but it’s whatever is comfortable.
Fair play for powering along at 120+ though, my legs would probably just detach at that speed!
When I’ve emotionally recovered, I may test both the standard and the lite for a comparison because they don’t specify a weight range for either
being able to sustain 110-120 cadence in a hard effort is a real asset 🔥
I'm new to zwift and messed up my first ftp test same with cadence then I found out later my trainer resistance was at 50% so I'm currently doing the ftp builder training with the slider at 100% and I'll give it another go when I finish that. Trial and error but we all get there in the end.
@@darrenaskew1016 Good luck with the training and the retest! 🙌🏻
Part of doing well is knowing how to do an ftp test well… and you’re one step closer to that now. Just do a few races on Zwift and it will sort out your ftp from those.. way more fun than doing ftp tests
Earned yourself a subscribe with that effort. 🙂 It takes a few rides to figure out the basics of Zwift and learn how it all works.
If you haven't already done so, find the challenges and start one, either the Mt Everest (look up the Tron Bike) or one of the distance ones and get one ticking over as soon as you can. Then enjoy unlocking stuff as you progress up the levels. 🙂
@@geoffwnz I’ve heard a lot about this Tron bike 🤔
@@Jessicastrange It's the one that looks like a neon light riding past. Supposed to be one of the best (lightest + most aerodynamic) bikes. You "just" have to climb a mere 50,000m. So, the Everest Challenge, but keep going.
@@geoffwnz 😂 That might take me a few thousand years
Thank you
the leg shake was pretty crazy 😂 , ya do it again with more resistance 🎉
well done, that's the test, it tested you to threshold ... exhaustion, if you're 60 kg, your ftp would be 2.1 w/kg based on 124 watts. this is important as ftp is used to set your training zones, and to ride generally in Zwift knowing how much effort you're putting into the pedals. Now take my advice, do Zwift’s “The Grade” FTP test climb, “Oh Hill No” Route. It uses the Zwift algorithm to calculate your ftp and is more natural as in you ride up the Zwift hill 'the grade'. So basically riding up a hill at constant power will give you the ftp score. Something to know power = force x speed, you had speed not force, try the Grade and focus on lower cadence 70, 80, 90 see how you go.
@@marcus_velo_9970 Thanks for the tip. I’ll have a look at The Grade!
Ouch! Impressive cadence, though.
If you want a really quick and easy way to get a ballpark FTP figure (accurate to within +/-20 watts), go as hard as you can for 3 minutes 30, and multiply that power figure by 0.7.
If you haven't got a bike computer to calculate this, just load up a ride and the instant the ride loads up, go like a bat out of hell, and stop after 3 minutes 30.
Close the ride and write down the post ride power data - the average power is the figure you are after, and multiply by 0.7.
It'll give you a ballpark range.
Keep up the good work 💪
@@Nehpets1701G Thanks for the tip! 😀
Great effort 😊
Don't beat yourself up too much, you're learning something new. Actually towards the end of the test I think your cadence wasn't unreasonably high but you had wasted some energy earlier by spinning too fast. Maybe next time just aim to hit the gates at a cadence around 90 rpm and try to hold that as the trainer builds up the resistance. Good luck!
@@allanhetherington4224 Excatly, I blew too early. Next time, I’ll be ready 💪🏻
I don’t think you did anything wrong by not slowing down to let the resistance ‘catch up’. I’m just so confused how the app would expect anyone to be able to meet those watts without spinning like you did with such little resistance
The bike will give the same power output what ever cadence you use.
You should use you natural cadence until about 60% into the test.( e.g. 80 - 85) Then for the last 40% get into a racing cadence. This can be about 10 -15 rpm more. Any faster and you use an enormous amount of energy just making you legs go up and down. Of course anything goes in the last minute.
Spin your legs after the great effort to eliminate those lactate build up on your legs🙂
Everyone has a natural cadence. Look through your free rides and see what cadence you have when you're not told to keep to one.
Then gear accordingly for the power with that cadence.
I made this exact same mistake!!
YES! 🙌🏻 I feel much better that it wasn’t just me 😂
You didn't do anything wrong except for riding at a slightly high cadence (for a beginner)
did my first Zwift ramp test a couple days ago and it was WAY too easy. I was spinning out at 100+ cadence the whole time until the very end which finally felt like I was riding but it was saying "this should be hard" and it was NOT. I must have fucked up my FTP test or something and Zwift isn't super intuitive about how to fix this.
@@awightman1221 As I’ve learnt, an RPM over around 95 is too high. Did you do the lite version like me? Maybe that’s why it felt too easy. Good luck for your retest… if you’re not too traumatised by it all 😄
You did great. Don't be put off, we all learn. As mentioned in another comment 'The Grade' is a good alternative. A consistent 10% climb (except where it levels off half way for a short section. Keep at it!
Is Zwift Ride noisy? Can it disturb other residents and neighbors in the block?
@@rafalj I cant compare to having an apartment or neighbours close by, but my daughter sleeps upstairs without being disturbed 😊
If you plan to keep cycling on zwift, you should do another ftp test soon so the training programs in zwift will be accurate for you.
@@roadcyclist1 I hope to repeat the test next week 🤞
So I had something similar. My smart trainer (spinning bike type) works really well with Zone 1, 2, and 3 but once you reach Zone 4, 5, and 6 for some reason the game doesn't talk well with my bike. So I found out that you need to turn the ERG OFF. That will stop the app from talking to the trainer, and let you control the load. Therefore you can control how the test will happen. You may have something similar. I am going thru a structure program now, and next week is the easy rides to cooldown a bit. Then I will do the test again without the ERG to see how it goes.
Correct. Turn off erg mode for these tests and, frankly, all workouts!
@@888jhs Yeah, that is what I end up doing unless the workouts are more of a endurance and I don't want to pay attention. Like I read a book or watch something, then the ERG is good so you don't have to control anything. But anything zone 4 and above you have to be paying attention, so ERG ends up useless pretty much.
That’s like pro level cadence!!!
@@pmbdk 😄 with noob level power
💪🏼
woah, very high cadence, resulting in an overly elevated heart rate; are you doing that to keep the target watts? if that's the case you should turn on erg mode and stay at a comfortable cadence.
@@freiherrvonundzu Haha I explain in the video exactly what’s happened and my misunderstanding of the mechanics of it all 😅 But I now know what to do for my redemption test
Excellent cadence. But power/stamina ... at your age, shouldn't that be way higher. Like at least double. Early days. Good luck with Zwift. Incidentally I'm sure that spinning like that is just about the best help for painful knees (even arthritic ones like mine).
we all learn from our mistakes, especially on zwift.
What instantly bugged me seeing that swift video is other rider riding right through you. Can't the app place the slower riders to the right side of the path and faster riders more to the left?
Trying does make you stupid. I made the same mistakes on Zwift Academy. LOL
The test is fine with the exception the graphics you mentioned. Just did the standard one a couple of weeks ago and there were no meaningful delays. I watch again and noticed that you did not seem to be switching gears when the target resistance changes and that is what you need to do. Also you mentioned ERG mode and as I said before, do NOT use ERG mode for these tests or any workouts. Without ERG mode, you are in control of the power output and just have to follow the protocol of the test. You will still feel the same way at the end of the test but it won’t be because you are spinning at 120 rpm, but rather because your legs are toast and your lungs are bursting! Great fun and I am sure you will nail it next time.
On the ramp test you NEED to be in ERG mode. That's kind of the point as it calculates your FTP based on consistent power at each timed interval. And do NOT change gears...let the trainer increase the resistance.
It's completely different if you do the 20 minute test. In fact, ERG mode will automatically turn off during the actual testing portion. If you choose to do that one down the road, use the flattest course possible (Tempus Fugit, I think?).
@ sorry this is incorrect. Even the Zwift test says to turn off ERG mode. I am reading the Zwift blurb for the Elite Racing Verification Test and it says “Do not use ERG mode during the test”. My last two professional coaches strongly emphasize that ERG mode needs to be turned off. Check out Trivelo and MyProCoach for confirmation. Turn ERG off and do the test again and you set the power based on the test protocol.
should you not be in ERG mode on this?
@@jamieatkinson9288 Zwift automatically engages it. I didn’t know what it was so just went with the flow 🤷🏻♀️
Have you figured out erg mode?
@@zwiftalete 😅 not yet
sorry my bad you are in erg :)
your elbows seem to be basically locked in your position I think you need to adjust your saddle or something. your arms shouldn't be locked like that on the bike.
@@awightman1221 I reduced the reach recently, but I think I just lock out and let me shoulders slump as I fatigue. I have a lot more to work on than just power output, need to build up a good core too
There is no reason to have such a high cadence. When the test requires you to increase wattage, you must go into a higher gear and keep the cadence at the recommended range. Also, did you have erg mode on? You must turn off erg mode for all workouts and FTP tests. Good luck on your next attempt. I am moving from my normal Tri training and targeting a marathon in 25 weeks (Vancouver - with my two sons) and will keep riding and swimming a bit to try and keep uninjured from more running than usual for me. So I subscribed and will follow you on your journey. Good luck with your training.
Thanks for the insight, and good luck with your training, too 🙏
Zwift have never been very good at making efficient prompts and instructions. This make people need to go to different forums to get explanations on stuff that could be guided much better in the game.
Never use ERG mode!
Bewbs 3:25
Sorry 😂
Smart trainer.... but not a smart woman😂
was this the first time you sit on a bike?
@@Bigjuergo 🤷🏻♀️
@Bigjuergo Is this your first comment on the internet?
So your cadence and heart rate was way too high, try to keep your cadence at 85 to 90, and try for a heart rate around 160 or lower considering your age. Its not about going to hard that you bonk out. It’s about what you can maintain for 20 minutes. You should do the FTP test standard test and not the ramp test next time.
The ramp test is literally an all out test...why should she keep the heart rate low?
@@wmsbasket to successfully complete the test
It's meant to be an all-out effort, it is meant to push your HR to the max, it will NOT cause any bonking- that only happens on long rides, say 3+ hours in the saddle.
Everyone's heart rate is difference.
You can't just throw out numbers and expect it to make sense.
powerful