Zwift Ride and Race Categories. I've seen a power-chart floating around which defined 3.82 W/kg as 'good'. Our review. You should know what w/kg (watts-per-kilogram) you can sustain for an entire 1-hour … Zwift Categories normally fall into the following ability levels. So if we add 5% to his altitude FTP of 285 the new FTP … This plan contains two distinct cycles. As the above chart shows, the public interest in smart trainers has steadily increased over the past 12 months, and for good reason too. Drop your log file to see your graphics, sensors, and network performance stats If your FTP isn’t accurate your workouts may be too easy. For instance, … Big improvement, super … Hosting and infrastructure support is provided by Zwift.com. 20min free ride. 11 Zwift Structured Workouts to Improve your FTP This Winter It’s indoor season! Your FTP is your average power for the entire 30 minutes. At the moment (winter time here) I follow the 10-12 weeks ftp base builder in zwift + 2 Vo2max trainings per week. They often will set category boundaries based on your functional threshold power (FTP) in watts per kilogram (w/kg). 3 - For me, the ramp test method of FTP testing seems to report my FTP about ~10w lower than the 8/20 minute formats. Zwift uses your w/kg at FTP firstly to determine how fast your avatar moves in the virtual world, especially uphill. Mixed Women; A+: 4.6 wkg and 300 w FTP : A: 4.0 wkg and 250 w FTP: A: 3.7 wkg: B: 3.2 wkg and 200 w FTP… 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 represent the Power to Weight ratio of (Watts per Kg) and are calculated based on the weight you entered into Zwift… I got suckered into joining Strava in hopes of reviewing the test, but there’s no mention of FTP or interpretable data. I’d like to see 250+, maybe peak at 300 for A endurance events. Discover the world of Zwift today. The heart of either test (there are two; 1 hour, 13 minutes; and the other—for the time … If you've done an FTP test, this becomes painfully clear (quite literally in some cases!). The FTP test is intense but short, … Curious as to what other over 50 TR users aim for heading toward 60 yrs. The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. Here are some … The number is an indicator of your fitness, and also helps shape your training zones, racing, and group ride category in Zwift. Also first attempt was on the time trial bike (D’oh) using the specialized tarmac probably helped as well. There used to be a time when indoor season meant riders in the harsh climates would spend hours on the trainer longing for better weather and … It’s important to know your FTP in Zwift, for at least reasons: Your FTP is used in Zwift to determine target power numbers for workouts. After that it's time to give it your all - and go as hard as you can for 20 solid minutes. The power zone colors within Zwift don't exactly map to the commonly used Coggan zones, but they're very close. 3min @ 110 % FTP. Different races can have different categories, but most races on Zwift use a similar format. … Play Video Get Started. Probably a can of worms as fitness has so many variables, but appreciate your thoughts. I can’t even find a chart of 20 minutes max effort x 95% equation to FTP number. 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. Functional Threshold Power (FTP) represents the highest wattage you can expect to put out, on average, for an hour. To get a sense of how your FTP stacks up, Overton recommends converting it to a power-to-weight ratio—your FTP divided by your weight in kilograms. FTP test was this morning (I've been using the Zwift Ramp test for the last year or so ... it's great) ... 3 cups of coffee, Metallica, fan on maximum, 20 minutes of mostly gradual power increase then a couple of hard minutes, a few seconds of excruciating lactate burn and ... done. A ramp test is designed to estimate your FTP. IMPORTANT! Alvis October 24, 2018, 7:10am #1. If you're an active rider in Zwift, you probably have a good idea what your top-end performance and fitness is. Terribly Frustrating. 20sec @ 130 % FTP. I’m turning 55 next year and my last FTP test was 222. Your FTP setting in Zwift should be your regular FTP, but from Day 02 onward, the workouts work as a percentage of your power at VO2Max, that you will find today. They are not responsible for any content. The best way to calculate your FTP is to do a 30-minute all out time trial by yourself, which can be done on the road or on an indoor trainer. 2min @ 120 % FTP. Level up in the virtual worlds of Zwift with a community . Well zwift has some events that put people into 4 groups based on w/kg. This is one way of letting a lot of people of different abilities do a virtual training ride together, but they also do some rabbit and hare type things where they send off the slower groups first and then the faster groups try and catch them up. Newly introduced to Zwift is the ability to show your heart rate and power zone graph in any mode, not just in Workout Mode. Eric Schlange (@eschlange) 6 months ago Reply to James Metcalfe Zwift’s FTP … No matter what your Zwifting ambitions, here’s how to determine your FTP: Launch Zwift, and on the “Start” screen, after choosing “Select Workout,” you’ll see “FTP Tests” at the top of the menu of workouts. Since he lives at altitude we can assume he is acclimated. Here are the categories that they recommend you race based on your FTP data and watts per kilogram. Available in Zwift View workout More workouts like this. Cycle 2 focuses … He is the Founder of GC Coaching, Workout Content Editor at Zwift, the creator of P2 Coached Computraining, and the creator of Zwift’s “Build Me Up,” "Pebble Pounder," "Zwift Racing" and "201: Your First 5K" Flexible Training Plans. I do a 20 minte FTP test and zero record of it. Now comes the tougher part. FTP over 50 years. FTP Tests » FTP Test (shorter) 5min from 30 to 70 % FTP. No automatic update to my rider profile FTP status. A smart trainer offers the premium indoor cycling experience - your trainer will connect over Bluetooth or ANT+ wth Zwift, display accurate and live power data, and with ERG mode enabled, can … 2 - Every time I tried to just maintain an FTP level (using HIT Maintenance plans or Zwift), my FTP declined. The ramp portion of the test should, ideally, take about 5-20 minutes to complete. I'm hoping this will crank up my ftp pretty fast. The Zwift C category (next from the bottom) says that you should be able to ride at the level … Training for success in Zwift races means you need a high Functional Threshold Power (FTP) and strong anaerobic capabilities. ZwiftPower Historic Category. Upon saving your ride, you will be notified if your FTP improved. And then, rather suddenly, it will get … Author. Author: Jesper Bondo Medhus. Example: Our 50-year-old rider from above is going from Boulder to sea level for a race and wants to know what his power zones should be at the lower altitude. 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