Rider categorization for racing on Zwift breaks down differently, although this may change when Zwift rolls out their racing features. I am currently in week 5 Low Volume of XC Olympic Race. measured in Watts. Do a plan like the 6 week ftp builder, just “training regularly” might not improve ftp much at all unless you have some structure. I didn’t read carefully and see that it’s based on real world cycling. Not sure if this is just a matter of estimates, trainer inaccuracies, or an indication of rampant cheating on zwift (would not be surprised). Another approach, sign up on Zwift power and do some races. To make it into Zwift’s highest race category, it’s enough to be an average cat-3 racer. Zwift has just released an in-game ramp test which determines your FTP in less time and suffering than the standard Zwift FTP test. 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. Yeah, I would race at whatever my FTP is at the altitude of my pain cave. 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. My short term goal over the next couple of months is to reach 3.2w/kg so I can break into the B category. Upon saving your ride, you will be notified if your FTP improved. 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. To me, that indicates the numbers are ridiculously high on this chart. 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! Hi all, We've had the winter, February in particular, from hell, so a lot of time, with some commutes on Zwift. Rather than switch to a mid-volume program, I am also doing Tour de Zwift for … 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. Follow on Strava. 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. 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? At the same Zwift is the ideal platform for an FTP test. Unless you are a 40km TT specialist there is a lot more to cycling fitness than ftp. Zwift is incredibly versatile. Looks like you're using new Reddit on an old browser. Could you change from pre accident 238 to 222 please. It makes no difference if your FTP is 400 watts or 100 watts, the targets you see will be specific to you – all while ] It is a part of training on power and this type of training is getting more and more popular because it’s very accurate Zwift Insider makes a small commission on purchases made from these links, so please shop through them to support our efforts. The main ways of using it are the following: Races. Would love your thoughts, please comment. I would not believe this chart for a second based on what we know about top pros. 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. For me, I found that my AVERAGE heart rate for sweeptspot starts at 77% HRMax (or 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. In Zwift racing, there’s a good chance you’ll get dropped soon after if you do this. 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 Another Zwift Elder, Jonathan Pait has done a great video breakdown of the 1-hour FTP workout in Zwift. There will be time for pretending to be tough and riding in the cold and rain. Change date/time Although working, it is not recommended to change the date/time on your computer. Use these Zwift structured workouts to develop your ability to ride long and go hard. Then decide where to go from there. I think what you have shown is that your guess of Roglic’s FTP is wrong, rather than the chart is wrong. So you can race B’s just fine. Another approach, sign up on Zwift power and do some races. “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. 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 … ZwiftPower only makes you race as an A if your FTP is over 250w AND 4 w/kg. 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). Overall it’s your W/Kg that’s really important. Mainly been using it for the workouts with ERG mode turned on. (The “FT” column is your FTP number.) 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. 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. Build the Endurance Engine Start by building your aerobic engine. Then got to 163, then 175, and in the Tour of London stage #1 where I went full gas, got to 191. Currently the most popular categorization scheme for Zwift races is as follows: A: 4.0 w/kg FTP or higher How ‘good’ is your FTP? Is there any consideration I should take for living at altitude? 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. Zwift Insider is independent of Zwift corporate (. This site contains affiliate links to Amazon, Wahoo, and other brands. Do you think I’d be better off going to the B race? If you want to succeed in the A category, you’ll need to be able to hit 4.0 w/kg or better. 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. 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. 4 W/kg is a pretty common goal among amateur cyclists. My FTP on Zwift is now at 222, a refresh doesn't seem to change the FTP on Zwift Power. B: 3.2 w/kg to 4.0 w/kg FTP If you ride better than 6 FTP TestFTP stands for Functional Threshold Power and represents the highest wattage number you can expect to average over an hour. Eric Schlange, Webmaster You’ll learn a lot about you and fitness. Use the filters to filter out group workouts based on your I have an FTP question for anyone using both Trainer Road and Zwift. Click on a row to show more details about the workout(s) in the event. Hi guys, am new to the world of training with power wattage and have been riding a lot on Zwift with a smart trainer. C:: 2.5 w/kg to 3.2 w/kg FTP 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. Using Zwift with a dumb trainer, unless calibrated is only good for training/interest, the actual numbers could literally be 100w out. 6 months is a very long time -- are you sure you want to prioritize aerobic/lt for that long? FTP is a figure or measure of your power. I just dont know what this really means, is it good, okay, average. My assumption is that I race according to the pure numbers I can sustain at 5,500ft (1,676m). At 200 FTP you can improve but to what end? Here’s a handy chart showing typical power numbers for various categories of cyclists in real-world racing. What's your end goal? It changes up and down and is useful in training programs. When completing the FTP test what rpm do you recommend? 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 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. 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. Is curious to understand how W/kg would rank by age by sex. Press question mark to learn the rest of the keyboard shortcuts. Mix it up with some free riding at Zone 2 for 2+ hours. Also worth remembering that this chart covers all areas of cycling, not just GC but TT and importantly track rider (as well as others). Just to have a goal in mind. Use the journey of self improvement to take you somewhere. I have near identical stats to you- 64kgs at about 200w, so about 3w/kg. 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. 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. [email protected], Designed by Elegant Themes | Powered by WordPress. Hi I was off the bike through injury in Dec and Jan and I have been building back up. FTP is just a number and an We’ve already discussed what FTP is, and why it matters on Zwift. Posted by Eric Schlange | Jan 11, 2016 | Training & Nutrition | 10. Besides, if you synchronize Zwift with e.g. Otherwise, with some rare exceptions, you’re just along for the ride. Zwift’s training plans use your FTP to calculate certain workout metrics to track improvement and progression. 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..). W/kg does not take into account age. Firstly, the numbers vary depending upon the power meter used. Search Zwift group workout eventsBelow is a list of all currently scheduled Zwift group workout events. But I’m so light that I think in a race that isn’t completely uphill I’d get slaughtered. If someone could give me a better understanding of my performance it would be much appreciated. 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 I don’t have a power meter on … I do about 100-120 miles per week, weigh 78kg, and have an FTP of 280. FTP is a figure or measure of your power. Now that you know your FTP, where does that place you among other riders? Here’s how you can use the results to improve your performance. It changes up and down and is useful in training programs. Even the mentally calloused had The weather in Portland has taken a fast, hard turn towards the end of the road riding season. Eric, my FTP when entering to Zwift was auto-calculated in 151. Thanks. Overall it’s your W/Kg that’s really important. 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