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• Zwift ramp test vs trainerroad ramp test. I’m planning on doing a 20 Nov 7, 2021 · 1 Like. Check tire pressure before each ride to match the pressure recommended on the tire sidewall. Mar 13, 2019 · This is why the TR ramp test gives you a higher FTP vs SF. going in with a fair amount of training and what I thought was an FTP of 250 (tested in Early February with Zwift Ramp with a wahoo Kikr '14). A trainer-based test to determine this is a little trickier that the two above, but I’m sure it could be figured out. Our data shows the Ramp Test results in the most accurate and useful Mar 6, 2020 · Hi everyone, here is a quick question for today’s training: Last monday I started SSBMid Volume. Then on Wed morning I did an 11 mile TT on Zwift and my 20 minute power was 302. Yesterday in a ride with friends on Zwift in which I was close to an all out effort eFTP for the ride was 217. 95x is used for the 20 minute test. You will get very close to your max HR on the ramp test or hit your max if you go hard enough. Kat (Kat) November 8, 2021, 10:55pm 5. Did a ramp test day 1, 30 watts lower than my FTP in Zwift (223 vs. (LIVE with Matt Stephens | Ramp Test | Sigma Sports - YouTube) During the test they had a coach there; sorry forgot his details and credentials as I focused on that ‘point’. Aug 23, 2023 · THE ZWIFT RAMP TEST. Based on 75% of the last 1 minute (340w), my FTP should be 255w. Feb 12, 2019 · It’s a similar idea except the Zwift one goes up 25W every 2. If I warm up before my ramp test I use my own custom 25m warmup…take about 20 minutes, then do the ramp. Jan 29, 2023 · ftp-test. Mar 17, 2020 · I just did a ramp test and got 30 watts lower than what I have recently been completing workouts at for the FTP target. But for riders who want to get a little work in, we recommend actively recovering for 10-15 minutes followed by one of these workouts”. The Ramp Test Lite as far as I can see from WhatsOnZwift stops at 250W. After the test I’ve dropped the gym for a week, did my usual bike training and this weekend I’ve decided to try a The ramp portion will ideally take 5–20 minutes to complete. Nov 1, 2023 · According to FTP tests folder in my workout collections in zwift both of ramp tests are different from what I have found: Classic ramp test starts at my current FTP 266w with big 53w per minute increments, which is strange- according to that, my ramp process should take only 3 minutes to get to 372w (to resulting ftp 266w). So both Zwift & TR are in line with traditional ramp test protocol. Dec 28, 2022 · The ramp test is good enough, you can tweak the FTP number up or down if needed, anything more is not really necessary unless you are really at the top levels and then it matters. Jan 13, 2021 · I recently did the 20 Min FTP Test as I’m leaving behind a SSBLV1/2 12 week block for the climbing road race program. ramp-test. Apr 16, 2019 · The fact it is higher essentially proves your ftp closer to 285 than 250. There’s an unofficial ramp test you can download to do on Zwift that has 2. “It’s not required to do a workout after the Ramp Test. You can use any of the TR tests (1x20m or 2x8m) or just manually edit your FTP as desired. The results for my Mar 19 test seem slightly better. Both of these tests start with a warm-up that includes a few ramp-ups and a 5-minute effort to prepare your legs for the main test. 5min small steps might be better for someone else. Apr 19, 2020 · There’s probably something I could improve on. (Not bragging; just saying they can handle the watts. I was not so motivated to do the ramp test because a ramp tests feel like an epidermoty. So, it can be 10 watts steps, but only if the starting FTP is set around 166-167 watts. After spending some time doing weekend zwift races, I found my ftp increased nicely from 208 to 216 (using the same step test), probably due to the sustained nature. I’ve also had some ramp test results that are too low relative to longer tests and sweet spot workouts. I just did a ramp test on TR. ) But like @grwoolf said, I’ve never done a full-gas standing sprint on them. Something like the little ring in front, and a low to mid-range gear in the back will be appropriate here. Here are a few pictures from my Full Frontal test that determined my 4-Dimensional Power. Perform a warmup and spindown before every ride. Cycling's most effective training system. By the time I finished, I was exhausted. The ramp portion will ideally take 5–20 minutes to complete. 95 multiplier. The ramp portion will ideally take 3-5 minutes to complete. My ramp test was also an all TrainerRoad’s preferred FTP test is our Ramp Test. Basically, most people should use the standard ramp test. 5 minute steps going up 25W each time, and calculates your FTP as 0. Ensure the roller adjustment knob is turned 2 complete (360º) rotations once it contacts the tire. So was Glassy a recovery session, or should I increase my FTP manually? Also, my TR generated plan doesn’t have me Ramp Testing again until week 10 of the Mar 13, 2019 · The specific protocol often depends on the target population, ie. However, when training indoors I find it difficult to hold 240W for a 10 min interval (I did the ramp test today and scored 238W). Mar 16, 2019 · Every short test (Ramp Test, 8 minute test, and 20 minute test) has an anaerobic contribution to the results and they all have curves with a range of variability. So you can see a lot of Nov 6, 2018 · Dave November 7, 2018, 4:33pm 10. 0. A 20min test is probably going to be more reliable as a true ftp estimate. The purpose of the ramp test is to estimate your FTP. Aug 29, 2023 · For those not wanting to do the 20 minutes flat out, Zwift has the alterative of two ramp tests for determining FTP - the does-what-it-says-on-the-tin, 'The Ramp Test' (43min), and 'The Feb 20, 2021 · Zwift turns cycling into a game while TrainerRoad offers a very serious and structured view on training. A test to estimate LT1 - the point where anaerobic metabolism/lactate production starts to increase. Dec 3, 2021 · Zwift has two FTP tests: one that’s an hour and 13 minutes and another that’s only 45 minutes. Zwift – unlike ROUVY, Zwift uses a virtual world built from scratch. The Ramp Test assesses FTP and gradually increases power in one-minute steps until the rider cannot maintain the target power. This means you won’t want to perform Mar 6, 2020 · Got into the test with heavy legs and an overal feeling of slump. Oct 6, 2021 · There is no requirement to perform a Ramp Test. Jun 23, 2019 · Otherwise there would be a lot of people with the exact same estimated FTP, if they all failed on the same ramp. I’m one of those riders that consistently has an FTP that’s more like 70% of my ramp-based MAP so my FTP is generally set a little high & I’m Mar 5, 2019 · The problem with that approach is that you need maximal efforts to build a full picture of a rider and workouts don’t necessarily give you that, especially TR’s workouts which don’t have much in the way of maximal level efforts much over 8 minutes (nothing wrong with that, a workout and a maximal test are two different things). Wheel-on trainers should be calibrated after an appropriate warm-up (about 5-10 mins). Since then, and reviewing the threads on Stage Vs Kickr Power, I decided to only use my Kikr power for indood training (please don’t dispute this on this thread, as it is well Mar 13, 2019 · Zwift and TR ramp test are different models to calculate FTP. I used the ramp test and before it the 2x 8min and 20 min test. The ramp test ended because my legs just slowed down till I couldn’t press the pedals anymore, not cardio even though that was pretty taxed. Back on topic, I think standing during the end of a ramp test is a bad idea. Increase from 100% to 105-110%. If this is a question about the Zwift ramp test you should direct those questions to Zwift. Ramp test lite The Ramp Test is designed to accurately evaluate your Functional Threshold Power (FTP) so that your workouts are tailored to your personal fitness and your power. Apr 17, 2020 · That might be the wrong approach. If you want to narrow the range of variability, do a long test at threshold to Mar 3, 2020 · Here’s the activity. Eg 5 mins max. As also said, because many are naturally more anaerobic, a ramp test will over score one s ftp. It should easy at first, but then get very hard very fast. Second attempt - power froze ~ at 300 watts, I made the resistance go up by changing 2 gears up: image. The ramp, 8-min, and 20-min all have a range - for example if you are highly anaerobic and do the 20-min test then a lower multiplier something like . FTP is one of those mythologized values, like the calorie. tigloo November 8, 2018, 9:27am 11. 60 minutes @ Endurance Nov 12, 2019 · Set the resistance appropriately, and you’ll get all the watts you need for a ramp test. It should easy at first, but then get Jun 1, 2020 · So zwift released a version of their ramp test for smaller/newer riders with smaller jumps between steps (and starts off at 50w vs 100w). 1 Like. Mar 17, 2022 · Just one ramp effort, and a slightly harder 5-minute block, but you’re still going to do an all-out 20-minute effort. managed to get to a FTP result of 225 on my stage L Gen 2. Training. Would be curious to hear thoughts and experiences from the target group if they want to do a comparison between a more standard ramp test vs the zwift modified one. Feb 6, 2019 · A VO2max test. e. Oct 1, 2018 · Theoretically this gives me an FTP of 290W (maximum sustainable power for 1 hour). Sep 7, 2023 · Will do “Rogers” to get things going and follow up the Ramp test immediately. Generally, the total test lasts anywhere from 20-30mins. Redrum: All rides have been done indoors using a Tacx Vortex for all power May 3, 2020 · Training. Structured indoor and outdoor workouts, proven training plans, and easy-to-use ride analysis tools. Feb 20, 2021 · You can choose an 8 or 20-minute test, but TrainerRoad now recommend a shorter ramp test that takes about 25 minutes to complete. Hmm. Everything over the 13 minute mark was a power record. The issue with that is that people's FTP as a percentage of MAP Nov 28, 2019 · Just out of curiosity… did you get similar results from the two ramp tests? Zwift gave a higher number for me. Mar 13, 2019 · Every short test (Ramp Test, 8 minute test, and 20 minute test) has an anaerobic contribution to the results and they all have curves with a range of variability. (Not sure if this is the exact number Zwift uses but it will be around that). After finishing the first half of sustained-powerLV: I did a ramp test on Mar 19 On step 15 I had an NP of 322 On step 16 I lasted 42 seconds. 75x highest one minute power. chad September 26, 2018, 8:26pm 1. TR’s model is modified by lots of TR users’ big data, but Zwift’s model isn’t. Using the 95% of 20 min formula, that would put my FTP at 286. 1237×199 52. ”. Which means that you only ever reach 121% of your FTP. 2 Likes. If you are more efficient your vo2 max workouts will be closer to your ftp than a rider whom is less efficient. After spending some time doing weekend zwift ra… I tested higher using the zwift ramp test so I’m pretty sure that its the trainerroad one that is flawed actually… Apr 30, 2020 · I am in the middle of a build phase. The Ramp Test begins with a 5-minute warmup, and then every minute after that, it gets slightly harder until you cannot maintain target power any longer. Each interval incrementally increases in intensity by six percent. As in real life - you could have good days and bad days. My ramp test FTP was 222 but my 20 Min FTP test suggested scaling back to 213. 91 or . defeating the purpose of the adaptive training by doing . a rider can slightly reduce their pace every 5 minutes based on perceived exertion or how their body feels. I personally do 10 min of easy riding at 50% ftp every time prior to a test. Non-elite male should use a 25w ramp and 15w for female. 90 - . The FTP figure produced by a Zwift Ramp test from one minute best average uses 75% but it can be anything in the general range of 72 - 77%. Set you ftp at 285. Then and in addition to the ramp test TR attempts to educate its users (podcasts, articles, forum, etc. The ramp test doesn't hurt until you're way over your FTP, and then it calculates your FTP. Zwift is the ideal platform for an FTP test. Nov 27, 2022 · The 20 minute test in the middle. Nov 27, 2019 · Hi all, Recently watched a Sigma Sports YouTube video of ex pro Matt Stephens completing a ramp test in Zwift. So when i train inside, i would increase the power a little bit if i feel comfortable. The Ramp Test Lite is for you. My usual max heart rate is 181 during rides and workouts. 92 is likely more accurate than using . 192). Jan 21, 2020 · I used the same power meter inside with TR and outside with Garmin, the FTP result is different, Garmin shows a more higher FTP than TR’s. I'm FINALLY getting back to real training and racing and I NEED TO KNOW MY FTP. Surprisingly close. However, if you’re outside the bell curve a longer test may be better for that individual. AmirJamez January 29, 2023, 8:33pm 1. 6 Likes. When Matt hit that point Aug 2, 2019 · But keep in mind that using a ramp to estimate FTP doesn’t face all the constraints of using a ramp test to estimate so-called “power at VO2max”. Mar 2, 2019 · TR clearly admits that the ramp test (or any FTP test) works for most as a close approximation to their FTP, and typically close enough to structure training off of. “The test will let you warm up for 5 minutes at whatever level you’d like. The only difference between these two tests is the length of the warm-up. You can also do a pre-warm-up workout as desired. 75% of your best one-minute power during the test is used as your FTP. In the case of the latter, the protocol (i. And usually I need to adjust longer vo2 workouts from 120% down to 112% (setting intensity in TR app to 93%). I have been using AI FTP detection since it was offered in Trainerroad. My tip - I am finding it useful to force a quicker cadence Mar 25, 2019 · Hey Joe, For the most part, you will want to keep your trainer in a lower gear, but one that still maintains a straight chain-line. For most part of the year AI set my FTP around 334 - 339 Watts and I never Jul 26, 2020 · ]Trainerroad Average = 233 Best = 336 Output = 840 Cadence average = 87. This workout has a five-minute warm-up followed by an indefinite amount of one-minute long intervals. For help with the broken period key on your keyboard Jonathan Lee • 8 minute read. Which all acts as the perfect transition to today’s visual story, the Zwift Ramp test, or as I like to call it, a leisurely eighteen-minute bike ride culminating in three minutes of hell. It is sometimes considered that the 20 minute test delivers an FTP around 5% above your one hour effort. Mar 13, 2019 · Zwift’s MAP test is intended for elite male (one of three test protocols developed by British Cycling). Not sure why the discrepancy when I was primarily between 220-230 for the 20-min TT itself. By breaking the 20-minute effort into four 5-minute segments, riders can subtly tweak their effort every so often based on longer periods of muscular feedback, i. It was a hard workout (Dude +4, so 9x 2:30 at The 20-Minute Test is an ideal format to break into shorter, more manageable segments. Wednesday as a recovery day 30 - 45 minutes in zone1 and the do a 20 minute FTP test on Thursday to confirm Nov 3, 2023 · TrainerRoad Ramp Test Results TrainerRoad Plan Builder – Event Types TrainerRoad Calendar TrainerRoad interface. mcneese. After spending some time doing weekend zwift ra… The two tests seem faily equal - Zwift FTP RAMP Test vs TrainerRoad RAMP Test - YouTube Jul 9, 2023 · Training. Being relatively new to TR I’ve only ever done the Zwift test. It is actually calculated for each rider, as 6% of your FTP as set at the beginning of the test. And yes, do it in erg mode to give the clearest results. TR’s is a 6% of FTP ramp which will give a much longer burn (depending on the starting point, 14w in your case). Over 800 seated in higher gears. Both indoor and outdoor were measured on the same powermeter (Powertap P1 pedals), and both were done holding the TT position for Mar 21, 2019 · I did a ramp test on Feb 17, new FTP 238 On step 15 I had an NP of 315 On step 16 I lasted 17 seconds. Apr 4, 2022 · Hi all, Im in the middle of a training plan and have a ramp test scheduled for tomorrow. Today there was an optional ramp test on the schedule. When you think about it, the fact that it's even Jan 20, 2021 · The Sufferfest 5 minutes destroy your legs lol just before the 20 minute’s test. It is much closer to being a game. 5 minutes rather than TR’s increase of 6% FTP every minute. Brennus May 3, 2020, 2:09am 1. The 1 hour test the lowest. IF you do a warm up, make sure you do the same warm up every time you do the ramp test for consistency. To start with, it’s best to use your TR FTP for the TR plans, as the power targets in the workouts are designed to work based off the results of the TR ramp test. Official TrainerRoad Recommendations from: Ramp Test FAQ. 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. To get this reading I crashed out half way through the 280W interval of the Ramp Test. I’d suggest that with a FTP in your range, the Lite version might Sep 27, 2020 · I’ll reassess after the next test and see how much of it is me being bad at the ramp. TrainerRoad’s ramp test estimates Max Aerobic Power [MAP] (best one minute power from the ramp) and takes 75% of that estimate as the rider’s FTP. Jan 26, 2019 · In Erg mode, the trainer will increase the resistance to match the target power with each successive step of the workout. Lactate results: 902×308 41. Jan 4, 2024 · It is one of the most similar apps to TrainerRoad. After spending some time doing weekend zwift ra… I still have access to it and can look to see if I have time to fit in a Z Ramp and TR Ramp within a reasonable time for simple comparison (non-scientific). Stay seated, keep a steady cadence, and keep ramping up until you simply cannot continue. Tom_J (Tom) December 28, 2022, 11:21pm 10. This can be incorporated in the existing ramp with a short break after the first step if desired. It's designed to quickly identify the upper limit of your aerobic capacity and estimate your FTP (functional threshold power). Since then, and reviewing the threads on Stage Vs Kickr Power, I decided to only use my Kikr power for indood training (please don’t dispute this on this thread, as it is well covered elswhere). The FTP will naturally suffer in the 20 min test. Taking the longer test is not a guarantee to give you higher or more accurate results. You know that point where suddenly it all got very real and you are on the ropes. ) on how to make adjustments specific to their training should their FTP be Mar 28, 2019 · So there is no need to stop in the middle for a calibration. 9 or . more well-trained subjects will have a steeper ramp to reach exhaustion in 12-15min, while less-trained/general pop will have a shallower ramp to reach exhaustion in the same time. Everything felt fine during the test, such as it got harder and harder each minute until failure. This is the highest eFTP I have achieved in a single ride excluding the 3 ramp tests I have done so far. Did my first workout today (Glassy) and felt like it was easy. As @bbarrera stated, the ramp test uses 75% of 1-min best power to estimate FTP, this is different than straight up 1-min power. I think it’s a bell curve of 75%. . If it’s just a one off, then yea just load up the ramp test and let them send it. If you are doing the TrainerRoad ramp test I recommend just doing it in TrainerRoad and disabling Zwift. Feb 24, 2022 · The 20 minute FTP test is well known and almost universally disliked because it can be so hard to pace (especially for newer rides). However, my power in the last 2 minutes diverges from the prescribed power line Jan 16, 2024 · Get Faster with TrainerRoad. Ramp tests are quick and a lot less suffery than traditional FTP tests. I am a 66kg female with my last ramp test reading 197W. Feb 21, 2022 · ftp-testing. It seems as though the resting period between the 5-minute all-out and the actual 20-minute effort is 10 minutes rather than the 5 we have in the Trainerroad software. One Tuesday I took a ramp test and tested at 274, which is up from 268 for me since last test. The Ramp Test will ramp up the power in 20-watt increments every minute until you simply cannot keep going. Wahoo SYSTM is a little more diverse. So you can see a lot of variables here. At the start of my current plan on TR I skipped the ramp test because I’d literally done the Zwift test the day before “discovering” TR. So, do I go with the 274 or 286? Today I did my first TR workout at 274. BTTG July 9, 2023, 8:38pm 1. Also, I didn’t max-out on my HR during Ramp (-10 MaxHR), which also points out to some residual fatigue. I plan to move to using the powermeter rather than virtual power as from what Ive read it’s the better choice and I’d like to be able to have my power readings consistent between indoor and outdoor workouts. I’ve used the TR ramp test for quite some time now (from beta) and have generally tested pretty consistently with nominal improvement. Then after I am down usually 30 minutes at zone 2 to cool off as a free spin in zwift. Sep 27, 2018 · Hey everyone, Just thought I would start a thread on people’s tips and tricks for the Ramp Test - motivation, cadence, anything that helps! The reason I wanted to start this thread is I am finding executing the Ramp Test is a bit of a skill in its own right - kind of like how football players have to train to run the 40 yard dash. No caffeine, no AMP or Lactigo to help reduce burning sensations. I did a lot of TrainerRoad while I was stuck indoors with a broken ankle/sepa Sep 26, 2018 · ramp-test, ftp-testing. No. In the end it's using the ramp test to estimate FTP from Maximal Aerobic Power. I think I am outside that bell curve. 5 minutes. 6 weeks at around 800tss per week + some general strength work in the gym. It then starts you on an ascending series of 1-minute intervals beginning at 100 watts and increasing by 20 watts each minute. The ramp test often (but not always) under-estimate my ftp and I have to manually adjust ftp setting. Especially with a 212W FTP. I would suggest you do the Ramp Test (not the lite version). After another 4 weeks riding at 216 I tested again Mar 19, 2024 · drmarcj March 19, 2024, 3:19pm 4. Note that this is the highest one minute, not highest step so every second you continue will add to your FTP. Mar 13, 2019 · Hey everyone, long time TR user here. 8 KB. As for the best cadence for the test, this will be up to you. The ramp test starts easy, then simply increases your wattage by 20W every minute until you can’t pedal anymore. Feb 20, 2019 · Always remember to stop pedaling completely after reaching the target speed. Here are the primary reasons. Mar 13, 2019 · That’s not necessarily true. mgrigat December 11, 2023, 7:12pm 1. I can get 400w up the radio tower climb in Zwift seated in 34/28. My last ramp test was circa 227w, next day I done a w/o at 246NP for 46minutes and the week after 294w for 20minutes. I’ve been doing a bit of volume with some short ftp efforts and a bit more of sustained ss. Different ramp tests are different and I imagine they would be different for different people so 1 min big steps might be more accurate for you but 1. But most of the cycling world has moved to ramp tests for a good reason. This test is designed to quickly identify the upper limit of your aerobic capacity and estimate your FTP (functional threshold power). Mar 13, 2019 · I’ve used the TR ramp test for quite some time now (from beta) and have generally tested pretty consistently with nominal improvement. It's usually more predictable (less variance when you redo it) than the hour-long test. Yes mate, the 10 mins of 30rpm took place after this. The warmup and cooldown periods are significantly shortened. It doesn’t have as wide a route library as ROUVY. I completed the 340w step and then very early into the 360w test I exploded. Given your profile, you may find that the threshold workouts in the TR plans are very difficult. An average percent of lactate threshold (think ramp test) to vo2 max (think ramp test) is 83%. It certainly was easier than suffering for 20 minutes and highly prefered. While Zwift is immersive and fun, it’s far too easy to just amble around the virtual roads roads without any real purpose, and if purpose of training is what you want, TrainerRoad is a good choice with its vast Jan 14, 2020 · I’ve used the TR ramp test for quite some time now (from beta) and have generally tested pretty consistently with nominal improvement. The ramp test takes a very different approach to measuring Mar 13, 2019 · As a PSA for folks: Every short test (Ramp Test, 8 minute test, and 20 minute test) has an anaerobic contribution to the results and they all have curves with a range of variability. Basically there's a load of assumptions in a calculation that spits out a number. aegcp August 29, 2019, 12:55pm 6. May 18, 2022 · By Alex / May 18, 2022. This test version of the Ramp Test ramps up the power every minute until you find your breaking point. Aug 29, 2019 · Zwift vs TrainerRoad Ramp Test. i. Since then, and reviewing the threads on Stage Vs Kickr Power, I decided to only use my Kikr power for indood training (please don’t dispute this on this thread, as it is well Mar 6, 2020 · Got into the test with heavy legs and an overal feeling of slump. I recently purchased a new bike and it came with a left side 4iiii powermeter. Sep 4, 2019 · My ftp is often 88-90% of 5-minute vo2max, and I find the ramp test harder than 8-minute protocol. 1231×261 64. My hour attempt was an all-time best for as long as I lasted, but I only lasted 41 minutes. Three primary tests for normal people. Learn more in my Trainerroad vs. Feb 19, 2021 · So my test result from a ramp test on the 19th Feb is 243 FTP (eFTF was 230 as already discussed earlier in this chat). 4 KB. 95 x 20 min testing and then manually entering that number…. Wahoo SYSTM Motivational Quote Wahoo SYSTM Funny Quote 1 Wahoo SYSTM Walking Screenshots from the 4DP test Mar 13, 2019 · I’ve used the TR ramp test for quite some time now (from beta) and have generally tested pretty consistently with nominal improvement. Zwift comparison. I was very motivated to do my best. It is the most efficient and accurate way to assess your fitness on TrainerRoad. Mar 24, 2021 · First attempt - power froze ~ at my previous FTP (tested with a ramp test on Zwift in ERG more using trainer power readings only - no issues): image. I’m in here for triathlon, so I am also starting to think that the 20 min test is still better for me. alexcat August 18, 2021, 12:47pm 12. It should feel pretty easy for the first 7-8 steps, then Dec 11, 2023 · TrainerRoad Software. Oct 5, 2021 · Sunday I made an all out hour attempt. The test itself is 20 minutes. Test was performed on my wahoo kickr snap trainer using my stages power meter in ERG mode. I just also checked my last ramp test and although the numbers don’t align as I added on a few more minutes on my Peloton ride after, my max power was 468 vs 471 on trainerroad. So I think TR’s ramp test is much more accurate. 825 of your best 2. Think of the 75% as an average, so if you are outside of average then the FTP estimate can be either too high or too low. It has a Mar 6, 2020 · So you can see a lot of variables here. Mar 16, 2021 · A ramp test suits the majority of people. Apr 10, 2024 · The instructions on the ramp test lite say that if you’re under 132 lbs OR you’re very new to cycling, you should consider the lite test. I also like more of a warm-up. Compared to traditional FTP tests, it hurts less, removes pacing from the equation, and takes less time to Aug 28, 2019 · this time in TrainerRoad which has 10 watt steps) For clarity: TrainerRoad’s Ramp test is not set on a fixed wattage increase. edwinandrew February 21, 2022, 4:36pm 1. Note that this test is designed for more experienced and/or heavier riders. Standing at the end of a 20min ftp test makes a certain kind of sense ensuring that you have “emptied the tank” but I believe the last minute of power during the ramp test is too critical to the Mar 6, 2020 · So you can see a lot of variables here. That last minute of the ramp test is usually the last minute after a 3-4min VO2max interval! So you can train true 1min power or you can train for 1min ramp test power. GravelHunter April 11, 2024, 2:01pm 6. Or could maybe use the ramp test. The reason the Ramp is popular with people is because it removes pacing, which helps the execution and consistency of the results. But I’ve heard this as a criticism of the ramp test: it doesn’t have a good warmup…I don’t think it needs one but let’s see what the forum has to say. However, Zwift advised that it was 257w (roughly 75% of 343w). You just keep it in the same gear, and spin consistently until you hit the wall and can no longer keep going. Mar 2, 2019 · Determine Your FTP with Zwift’s New Ramp Test. Hi everyone and coach @chad, I was looking at the 20 minutes FTP test protocol on Zwift and the original book by Andy Coggan. Jul 28, 2020 · The ramp test typically takes 0. TR workout alone are not going to build out the data for Jan 2, 2021 · Hi all, literally day 2 of my first TR training program, 3 month program, bike only for now until Mar. When you get to a 20 min test without a all out 5 min, the possible results will be higher. ROUVY – uses real-world footage augmented with avatars and other objects. I should have my 9 year old try it lol Feb 8, 2020 · The ramp test is a max aerobic test, and then uses 75% of 1-min best power to estimate FTP. I think I didn’t have enough rest which ultimately caused my TR likes the ramp test because it's repeatable and less stress on your mind/body than a 20min test, and you don't need the skill of pacing to do it. Both the 8 and 20-minute tests are painful. Ramp Test. Take 2 days off and when you feel super keen to ride, do it and you will score high. It’s probably subjective and also depends on your form when doing the ramp test. With the 20 minute test, you're only extrapolating from a 20-minute maximum effort to a 60-minute maximum effort. In theory, an 8-minute or even “better,” a 20-minute FTP test are superior to a ramp test. Got into the test with heavy legs and an overal feeling of slump. A special note for anyone considering the Zwift Ramp test, my result was almost a failure. , duration & height of steps) can really influence the power figure estimated by the ramp test and isn’t something I can get behind. When I moved over to TR i didn’t update the FTP there and went straight into a ramp test (4 days after my zwift ramp test). 7 KB. Prior to starting TrainerRoad I was on Zwift and just finished a program that ended with an FTP of 183. My question is TR says you can do a warm up if you want to, but they do not recommend it. vv ge tk ev ff gw bc yp ej qr