How Does TrainerRoad Calculate FTP?

What is a good watts per kg?

To work out your power-to-weight ratio figure, simply divide your maximum power output (in watts) by your body mass in kilograms (kg).

For example, an 80kg rider with a maximum sustainable power output of 280 watts has a power-to-weight ratio of 3.5 watts per kilo (commonly abbreviated as 3.5W/kg or 3.5W..

What is the best FTP test on Zwift?

Most Accurate. When properly paced, the 20-minute test is considered more accurate than the ramp test since it more closely simulates the long, steady, aerobic effort which FTP measures.

How do you calculate FTP?

You can estimate FTP with from your best recent 20-minute power value (either from a dedicated 20-minute test or a sufficiently hard 20-minute effort from a race or workout). Multiply that value by 95% to get your FTP. You can also estimate FTP from a recent best 45-60 minute power output.

Is 200 watts good cycling?

It’s good enough to provide you with a reasonably accurate estimate. As a Clydesdale rider, a 200 watt average on mixed terrain for 2 hour ride/loop is usually an average speed of 16-17 mph with 900′-1500′ of total climbing.

What is a good FTP test score?

Average recreational cyclists would be about 2.5-3.0 Watts/Kg for FTP. People who race regularly may be 3.0-3.75. You get above 3.75-4.25 and those are local elite racers. Anything over 4.25 is domestic pro and it goes up from there.

Does Zwift adjust FTP?

After you’ve paired your devices, select TRAINING. Select your next workout from the WORKOUTS tab. Select the FTP box in the bottom right corner and manually adjust your FTP. Select WORKOUT to start your workout.

How long can you ride at FTP?

It’s because FTP refers to the highest average power you can hold for 60 minutes, and, according to Coggan et al, you can probably hold about 95% of your 20-minute figure for 60 minutes. Of course, if you ride a 60-minute main segment, your average lap power is your FTP and there’s no need for adjustment.

How is FTP calculated in 5 minute test?

As an example, the 5 minute FTP calc estimates FTP to be 85% of that 5 minute effort’s average watts. So, take 85% of the 177 average watts for the 5 minute effort, and the FTP estimate is 150 watts.

How is FTP calculated from ramp test?

The ramp test estimates FTP by taking the average power of your last minute of the test and multipling it by a percentage (Zwift and TrainerRoad use roughly 75 per cent). This is done as an estimation of your LT2, as its importance was discussed earlier.

How do I change my FTP on TrainerRoad?

When you view the workout online you can click on the 3 dots on the bottom right of the workout graph and select Edit Ride. From there, you can enter in the correct FTP you would like the workout to be reprocessed with. If you run into any issue, please submit a support ticket to

How do I FTP train?

How can you measure FTP?Warm-up: 10 minutes spin then 3 x 1 minute fast cadence, 1 minute easy, 5 minute spin.5 minute all-out effort – go as hard as you can (press ‘Lap’ at start and finish)10 minute recovery.20 minute all-out effort (use that ‘Lap’ button again)Cool down.

What was Lance Armstrong’s FTP?

The disgraced cyclist who had his seven Tour de France titles stripped rode 115 miles in 5 hours and 52 minutes, averaging 31.5 kph (19.6mph) and climbing 1579m (5182ft) over the rolling roads west of Austin. Armstrong wrote on Twitter, “6 hours/115 miles in miserable weather with @lawsoncraddock.

How quickly can I increase my FTP?

In many cases, I recommend adding 2-3 recovery weeks spaced throughout this time. So for most athletes coming off a period of reduced or less focused training, it takes around 10 weeks to begin to see FTP gains.

Where does Zwift show your FTP?

Zwift’s FTP tests can be found under Workouts>FTP Tests. You can get to the workouts screen by clicking “Training” from the startup screen, or hitting the “E” key on your keyboard in game. There are three tests available.

How accurate is Zwift FTP?

The power meter in the kickr, paired with the way Zwift administers ftp tests is reasonably accurate (within 1-3%). You can expect to feel good at the start of an FTP test, and NOT so good at the end of it.

What is a good FTP?

48.6% of people have an FTP below 3.4W/kg. 42.1% of people have an FTP of 3.6W/kg or more. 9.3% of people have an FTP between 3.4W/kg and 3.6W/kg.

What is training FTP?

FTP stands for Functional Threshold Power, which is commonly defined as the highest average power you can sustain for an hour, measured in watts. FTP is often used to determine training zones when using a power meter and to measure improvement.