The calculation depends on whether you chose imperial or metric in the Zwift settings. Starting Power, Based on Weight & Ability – Ramp by 15w Every Minute This is a capacity effort where you start very easy and the power requirement steps up 6% of the FTP currently set in TR in 1 minute increments. So I have done a few ramp tests from various sources including Zwift, TheSUF (Half Monty), TrainingRoad and had my FTP auto detected by various Garmin devices. The ramp test has its place, but in my opinion, it is not the best way to predict what your FTP is due to the myriad of factors discussed above, but mainly because of the individual variation for shorter duration power outputs. But having said that, I rarely use ramp tests to estimate my FTP, 75% of my best minute is usually more than 95% of a 20min effort. When you press ‘Calculate’ the following will be returned: There are two ramp tests available in Zwift: the standard "Ramp Test" and "Ramp Test Lite". The accuracy of the test is based on a very controlled progression of effort until failure but the calculation is only based on the last 60 seconds of the test. Before that I manually adjusted the load, or the test was on a "dumb" trainer and the test subject had to adjust to and maintain a power level as directed. Did the ramp test today. TR’s testing protocol is the ‘Ramp Test’. 19 January 2017 at 08:12 It's a pretty simple protocol - warm up for five minutes, then do one minute intervals starting at 100 watts that go up by 20 each round. I don’t seem to do well in FTP tests, and today was no different. Traditional tests require you to ride flat out for 20 mins and then a calculation is performed on that to arrive at your FTP. Learn more about our tests to help you find your FTP in this article. There are 2 main problems with this approach. So I thought I would give it another opportunity today by using ZWIFT's FTP Ramp Test. I did the Zwift test first and then about a month or so later did the Trainerroad test. Setup and download a custom workout file to use for the test in Zwift. I suggested that non-elite males use a 25W/min ramp and elite males use 20W/min. Since the actual FTP is closer to the one-hour effort, it might be more advisable to perform a 60-minute test, or to take the value obtained for 30 minutes, multiply by two and subtract 2.5 percent (as most trained swimmers swim roughly 2.5 percent slower in a 60-minute maximal effort than in a … Setup and download a custom workout file to use for the test in Zwift. A ramp test is not an estimation. In case you couldn't tell, I'm a bit frustrated that my watch won't figure out my FTP for me. The second problem, this is a VERY demanding test. - Calculate your MAP and estimated FTP. STEP TEST p/b HPTek - *IMPORTANT* Set your FTP to 100W before starting this workout. (For easier calculation, make sure you press the lap button before you start your 20-minute effort). First, F unctional T hreshold P ower, is defined as “ the highest power that a rider can maintain in a quasi-steady state without fatiguing for approximately one hour. I scored 5 watts higher on trainerroad than zwift but I kind of expected that since the zwift test was completed after only about two weeks back from an off period and the trainerroad test was after about a month of somewhat structured training. Zwift added a new FTP Ramp test to their workout plans. Thanks! A ramp test uses a relatively short progressive build of one-minute steps to identify the upper limit of your aerobic capacity quickly. Zwift, I believe uses 20W/min for all, and Trainer Road use about 13W/min. This is what British Cycling used based on my recommendation. I test too high on TR’s ramp test every time. written here many times before describing how to do a field test to find your FTP. Power zones. It uses a relatively short progressive build of one minute steps to quickly identify the upper limit of your aerobic capacity. The test I did on Zwift was out of whack and I went off too fast. You keep going until you physically (not mentally) cannot continue. If I were to sum myself up as an athlete I would simply say, “I like fitness.” I played traditional high school sports, I was once a runner, had a brief stint with rock climbing, I attend a CrossFit gym, and in the summer you won't catch me anywhere but on mountain bike trails or pushing watts pedaling up Vermont hills. - Record your failure stage and duration in seconds. If you don’t know your FTP, we recommend taking one of our FTP tests. The ramp portion of the test should, ideally, take about 5-20 minutes to … - Complete the test through to failure. I suggested that non-elite males use a 25W/min ramp and elite males use 20W/min. Expect your cadence to fall a bit near the end of the test; that is normal. Each second matters during the test. I am curious to here other people's results with ramp tests versus 20-minute tests. All females use a 15W/min. A ramp test will determine Maximal Aerobic Power (MAP) since the test is done aerobically from the beginning and reaches the maximum capacity of the individual’s aerobic system at the end. This method of testing isn’t new and has been around in some shape or form for many years. A ramp test is designed to estimate your FTP. This being said, I don’t consider myself a true "cyclist". Shrike March 2, 2019, 8:11am #16. mcneese.chad: Determine Your FTP with Zwift’s New Ramp Test. Here's one of those posts. And then, rather suddenly, it will get much, much harder. (as per documentation) - Calculate 105% of your FTP and perform the 20minute FTP test to validate the figures. Begin by selecting the Ramp Test workout: The first interval is … Take an FTP Test In Zwift. 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