To enhance your endurance and strength on the bike, precision in setting your training zones is crucial. The gold standard for this is conducting an FTP (Functional Threshold Power) test, ideally on a smart indoor trainer that can accurately measure your power output. Zwift conveniently offers this test within their training hub.

FTP Test:

  • Begin with a thorough warm-up lasting 10 to 15 minutes.
  • Push yourself to your limits with 5 minutes of all-out effort.
  • Follow this with a period of easy spinning lasting 10 minutes.
  • Then, execute a sustained, maximal effort for 20 minutes.
  • Conclude with a 10-minute cooldown.

To calculate your FTP, determine the average power output from the 20-minute interval and multiply it by 0.95. Ensuring accurate power zones is vital for achieving your training goals and tracking progress effectively. Establishing a baseline figure at the outset of your training allows you to gauge your improvement over time.

If you need help with your FTP testing, feel free to reach out to us.

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