EVERYTHING You NEED To Know About FTP, Workouts, and ERG Mode - Zwift Rouvy TrainerRoad

[@motomoto898]

Excellent. Thanks very helpful. The question I have is how do power FTP zones correlate with HR zones. Currently I don't have a power meter on my bike. So when I cycle in the real world I rely on heart rate zones.

[@EverythingIsPhotogenic]

That one gets a little dicey, many people newer to training have their heart rate decouple from power zones. There are some tests you can do to get your actual LTHR (lactate threshold heart rate which will match with zone 4) or max heart rate and they will populate zones around statistical averages but they may or may not line up with your power. As people train and get fitter, they will start to see zones line up better and can dial in those zones. The tough part about HR is it's a lagging indicator, so as you go up the zones and intervals get shorter, you might see a huge mismatch. I've been thinking about doing a video about this because it's pretty nuanced, but the short version is for steady state work, you can get a good idea using HR and RPE to gauge your power zone (as long as you're not suffering mitigating factors like excess fatigue, illness, nerves etc.) RPE is honestly the best measure and use HR as a solid sense check 🙂

[@motomoto898]

@@EverythingIsPhotogenic thanks for the reply.. yes if you can. make a video on that that would be great. Forgive my ignorance but what’s RPE 🙈.

[@EverythingIsPhotogenic]

@@motomoto898 No worries RPE = Rate of Perceived Exertion. So when you are riding indoors, think of your power output from a 1-10 scale. Match up how you feel at certain power indoors, then when you are outside, do a check on how your feeling at a certain output and it will be a good appraisal of your power zone. Usually, your zones will fall something like this: 1-2 Zone 1 Recovery 3-4 Zone 2 Endurance 5-6 Zone 3 Tempo 6-7 Zone 3+ Sweet Spot 7-8 Zone 4 Threshold 8 - Zone 5 low 9 - Zone 5 mid (Zone 6) 10 - Zone 5 High (Zone 7) This works really well once you have a good amount of experience. Sometimes fueling, injury, illness or overtraining will skew these a bit but as a general rule, it is a perfectly fine way to train outdoors!

[@boogiexx]

Have in mind you also suffer from HR drift... If you let's say do 8 x 3 min intervals at 90% FTP with 2 min rest between intervals, HR at 1'st interval and 8'th will be very different. And that will get better as you become fitter.

[@gerrysecure5874]

Between rest and threshold there is a very linear relationship between power and heartrate. The problem with HR % zones is that HR starts somewhere between 40 and maybe 70 thus shifting the zones %HR. Furthermore HR depends on many more factors like temperature, fatigue, drift , cadence, hydration. If you know your Threshold HR and calculate HR Zones based on resting HR you will under normal conditions not have a lot of error. Note: Above threshold things get muddy because a great number of people have the conconi deflection in heartrate, so the linear relationship does not work well above THR, and maxHR cannot reliably be used to calculate HR zones.

[@chrispritch]

ACTUAL REAL LIFE INFORMATION ON INDOOR TRAINING! HELL YES!!!!!!!!!!!!!!!! amazing video!

[@EverythingIsPhotogenic]

The legend is here!

[@cmv07]

@@EverythingIsPhotogenic Wo0t!

[@miguelsuarez1511]

Congratulations! You are an amazing teacher. You know how to explain topics that for a lot of cyclists are not easily understandable. You are wrong about one thing though: these are most of all for beginners... not at all. I've been riding for over 40 years and I still learn something every time I watch one of your videos. Great work.

[@EverythingIsPhotogenic]

Love it! Thank you so much 🤩

[@mao-jieli9389]

I'm not a native speaker of English, with the help of subtitles I really learn a lot. Thank you for your excellent presentation. You are the best. Love from China

[@davecasey4341]

Thanks, Sarah. You are fabulous. I'm a 64-year-old, fat, out of shape dude and it's time for me to get serious about this. I just finished up the Tour of Watopia and I want spend the next couple of months doing some workouts to get faster. I'm starting the Back To Fitness workout plan this evening. The ramp test scares the hell out of me, but it is what it is. I will probably only get the first couple of segments done, but it will give me a base to build on. Now I just need to figure out where my ERG setting is. 😎

[@dougcaldwell6770]

Same. Just put my trainer together and I can barely spell Zwift 😊. Hope you improved. Hang in there brother!

[@rs-zg6rs]

Thank you so much for this video. 30 years plus in cycling and never too old to learn something. If only all my coaches throughout the years understood what you have easily explained in 38 minutes, superb.

[@chrisvanbuggenum871]

Took me years to learn all this. Wish this video existed about 4 years ago. Well done.

[@JakkakkJannajak-px3yr]

Finally, finally, finally, someone on KZbin created a video who has common sense. I don’t mean to knock the rest of the world, but it’s almost unbearable to watch videos on here when the person creating them completely misses the point they are trying to talk about or teach about. You are a rockstar.

[@dirtrider6198]

Wow. I’ve been riding and running for years and never really done any structured workouts. You have explained everything so fantastically well that a new door has been opened to me. I cannot thank you enough. I now know exactly how I need to train in future, rather than do my normal random workouts. Your video is superb.

[@Seppster58]

Have been Zwifting for a few months now and was terrified of the FTP test. You did an excellent job explaining things and took the mystery out of it. Now I am more confident in the FTP tests and working with ERG mode. This is the best explanation of this out there that I have found. Well done!! Love the videos you put out. :)

[@kevinderung8524]

the color yellow for threshold power mimics the color of the lion in your heart that will get you to the end of that effort!~

[@OrangeBlossom4x4]

Speaking as a doctoral student in human performance, this was extremely well done!

[@stephenprince340]

Hi Sarah, This is the best explanation of the Training Zones l have come across, well done 👍. The only thing you didn’t mention is are FTP’s effected by age. I’ve cycled all my life and competed in the past and still put in about 150 miles a week l am now 62 and would be expecting a higher FTP for what I put in. I’ve seen a significant drop in performance after 60 and constantly wish I could get back to somewhere close to where I was. Am l dreaming am I dreaming ? 😂.

[@jamar959]

Don't "diet on the bike." What a good way to put it, and something I'm guilty of. Thank you for that good advice. Cheers!

[@roywest3936]

Sarah, I have been riding for 25yrs & have not taken a formal training approach. Being new to Zwift, I have found it gives me a solid framework for training. However, I must say that your outstanding summary of FTP & training zones helps me better understand how I should approach my training. You have given me the confidence develop more than any Zwift training video I have seen. THANK YOU!

[@cx4130]

One of the best videos out there that explains the subject matter. Well done Sarah!

[@krispybacon5038]

ERG mode is the only way I do structured training, Being able to close my eyes and zone out when i'm doing VO2's is a blessing.

[@alecleonce8414]

One if the most concise an plain English explanations of Zones and FTP that I've seen. Thank you do much

[@Abstoss]

Oh wow, I just discovered this video and it was fantastic. Thank you very much for explaining all the zones in a very understandable way. I am complete noob and just putting my head into structured training as I struggle with real increase outdoors. I need a structure and a system and you gave me the basic knowledge on where to start!

[@sergioa3631]

I believe here are the most interesting of all teaching type of videos that I ever watched and the most enthusiastic comments I ever read. Great job !!

[@schallix]

Thanks for this! It helped me a lot to understand "things" of getting back to "power" without investing in the wrong Zones

[@dennishantke5608]

I am new too Zwift and Cycling and have watched lots of Videos. But your Video is by far the best one i found yet. Thank you very much!

[@kevinhickey122]

Many thanks. Lot of things I was curious about explained but, more importantly, made me finally realise how I have been training ineffectively for years.

[@mikulamusic]

This is a whole lotta knowledge! And you’re easy to understand. Great teacher! 💯

[@David-tg8ku]

I'm 54 years old and just started cycling regularly a few months ago. I found the explanations really helpful. Thanks

[@alinpd]

Thanks a lot for this video! I just got into cycling a few months ago and now into Zwift for the winter to stay in shape and this is very useful information.

[@BjerkeRobin]

Ok. Hands down best "like and subscribe" blurb yet. And it worked!! They very rarely do. Well done. I look forward to the rest of the video with renewed and piqued anticipation 🤙

[@robertbarreiro2640]

This is the best video I've found explaining structured training and how ERG mode works: I'm one of those that hated it the first I tried it. Thank you for the valuable information and congrats!

[@EverythingIsPhotogenic]

Glad it was helpful! Thanks so much!

[@GingerWarriorCyclingClub]

Awesome. Love your knowledge and skill to portray it. Remember 20% but made killer notes being a little older, but only 11 weeks into my cycling (currently zwift) journey and very happy to discover you a few weeks back.

[@ghiakatsa]

One of the best explanation video I've ever seen about indoor trainings.

[@aduval9203]

That video is amazing! No nonsense explanations and that coloured graph is at the bottom of the screen on Zwift makes way more sense now! Thank you

[@401SNelson]

Love your teaching style! I am humbled by your vast training knowledge!

[@rollandjoeseph]

Pheww, if this didn't get me excited to get my trainer up and running ( due to be here tomorrow) , I don't know what will !! Thx , im enjoying these videos as ill be new at using a trainer and zwift

[@vijaynadkarni]

Phenomenal video! Thank you for explaining FTP, ERG mode and the various endurance zones so clearly, and for the countless other tips. I’ve been using Zwift for several weeks now but learnt a huge number of useful details from your video!

[@fcv1967]

I don't have a bike or a trainer but I got a lot of value from this video.

[@YTMegiddo]

One of the best discussions of FTP I've seen. Thank you!

[@brookedavey397]

The most helpful video I’ve come across for those new to cycling or indoor training.

[@mariopejovic]

little late to the party, but this is great video. thank you. I watched it before, but now, after getting smart direct drive trainer, with goal to get fitter, I watched it again. explained in perfect terms that someone who never had interest in structured workouts, like my self, can understand. I thought to jump straight into some of the Zwift workout plans, but it makes sense what you said, ride for a bit, to get basic endurance and to get muscles familiar with these types of efforts. thank you!

[@Unplugged_Bits]

I just really fell in love with your content, there is much meat and bone in it, thank you very much!

[@EverythingIsPhotogenic]

Thank you 🙏 so glad it's useful.

[@David-cc3un]

One of the best introduction to zone training! Thanks for the explanation.

[@anniv16v]

The video I’ve been waiting for and beautifully explained- been on Zwift for 3 yrs and have avoided setting my zones and doing training like the plague- mainly as it was completely foreign to me and to be honest I really enjoyed the fun side of the platform. This has now given me a desire to set my zones so I can begin to improve and get so much more out of the whole experience. Keep up the brilliant work . You mentioned fuelling for the ride within the different zones - any chance of doing a specific video on this - now where’s that Ramp Test ?x

[@EverythingIsPhotogenic]

Awesome. I've definitely thought about the fueling. It's a tough subject because so many people react differently to different types of food, but I could stick to some basics, definitely have to mull that idea around in my head a bit. Good luck on that ramp test!

[@anniv16v]

@@EverythingIsPhotogenic - cheers- I do lots of social rides on Zwift with durations between 1 and 2 hrs and intending to tick off my remaining longer routes - so maybe a general video on fuelling for pre, during and post ride would be helpful- and variations of ‘fuel’ dependant on intensity of the rides - thanks for your awesome videos

[@SnowShael]

Hi, I took your advice on not having a structured plan for the first 2-3 months but really struggled, since my personality is very structure, goal and achievement oriented. I switched week 2 to a structured series of Workout Plans in Zwift based on my goals and it was an incredible experience for me. Went from struggling to bike down my block, sweating and heaving, after 2.1 miles, to daily 16-20 mile endurance rides and 25-30 mile+ weekend adventures and stretch goals. Thank you for your content, I appreciate you and this community.

[@kennethgallagher9627]

Been on Zwift a year now, thank you for a comprehensive explanation of things I have tried to understand for a long time. A straight chain line for example, in ERG will help me a great deal

[@ludo9743]

Thank you for this video. I'm new to cycling and Zwift, and this video was very informative. A huge thank you.

[@ryanscrumley2709]

After a couple of years of learning this information I finally understand it! That was the best explanation I have seen! Well done!

[@im-on-youtube]

Zwift should pay you for this video, amazing! thank you

[@Mrjasonjohn74]

Been cycling for about a year now and reading, watching stuff to understand about all these different power zones, none can compare to what you have just explained. So simple, so clear and so accurate. Thank you so much and only wish i came across your videos since Day 1. Keep up the great, generous and helpful work you do. God Bless.

[@patrickzimmerly3737]

I've been riding zwift for about 2 months & am now in my second week of focused workout. I kinda started to understand all that's going on but this really helped. Thanks! Now I need to focus on & more understand cadence & it's benefits.

[@alimli]

By far the most informational video on yt for a newbie. 👏

[@PatTheCat]

This is super helpful and some of the best info is at the end about ERG mode.

[@Sarah-hj9hi]

I've been blown away by all the videos of yours I've watched. I feel like I'm getting a Masters level course in the topic every time. Thank you for the amazing work!

[@peterkempf5422]

WOW! Thank you, this is the very best explanation I've heard yet regarding FTP metrics. I will have to watch it again a time or two to absorb all of the information provided but being a 64 year old zwift rider who putts around Watopia etc. with no real direction and who wants improve and try some group rides, I'm trilled to have found this info. Thanks again from a new subscriber.

[@EverythingIsPhotogenic]

Thank you so much! Glad it was helpful! 😀

[@dougcaldwell6770]

Awesome. I’m new to indoor training and have been looking for this kind of explanation and information for several days!! Thank you for sharing!

[@jackiegerwitz-dunn4046]

Excellent! This is the best explanation of structured training I have come across.

[@Romace13]

Great well-structured video! Thank you for breaking all that for us. "Threshold zone is not a happy place" ))) Good one)

[@stanislaogerman3743]

I have recently discovered your channel and major kudos. I've done a lot of reading (Joe Friel books, articles & even a few scientific studies), listening (Podacasts) & had coaching on cycling training ... all that said your presentation is excellent and I even learned something new ... specifically why I can't sustain my "FTP" for an entire hour ( I have always come in about 5-7% below my 20 minute FTP. Great job & great channel.

[@slemire58]

Super video! I applauded for $2.00 👏

[@EverythingIsPhotogenic]

Thank you so much!!

[@rodcosta2345]

That FTP explanation was excellent! Great vid!

[@thebluestarman1085]

I've just started using zwift , this info is very helpful. Thankyou

[@jeffhsu57]

You are really amazing at breaking difficult things down and make it easier to understand. Thank you!!! Amazing video.

[@grundy1973]

Excellent. Very thorough and most helpful. Thank you

[@petervonl]

Great video, Sarah. Very educational and easy to understand! :-)

[@steffb9678]

This video is not only helpful for new riders!!! Reading the headline I had some doubts if I would take some value out of it. But man, I did! Using workouts on Zwift for nearly a year now, in the past 39 minutes I've learned about all the things I didn't know ;.] I'd love to see you making a video about Zwift training plans and which one suits best different cycling goals. Thanks for your awesome work and RIDE ON!

[@EverythingIsPhotogenic]

Thank you so much! I am glad you got some value out of it!

[@matthewamargo4189]

Wow. I hardly ever comment but I had jump on and compliment you on the content, delivery, and brevity of this video. Liked, subscribed, and I’ll be saving this video to endorse to friends who are getting in to structured training. Really well done!

[@sheldonpaul7138]

Absolutely fantastic video. Just the info that i needed as a new smart trainer and zwift user

[@davida4719]

Pressed the sub button with MAX intensity lol. Great video. Thanks!

[@taffysaint]

I cycled for a long time without intention and after 2 years and 30kg, came back and set up my Kickr and Zwift and no idea how really to get rolling, this is such a great video - will be doing my Ramp test today! Also really appreciate the advice not to go for structured workouts for a few months, I had tried a few programs on Zwift and it was very demoralising! Will try and live in Zone 2 for a months!

[@oladapoolaiya3409]

this is great work . Excellent !

[@christopheribeiro4325]

I have been falling lately in one of your videos ,due to swift and this video is top notch for beginners like me. 👍. This video convinced to subscribe at your channel. Keep that good work

[@sergior.4347]

Very good video! I think the 2 spikes before starting the actual test is just for warming purpose, I don't think they count for the ftp equation. Just like a warming protocol before a TT for instance

[@melligould]

You're amazing, you made it so easy to digest, you answered all of my questions and more, Thanks.

[@medicaltwo]

Thank you for the video. Although I have been cycling for a few years I do not race. I used to spin in the winter but with COVID and being over the age of 60 stopped doing that. Purchased my first smart trainer (tacx neo 2T) in October and started riding on zwift. Haven't tried any of the workouts yet nor done an FTP test as I really didn't understand how the tests worked. Now I do and will start to dabble. Would like to do structured training so come spring I haven't lost too much..

[@valiantabello]

Thanks!

[@DavidWoodMusic]

I wish I saw this video 6,000 miles ago. Thank you so much for this.

[@ChristopherDenneySeedy]

Thanks so much for explaining all this! Trying to get back into riding after decades of not, learned my endurance isn't what it was when I was 19. Got a stationary, and signed up for zwift, working on indoor training before I get back on the bike outside. All these apps and websites, and numbers... needed a good explaining.

[@brendanholden6914]

Hi. Just setting up Zwift and came across this video. What a great vid for a newbie like me to easily explain what everything means. Cannot thank you enough for the time taken on this subject. Will be working thro more vids for sure

[@pathtwolight]

Thank you for your informative and articulate discussion. very helpful. will be back often for review

[@TomB-zr5zf]

Awesome overview of the zones and ERG Mode. Thanks a bunch! Subscribed! ;)

[@EverythingIsPhotogenic]

Glad it was helpful, thanks a ton!!

[@julietteprouse8878]

I've been cycling and training (on and off) for years and this is absolutely the best and most helpful explanation of training zones I have heard. Thanks so much Sarah. Looking forward to getting in to the rest of your vids.

[@EverythingIsPhotogenic]

Thank you so much for the generous compliment, it really does mean a lot! Glad you found it useful 🙏

[@x9lp4hh]

You did it again! Concise, extremely informative, well paced...you pack so much into these, yet the context and connections are so strong that none of the content is lost. Best of all, you've explained not only what's important but why it's important. I've been riding for years and this tutorial is as useful for me as my wife, who is just starting out. Thank you for all the time you put into these videos.

[@EverythingIsPhotogenic]

Thank you so much 🙏 I am so glad you found it useful!

[@arthurvandenberg4638]

Great video, lesson! Amazing eye-opener. Thank you só much.

[@craigschray4486]

This is what I'm doing at this time. Just hitting the watopia flat route. I'll start trying some workouts in about a month

[@adrianchatto1]

Thank you for explaining in such detail. I feel like I get training zones now. I’m new to Zwift and new to cycling. I’ve been doing aimless rides in Zwift and I’ve just done an FTP test and don’t know what to do with it. This will really help. Thank you!

[@alexniemi758]

As a new cyclist this this video has so much great information and helps a lot! I've also been really liking the zwift route videos.

[@tomteel4617]

Older video, but awesome information! Thank you!

[@AMusset]

Outstanding explanation of zones! Thank you

[@luisgonzalez58]

This is one of the best and most concise explanations about power zones I've ever heard. Well done. I'm a long-time rider, but new to Zwift and it helped me immensely. Thanks.

[@nolimit7185]

Excellent video! I learned a lot even after using zwift for some time.

[@paulmorrison30]

I love your content so much and words cannot express how happy I am to see you’re back 🤗

[@valleyflaneur]

This is really an excellent vid. Really clear explanations. Loads of detail but also flagging up the most important elements. It's also nice to see a video that doesn't talk down to people but still has a sense of humour. This convinced me to subscribe.

[@djiembefola]

Just getting on Zwift and Smart Trainer. Excellent video. Subbed. Thank you!!

[@PVVI2015]

Thank you😊 I’m new to using an eTrainer and new to Zwift. Your video was extremely helpful! Awesome!

[@notmyrealname6272]

The best video on the internet, surely??

[@kennethwilliams5241]

Wish I could give more then one thumbs up; great video for cycling and Zwift newbies like me. My first ride on Zwift with my new smart trainer will be Wednesday and you answered every question I had.

[@ayeehdilly]

Looking forward to watching this. Was looking for information on these topics and loved your total beginners breakdown of Zwift

[@bowcaps]

Wow, what an informative video . Having been riding for many years, I’m just starting out with an indoor trainer. A lot of what you said puts the science into the practical. Thanks for the video.

[@jamesl3546]

First time seeing this video, so I am a bit behind the curve, but this is easily the most concise, understandable and useful explanation of ftp & training zones that I have come across. A big well done!

[@yaaqobwilson4427]

“Bro science” haha too funny…ur the best at explaining this stuff I watch the GNC guys a lot but a lot of their stuff goes over my head or it doesn’t really sink in because of their British accent and they talk pretty fast. Keep up the good work!!!

[@willyjaybobindy3402]

Excellent content! Subscribed. I’m a mtb’r new to the smart trainer world (winters at the gym we’re killing me so I went all in finally) and finding my way around Zwift etc has been a challenge. Cool apps, but seriously lacking for the noobs out there with on ramping into the process. I’ll be watching!

[@authorjohnwquinn]

Thanks for your efforts in putting this together, Sarah. You did a great job explaining what can be a complicated topic. I've been riding on Zwift for years now and you taught me quite a bit in the short time I've been watching your videos. Thanks again!