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

This is a long video, but I am hoping it will be helpful to those of you new to training indoors, training with power, training on Zwift, or new to cycling in general. I go through all the basics you should know as you start training with purpose that will help you to identify and understand the benefits and objectives in training plans and workouts. This video will give you a fundamental understanding of FTP, Power Zones, Workout Structure, and ERG mode. Endurance training is a lifelong sport and will require you to continue learning as methodologies develop and your experiential knowledge grows, but hopefully, this video will provide you with the understanding you need to get started. If you have any questions, comments, or concerns, let me know down below! Thanks for watching!
0:00 Introduction
1:55 The Basics
3:15 What is Functional Threshold Power?
6:28 How FTP Testing Works
11:09 Zone 1 - Active Recovery
13:07 Zone 2 - Endurance
15:13 Zone 3 - Tempo
17:48 Zone 3+ - Sweet Spot
21:11 Zone 4 - Threshold
24:55 Zone 5,6,7 - VO2 Max
30:25 Understanding ERG Mode
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[@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 🤩

[@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.

[@OrangeBlossom4x4]

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

[@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!

[@chrisvanbuggenum871]

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

[@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.

[@cx4130]

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

[@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!

[@ayeehdilly]

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

[@pentaman24]

Thanks for the great descriptions and recommendations. Having only been using a smart trainer for two months, I had been avoiding training mode in Zwift. You gave me the confidence to try the short ramp FTE test and will try some training sessions. Your dry sense of humour helps.

[@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

[@DARKLORD7533]

You have a great way of breaking down complex subjects and delivering them in a clear friendly but informative manner. It’s a really difficult thing to do.... well done !

[@stvb2123]

You are amazing. Love the hugely interesting & useful information, facts you have to pass on [to a relative beginner] & you have a gift of doing this in a succinct and very understandable way. Understanding workouts more has given me new motivation [beyond gathering badges] to enjoy Zwift cycling. Thanks a million.

[@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.

[@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!

[@jffeijao]

Solid and dense content! Impressive. I got hooked for more then 30 min with near zero visual aids. Great work!

[@jeffhsu57]

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

[@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.

[@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

[@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!

[@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.

[@Romace13]

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

[@josepuente717]

Very good video! Long but good! Been training for while and reading about aerobic and anaerobic mode and workouts setup and here it is explained in an easy-to-understand way! Good work!

[@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

[@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

[@jackiegerwitz-dunn4046]

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

[@paulmorrison30]

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

[@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.

[@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. :)

[@ryanscrumley2709]

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

[@pwilliamssa]

Look forward to each of your videos! Always great information and great presentation. Keep up the good work and thank you!

[@windows7party]

Best video I have seen on the topic! Thank you and keep up the excellent work! 👍🏻

[@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.

[@401SNelson]

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

[@Dee-Ell]

What an amazingly informative, complete and clear presentation! Added to my favorites and subscribed.

[@alecleonce8414]

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

[@MartensPFH]

Great stuff! Although I already knew all of this, it's a very well put explanation that will be very helpful for novices or even more experienced riders. I loved watching every minute of it. Great stuff!

[@matt.eggleton]

Super video, as always! Thank you, Sarah!

[@TheMadHatter1330]

Started following you recently. You are very good at explaining these topics 🤓 ride on 🧡

[@madvic2]

Fantastic. Clear and concise explanations . Never seen such a great video anywhere else . Keep up the great work 👍😎

[@nicolaslacroix-tessier1476]

Amazing Video ! Very happy to have found your channel out will recommend for sure !!

[@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.

[@thatsbrownie]

Your videos are fantastic, thanks for explaining things so well, hugely appreciated!! Learning loads so far and I’ve got you to thank 😁

[@YTMegiddo]

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

[@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 !!

[@unraveledpoet]

This video was SO helpful!! Wish I would've found this last year when I started Zwift lol. Thanks so much for all the great info and breaking it down. Also appreciated the explanation on how the zones relate to performance growth. overall.

[@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.

[@sinestam]

Excellent stuff. First video I see of you, and won't be the last. Just starting out with indoor training. Big take away for me is to adapt fuel type to the zone I'm in. Fuelling is also a thing that I find hard to get my head around. Will check out if you have more on that topic.

[@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.

[@David-cc3un]

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

[@karllawton8398]

absolutely amazing breakdown! New subscriber! Just recently got a wahoo Kickr and your video just explained everything I needed to know about structured training. Thank you 😊

[@nicia-g9275]

That's a great video - and I have shared with my tri group. Thanks Sarah!

[@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!

[@petervonl]

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

[@alinprema]

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.

[@mattranggie]

Excellent and very informative video ever made ! Thanks for making us understand, i keep watching without any skip from start to the end!

[@brookedavey397]

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

[@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 🙏

[@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!

[@ghiakatsa]

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

[@PVVI2015]

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

[@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 🤙

[@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!

[@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!~

[@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!

[@trocycling1204]

Awesome job in explaining all of this! You even mentioned that zones above threshold are unique to individuals (everyone is different). 👍🏼

[@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.

[@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.

[@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! 😀

[@djiembefola]

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

[@rodcosta2345]

That FTP explanation was excellent! Great vid!

[@michaeljordan9854]

Fantastic coverage of this topic!

[@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.

[@MBKaae]

That was truly amazing and helpful! So much to the point and boy do you know your stuff! Am now a subscriber :-)

[@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.

[@oladapoolaiya3409]

this is great work . Excellent !

[@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.

[@davida4719]

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

[@r.dufort7523]

Excellent video, the information is clear and precise, the flow is excellent, we see that you know your subject. Good job and thank you very much!

[@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 ? 😂.

[@meshengle100]

Sarah, thank you so much for your detailed explanation of each of the zones and what’s going on physiologically within each one of them. As a noob (starting out with Peloton app PZ training on a spin bike with power pedals), one of my biggest takeaways is your mentioning of fueling on the bike even if one is aiming for weight loss. Since my main goal on Zwift is simply to join group rides with others at my power levels, I’d love if you did a short video on how one finds a group ride to join if they are beginners such as myself. Thanks from downstate NY!

[@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!

[@geoffb7772]

Superb!!! Great vid & excellent advice!!! thanks!!!

[@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!

[@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!

[@pierrerivard4884]

Great video packed with useful information! Thanks a lot.

[@FeralGuns]

This was so useful, especially for me as a runner using 80:20 and Maffetone wanting to cross train on the bike/Zwift.

[@guillermomunoz5531]

Fantastic video. Really, really helpful!

[@ludo9743]

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

[@personalJoke]

Loved it, thanks so much. Amazing video!

[@David-tg8ku]

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

[@alimli]

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

[@Robin_S78]

Big thumbs up, very good! Thanks!

[@ebaustin99]

Excellent video. Thanks and subscribed!

[@johndirom8999]

Great content, Sarah; very informative. I love the way you present these. Keep it going. ;)))

[@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!

[@sheldonpaul7138]

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

[@kirstyelliott93]

Amazing video! So much great content!! Have saved for future reference :)