how I gained 100 watts in 1 year - FTP test

[@henrychungfitness]

You are crazy for doing the FTP 3 times in one day 😱 Congrats on the new FTP and awesome video documenting your journey!

[@luisll5171]

Bin gerade durch Zufall auf deinen Kanal gestoßen. Richtig sympathischer, qualitativ hochwertiger Content. Schöne Mischung aus Cinematik vibes, cycling Knowledge und Unterhaltung.

[@GerritKnein]

luis, du triffst das was ich erreichen möchte auf dem Punkt und damit meiner motivation genau ins herz

[@steffenchristensen3384]

I never comment on anything, but just had your video autoplay and was really impressed by the production quality of this (and the cycling)! You must have some sort of background in photography? Very nice! Instant follow

[@andersmogensen3482]

First of all, congrats with your significant improvement, that's impressive! I've also started training a bit more seriously this year after being a very casual rider for many years. My first FTP test was 262 watts at 68 kg for 30 mins, I've done no training since August, so probably not the best time to test, but it was a still fun (not actually, the last 10 mins was pure hell) to get an indication. Also very well put together video, enjoyed the whole thing - I was thinking this guy must have at least 50k subs and many views, but to my surprise it was not the case. I have subbed and will look forward to your next progression!

[@GerritKnein]

really appreciate your time taking such a lovely comment, especially to the video efforts. 262w @68kg after a long break seems impressive! Hope you get back to consistent training soon 💌 and welcome on this channel:)

[@magnusgade4173]

Amazing editing, and very solid FTP.. I'll follow along for the ride🙌🏼🚴🏽‍♂️

[@GerritKnein]

thanks, Magnus!! appreciate you joining here:)

[@UnerasebleShotZz]

Amazing progress man, keep it up! 300 ftp club soon! I came by your video and I literally just bought a gravel bike to switch up the riding a bit. I'm still a beginner, aiming to increase my ftp from 210 to 280 this year! Pce

[@GerritKnein]

YOU WILL LOVE IT

[@ricardogrejo]

AWESOME! Keep pushing and the results will come! I want to share my story with you! I started cycling In May 2023 but did only leisure rides, nothing crazy. I had about 96kg (1,78m tall) and was doing about 70km per week. Everything changed when I discovered Bikingman Brasil (the 1000km, 18.5k elevation Brazilian stage for Bikingman ultra gravel series). I saw this amazing guy finish the race in 66 hours without a single hour of sleep and wondered if it would be possible for me to finish such a task. That's when I decided to race in randonneuring events (self-supported timed events). Without much volume or training, I finished a 200km gravel race in October 2023. That's when things started to click for me. I started training using Garmin and Xert as my virtual coaches, put more time in the saddle, jumping to over 10h/week, and almost Z2. By March 2024 I had also finished a 300 and 400km gravel race. That's when I decided I was ready to start preparing for Bikingman Brazil. Did some lactate and FTP testing for the first time and checked my health. I measured 85kg and put 285w for ftp. Already miles better than when I started. With these numbers in mind, I looked for a professional coach to help me be a finisher in this 1000km race. From May to August '25, volume grew insanely, like 20h+/week and the results were way more pushing for me. By August I had done 2 more 300 races and a Everesting Basecamp. Effort paid dividends and I finished Bikingman Brazil under 100h with less than a year of training. Mission Accomplished! Not only this, but I had also become a Super Randonneur (by finishing one event of each distance throughout 2024) and finished 5th overall in a Time Trialing event held by a local cycling club. It is January 2025 and my numbers are now 78kg and 347w FTP - and surely, the start of a whole new season of amazing results. Congratulations, my friend!

[@proxey]

Very good video man. Good effort! I recently started taking my training serious after many years of gaming and a few months of getting into the sport. Comeplete beginner starting from 170 ftp, 82kg. Hoping to take inspiration from this video into 2025 and give it all I've got 🙌

[@GerritKnein]

Hope u are still inspired. Actually I have a gaming background as well. Maybe zwift races help a bit. They get a lot more out of you with the gaming character as you don’t wanna be the last 😂

[@C-climbing2dt0p]

Thanks for sharing this with us, Gerrit! I’m older, heavier, but looking to do the same. Good progress LY, and 290 FTP in ‘25… You’ve helped me to dial in W/kg in addition to the 290 target.

[@LukeMichaelJames]

Dude I literally just stumbled on your channel. Your style in cycling and filmmaking is absolutely top tier. The finish to your videos, the attention to lighting and telling a story as well as being a beast on the bike, well done man. This is the level we should all aspire to be when we create cycling content. Awesome ❤

[@GerritKnein]

dude, likewise!!! I am grateful for your comment but also finding your channel with that. subbed, quality like in a tv series. you'll go places for sure!

[@sasamujagic]

love your style bro 🙏🏻cinematic af

[@GerritKnein]

:-*

[@MarcSollet]

That a crazy progression! Well done 👏🏻💪🏻

[@GerritKnein]

thanks for your compliment, Marc!

[@FT__Bicycling_____-sc7yv]

I had a similar improvement, after like a decade break of not riding much, I started again and enjoyed the training. That is the time you can improve REALLY quickly and it is a lot of fun feeling and seeing the power improve by measurable amounts every single month

[@tech-ai-maniac]

Congrats to your achievments! Two comments: - Zwift „Power calculation“ seems to have a „drift“ - it shows less power compared what you are actually riding. Depending also on the smart trainer. So your real FTP could even be higher😉 - Cadence: should be between 85 and 95 rpm. Reason is, that with higher rpm heart rate is higher at the same power (distortion). In addition, with higher rpm you compensate the missing „torque“ (Performance = rpm * torque) Keep going!

[@stijnw5336]

Damn, nice aesthetics & editing!!

[@pandukevkp]

Ich mag den Videoschnitt und Gratulation zu dem Gain

[@manuelgreshake3174]

My Bro goes international 🔥

[@jetthepanda]

You're a very strong rider! Wish my FTP was that high 🦵 Great video production quality too, I never bother using my big camera any more, everything on action cameras 😂😂

[@joelgreenbaum975]

Great video and congrats🎉 I was hoping you would talk about the structured training you did to get that FTP bump. Let us know if you do a follow up video that talks about that.🚴

[@GerritKnein]

Will for sure talk about my training in upcoming videos

[@SliZZn]

Hi, absolut gutes Video! Haben zu Beginn fast den gleichen FTP gehabt. Ich bin allerdings bisschen schwerer, deshalb etwas mehr improvement. Klasse Leistung, weiter so! 😊 Hoffe man sieht sich in Watopia 😂

[@GerritKnein]

Danke dir für das nette Feedback! 😊 Stark, dass du auch solche Fortschritte machst - das Gewicht spielt da natürlich eine Rolle :-D vielleicht muss ich doch mehr essen haha. See you in Watopia :)

[@SliZZn]

Also ich habe nicht sooo auf Kalorien geachtet, hab natürlich auch abgenommen, aber wahrscheinlich nicht so viel 😜

[@MattGilmourCycling]

Great effort man, well done

[@GerritKnein]

thanks, matt!

[@umbertobrugnatelli2816]

Hey man, good quality content 👌👌

[@GerritKnein]

:) appreciate

[@JustBrowsing777]

Good video, congrats on the power gain. Just got into riding bikes myself, got myself a Zwift Ride for Christmas, but also have a gravel bike on order. Zwift says my FTP is a mere 175W (didn't do a test, just rode various events and routes on Zwift), but I'm also new to biking and a 59kg 50 year old 😅 Hoping to get to 200W before summer at least. Greetings from 🇸🇪

[@chylld]

I also just started at the same time! I'd recommend you do either standard or lite ramp test, as Zwift gave me an FTP of 190W but in reality was only 115W 😅 Enjoy!

[@JustBrowsing777]

@chylld Oops 😅 I'll do a test soon... Hope you enjoy Zwift, good decision to work on your fitness, I already found this to be better than expected for that purpose 🙂

[@chylld]

@@JustBrowsing777 Yes enjoying it much more than I ever thought I would. Keen to jump on it every day, but being sensible and pacing myself. That said, I'm doing my first lite ramp test tomorrow and am quite nervous 😬 but this video has been hugely inspirational.

[@JustBrowsing777]

@chylld I've been riding every day for like 2 weeks 😆 but of course having lighter days. My Garmin watch helps me keep track of fatigue. Anyways, just did the lite ramp test as I'm both new and a light rider, turned out at 173W. Probably could've had a rest day before doing it, but it's not that important, just something to have fun with and motivation to improve over time. Good luck on your next one, but more importantly, keep having fun 😁

[@chylld]

@@JustBrowsing777 2.93w/kg is a great starting point!! Well done 👏🏻

[@Jotters92]

Nice work, and nice video! Ramp test with a jersey on is brutal 😂

[@GerritKnein]

thought no-one wants to see my chest hair haha

[@timh5061]

300 watts seems such an arbitrary number, much like riding at 30 kph, but we all fall for it - including me :P I'm in for the challenge! Currently, I'm 19 watts short of that goal (4,1 w/kg according to the last test), so there's some work to be done...

[@GerritKnein]

Interesting take!!

[@AndriyVaskovets]

Superb coffee making skills)

[@ruruk7687]

Nice vid!

[@laurensclaeys02]

Just bumped on your channel. Your videos are incredibly edited and great quality. Interested in what your goals are for this year!

[@GerritKnein]

appreciate you stopping by and taking the time to comment - thanks for the compliment. just uploaded a new video documenting my training for this years goal!

[@othmanabboud6190]

Kudos Gerrit, amazing progression. I was winderig if you could advise what i shoudk do..like you at first i am doing 130-140 watts average for 2 hours..what woukd you advise that i can i do to get to 180-200 average watts? I am currently 50 years old and weigh 81kg ..i know i can kose weight so working on that. Thank you.😊

[@thereference2337]

Go Go Go!

[@PatrickHeinrichs]

Starke Leistung! 👌🏻 Bin sehr gespannt wo deine Reise noch hingeht. Vielleicht trifft man sich ja mal zufällig bei einer Trainingsausfahrt 😉

[@GerritKnein]

Das kommt drauf an, wo du fährst 🧘🏼😇

[@jan9486]

Super Content und wirklich schönes Video! Grüße aus Münster ✌

[@GerritKnein]

grüße aus Münster zurück haha

[@theroadprovides]

Hey mate, just came across your channel, great production quality. I make vids too, a little inspired, what did you use to get that cool Picture in Picture overlay? Presumably screen record Zwift, but then which editing software?

[@GerritKnein]

hey mate, I screen recorded, overlayed the file in premiere and added a 3d+rounded corners effect and played with the settings. there are tutorials on KZbin for these effects. hope this helps!

[@johnthebiker300]

Good video and good numbers

[@GerritKnein]

thx mate

[@hobmarg]

Might have missed it in the video, but how does your 20min FTP test compared to ramp test?

[@stefanvonk6640]

Which Canyon bike do you have? That shiny canyon logo looks way better then the black one

[@GerritKnein]

I ride the Canyon Aeroad CF SLX 7 Di2. The shiny Canyon logos are actually custom - I covered the black ones with luminescent light blue decals that I made myself using a plotter... Wanted the bike to look unique and not like all the others out there! 😊

[@TheBPJo]

Lustig. Wir sind exakt gleich groß, gleich schwer, haben die gleiche Kaffee Mühle (und Waage!) - der einzige Unterschied ist, dass ich eine Lelit Bianca anstelle der Rocket Appartamento habe und keine ultra Marathons laufe 😂

[@GerritKnein]

Hahaha - an den Ultras müssen wir noch arbeiten! Kaffeemaschine ist okay 😂👍🏼

[@Gufolicious]

How many hours per week did you train on average to break 4w/kg?

[@GerritKnein]

pure cycling = 6hrs, but with running (which benefits as well I guess) and swimming 12hrs average

[@saracen888]

Great video. What colour Maap bibs? They look nice

[@GerritKnein]

thanks! it is called "fog" and was a Evade X Team Bib Evo Cargo collaboration, depending on your size it is maybe not available anymore :(

[@saracen888]

@ cheers mate

[@bastien7304]

The fact is that it's the zone 2 of pro athlete 😅, it shows there superhuman level. But great effort mate, 100W win in a year is amazing

[@GerritKnein]

Appreciate! For sure they are built different. Lets see where we are at after 10 years of consistency maybe 😂

[@BalancedMentality]

Great improvement! But I really would recommend to not do several FTP tests on one day. And better do a ramp test and a week later do a 20 minutes test with the power of the ramp test and see if you can hold it, or maybe can do more, or less. Keep pushing, nice work

[@GerritKnein]

thanks for your insights! did several efforts now to check and seems correct:)

[@RemcoCalabriel]

FTP Stufentest klappt bei mir irgendwie nicht. Ich komme aus dem Kraftsport und wiege 95kg auf 1,88. Beim Stufentest kam ich auf ca. 290W FTP, stimmt bei mir aber niemals leider. Ich könnte in 100 kalten Winter keine 290W über eine Stunde treten. Es ist wohl leider so, dass wenn man anaerob stark ist, aerob aber weniger, der Stufentest die FTP deutlich überschätzen kann. Ich werde wohl oder übel mal eine ganze Stunde all out auf dem Trainer gehen müssen.

[@GerritKnein]

Krass, dass du das sagst. Habe am WE 1h allout gemacht und lag knapp drunter. Habe das in einem Video beleuchtet, welches diese Woche kommt - ich hatte genau den gleichen Gedanken wie du. Anaerob starke Athleten haben eine starke letzte Minute und deswegen kann der FTP durchaus mal überschätzt sein. Da ich anaerob nicht so stark bin und eher ein aerober Ausdauersportler, war es bei mir recht akkurat.

[@JulAlxAU]

I am 39 years old and gained 108 watts in eight months! This was due to structured training, consistency, and long rides.

[@GerritKnein]

Congrats!

[@cosmintarau2550]

Hello Gerrit, My name is Cosmin. I saw your video "how I gained 100 watts in 1 year - FTP test" and I want to tell you that I am envious 🙂, how you managed to increase 100w. Can you help me with a training program, or other tips, to gain watts too? I managed to increase only 21 watts this year. Have a nice day, Cosmin.

[@slavzizek403]

Ramp test overestimates if you're a punchy rider (even ~2% more then it should be). Do a proper 20min test for reference.

[@GiJoe94]

On the opposite a 20 min test shows lower results on newer trainees. Because they overcook it and can't finish. The ramp test is newbie proof. Not that a person with 300ftp is a newbie lol

[@GerritKnein]

I get you - but I guess it's quite correct as I did a 90 min sweet spot training based on this ftp at 280w (4.0w/kg) and never got above 164bpm (check my strava for reference) - seems like I could hold this measured ftp for an hour

[@BarbieLong1]

Do the Grade, Oh Hill No,

[@arturnichvolodov]

As bigger ftp as harder to make new records, if you have 200 in one year to 300 it’s okay but if you have 320 and want to make 420 it’s he’ll work to do maybe for 2 years

[@GerritKnein]

for sure, the air is getting thinner on the mt Everest

[@antonkraan983]

For the ramp test, isn't the target Candace 60?

[@GerritKnein]

Is it?

[@antonkraan983]

@@GerritKnein Nah my bad, that is doing a ramp test for your vo2max in a lab

[@arturaslinkevicius1249]

Funny that Im exactly same weight, height and same result of ramp test :))

[@dazosborn2469]

The most accurate FTP test is the 1hr test! Yes its hard and draining and fatigueing but we ride bikes right! 😅

[@GerritKnein]

You make me think about do this to follow up on this video 😂

[@AdamFoster]

I do the hour and the ramp. I do them at different times and for different things. A difficult part about an hour test is having air flow to manage your body. It also requires proper nutrition in a way that's different from the ramp. It's worth doing, but it takes a bit more planning and care.

[@GerritKnein]

@@AdamFoster I did this yesterday at midnight… Video coming up!!! It was tough 😂

[@AdamFoster]

@@GerritKnein If you didn't fall of the bike when you're done, you didn't go deep enough. It's not the hardest thing I've done on the bike, but it's damn close. Looking forward to seeing the video, as most everyone thinks I'm nuts that I go for the hour of power method. I just trust it more and it'll do more for me on race day than a ramp test.

[@dazosborn2469]

@@AdamFoster Obsolutely, it's high stress but great training just got to allow for it in your plan. Also teaches you a lot about pacing.

[@justo9564]

Great video, great tips and very clever way of put cycling. Totally agree with connecting with nature idea. If you think that twice that very thing it is what made cycling what it is, just think those tour de france guys back in the day. There were not that many cars and they were not fast. Also roads were not tarmac or as we know them today, they used to be gravel or mud and they raced like that. Just a tiny reflection to think on. Great video

[@GerritKnein]

You are right. I love both sides of it. The aero driven watt saving modern side - the old way of just riding a bike. That’s why its beautiful to gather more then just one bike 😂👍🏼

[@justo9564]

@@GerritKnein Mo bikes mo problems (problem = less money, lol)

[@jeronimosuarez7957]

Easy to get to 4,2. That's where cycling begins...

[@GerritKnein]

ok sorry chef, will take down the video then because I didn’t know it’s not allowed to document the process before cycling begins in the eyes of mr. suarez

[@jeronimosuarez7957]

@GerritKnein Just being honest. Congrats on your progress! You keep your cool video and I'll deal with the algo. Keep it up!

[@GerritKnein]

@ haha, I love your honesty and I can live with that, take care

[@ShewanArt]

Nice 😍 🎥

[@GerritKnein]

danke, shewan!

[@Maxibsa]

Denke immer das meine ftp Komplette Grütze. Wiege halt nur 55KG und daher sind meine Wattwerte auch viel geringer. Wenn dann jemand mit einer 300er ftp vorbei kommt muss ich erstmal schlucken 😂

[@GerritKnein]

die reine Wattzahl ohne die Korrelation zum Körpergewicht ist beinahe nichtsagend! Also immer schön W/KG schauen und generell nicht so viel vergleichen :-)))

[@GerritKnein]

außer mit dir, gestern ;o)

[@Maxibsa]

@@GerritKnein im flachen hat man mit mehr Watt schon Vorteile. Da kommt es glaube ich nicht so stark auf Watt/KG an.

[@Trikaffee]

Und bergab geht es mit mehr Gewicht noch viel schneller 🥳​@@Maxibsa

[@maadman117]

But wasn't that a ramp test? You wouldn't want to do 3 one hour FTP tests in a day

[@GerritKnein]

It was a ramp test:) a quick way to estimate FTP. you want me to do a hour to be sure?😂

[@maadman117]

@@GerritKnein You can try. I can't do 75% of my ramp test result for an hour, although I'm getting a lot closer after 2 years training. In those 2 years my ramp test result hasn't' gone up anywhere near as much as my FTP....With basically zero training my ramp test result was 300w (full final minute, I died at 320w) but my true FTP was only about 180w. In fact, riding for an hour at any intensity was a challenge....The 20min/95% is a much better estimation, or a critical power test using lactate (your power at LT2, somewhere around 4mmol for most)

[@albertoviciana]

Nice lab shirt :)

[@albertoviciana]

And very nice video!

[@GerritKnein]

thx Alberto! Amsterdam store!

[@huby1514]

Impressive fr

[@GerritKnein]

thxxxxx I think I gave it all haha

[@razorree]

c'mon, what a clickbait... :) when you start from 185W (~2,5W/kg) it's easy to increase it by 100W ....

[@GerritKnein]

haha, clickbait feels like there is no real value in the video - for sure the air gets thinner on the Mount Everest....:) hope you didn't felt mislead as this was not my intention by any means, cheers

[@jeremys2159]

Nice FTP increase but you need to decrease your shot speed - 40g in 28s is too fast bro 😁

[@GerritKnein]

Haha changed beans on that day! Thanks brother haha

[@remkooudeelferink3017]

Newby gains. But still an amazing achievement. See if you can gain another 90 watts in 1 year. 😂

[@GerritKnein]

subscribe and we will see 😘

[@Phat-rj3jo]

Ramp test often overestimates FTP, there is a simple way to test it, whatever the FTP number the ramp test give you, see if you can maintain it for 60 minutes, if you can’t, it’s too high.

[@GerritKnein]

seems like it's quite correct as I did a 90 min sweet spot training based on this ftp at 280w (4.0w/kg) and never got above 164bpm (check my strava for reference) - seems like I could hold this measured ftp for an hour... but will check this next week to make sure where I am at :) thx for your input.

[@janis8726]

​@@GerritKnein I just did mine as a newbie before and just now after a month of riding and can tell that it feels pretty accurate. I googled about this and it seems Zwift have improved the coefficients maybe (use to be closer to 85% and now 75% of the last minute). I don't know, but worked well for me and workouts are still doable although after ftp increase, for sure more difficult, but not too easy as use to be.

[@Phat-rj3jo]

@ in that case maybe you can even bump up your FTP. The reason why ramp test isn’t accurate for many people is because it overvalues muscle power. So that’s why you see people saying ramp test give xxx FTP but when they tried the same FTP over 60 minutes, they get wiped out around 30-40 minutes mark.

[@RidingBikes07]

@@Phat-rj3joCoggins never intended for FTP to be a reference to 60 minute power. Some people may only be able to hold their FTP for 40 minutes while others may be able to sustain it for an hour. People often like to call it one hour power, and that has become common enough that I have no problems with it, but for training purposes, it’s meaning does vary. If you can’t hold it for an hour, that doesn’t necessarily mean it’s wrong.

[@kilianbader9786]

Correct

[@tomcruz3774]

Hope you try racing in a velodrome. Might become more of a sprinter but you get massive thighs 😂

[@GerritKnein]

Haha I really wanna be the opposite of a sprinter mate

[@zieluch]

if your ftp is 292w you easy is not 200w. you can sustain in for a longer period but this is not you easy pace :)

[@GerritKnein]

What do you think my easy is then? Just did a 210w ride for an hour with 126 average heart rate felt very easy?

[@zieluch]

@@GerritKnein but it is not. 200 will be middle of zone 2. easy will be till around 165-170w.

[@GerritKnein]

@@zieluch I don't think you can generalize everything as because it also depends on the rest of the training, such as my running training, aerobic capacities, degradation work in the body... The Z2 power range at this FTP is definitely around 165-220w and not for me zone2 is easy work as I train everyday... and Z1 with active regeneration everything under 165w and need a simple movement unit... a training that I almost never do... so our differentiation is more about whether you see Z2 as easy or not :)

[@zieluch]

​@GerritKnein Yes you are right. Easy for me is z1 and z2 is already some work especially on longer efforts. The reason behind it might be that my threshold is over 70w higher so my zone 2 might depend on the day from 240-275w. Lack of z1 especially in beetwen hard efforts suggest that you never go up to your potential on upper z4 and z5

[@GerritKnein]

@ totally with you on that take, but again it correlates with your goal.as I’m training for ultra competitions, I really need my zone four and five as it’s all about endurance… so you are right, I’m really training in these zones, to also decrease muscle injuries

[@julienrobert3938]

Great video, great content. I need to do an ftp to know where i start 2025 from... But i'm just scared of the result... I ride a lot but my improvment is not gonna be as much as yours. I'll try and see. Thanks for motivation! 💪🦵🏊🚴🏃

[@GerritKnein]

don't be scared, every improvement is a step forward!