Maximising Indoor FTP Power For Masters Cyclists

[@PepeDalinShow]

I’ve been doing Zwift’s ramp and 20-minute tests every 4 weeks for the past 3 months. The ramp test usually gives me an FTP that’s about 20 watts higher than the 20-minute test. Then, I tried TrainerRoad’s ramp test protocol, which ramps up power by 6% every minute instead of a fixed amount. It was closer to my 20-minute test result, but still a bit higher - like 2 to 7 watts higher.

[@veloperformance]

Each test has a variability to it so it’s good to know this. I’d stick to the one testing protocol that you feel that’s right for you for consistency.

[@jamesjordan3382]

I have been using the 4DP model by Sufferfest. So far its proven to me more accurate than ramp or 20 min tests.

[@veloperformance]

It’s a great test. 👍🏼

[@richjlaw]

Comment on Xert and basically not testing??

[@veloperformance]

Explain ?

[@richjlaw]

@veloperformance Xert takes your rides and essentially determines your FTP from certain short maximal efforts, which due to the algorithm don't have to be continuous like an ftp test e.g. a series of 30/30 efforts or a race. Subsequently as long as you are doing those kinds of efforts/races, you don't need (theoretically) to do a dedicated test session.

[@veloperformance]

Yeah I know this I just wasn’t sure if the question. It looked more of a statement. Yeah AI FTP detection, TR abd Xert are great ways to get solid numbers. If you don’t use these the three tests I talk about are solid tests depending on the type of cyclists, training plan and goals.

[@martincburns]

Do you feel FTP tests are really necessary? I feel like it's pretty easy to know what your FTP is if you're training a lot and doing different types of efforts with zones based off what you estimate your FTP to be.

[@veloperformance]

It’s defo good to measure for sure. Even with AI it’s good to check. A bit like calorie tracking for a week checking and testing FTP is accurate is a good call.

[@PepeDalinShow]

I think doing FTP tests regularly is a great way to see how you're improving. It’s like a checkpoint to see if your training is actually paying off. Without a number, it’s hard to objectively tell if you're getting stronger or not.

[@martincburns]

@@PepeDalinShow Each you their own I suppose, I prefer to throw some hard efforts into my training of different durations to see how my power curve is shifting about. That + looking at power vs RPE / HR gives me a very good gauge of where i'm at that moment in time. FTP is good for setting zones but there's still variation day to day depending on fatigue / motivation. Things like the efficiency metric, eFTP on Intervals.icu are brilliant for tracking progress,

[@robdrelich8563]

Sadly I’m indoors now…

[@veloperformance]

It’s defo that time of year. 😎

[@FoobsTon]

Stand up or not stand up on the test? Is it allowed?

[@veloperformance]

I always think seated with a ficus on higher cadence if possible. It’s not a torque threshold test.