Zwift FTP ramp test after a year of cycling

[@liamwalker3314]

I’d be keen to see a mini series documenting your training for those events… especially if you follow something structured. Similar to you, I’ve just done my first year on the bike and I’m also looking to complete a couple gran fondos in the new year!

[@Daaaanjj]

will likely be doing something like this as soon as I get the green light on the events

[@maryambah_]

I love your content, its so honest and would be fantastic years down the line to see how much you’ve improved!!

[@Daaaanjj]

road to 290ftp

[@96dan]

Super solid and a fun watch

[@rnnpio]

first time ftp testin changed up my structured training game. I would try another 20min afford tho because it varies for me quite from the actual threshold power. The ramp test you‘ve done i‘ve finished at 349ftp (67kg) but my actual threshold is at 325. but keep goin once you start structured trainin your stats will follow!

[@hcarrer]

4w/kg is pretty achievable in under a year with proper training 5w/kg is hard to achieve but not impossible to find on group rides ~6w/kg i think is the somewhere close to world tour rider nowadays ~7w/kg is the peak right now with pog and vingegaard

[@jay._zer]

Awesome effort. You'll be pushing 300+ in no time.

[@Daaaanjj]

Hope so

[@LewLew18]

Cracking effort… the more you do the ramp test the more you get used to doing it, it wouldn’t be a surprise if you were able to creep nearer to the 270 mark given 3 attempts. I’ve done La Marmotte twice, at 90kg, it was humbling but man the downhills were fun! Great content 👍🏼

[@Daaaanjj]

good to hear. Haha top man, bet it's a long old day in the saddle but few places I'd rather cycle than the french alps

[@thomasnutter]

i started road biking in feb this year also, ive been bitten by the bug, wanted to do an ftp this week then i got a cold, will have to wait till next week i think, great vid and subbed :)

[@Daaaanjj]

rest up mate

[@machomano207]

love it, mate. can't wait to watch the journey

[@Daaaanjj]

thanks mate

[@CyclistColinJ]

Your average distance per week must be 70 MILES (113 km) to get 5,845 km for the year! Good effort.

[@wardybasher]

Retired marathon runner… that made me laugh! Have a fantastic Christmas, looking forward to watching some more of your excellent content in 2025.

[@Daaaanjj]

likewise mate, appreciate it

[@cuzzo0987]

what a man, what a machine...

[@jackjustjumped1633]

Great stuff, man - not too shabby at all! Looking forward to that Marmotte footage

[@Daaaanjj]

thanks Jack 🤝

[@janwens5046]

I would like to recommend the 20 min ftp test instead of the ramp test. Yes the 20 is harder and you prob score lower but it gives a better estimate for training.

[@zandershouse]

Great stuff. Is there a cycling equivalent of Runna?

[@Daaaanjj]

few people have mentioned an app called Trainer Road, I've just signed up so will see what it's about.

[@willharrison7]

Great content !! On IG I guessed your 257w 😅. It was my FTP in 2023, i have to do another test now to see. Hope we can ride L’Etape du tour together !

[@Daaaanjj]

good guess. Haha won't be riding together if you FTP is much higher

[@TBATTIECYCLING]

Well done Dan I underestimated you ❤

[@Daaaanjj]

my hero

[@jackdavis8786]

Where’s your black fleece from lol? Thanks

[@Daaaanjj]

mellow clo

[@jimbob2826]

Hi Dan, is their any affordable at home bikes/setups you could recommend? Thanks mate

[@Daaaanjj]

not too many options that are smart trainers for cheap. There's things like Garmin Tacx Boost that you can hook a bike up to for indoor training, but I've no experience with it personally

[@jimbob2826]

@Daaaanjj thanks mate, appreciate it. Love your stuff

[@robmayes28]

Will take that bang on “257 👊” guess I fired in.

[@Daaaanjj]

bingo

[@not_oscar8588]

the colours at the bottom of the screen are the watts right? and then the red line above is the hr? just wanted to check

[@Daaaanjj]

I think you're right, that'd make more sense. Been a while since I've been on Zwift

[@carlosb555]

Where's that jacket from in the first set of talking clips?

[@Daaaanjj]

brand called Kestin

[@ridewitharam]

brother let’s train this winter and get some podiums when the snow melts!

[@Daaaanjj]

🤝

[@Ezekill9]

I want to see 20min FTP test😀

[@Daaaanjj]

soooooon

[@mattgilmour9761]

Good effort champ and good video

[@Daaaanjj]

Many many thanks

[@kraftpuunk]

Yooo love your content mate probably didn't need the house music with moaning in the intro in my airpods 😂😂😂

[@zekeHXC]

I think I guessed 248 or thereabouts. I was also thinking around 3.4 w/kg so I wasn’t far off!

[@Daaaanjj]

yeah not too far off. If I didn't have a gel before hand it'd have been 248

[@duncantowner5101]

I'm doing the Marmotte for the 1st time next year...see you there!

[@Daaaanjj]

looks amazing, but will be a loooooong day

[@duncantowner5101]

@Daaaanjj I did the etape in 2022 which was the opposite way but also finished on Alpe d'huez. I think the marmotte will be harder though.

[@markusseppala6547]

Slowly build your volume, be patient and you will see good gains. With consistent 10 hours a week a lot of ppl hit 4w/kg, some need more some less.

[@mhb.trains]

That ramp test looks absolutely horrific! Need to do it myself to get a baseline for next year - sitting at 90kg I think my watts per kg is going to be pretty mid at best 😂

[@Daaaanjj]

only the last 5 mins or so are bad, get one done!

[@mhb.trains]

@ I’ll take your word for it haha! Soon come 🙌

[@benoittheminerandgamer]

The best way is the 20min FTP test. So according to your 20min ( 248w ) your FTP is 235watts not 257w. Like you i'am 20watts higher with the ramptest. Now try 235watts as long as you can and after like 5 day try 257w as long as you can, and compare the time at each power. For me i try. My max 20 min powe is 227watts that mean my ftp is 217watts. But wit the ramptest i'am at 240watts. I am able to do 45min at 213watts avg but at 240 i'am just able to do 31 mins. The FTP number is supposed to be hold between 40 to 65min. I'am 48yo for 69kg at 168cm tall and i'am about 7500km/year on my road bike. BTW FTP is juste a number. My best 2h is 196watts NP for a 203w avg power.

[@Daaaanjj]

yeh will try a 20 minute test up a hill somewhere outdoors soon now I have a more accurate idea of power outputs and see how it compares. Can't stomach an all out 20 mins inside

[@benoittheminerandgamer]

@@Daaaanjj I do my 20 mins ftp test inside with 18 inch high rpm fan! It work very well!

[@sebastienmoreau-hutchins7644]

You'll get to 4W/kg in no time 👌

[@liam_c27]

I guessed 260, so close!

[@stephenhaley2k3]

"Subscribe for more sporting mediocrity " 😂. I was similar to you in terms of experience and numbers, and when i switched to structured training on Trainerroad I got to 4 W/kg in around 6 months. Its not as fun as just smashing it when you feel like it, but quite satisfying to see your FTP and power zones go up

[@Daaaanjj]

glad to hear, only way is up

[@_Tp___]

Who van der Poel? 😂

[@mxcostadelsol3651]

I like your vidéos and the way you are honest about everything you do...The FTP is gonna improve but you need a coach and train a lot more,at least 200km a week

[@Daaaanjj]

thanks mate

[@pheel.the.fletcher]

Still cookin' up good vibes, Dan 🤙 With some structure and hard work you will be pushing a FTP of 280-290 by the end of 2025 🚴🚵🚴