20min FTP test VS Step/Ramp Test

[Cippo]

[Furbz]

15min into my 20min indoor ftp test the power cut...

[Cippo]

https://thesufferfest.com/pages/learn-more-4dp

[Cippo]

[Cippo]

15min into my 20min indoor ftp test the power cut...

Time to get a Neo.

[Cippo]

How do you download the step test on Iphone or Apple tv as a Zwift folder or do you just do it manually?

[DieselnDust]

bugger the FTP tests. I just use the step down method on the power profile curve. the biggest step down provides an estimate of your FTP. Its' pretty darn accurate

[Chris_]

15min into my 20min indoor ftp test the power cut...

 

Just guess. It's not worth starting again

[Stricker]

How do you download the step test on Iphone or Apple tv as a Zwift folder or do you just do it manually?

I believe the only way to get workouts for apple TV is via Trainer Road?

Heard something like that.

 

Very easy from PC 

[Stricker]

I'm pretty new to the indoor trainer thing so have trialed Sufferfest and next is Zwift to decide which route to take. I am leaning towards SF as I find their 4DP (Full Frontal Fitness test) to make more sense in getting numbers and utilising it for training. As far as Zwift goes I see it to be more interactive as far as racing against others goes. So before I do my 4DP test I will be doing the Step test first as I have never done a FTP test before and this should give me a number to aim for to succesfully attempt the 4DP test. I will post links to various videos and websites to share. Would love to hear everyones experiences or advice.

Cant compare the two.

With Zwift you can build a training ride similar to SF, just need the info.

But Zwift is just so much more alive .. if I can put it like that.

 

Racing, group rides, can decide on different routes for just general TITS

[Furbz]

Garmin has a 3rd party app that uses data collected from your ride and gives you an est ftp figure. its actually pretty good. 

and all on your garmin device screen

[DieselnDust]

That's xert

[Furbz]

That's xert

Indeed it is.

And it's free

[lechatnoir]

Indeed it is.

And it's free

Is it possible to give a quick overview of this?

[eddy]

The best way is the 20 minute test at full gas.... no doubt at all in my mind - but it is psychologically hard to do well - you need someone to help you keep the focus during the test.

It helps if that someone is a bit of a sadist.....

[Sitting slip]

Hi All,

 

Which of the above do you use for your interval zones?

20min FTP test never been my strong point as I hate pain and that test is just brutal and way to long.

However I enjoy chasing the numbers from the Step test and have the ability to dig fairly deep during this test.

 

So based on the above I have +-10% difference in FTP numbers.

So my question is, what FTP number should I use when doing intervals ?

 

 

Tnx 

Ramp test like you said makes you dig deeper and since its a max effort test then this is the preferred way. 20min some people ease into it or try to max out at the end. 

do a ramp rest the time you took to do then do a 3min max rest then a 30s. those numbers will give a good indication of your FTP scores.