Ftp training on idt

[Cotic]

Hi guys and thank you in advance.

Can you advise me on workouts to advance my ftp on the indoor trainer.

I have an idea basic idea where my ftp is just need workout info on advancing it.

[Capricorn]

If you have a power meter or smart trainer, save yourself a lot of hassle and sign up to TrainerRoad. Plenty programs to make your indoor tormentor sessions more time-efficient.

[Help.Me.]

If you have a power meter or smart trainer, save yourself a lot of hassle and sign up to TrainerRoad. Plenty programs to make your indoor tormentor sessions more time-efficient.

THIS AND THIS AND THIS.....

[DieselnDust]

Hi guys and thank you in advance.

Can you advise me on workouts to advance my ftp on the indoor trainer.

I have an idea basic idea where my ftp is just need workout info on advancing it.

 

 

just ride and the FTP will rise. Maybe you need a goal and a plan?

just a thought

[dave303e]

stick to a plan, balance the long sessions with intervals and recovery, remember to cycle through periodised training weeks to manage fatigue. The results will come. 

[HdB]

The one I'm currently trying to follow on Zwift does lots of over-under intervals.

For example, three sets of 6x2min at 80%,1min at 105%,with 2min rests between sets.

[Karman de Lange]

Hi guys and thank you in advance.

Can you advise me on workouts to advance my ftp on the indoor trainer.

I have an idea basic idea where my ftp is just need workout info on advancing it.

 

i'm going be that guy and say use the search function .. …. this topic been answers so many times on hub.

[Vetplant]

just ride and the FTP will rise. Maybe you need a goal and a plan?

just a thought

Very true words.

 

Assumption:You say you know your FTP so it is assumed that you have a power meter either on your bike or the IDT gives you those readings

 

Level 1: Ride your bike as much as possible, the more you ride, the fitter you will get. This is why something like Zwift or any other online training platform is such a good idea, it gets you on the bike more because they have gamified the training aspect.

 

Level 2: Get the most efficient use of all of this nice training time you are doing: Get a plan and stick to it. Most good plans will have phases where it burns and then a week or so to allow your body to recover and absorb the training. Most online training platforms have plenty of plans to follow for free.

 

Level 3: Track your loading and improvement on https://intervals.icu

It is developed by a local guy and gives you basically every tool needed to maximize your training. There are other sites you can pay to use like Training Peaks and TodaysPlan but this one is free and honestly it is the best out of all of them because it gives me exactly what I need in an uncluttered UI. 

 

Level 4: Get a coach. If you really want to improve significantly a coach is the best way to do this. They will manage all of the above for you, you just need to execute what he/she tells you to. Their fees aren't as exorbitant as you might expect.

[Dexter-morgan]

Slight hijack - When you do a FTP test on a smart trainer, you tell the trainer at what wattage to test, what happens if you pass the 20 minutes easy, do you have to repeat again at a higher wattage until you almost fail? or is there another way?

[RobertWhitehead]

Sufferfest has a session called:

 

4DP, this is broken up as follows: 

 

• 5 min ride at full sticks
• 2 x 5 sec sprint sessions
• 1 x 20 min FTP after the two above sessions
• 1 x 1 min full stick session

https://thesufferfest.com/pages/learn-more-4dp - here's a link of how it works, they offer a 7 day trial session.

This to me is way more thorough than just doing an FTP.

 

P.S. All the videos done in the future on their platform then automatically adjusts to the levels you achieved on the 4DP session 

[HdB]

Slight hijack - When you do a FTP test on a smart trainer, you tell the trainer at what wattage to test, what happens if you pass the 20 minutes easy, do you have to repeat again at a higher wattage until you almost fail? or is there another way?

I have not had that problem, usually start too hard, but I think you could adjust it upwards, depending on the app?

 

So, if at 5 mins in you feel very comfortable, adjust it up a bit. Check yourself again at 10mins, and again at 15min.

[Vetplant]

I have not had that problem, usually start too hard, but I think you could adjust it upwards, depending on the app?

 

So, if at 5 mins in you feel very comfortable, adjust it up a bit. Check yourself again at 10mins, and again at 15min.

This .

 

Good idea to try a shorter session first to ensure that you are not overextended. I personally enjoy the Ramp Test more, look for it in Zwift under Workouts and then Test (I think)

 

Much shorter than the 20min protocol and will give you a very good idea of what to target.

 

And as HdB says, if halfway through you think you can do more then you just hit the "+" sign to increase the watts....

 

OR:

Use intervals.icu and see what FTP value it calculates from your logged Strava rides. It is only an option if you ride outdoors with power and also if you have gone deep during those rides. A bunch of recovery or group rides will probably not tell you much.

[Help.Me.]

Slight hijack - When you do a FTP test on a smart trainer, you tell the trainer at what wattage to test, what happens if you pass the 20 minutes easy, do you have to repeat again at a higher wattage until you almost fail? or is there another way?

When i did my FPT on Trainer Road , the trainer goes into slope mode ,so you cycle at your own pace or wattage output for the duration of the 20 min test.......

[Veebee]

When i did my FPT on Trainer Road , the trainer goes into slope mode ,so you cycle at your own pace or wattage output for the duration of the 20 min test.......

 

that would be the correct way to do it...

Just feels easier in ERG mode especially in Zwift at a set wattage, which is not what you want when doing a ftp test.

[DieselnDust]

Slight hijack - When you do a FTP test on a smart trainer, you tell the trainer at what wattage to test, what happens if you pass the 20 minutes easy, do you have to repeat again at a higher wattage until you almost fail? or is there another way?

 

 

 

then you're doing it wrong.

 

Any FTP program through whatever platform you chose; Zwift, TrainerRoad, etc, will have a FTP program. this will take you through a warmup followed by a ramp session for 5-8 min to burn off excess energy, then a recovery all under ERG mode. Then for the 20 min FTP test it will switch the trainer to free mode and you're pedaling against yourself. After the 20 min the ERG mode kicks back in.

If you're not using a smart trainer then your bike computer may have the function

[Frosty]

i'm going be that guy and say use the search function .. …. this topic been answers so many times on hub.

I’ve done the same on other threads, but included links to a few of the related topics... only to get a reply that I’m being sarcastic (telling them to use the search function).

 

Hopefully the OP doesn’t think the same of your reply.