Ftp training on idt

[madbradd]

then you're doing it wrong.

 

Any FTP program through waht 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. Ten for the 20min FTP test it will switch the trainer to free mode and you're pedalling against yourself. After the 20min the ERG mode kicks back in.

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

 

This.

 

A "proper" 20 min test protocol for FTP is a constant resistance test - ie your best 20m power in a "free-ride" session doesn't count. I do think that the likes of Zwift automatically set the resistance such that it should put you within your gear range (so somewhere between 0% and 3% gradient equivalent).

 

In terms of the Sufferfest "4DP Test: Full Frontal" .... VERY different to the Zwift FTP protocols (20m tests). I almost vomited after the 5m, the 20m, and the 1m tests. Also they do not multiply the 20m power by 95% as it already has you "fatigued" from the 5 min test. Definitely worth doing the Full Frontal test. 

[DieselnDust]

This.

 

A "proper" 20 min test protocol for FTP is a constant resistance test - ie your best 20m power in a "free-ride" session doesn't count. I do think that the likes of Zwift automatically set the resistance such that it should put you within your gear range (so somewhere between 0% and 3% gradient equivalent).

 

In terms of the Sufferfest "4DP Test: Full Frontal" .... VERY different to the Zwift FTP protocols (20m tests). I almost vomited after the 5m, the 20m, and the 1m tests. Also they do not multiply the 20m power by 95% as it already has you "fatigued" from the 5 min test. Definitely worth doing the Full Frontal test. 

 

 

Yes correct the "freeride" isn't a resistance free but a constant slope environment without a specified target power.

Its gennerally 1 or 2% gradient,

 

Sufferfest Full frontal is based on a FTP protocol I think from Coggan?

[madbradd]

Yes correct the "freeride" isn't a resistance free but a constant slope environment without a specified target power.

Its gennerally 1 or 2% gradient,

 

Sufferfest Full frontal is based on a FTP protocol I think from Coggan?

 

"Free Ride" as I'm referring to in Zwift means course controlled resistance based on gradient. 

 

There is a "rider's choice" which is constant gradient.

 

Sufferfest Full Frontal was developed with Neal Henderson and has your 5s, 5m, 20m, and 1m power all tested in 1 protocol - so "different" to the "normal" FTP protocols which just test your 20m. But I think you're right - FTP was an Andy Coggan tool.