Scroll down if necessary and click on ftp to expand the ftp settings history. Once youve finished the 20minute field test and downloaded the. If a workout is scheduled for today, you will see a notification pop up on your screen. It hurts less, removes pacing from the equation, and takes less time to complete. Trainingpeaks desktop companion is a solution used by coaches, personal trainersthe desktop companion software uses the latest microsoft. One of the most common is a a test created by hunter allen and is a simple way you can test your ftp. Training stress score tss, running training stress score rtss, normalized power np, normalized graded pace ngp and. Click on the athlete details tab at the top of the upper pane.
Find information on how to best utilize the trainerroad software and website here. Wherever possible we choose to use published science. You can estimate ftp with from your best recent 20minute power value either from a dedicated 20minute test or a sufficiently hard 20minute effort from a race or workout. Traditional ftp tests have many downsides so we developed the ramp test. Download the latest version of trainerroad for your device. The map will show your location and determine where other. The onthego companion for triathletes, cyclists and runners who are serious about achieving their goals. The device will automatically detect your ftp during rides at a steady, high intensity with heart rate and power. If youre doing the 8minute ftp test, pay close attention to how youre feeling come the last 2 minutes of your test. How to get started training with power trainingpeaks. This provides an estimate of your functional threshold power ftp.
Before doing any of the following ftp tests, you must do a long and thorough warmup. Power training focuses a lot on ftp testing, but its also important especially when starting out to. From there, the workouts automatically tailor themselves to you. Train on the most beautiful courses and relive the cycling worlds most exciting races with elites realvideo. Send to more download mrc, erg and zwo workout files on your computer. Track and analyze your workouts with over 30 charts and graphs. However, trainingpeaks offers different zone options friel, coggen, usa cycling, usa triathlon. Once youve finished your trainingpeaks bike workout on trainerroad, save your ride and it will automatically sync to your trainingpeaks account as a completed workout. Its best if you avoid using common keywords when searching for trainingpeaks wko 3. A new release for the my etraining software lets you conduct the ftp test to create a balanced, efficient and structured training program, aimed at increasing your power threshold, session after session. The coach of 2x ironmanchampion astrid stienen uses this plan to determine the actual functional treshold power ftp and functional treshold heart. Rouvy blog how to prepare for your next event with rouvy. Next time you log into zwift, you will see a small scale map on the top right corner of the screen.
Determining functional threshold pace ftp trainingpeaks. Detailed workout descriptions, including intensity ranges as power, heart rate, and rating of perceived exertion. When you login to zwift and select workouts, you will find todays workout under the trainingpeaks dropdown if you dont see it at the top scroll down to the bottom as sometimes it will be last in the list of workout folders. Clicking more will take you to your workout library. Nettechnology allowing you to seamlessly work on or offline. Play in new window download we dont always have to perform an ftp field test in order to track our performance, form, or even our ftp.
Ride guided video workouts from famous places precisely optimized for improvement of your performance. The test workout is listed in the fit app workout menu under zone 5 vo2 max ftp test, select it and follow the. Using some logic pulled from franks philosophy class in college, we teach you how to threshold sleuth and use deductive reasoning to tease out patterns and changes in power using normalized power during hard group rides or races to track. Empirical cycling ftp tests baseline test, 3545 minutes or tte. The free trainingpeaks mobile app syncs with your account to provide a complete web, mobile and desktop solution for tracking, analyzing and planning your training. You can estimate ftp with from your best recent 20minute power value either from a dedicated 20minute test or a sufficiently. If you dont, you can do the provided ftp test to figure it out. Cycling workout 0% 50% 100% 150% 200% 0 5 10 15 20 25 30 35 40 45 50 ftp.
Track your speed, pace, elevation, distance and trainingpeaks trademark metrics. Please ensure that your ftp value and related training zones in your trainerroad account match those. Its hard to imagine but be prepared to enjoy the workout. Select the athlete you want in the lhe lefthand explorer. The download link below will enable you to download a.
You must have an existing professional edition account to. Check them out in your training calendar and move them around as needed. A quick howto guide for trainingpeaks zwifters trainingpeaks. Functional threshold power is defined as the highest power output you can sustain for a onehour time trial effort. This point is shown in the graphs above as the vertical blue line.
Lactic threshold tests for swim, bike and run trainingpeaks. This new integration allows you to sync structured workouts that you or your coach creates on the trainingpeaks platform. Download mrc, erg and zwo workout files on your computer. The 20 minutes is a shorter time period, and thus the athlete generally uses more of their anaerobic capacity and this skews the wattage data by about 5% over a 60minute effort. Our training plans have been created by trainingpeaks coaches. Free training tips and tricks this video features triathlon and running coach ray boardman describing how to use the training peaks iq. More complicated calculations may be applied when determining ftp from a ramp test depending on how accurately a rider followed the format of the test. We encourage everyone to ride the ftp test workout in order to establish accurate training zones for your current fitness level and get the best gains from your trainer workouts. Ftp is the maximal running pace an individual can sustain for an effort of approximately 45 60 min in duration. Joe friel lays out what ftp is, why its important and how to test for it.
Ftp testing the cornerstone of training trainerroad. If your workouts are based on ftp, set your ftp in your rouvy account manually, or take an ftp test. Riders focus on strength endurance work, lactatetolerance intervals and a healthy dose of maximum vo2max intervals. Youll only see the workout for the current day, and it updates automatically each day. Now you can transfer your workouts directly from trainingpeaks to zwift. You can also estimate ftp from a recent best 4560 minute power output. Therefore, make sure to complete the rider profile on rouvy with the correct parameters like weight, height, etc.
It begins with a very light 5 minutes of easy pedaling around 50% of your ftp, and then target. Instructions for calculating you personal power and heart rate intensity ranges from your field test results. Last year, wahoo released an update to wahoo elemnt and wahoo elemnt bolt that allows you to sync and perform planned and structured workouts directly from your elemnt. Lastly, i recommend that you always download and use your power. Ok, the occasionallycontroversial ftp test w 2% bump is now available to all. This block is all about emphasizing sustained power above all else. To learn more about training with power, download trainingpeaks free how to train with power ebook. How to measure ftp improvement with normalized power fascat. Science that has been developed with the academic rigour demanded by the scientific method. The words ftp test most likely strike fear into your heart when they appear on your weekly training plan.
The ramp test is an assessment workout that uses gradual increases in target power to push you as hard as possible over the course of a fairly short but demanding, continuous effort. Ftp is a moving target that is constantly changing, which undoubtedly is why so many pros got theirs wrong. Once youve performed the ftp test, upload your data and analyze your. For the best experience, we recommend our mobile app. Dear athlete,this plan is designed as a twoweek preparation for completing your first functional threshold power test on a bicycle. Trainingpeaks plan your training, track your workouts. How to calculate threshold power, heart rate, or pace. Connect your movescount profile to your trainingpeaks account to transfer moves to trainingpeaks. The desktop application is a powerful tool used to record and analyze individual workouts as well as fitness over time. This means we are able to provide the best analysis available. To calculate baseline fitness numbers so you can set your power zones, you need to know your ftp. If youre doing the 20minute ftp test, pay close attention to how youre feeling come the last 5 minutes of your test.
Previously we examined the concept of normalized graded pace ngp, and the information it can provide regarding the relevant physiological response experienced by a runner on varied, open terrain. Install trainerroad on your pc laptop or desktop to get started training with power. You download the workout to trainingpeaks, place it. From a technical standpoint, the application is written on the multiplatform air application which means that its both pc and mac compatible. Raise your ftp with build phase training trainerroad. Download our free ebook, how to start training with power now. Training log, workout libraries and training plans for running, cycling, triathlon and general fitness. Trainingpeaks new structured workout integration with. The workout for the day will then be available for you to pullload directly from your watch without having to manually recreate it on garmin. The first half of the workout takes place at low enough intensities that you should not require any extra warming.
Zwift released a new update last night that is full of features, bug fixes, and updates. If you want to build your own, use the trainingpeaks workout builder just like our world class coaches did we have a variety structured training plans for you to choose from to help you achieve your fitness goal. Create custom charts, gain faster insights into your athletes performance, and see how this powerful analytical engine will help you prescribe the most precise training possible. This is a simple tutorial of how to download a workout from training peaks and use it as a workout in zwift. A true ftp test would involve an athlete holding their highest average watts for 1 hour, but since most of us cannot focus that long, we shorten the test to 20 minutes. New ramp test makes ftp testing more efficient and less stressful youtube. How to adjust your functional threshold power ftp in. And while ftp testing can be extremely difficult and even disruptive to your training, it is necessary to set effective training intensities and measure your progress. Check the help center for minimum system requirements or equipment checker to confirm your training setup is. How to get your best ftp test results trainerroad blog.
Whether youre an experienced athlete using your favorite app to record workouts, or a firsttimer trying out the latest gadget, completed workouts will automatically be uploaded to trainingpeaks for you to view, manage and analyze. How to use wahoo elemnt planned workout with your smart. There are many ways to determine your ftp in the field. An ftp test is a simple way of determining your current cycling performance level. Tied into yesterdays garmin fr935 release was trainingpeaks announcing rollout of their new dedicated connect iq apps. Your ftp will be equal to the average power of the entire test, and i double check it with the wko modeled ftp. An ftp test is essentially a way to test your power threshold, which enables them to give you specific workouts that help you improve over time. How to master training with power in 6 easy steps trainingpeaks. If you paced accordingly, you should be just hanging on. Create custom charts, gain faster insights into your athletes performance, and see how this powerful analytical engine will. This means, 75% of a riders 1minute power may not translate to. Perfect for marathon mountain bikers, century riders, olympicdistance, halfdistance and fulldistance triathletes. Achieve better results with individualized training and the latest sciencebased training innovations.
If ridden correctly, you can expect your ftp to be about 75% of your highest 1minute power sustained during the test. Downloading training peaks files to use as zwift workouts. Trainingpeaks users, have a training program that you love but dont want to manually build the workouts in zwift. Install trainerroad on your imac, macbook and mac pro and get started in your training. Functional threshold power is defined as the greatest mean maximal power you can currently produce for one hour. Track log your runs, rides or swims in the trainingpeaks calendar keep track of daily stats like. How to use planned workouts on your elemnt wahoo fitness. Once open i select the garmin forerunner 910xt and click open files thats questionable. Cts field test instructions and training intensity.
If playback doesnt begin shortly, try restarting your device. An inside look at trainerroad, a way to make your regular. When connected to wifi, the past 2 days, today, and the next 5 days of planned workouts will automatically sync to your elemnt. The device uses your user profile information from the initial setup and your vo2 max. This is a great option for coached athletes who get their workouts on trainingpeaks or if you simply want to avoid paying a monthly subscription to zwift, trainerroad or any other cycling app that support custom. Trainingpeaks is compatible with over 100 fitness apps and devices. Fortunately, there are lots of new tests which can help approximate your results without the time or mental stress. Ramp test makes ftp testing more efficient and less stressful. It starts with having a clear goal, finding expert instruction, performing structured training and receiving immediate feedback throughout the process. Zwift introduces auto sync with trainingpeaks custom. New downloads are added to the member section daily and we now have 362,177 downloads for our members, including.