I have had a left ankle/Achilles injury since the start of June which has restricted my running so have been doing a bit of biking on Zwift of late to try and keep some fitness. In this video, I tried the standard FTP Ramp Test on Zwift to see where I am at and I take you through the process and the results.
0:00 Setting up the Zwift FTP Ramp Test
2:28 VC Godalming Haslemere real & virtual kit
2:45 Specialized S-Works bike shoes overview
3:53 My setup – Tacx Neo trainer, Cervelo P3 TT bike, Lifeline trainer table
5:04 Wahoo Headwind fan
5:32 Specialized S-Works bike shoes on feet
6:07 Garmin Forerunner 965 & Forerunner 955 setup
6:26 Zwift Companion app
6:36 Wahoo app
6:54 FTP Test footage
17:23 Review of results on Zwift
20:19 Garmin Forerunner 965 & 955 FTP estimates
21:18 Strava analysis
26:24 My recent training
Strava of my FTP test: https://www.strava.com/activities/12077662191
Subscriber count at time of upload: 6387
#zwift #ftptest #crosstraining
16 Comments
Morning
I’ve found that the limiting factor is your leg strength if you’ve only just recently moved on to the bike for cross training. When cycling I prefer to go on the roads when the weather is good but I think Zwift is good for structured workouts and peaking the HR, which is needed if you want to go back to running in the best shape you can be in.
I’m going to do the London marathon next year so doubt I will see you at an indoor event but sounds like a good aim for you. Maybe see you in early December at the British 5k champs in Battersea Park!
I don' t know much about cycling but 220s looks pretty good!
I' m lucky I rarely have an injury that takes me out for more than a few days. But in the past I've also done some biking and some Aquajogging(a bit boring but it's useful because it's very close to running).
The last time I told myself to really focus on strength and stability stuff but found it a bit hard to motivate myself for it when there is no actual running that I'm doing it for;)
Good effort on the ftp test – not easy and once you blow there’s no coming back 🥵I’m trying to manage an Achilles niggle to get the 5K goal of sub-18 min when I turn 60 on 2 September. If I can hang on for these last few races I’ll then have to go into full blown rehab too 😨. Feel your frustration
Thats very respectible GFA FTP score for a non cyclist Tim and shows your good internal foundation based on all of your running through the years.
Interesting stuff Tim. That's all a bit involved for me but pretty incredible how it all works though. 😎🤘
Nice work sir.
Interesting stuff 😉.👍👍
I do not Miss FTP tests…not at all…
also having issues with my ankle/foot/leg, plantar and tendon issues, for me it was speed sessions in the endorphin speed 4, not sure, but it seemed like you picked up your injury after… speed sessions in the endorphin speed 4…. ??
the last FTP test I did I got 240 (max heartrate) and almost died…
Good job. Not sure what i find harder, the ramp test or an all out 20 minute effort. Both are enjoyable in a grim sort of way!
Your breathing really speeded up at 300, or maybe u had the tape on double speed
Well done Tim!
Yoga, Rowing and weights when Im injured. Hope your back running healthy again soon.
I’ve found I can get a slightly better result on the 20 minute test, though I haven’t taken one for about 6 months. I really got into zwift in the winter when I had a stress reaction. You can maintain a decent level of fitness on it. I was able to return to running in February just in time to do 8 weeks of training for Brighton marathon. I still do a couple of sessions a week on Zwift to supplement my autumn marathon training.
Found that strangely compelling. I have a Watt Bike from my recent injury years. I liked the Zwift set up although it seems they've not pursued the running side of the set up.
Solid effort. Your cadence was dropping towards the end – try to increase it a few seconds before each wattage jump to get a headstart or your legs will limit you before your cardio does. You've definitely got a few more watts to squeeze out.