Has anyone done an FTP test on Trainerroad and Zwift? if so is there a difference?
just wondering if I can use my ftp# from trainer road on zwift
thanks
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Yes, you will get a different number.
TR discussed this a podcast or two ago.
They use a different protocols to find FTP. TR should match what you would get in TrainingPeaks, but not necessarily Zwift. The Zwift version is less structured with less significant clearing heavy warm up periods. You will likely get a higher FTP in Zwift than TR. Since this is ST, you should do the Zwift to make triathlon awesomer.
If two test protocols routinely give different numbers for FTP, then one (or both) isn’t (aren’t) accurate.
anyone have an idea on how far off the ftp is? I had both tr and zwift but decided I didn’t need both, I stuck with zwift and just create my own workouts since zwift doesn’t have the amount that tr does
Yes, you will get a different number.
TR discussed this a podcast or two ago.
They use a different protocols to find FTP. TR should match what you would get in TrainingPeaks, but not necessarily Zwift. The Zwift version is less structured with less significant clearing heavy warm up periods. You will likely get a higher FTP in Zwift than TR. Since this is ST, you should do the Zwift to make triathlon awesomer.
Anyone got the two protocols so we can compare them side by side?
I haven’t seen the TrainerRoad one. The standard Zwift one is 73mins total duration, with a 43min warm-up and 10min cool-down.
From memory I think the sequence is:
20min ramp up from easy pedalling to about 85%FTP
3x (20s@90%FTP, 20s@110%FTP, 20s@130%FTP)
5min@ about 65%FTP
5min @ about 105% FTP
10min recovery at about 65%FTP
20min test interval
10min cooldown
Trainerroad is 60 minutes total.
10 min ramp from 40% FTP to 65%
1 min 100%
1 min 65%
1 min 105%
1 min 65%
1 min 110%
5 min 65%
5 min 110%
5 min 50%
20 minute test
10 min ramp 40% to 30%
Wow, the 5-minute all out in both of those protocols is only 105% and 110% FTP, respectively? Seems low to me. When I do the 5-min blowout, I always try to get a PB, which means doing it between 115-120% FTP before the main 20-minute test.
During my last TR 20 minute test I was concurrently running Zwift (not a work out, just free riding).
TrainerRoad controlled my kicker and read power from my power2max, Zwift just read the power2max.
At the end of the hour TrainerRoad gave me a new FTP, and when I ended the ride in Zwift, the app recommended a new FTP that was within a watt of the TrainerRoad recommendation.
Not a real FTP Test Versus Test comparison, but if you’re getting your FTP from TrainerRoad I’d suppose it would be close enough to use in Zwift workouts as well.
Wow, the 5-minute all out in both of those protocols is only 105% and 110% FTP, respectively? Seems low to me. When I do the 5-min blowout, I always try to get a PB, which means doing it between 115-120% FTP before the main 20-minute test.
So you have a higher AWC than many people?
I’m pretty sure both calculate your FTP as 95% of your 20min power.
Since both got the same readings and applied the same calculation the figure would be expected to match. I’d imagine any variation is probably due to Zwift taking a start and finish point just slightly different from the TR 20min test window.
During my last TR 20 minute test I was concurrently running Zwift (not a work out, just free riding).
TrainerRoad controlled my kicker and read power from my power2max, Zwift just read the power2max.
At the end of the hour TrainerRoad gave me a new FTP, and when I ended the ride in Zwift, the app recommended a new FTP that was within a watt of the TrainerRoad recommendation.
Not a real FTP Test Versus Test comparison, but if you’re getting your FTP from TrainerRoad I’d suppose it would be close enough to use in Zwift workouts as well.
From what I’ve read (NOTE: I have never done an FTP test on Zwift) is that Zwift uses easier efforts prior to the 20 minute test. Obviously if you let TR control your trainer and Zwift is only reading power then you’ll get the same FTP. They are both using 95% of the 20 minute value so that would be expected if they are both getting the same input data.
The thing is that if Zwift is using easier efforts prior to the 20 minute test then the FTP value given from them (assuming you’re only using zwift) is probably not accurate. The pre-20-minute intervals are intended to use up your vo2max so when you start the 20 minute test you don’t have that vo2max reserve to artificially inflate the 20 minute test and subsequent FTP value.
Wow, the 5-minute all out in both of those protocols is only 105% and 110% FTP, respectively? Seems low to me. When I do the 5-min blowout, I always try to get a PB, which means doing it between 115-120% FTP before the main 20-minute test.
With respect to TrainerRoad, I don’t think those percentage numbers matter in the warm up if you follow the TR instructions. The first three hard intervals are spin ups where you increase cadence upon each successive 1 min interval. The power targets they have on screen are not the specific target, the target is high power, high cadence, increasing over the three.
The 5 min interval is similar, however the instructions just tell you to go all out and don’t fade over the 5 min. They do indeed have a power target for you, but this again is not relevant, the point is to go as hard as you can and not target a specific power.
I think the reason they have the targets is because of how their UI is laid out, it is a power map over time with a map of your targets. I am guessing they just threw them in there for reference to keep the test consistent with all other workouts they provide and give you and idea of what the work is gonna look like. During the test you also get a power target, your current FTP/.95 presumably, which you most certainly shouldn’t follow assuming you are testing because you have reason to believe your FTP has changed or to gauge progress.
The 5 min interval is similar, however the instructions just tell you to go all out and don’t fade over the 5 min. They do indeed have a power target for you, but this again is not relevant, the point is to go as hard as you can and not target a specific power.
If you’re on a Kick’r (and presumably other smart trainers) they even switch from ERG to Slope mode during those 5 and 20 minute intervals. It’s up to you pace yourself.
Seems pretty average to me.
Perhaps I misinterpreted him saying 105% to 110% was easy when he really didn’t.
Perhaps I misinterpreted him saying 105% to 110% was easy when he really didn’t.
Any average cyclist will be able to hold 110% FTP for five minutes if his/her FTP is set correctly.
Any average cyclist will be able to hold 110% FTP for five minutes if his/her FTP is set correctly.
And those of us who are sprinter types with a crappy FTP can do more like 135%
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Any average cyclist will be able to hold 110% FTP for five minutes if his/her FTP is set correctly.
And those of us who are sprinter types with a crappy FTP can do more like 135%
Sprinters and pursuiters.
Average from the WKO4 database is 124 +/- 7%, with a range of 109 to 145%.
Perhaps I misinterpreted him saying 105% to 110% was easy when he really didn’t.
Any average cyclist will be able to hold 110% FTP for five minutes if his/her FTP is set correctly.
Yes they can, but it will be easier for some than others. I thought that you meant it was easy for you when you said 105-110 seemed low, that in turn led me to inquire about your AWC.
I don’t have high AWC since I’m not a sprinter but more of a TT guy. My 5-minute power is not much higher than my FTP. However, I can do 4x8’ threshold intervals between 105-110% FTP, which makes me think the specified power output for the 5-min blowout is slightly too low to completely drain one’s anaerobic reserve.