FTP test Training Peaks help
During the "unstructured" week I took the opportunity to learn about my new PT and logged some rides using TrainingPeaks - steep learning curve for me - still learning. This week my bike focus plan called for a 20 min FTP test today which I completed and uploaded to TrainingPeaks. My question - I have set power zones created in TP from my previous rides last week - how do I calculate FTP to use for the bike focus block? Thanks!
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Comments
1. Golden Cheetah is free, avail for both windows and mac if you don't want to deal wiht the TP annual fee. I'm a big fan.
2. FTP=.95 x 20 min test wattage.
3. Z4 intervals =.95 to 1.0 of FTP
4. Z3=80-85% FTP.
5. z5=120% of FTP
Thus, if plan calls for 2x20 @ FTP
20 min power =300 (I wish)
FTP=285
z4 = 285-271 (approx)
and so on.
Use power smoothing (3-10 sec) if on the road, otherwise you will drive yourself crazy looking down b/c the readings just jump around too much. Try to stay in that zone. You will leave it from time to time--not only does it take practice on the bike, for me it takes practice on the route as well. After a while, you will learn exactly what it "feels" like, and it will become obvious when you leave zone 4 either above or below. If you can't complete the w/outs in that range (which happens sometimes), then drop the FTP estimate 5w. The 5% knock off is a rule of thumb, not a commandment.
I have gotten used to using the Intensity Factor ( IF, basically the % of FTP) on my Joule instead of the actual power, as FTP will change over time, but the IF prescribed does not.