Zwift ftp accurate. ) If Zwift detects that you hit a 20-minute .

Zwift ftp accurate. 2 miles in length, Zwift will estimate your FTP using the average power used to summit. Jul 28, 2020 · I’ve just done a ramp test. If your FTP is set too low, you won’t get an adequate workout. Exactly how the calculation works is a secret, but it’s easy to end up with an inflated zFTP by doing only long efforts, not Jan 6, 2025 · Today, Zwift announced an update to the game’s route time estimates. I have been doing a coached FTP building plan for 6 weeks. Aug 27, 2025 · Here’s how FTP is typically measured: 20-minute test (90-95% of average power = FTP) Ramp test (used in Zwift and TrainerRoad) 60-minute test (most accurate but brutal) FTP is used to personalize your training zones. It is sometimes considered that the 20 minute test delivers an FTP around 5% above your one hour effort. I'm wondering if it's just my riding profile or if other people notice this, too. The test detected my FTP at 229 W (My Zwift zFTP is around 215 W). Compare their accuracy and get insights from a personal experience with TrainerRoad AI FTP Detection. Has anyone else Mar 3, 2025 · Boost your cycling performance this season with these essential FTP tests If your FTP isn't accurate you could be falling short of your full potential Photo by: Kevin Mackinnon Charlotte Petrie March 3, 2025 Sep 4, 2023 · Is FTP the highest number you are capable of producing or is it a sustainable number? My ramp test FTP agrees with it as a sustainable number because Zwift, and other systems, tell you not to stand. You can enter workout mode to take these tests. With the latest TrainerRoad x Zwift update, you can now complete a TrainerRoad Ramp Test in Zwift. Current zFTP calculation is 244W. I don't Nov 23, 2024 · “Below is how you can perform this test yourself using Zwift to calculate your MAP and an estimate of your FTP. I scored a 242 on the test. TrainerRoad’s AI FTP Detection offers an alternative option—one that delivers an accurate FTP without the pain. Mar 5, 2025 · FTP Testing Demystified: Proven Methods to Track and Improve Your Cycling Power Discover how to accurately test your Functional Threshold Power (FTP) using methods like the 20-minute, ramp, and 60-minute tests. Apr 23, 2021 · Just did my first 20min FTP test on Zwift and I’m not sure how accurate my results were. Aug 29, 2023 · You'll see in that folder there are four different tests you can choose from: two Zwift FTP test and two Ramp tests. If you’re sitting in the draft on Zwift, your speed will be much higher than if you’re riding alone. Accuracy data, pros/cons, and which method gives the truest FTP in 2025. Gradually increased since to 112 today. ” As above, the article itself suggests only using the resulting estimated FTP number as an input to another test to further estimate your FTP. Uphill i hold a What most people forget is that the 20 min FTP is accurate only if you burn that anaerobic component before the test with a 5 min basically at the same power (with 10 min z1 in between). I have a pretty good stamina and can hold a realtive high pace for an hour, hour and a half. This method estimates a rider’s FTP with a progressive build of one-minute intervals until the athlete hits failure and can not hold the effort anymore. It assumes you have done maximal efforts. FTP listed on workouts is 315w, and always use ERG mode. Feb 13, 2022 · Does Zwift have an FTP test? Zwift offers 4 FTP tests under its workout section. Jan 17, 2021 · Just wondering how accurate the FTP given on Zwift is? After not going to the gym for 8 months due to Covid decided to buy a Wattbike and joined Zwift in November. 77W/kg, 88. 5 km and 800 meters of elevation gain. We'll run you through the differences between them and which one might be Zwift is the ideal platform for an FTP test. I got a number that was about 20% higher than i have seen with a true 1hr max effort (6-8 weeks separate them however, as does a period of injury/illness). Can you Zwift workout FTP Ramp Test in FTP Tests including all workout details, workout description, wattages/%FTP and cadences. Here are the new time estimates supplied by Zwift, along with our Dec 29, 2024 · As I go through the Zwift forum posts, the difference between Zwift FTP and Zwiftpower FTP seems as confusing now as it did 3-4 years ago! Hey Zwift, surely you could choose to rectify this? As with any well engineered app, shouldn’t only ONE master record rule supreme? Or couldn’t you publish clearly how the number is calculated? Case in point, my Z FTP was sitting at 299 and my ZP FTP at Dec 18, 2015 · How Is It Measured? Zwift has built-in workouts for a full 60-minute FTP test, a 20-minute one, or a ramp test. Lastly there is the issue of how accurate your trainer is. Thanks everyone! ~C Nov 4, 2017 · im trying to write accurate Interval training based on my FTP result. What’s my accurate ftp - Zwift kickr Core vs power meter Hi I have a kickr core for my zwift and a Stages left crank power meter for a different bike which is not kickr core compatible so I cannot tell the accurate difference between the two. Intervals gives me an eFTP that increases when I set a new personal best for a given time interval whether 5,10 min or longer. Knowing your FTP lets you ride at the right intensity to build endurance, speed, or recovery. I recently replaced my trainer with one more accurate. This morning I did another ramp test - however, both the Lite and normal ramp test saw my FTP as 100 rather than 166. I go through the minute that was 220W and the average on screen was 220W. Alternatively (or additionally), every time you ride on Zwift it automatically detects if your FTP has increased. Jan 18, 2025 · The ramp test is a great starting point but will overestimate the FTP of certain folks. Feb 15, 2025 · This article explains why it's good to know your FTP in Zwift, how to measure it, and which test to take. If I would ride, according to Garmin, for an hour at 244W, it would have been a long time that ambulances would have came and brought me to the hospital. I’m hoping a few of these questions can be answered here. Sep 26, 2019 · There are actually several ways to change your FTP in Zwift. Zwift Beginners | Hi 67K Members Zwift Beginners Kyrre Byklum󰞋12h󰞋󱟠 󰟝 Hi I’m a rather large guy, 110+kg. A compatible Zwift setup is needed in order to get an accurate FTP reading. I’m 6ft(183cm) tall and 194lbs(88kg) and am just getting into road cycling. FTP is highly useful in its broadest sense but is only a pseudo-scientific measure at best. Aug 9, 2023 · I usually find Zwift’s intensity rating /5 fairly accurate and the on screen comments pretty close to the mark. I recently did an amateur race on a road bike in real life. It seems like the kickr core produces about 75watts less than what my stages power meter indicates. I love zwift but I find the ramp and ftp tests on Wahoo Sufferfest to be more accurate. Before doing an FTP test in Zwift it is a good idea to run the calibration feature. May 22, 2022 · Hi, according to my results in Zwift (and my races on zwiftpower), my FTP is 5 w/kg. If you're using a zPower setup, make sure you've followed our guidelines for getting set up. I know it overestimates mine. The person who made the ramp test gave a scaling factor range Zwift can use, and they chose the midpoint but the midpoint isn’t going to work for everyone. Here’s how each method works. Why the difference between my results on Zwift and my results in real life May 22, 2022 · Hi, according to my results in Zwift (and my races on zwiftpower), my FTP is 5 w/kg. My previous score 6 weeks ago was 154. Currently using a Wahoo Kickr Snap. Jun 3, 2024 · The new test has been created using data collected from over 700,000 FTP tests conducted on Zwift. After that, you should do a 20-minute FTP test and then, for a more accurate number, a larger protocol test. I also deleted my zwiftpower profile and i did one new but zftp still the same. Dec 3, 2021 · What is a ramp test? Unique to online platforms, like Zwift, TrainerRoad, and Wahoo’s SYSTM (formerly Sufferfest), is a version of the FTP testing called the Ramp test. If you haven’t, the estimation will not be accurate. Jan 28, 2025 · On Zwift, knowing your FTP is important because that figure determines the power requirements for intervals in structured workouts. I would recommend setting your ftp manually at around 250 and gauging your training for a week or two to see how that feels. Zwift FTP Jun 16, 2024 · Zwift says they can do this with reasonable accuracy because they’ve analyzed the results of over 700,000 FTP tests on the platform and computed a curve which, when combined with an average power number and time value, lets them compute your FTP. Results from the ramp test indicated my FTP to be 243. Fitness levels have been maintained and increased based on PB Discover the effectiveness of TrainerRoad AI FTP Detection and Zwift Ramp Test. 8 min warmup, then into test, started at 50w… found this very hard to ride at any cadence, adjusted difficulty up to 125%, as high as it could go. zFTP is an estimate derived from your data analysis while FTP is the exact value you can set manually. Comparing Estimates I checked route estimates for a 75kg rider at various in-game FTP settings. Very high heart rate (average: 175 bpm). This is recognised when I look for any workouts and the intensity of them is based around 166 which is all well and good. I would really like to know how the algorithm works though, as technically it would have to factor in the anaerobic capacity left after what ever effort Jan 6, 2025 · We’ve changed how we do route estimates on the home screen, effective today on Zwift version 1. I have a hard time understanding people with large deviations (20+%!) from their assumed 'actual' FTP. You’re probably here because you’ve tried to find out exactly how it’s calculated on your Garmin and perhaps you couldn’t tally what you found with your experience. During the ride the HUD shows the average watts and it showed my average as 216w after 20 minutes into the ride, which should have been enough to Apr 22, 2025 · Zwift will automatically detect FTP increases based on an internal algorithm, but you might consider taking an FTP test or even setting your FTP manually in game to ensure it’s accurate. I have done several races on Zwift, I’m in A class (even A+). 5 stone (115kg) during this time and I live in a very hilly area. How does Garmin calculate their FTP ? And why is it different than the Zwift App if Garmin can only transfer the data from Zwift ? Detailed comparison of FTP testing methods: online calculators vs Zwift vs TrainerRoad. 9w/kg, even the Garmin says it’s only “good” (3 on a scale of 1-5, whereas the VO2 Max is at the top of 5 out of 5 on a similar scale). This requires either a good deal of experience with how much effort one can maintain for such a relatively long time, or some sort of power target to try to maintain. I was a bit skeptical at first if the segment would be enough to get an accurate FTP estimate (only a 11:45 min climb in my case), but the estimate was actually just 3 watts off my latest 20 minute FTP test. Dec 27, 2024 · Once you reach the summit of The Grade, which is only 2. I just haven't done an all-out effort on Zwift (not really racing lately, and workouts won't have any all-out efforts until my next FTP test). FTP is the value that either you enter manually, because you know the value (field test, laboratory test, etc. I sent a email at zwiftpower@zwift. Yes, I see Zwift has a specific FTP workout just for these, however… Is an acceptable test to run 20 minutes hard with my Kickr with it NOT controlling the resistance based on hills so there Nov 22, 2023 · Zwift FTP Test: Provides a gamified environment with structured FTP test workouts, offering a unique blend of virtual cycling experience and accurate FTP assessment. Question about FTP. e. For those of you who use Zwift and TrainerRoad, do you find that your TrainerRoad AI-based FTP is similar to Zwift's autogenerated FTP (i. I’ve yet to do a single race, but i’m sure i’m gonna try one day, pretty soon. Is my Zwift FTP score 95% of my average power over the 20 min test, or do i need to work out 95% of it. Clicking the “More Info” link on your fitness profile shows this: “ *For accurate metrics estimation you need to have done maximal efforts of at least 12 minutes in duration. However, my Zwift profile and Companion app still show me having a zFTP of 213. “ Questions or Comments FTP test accurate? Hey! I finally did my first ftp test on zwift (the ftp - shorter one, total time was 45m but the test itself was 20m) I was just wondering if the score I got was accurate? Aug 17, 2023 · A+ isn’t a category from the CE perspective and doesn’t appear in the table of values that they published about the CE boundaries, so I’m unsure if the old info about A+ on the ZwiftPower site is still accurate but I assume it’s based on the zFTP curve now. What zone do you have to hit on FTP to get 200FTP? 600? Dec 14, 2022 · In order for Zwift’s fitness numbers to best match your actual fitness, you need to be feeding some all-out efforts into the system. Really enjoying the switch, but I’ve noticed my previous FTP of 252 from having the Core is hard to achieve and definitely much tougher on the equivalent trading plans. One way that you would eventually find out if 298w is accurate or not is when you do Zwift workouts and Zwift will calculate the different interval workouts with 298w as the benchmark. If not, then the ramp test may be better. In other words, it’s now personalized! The New riders may find it hard to get an accurate estimate of their FTP power, simply because they don't know how FTP "feels". Method 1: Setting Your FTP via a Test (Preferred) Testing is the most accurate way to determine your current FTP. Jun 9, 2022 · Both their “FTP Test” and “FTP Test (shorter)” are solid FTP test formats and the most accurate way to test your FTP in Zwift, especially if you are an experienced rider who can pace themselves well for a 20-minute maximal effort. Not the smoothest effort, but an ok first try. My 20 minute peak power in the middle of a race just this last Mar 2, 2025 · Traditionally, cyclists have relied on Ramp Tests—structured, all-out efforts designed to estimate FTP. Graph of Garmin FTP Test Garmin Threshold Run Test: The test detected my threshold HR at 169 bpm, which roughly aligns with where I noticed deflections in the HRV data. Sep 21, 2023 · Garmin’s FTP The vast majority of cyclists with a power meter will use FTP in some way, shape, or form. Tell me after you peletonians try Zwift, you still think it's better. ) If Zwift detects that you hit a 20-minute Apr 21, 2020 · Which is the best to do to refresh my FTP prior to starting a training plan? Never done a ramp test before. I did an ftp test on zwift but in zwiftpower is still the previous one. Jan 12, 2024 · So Im a new-ish Zwifter (August). Q: In Zwift, should I use my FTP or my zFTP for working out? A: You can adjust your FTP in-game to tailor your workout session depending on what you need that day. On the companion app, when I look at the ramp tests they do base them on However in Zwift races you definitely want to measure the best possible power (short of cheating obviously) and theoretically the pedals will measure the highest power. Historically, the route time estimates have been a generalized “<30 min”, “<60 min”, “<90 min”, or “90+ min”. The simplest, and arguably the most accurate, is to pedal as hard as you can for 1 hour. Zwift FTP is accurate enough for its intended purpose which is setting power for Zwift workouts. May 24, 2023 · I’m going to give an opinion on eFTP even though I don’t really know what I’m talking about. I wanted to compare how my FTP Ramp test score came out against a 20-30 min My observations are very similar. Jun 16, 2024 · Zwift says they can do this with reasonable accuracy because they’ve analyzed the results of over 700,000 FTP tests on the platform and computed a curve which, when combined with an average power number and time value, lets them compute your FTP. The FTP figure produced by a Zwift Ramp test from one minute best average uses 75% but it can be anything in the general range of 72 - 77% How accurate are Zwift ramp tests? Hey guys, I would like to know how accurate Zwift ramp tests are in calculating FTP. This helps ensure that things like tire pressure, change of bike, or othe Dec 14, 2017 · I’m a long time cyclist, but very new to power measurements and FTP testing. ) or that the Zwift game returns after you have done a ‘formal Dec 18, 2021 · I’ve recently upgraded from a Wahoo Kickr Core to the Kickr Bike. Your FTP and your zFTP are not exactly the same; however, they may be very similar. Three weeks ago I began the FTP Builder workout with a ramp test. 💥 Which FTP test gives the most accurate results? I took 3 different FTP tests in 3 days to find out! If you’re training for cycling performance, this guide will show you which test is best Yeah I have almost the same gap in FTP after just performing a zwift ftp test and completing work outs based on that ftp for the past 2 weeks. My zFTP is lower than my measured FTP. Consequently, they are not sure what power to target when attempting to ride for 40-70 minutes in a quasi-steady state. My issue is I can’t reset my FTP in zwiftpower so i can use a lower pace category. Choose the right test for optimal performance! Three FTP tests on Zwift. The numbers above are an average from several bike speed calculators to check for accuracy. Hey y’all, in today’s video we dive into Zwift’s brand-new climb, The Grade, part of the Elevation Evaluation route. It also answers many FTP FAQs. It took me 60 minutes to do 11. You can adjust it mid workout plus or minus depending on how you’re feeling. While the standard FTP Test requires a challenging warmup followed by a 20-minute max effort, the Ramp Test begins with an easy warmup then ramps up incrementally each minute until you can’t go anymore. Dec 21, 2022 · It’s different in the sense that zFTP is an estimation coming from your current power curve data analysis (last 60 days). Nov 27, 2022 · The 20 minute test in the middle The 1 hour test the lowest. Never heard of FTP before. I have Wahoo Kickr. icu if your minimum duration setting is high enough (600 seconds minimum, 1800 seconds better). Nov 14, 2024 · I did a ramp test (the Lite one) a few weeks ago and gained an FTP number of 166. Learn how FTP guides power-based training, helps you set the right zones, and tracks your cycling performance over time. Mar 21, 2023 · Not surprisingly, since Zwift offers four different tests that allow you to determine your FTP pretty accurately. We recommend that you complete an FTP test to identify an accurate FTP number before starting any workouts to ensure the best results from your structured training. Just curious if there’s any idea what’s going on here. In October I got a notice that my FTP increased to 213 and bumped me up to Cat C. Zwift workout Zone Benchmarking in Build Me Up » Week 1 including all workout details, workout description, wattages/%FTP and cadences. May 8, 2019 · So i just did my first ramp test of ftp via zwift using my tacx neo 2. I was 18. 4 days ago · You can even take an FTP test!! All I'm saying is give it a try. Are these Zones calculated based on my max heart rate and then by aplying the respective %of max heart rate to identify the zones? i see some people sugesting to identify Jan 31, 2021 · This surprises me a little because while my FTP is decent, at about 270/3. In this article, we’ll explore how to measure your cycling fitness effectively using Zwift, including FTP testing, the ins and outs of the Companion App, and gamified fitness tracking. It is here that you get to pick: stick with ramp test and adjust down/up accordingly, switch to another testing modality, use modeled ftp (zwift, xert, wko5, etc), or some combination of all 3. We'll be waiting for you. You can access the workout menu from the main menu of Zwift, or when riding under ‘menu’ and ‘workouts’. Ramp test time. Explore factors influencing FTP accuracy and understand the importance of FTP in training. com but i still haven’t received any information. Which one is the best? And are there any better alternatives?Support this channel, I will reinvest everything to make content bette A compatible Zwift setup is needed in order to get an accurate FTP reading. Been using zwift for almost a yeat and i’m really loving it. Long story short, i feel the ramp test overestimated my true 1hr ftp (as does 20min imho, but less so). The shorter time interval has never lowered my eFTP. My FTP came out to 357w. My FTP feels right and is evenly matched on my real world road bike using a decent power meter. #zwift #beachathletics #krt #indoorcycling #cyclist #cyclinglifestyle #wahoo #strava #community #together #team #win #explore #zwiftunlocked Oct 29, 2021 · Is my Zwift FTP accurate? Zwift FTP Tests are excellent and affordable tests that anyone can do. This is an excellent task to complete prior to doing your 20 minute FTP test. As a different perspective, I think the standard FTP test is good if you're quite clear on where you might be FTP-wise so you can hold that pace from the beginning. 77 = 244W. & if you don't like it call me out on it. I mountain bike about 5 miles every other day so I do some Nov 28, 2023 · Hi. Some background info: I am a 35 year old male who used to commute to work around 40 miles a week for a few years, then stopped riding due to starting Uni. Another option is to check out Trainerroad's AI FTP detection algo - it seems to be pretty accurate in detecting your FTP based on historical ride data. Nov 29, 2023 · I dont know if this shows up after the FTP test or Zwift calculates based on the heart rate, but before starting a ride or after one, Zwift shows a colored chart with my power zones in one side and the heart zones on another. It'd be nice to see how they're calculating these values because it just seems very wrong. It appears the knowledge for . 2 x 2. Analysing this data alongside the matching critical power curve has allowed Zwift to create a system capable of calculating FTP on any completion time over 8 minutes. So it’s a good start to an estimate but not as accurate as a 20min test and if you’re dying on shorter threshold May 4, 2023 · The top 5 Zwift videos for this week include a comparison of TrainerRoad and Zwift FTP detection, a Zwifter racing on Zwift nearly every day, a long-term review of the Zwift Hub, being called “old” in a race, and an epic hardware failure. 95? I was told my new FTP was 166. It took me 13 minutes and one second to crest it. I just did a hard ride to achieve a promotion to Cat C. However this can be difficult and pacing often goes wrong. I know what my FTP is, and to be honest I think I’d struggle to hold that power for an hour straight. Did mini ramp said which estimated 99W which I think was generous as I was generally averaging 85 on short rides. Mar 19, 2021 · The ability to put out FTP-levels of power for extended intervals is often the difference between a trained athlete, and a merely very fit regular person. Totally pissed off and deflated. If you want to know your real FTP, just cycle up Alpe du Zwift as fast as you can and use your 30 -60 minute power. Nov 12, 2024 · Garmin FTP Test: 10-minute warm-up, followed by 4-minute intervals at 215 W, ~240 W, and ~260 W, then cool down. So i decided to see how long i could how my Zwift FTP Ramp test result for during a workout and this is the result. Zwift has to categorize us based on power because that’s what Zwift has to work with. Aug 23, 2020 · The second FTP test offered in Zwift is more accurate, but it requires one to ride at a steady pace for 20 min, at “all-out” effort. It is also not ideal if you don’t have a lot of time, as it takes an hour plus time to warm up. In Zwift, your FTP is used to determine the difficulty of any workouts you do; the higher your FTP, the higher the wattage targets you're going to see during an interval. But what exactly are the differences between the four tests and which FTP test on Zwift will give you the most accurate results? Zwift FTP is accurate enough for its intended purpose which is setting power for Zwift workouts. I started a training program (Build Me Up) and have done some Tour De Zwift rides (only been on Zwift 2 weeks now) and was told that I needed to do a baseline FTP test so my training is effective. But be warned: FTP tests require a maximal effort, which is always a challenge! Zwift’s FTP tests can be found under Workouts>FTP Tests. How quickly would one expect it to increase? I’m What is Zwift, how do you use it and how much does it cost? Read BikeRadar's complete guide for everything you need to know about Zwift's virtual world. Is this normal? A compatible Zwift setup is needed in order to get an accurate FTP reading. Jan 13, 2020 · They will be most accurate for a person in the 60-80kg range, and of average height. We are now using an algorithm that uses the route data plus the user’s FTP and weight to estimate the time. Neither, except maybe eFTP from intervals. Why the difference between my results on Zwift and my results in real life Feb 14, 2025 · Why is zFTP and peak watts different on the various zwift sites? It is already annoying enough that we have to navigate so many different zwift sites, but now they each have different numbers. Is it really a good alternative to the classic 20-minute FTP test, or Apr 21, 2023 · I suppose I’m asking more from a place of intellectual curiosity, but within the last 10 days or so, my zFTP dropped quite a bit and I was downgraded to B (women’s) after I’ve been racing A consistently and successfully enough. How accurate is the Zwift Ramp Test? I did my first Zwift FTP ramp test today. The main goal of having an FTP number is using structured workouts-- suffering a lot, but not always 'failing' the workouts. Best to test while riding outside of the Zwift draft. Dec 28, 2022 · In my opinion, a ramp test on Zwift should only be used for beginners or at the start of a season to get a rough estimate of your FTP. I thought this led to an FTP of around 209, 220W x . Mar 1, 2019 · Zwift has just released an in-game ramp test which determines your FTP in less time and suffering than the standard Zwift FTP test. , not a ramp test or full FTP test)? I've been using both Zwift and TR for 5 months now and I find the values to be similar. (It does this by looking at your max 20-minute average power during each ride. thanks “The Grade” is more than just another Watopia climb segment… it’s an in-game FTP test! Give your maximal effort up this climb and Zwift will detect your FTP based on your se… Jan 6, 2023 · It’s worth considering that the TR AI FTP should get more accurate as the sample gets larger, and that fluctuations between tests should minimize and you give TR more data to work with. You can choose to do either a classic FTP test (normal or shorter) or one of the 2 ramp tests (depending on your weight) to measure your FTP. If your zFTP is 30% higher than your FTP, your FTP is simply wrong. Regarding power and performing a FTP test. Oct 5, 2019 · Looking at getting a Power Meter and though I have a good idea of the Pros and Cons on the road I’m curious if anyone has seen variances with different meters / brands in Zwift? Currently have Quark Ready SRAMs but may look at the Rotor InSpider when it drops… or something else :). If you consistently "fail" at interval workouts then your 298w is too high. In Garmin, FTP is set at 2. If you don't want to do another FTP test then don't. 80 and above. While past estimates were universal across all riders and rounded to the nearest 30 minutes, the new estimates are more precise and based on your individual FTP. Here's how to take an FTP test or a ramp test on Zwift, what the numbers mean and our tips for getting the best score possible. I feel like that’s too high? I dont have a smart trainer just a garmin speed, cadence, and heart rate sensor so my watts are capped at 400. ustvnzrkz npbg fcoutp vwph lhzt t0vhw yq1 nxa ivg uxlz