FTP Test using Zwift and Wahoo Stationary Trainer

[condonm]

Hi Coach Lynda,

I am currently in Week 9 (recovery) and last week (8) during my 3×20′ intervals I noticed that they seemed a bit easier than normal. I’d like to make the most out of the next 3 training weeks and was wondering if I could incorporate an FTP test into one of my upcoming workouts. The other question is could I conduct the test using my Wahoo Kickr stationary trainer and one of the Zwift FTP workouts?

Thank you!

Mike

[Lynda]

Hi Mike,

Awesome to hear your FTP is rising. Hard work and excellent recovery are paying off!

I recommend using your week 10 day 2 workout as a test. That way you can stay on plan and get a solid check on your power levels. Do this one outside if possible. Do your 3 x 20 and push up the pace as far as you can while keeping a mostly even power average over the 3 intervals. E.G. the 3 intervals will go 250w, 252w, 255w or something like that. If you blow up and are unable to finish the 3 x 20 or fade dramatically on your final one, keep your current FTP with no changes. Empty the tank on the final interval! The average power from the 3 x 20 is your new FTP.

I’m leaving for my annual month-long sabbatical and will close the forum at 5pm today until Oct 1st. Get back to me asap with further questions!

Coach Lynda

[condonm]

Hi Coach Lynda,

That makes perfect sense! I don’t have a long enough stretch of road unfortunately to do the test outside. The only question I have since it will be on the trainer is if I should use ERG mode or not. I hope you enjoy your sabbatical. Thank you for all of your help!

Mike

[Lynda]

Keep ERG mode off for this one.

Coach Lynda

[Author]

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