Ftp test on genius

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Ftp test on genius

Postby Gorillag » Tue Oct 30, 2012 11:20 pm

Guys i am wanting to try and use the genius over the winter to train using its wattage estimation.(no it may not be anaccurate reflection but it will hopefully show my improvement).

Oter than setting it up on say catalyst with 2-3% slope and going for it for an hour is there a smarter way to build a course to say ramp up the slope every 2 minutes until i reach my ftp?

I am very new to cycling coming from a swimming background.

Cheers
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Postby Nasz » Wed Oct 31, 2012 12:01 am

Yes - email me and I can send you some Catalyst training files that include climbing intervals and the conconi test

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Postby natelfortner » Wed Oct 31, 2012 9:28 pm

I would like them too, Nasz I sent an email.

Thanks!
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Postby MortenS » Fri Nov 02, 2012 5:33 pm

Why not just do a 20min FTP test?
Have a good even pace for 20min (all out) and times this with 0,95
So if u get an avg of 307 its 307*0,95 = 291 FTP.
There exists a couple of ways, but ive been happy with this one, the zones i get from it feels as it should be.
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Postby ramchip » Fri Nov 02, 2012 5:36 pm

MortenS wrote:Why not just do a 20min FTP test?
Have a good even pace for 20min (all out) and times this with 0,95
So if u get an avg of 307 its 307*0,95 = 291 FTP.
There exists a couple of ways, but ive been happy with this one, the zones i get from it feels as it should be.


Do you ride the test on a flat course or on an incline?
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Postby MortenS » Fri Nov 02, 2012 5:53 pm

The watts i wrote is my own , so im not super strong. So got enough gears for 0% slope in catalyst slope/time, so thats what i've been using.
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Postby ramchip » Fri Nov 02, 2012 6:52 pm

I would be very interested to hear how others carry out a FTP test on the Tacx.
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Postby jpalcover » Wed Nov 07, 2012 9:43 am

ramchip wrote:I would be very interested to hear how others carry out a FTP test on the Tacx.


In TTS release 4.3 you have several tests (Astrand, Conconi, VO2Max) in the Catalyst section.
Once you have run one of them, you can interprest the results here:

http://tacx2009.ilink2.nl/fr/tacx-coach ... strand.dot
http://tacx2009.ilink2.nl/fr/tacx-coach ... c-test.dot
http://tacx2009.ilink2.nl/fr/tacx-coach ... nitest.dot
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Postby Gorillag » Mon Dec 10, 2012 2:44 pm

Coming bak to this thread i have another question do you need to maintain a certain cadence eg 90rpm for the ftp test or is it just keep going until you reach the 20 min mark even if your cadence drops to say 30-40 rpm?
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Re:

Postby nsidirop » Sun Jan 27, 2013 10:41 pm

Gorillag wrote:Coming bak to this thread i have another question do you need to maintain a certain cadence eg 90rpm for the ftp test or is it just keep going until you reach the 20 min mark even if your cadence drops to say 30-40 rpm?


I am reading Joel Friel's book 'The Power Meter Handbook'. According to this the FTP test should be done in a comfortable cadence (85-95 rpm depending on person) and gear (I choose a middle gear on the big ring).
Put on a gentle slope in free cycling in catalyst and run 30 min at a steady pace. Go hard all 30 min but after 10 min into the test, perform a check each 5 min that you are able to maintain the wattage you have run at up to that time. The average power of the entire 30 min test is your FTP.

If you do the test alone you don't need to subtract 5% to account for the 60 min which a fully extended FTP should be run for (the psycological benefit of riding with a group is not part of your test and this benefit could be estimated to approx. 5%).

Before you run the test estimate the FTP by analysing past rides where you maxed out for approx. an hour and use the average power from these rides as a first estimation. Aim at this level during the test and do the evaluation after each 5 min as stated above. If your wattage declines in the end due to fatigue you started to hard and the test will not give correct results, so pace yourself in the beginning.
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Re: Ftp test on genius

Postby rikicarra » Sat Feb 02, 2013 2:31 am

TTS4.6 has now the (Coggan) FTP test.
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Re: Ftp test on genius

Postby diverdog » Sat Feb 02, 2013 7:21 pm

Hi

I did the FTP test today, on TTS 4.6, and got a score of 265. Now I have this, it says that it will alter the training with this value.

I would like to work on increasing this value over the next two months as this is when my first 100m sportive is and I want to concentrate on some being able to achieve some good times this year.

Can anyone help me with which routines I should be doing to increase my FTP and how the program uses my FTP value?

Thank you! :D
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Re: Ftp test on genius

Postby nsidirop » Mon Feb 11, 2013 11:10 pm

You can run sweet spot intervals. Sweet spot is 88-93% of your FTP and is the most efficient way to increase your FTP level. However training on sweet spot level is quite hard so you need to recovery days in between.

For example you can use the following set up in Catalyst Watt-Time:

10 min warm-up in the middle to upper part of zone 2 (56-75% of FTP)
2x20 min at sweet spot (88-93% of your FTP)
Recover in zone 1 for 1/4 of the interval time, 5min in this case (zone 1 is <55% of FTP level)

In the beginning it's easier to motivate yourself to do 4x10 min and recover for 2.5 min in between
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Re: Ftp test on genius

Postby Lunatix » Tue Feb 19, 2013 1:19 pm

There is a FTP20 test build inside of TTS 4.6.

You can just run that.
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Re: Ftp test on genius

Postby leveys » Sun Oct 19, 2014 10:28 am

Lunatix - I cannot find the FTP test on my I-genius and I have updated software. Can you tell me exactly where I can find it and what its called? Thanks so much!
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Re: Ftp test on genius

Postby leveys » Sun Oct 19, 2014 10:29 am

rikicarra wrote:TTS4.6 has now the (Coggan) FTP test.


Rikicarra - where is it exactly? I have been looking for it but cant find it. Is it called something other than FTP Test?
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Re: Ftp test on genius

Postby Lunatix » Mon Oct 20, 2014 4:00 pm

leveys wrote:Lunatix - I cannot find the FTP test on my I-genius and I have updated software. Can you tell me exactly where I can find it and what its called? Thanks so much!


At the top bar you'll see "Trainings - Import/Export - Extra - Setup - Help"
Press Extra
Under extra you'll see "Analyser - Fitness Tests - Fitness Scores - Video Simulator"
Press Fitness tests.
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Re: Ftp test on genius

Postby leveys » Mon Oct 20, 2014 6:00 pm

Thanks!
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