Make sure “Ramp Test” is in the title.
I did this last Friday before my Sunday TT. I got exactly what Intervals says my FTP is. I wasn’t super motivated that day so I maybe could’ve done another minute but the cadence dropped and was at 80. And for me, going below 80 seems glacial unless it’s outdoors on a real hill. So yeah, I’ll probably be using this protocol going forward. Thanks.
Cool, glad it helped.
Dave
Hi,
sorry for the dumb question, can I send it to Zwift and execute this test on their platform ???
Am I going to have my estimated FTP at the end of it ???
Ciao,
Erik Il Rosso
No but Zwift has an FTP test, that you can use. The results should be similar.
The Zwift ramp rate is very fast. This will increase FTP unless the rider has a high FTP and 20W/min or whatever it is, is appropriate for them.
Whether this matters for someone is debatable depending upon how hard their workouts are etc…
For me the Zwift ramp is a complete disaster.
Dave
Oh interesting. I took it so long ago, I thought everyone was doing similar step size.
Is Zwift still pushing “The Grade” FTP test?
Hi Dave,
what do you suggest to do ???
Ciao,
Erik Il Rosso
I’m a mediocre athlete for what it’s worth… But I would pick one test and stick with it.
If I remember right your FTP test is to calibrate CJ workouts. I’d keep using whatever test you’ve been doing and see how your workouts go, are they too hard or too easy? Just right?
It is easy to get in the weeds, but if workouts aren’t going to the limit then I would say the precision level required isn’t that high. Close enough is good enough in my opinion.
Dave
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So yesterday I finally gave ChatGPT a try with the sleep issue. I spent the better part of an hour or more digging deeper and refining info and layering in more data. I’ve continued the conversation with more and more details over the past 24 hours and have come up with a few new things and insights.
It said I had nearly everything right but suggested a few tweaks and timing of things. Seemed pretty insightful and I had to call it out on some inconsistencies here or there for clarification and refinement. I was intentionally redundant in asking the same question different ways to make sure it wasn’t having hallucinations.
I’ve come up with a plan and we’ll see how it turns out. I’m really looking forward to seeing what I can do once I’ve got this sleep issue resolved.
I did my TT last Sunday and while the result wasn’t super impressive relative to others, I was blown away by just how deep I was able to dig. I’m not a young pup anymore, but somehow averaged 181 bpm for 65 minutes and hit a new HRmax of 192 over the final KM as I really hammered it to the finish. I only slept 3 hours the night before. If I hadn’t done it myself, I’d be in disbelief of just how sharp my focus was for so long and how I managed and paced the effort. This one I’m pleased with and really encouraged by what I might be able to accomplish going forward.
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Sweet!!! Yes, I really believe most of us older guys can do amazing stuff if we can just put all the pieces together. Really excited for you. I would really give Claude.ai a try to, I use claude but have it connected to cross check with GPT, so within claude, claude can directly ask GPT what he/she/it thinks. But your approach with GPT is right… you can get it to give you some great advice if you keep digging. Way more personalized than a doctor will ever spend the time digging into. So not saying a replacement for doctor’s just deeply nuanced and personalized advice. I wish you the best of luck getting more sleep.
I hope I get your motivation soon 
Please keep us updated. You inspire me.