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So, finally succumbed to a (cheap) smart trainer as wasn't getting out on the bike as much I used to. Went to do my first ramp test on Zwift yesterday but, not knowing what to expect, think I ballsed it up somewhat. I'd chosen the "lite" version on Zwift, but found myself well exceeding the initial average wattage, but then failed to realise you're supposed to bail when you can't go on, so was still trying to turn the pedals on the last few 1 minute sections even though watts were well down on the section requirement. Ended up with a pretty low FTP score.
Questions then;
When doing the ramp test are you supposed to stay in one gear, and the smart trainer ups the resistance as you go on? I ended up in my biggest gear (50/11) but was spinning for some if the test, especially at the start. I've got a Pinnacle HC trainer (which outwardly looks just like the Lifeline Xplova and Zwift trainers). Has power and ERG mode, etc
How long should I leave it before giving it another go? Will try the main ramp test next.
Cheers!
When doing the ramp test are you supposed to stay in one gear, and the smart trainer ups the resistance as you go on?
Yes
How long should I leave it before giving it another go?
No reason not to try again next day if your legs feel up to it - unless you are looking for a super accurate estimate.
Thanks @J-R. Plans for today include a roast dinner lunch, so will do it again during the week. Good to know about keeping in one gear!
Did you get to a point where you were struggling to turn the pedals at 60rpm+ while seated? If so, you have a reference starting point.
Have you got a site like Strava or https://intervals.icu/ linked to your Zwift account, where you can see the strongest 1 minute you did in the Ramp Test Lite?
Alternatively, if you haven't got history on Zwift with this account before the Ramp Test Lite, start a freeride and then hit the menu button. Your best starts for a few duration including 1min are up the top.
Simply take 75% of that best 1 minute, that's the standard formula for that ramp test. For me it tends to read a bit high compared to other methods of getting an FTP estimate, YMMV.
Normally for ERG sessions like this, you should be able to use a single sprocket, probably in the middle of the cassette, along with a chainring of ~34T.
However, in the Ramp Test Lite, the intervals start at 50W. You might find that the above gear combo won't reduce resistance enough for your turbo to power match approx 50-100W, in which case select an easier sprocket until your turbo can power match. You might then experience the opposite problem later in the test, where the easier gear combo cannot give enough resistance but you are still relatively comfortable, so select a harder sprocket.
The lite version is for kids/very small riders. Assuming you don’t meet this criteria you prob want to try again with the full version.
The lite version works for me. 75kg and definitely not a kid
Not sure on Zwift but on trainer road the ramp test gives you 5 mins of low wattage warm up then ramps up in 1 min blocks until you fail. With ERG mode on you literally get to the point where you can’t turn the pedals and come to a halt. Sounds like you weren’t in ERG mode to me.
When I initially tried out TR with a dumb turbo and hr strap / speed sensor the ramp test let me coast along not making power for a bit - I then realised as soon as you don’t make the power you stop the test and that’s your result.
I’d have a fiddle and make sure you’ve got it in erg on a proper ramp test and go again.
As above, check ERG mode is on for ramp tests.
How does the lite version differ from the standard ramp?
I'd forget the zwift test and use wahoo 4DP or half monty to get a much better base for your fitness.
https://support.wahoofitness.com/hc/en-us/articles/360021387420
The tests are free as are a few of rides.
The lite version works for me. 75kg and definitely not a kid
From Zwift - ZWIFT HOW-TO: USING A RAMP TEST TO FIND YOUR FTP
There are two ramp tests available in Zwift: the standard "Ramp Test" and "Ramp Test Lite". Ramp Test Lite is for lighter (under 60kg/132lbs) and more novice (<2 w/kg FTP) riders. If you are over 60kg or have an FTP >2w/kg, the standard Ramp Test is probably better for you.
Edit: Also quite a good Zwift Insider look at FTP tests here - https://zwiftinsider.com/zwift-ftp-tests/
Ignore - onewheelgod already replied