A ramp test is designed to estimate your FTP. When you go back to Erg mode it should then be OK. With ERG mode you still get to recover, but at a level that is more active recovery than spa day. The first step is to establish your Functional Threshold Power (FTP) with a short test. In ERG mode, your smart trainer goal is to keep you at the specified target power. This happens because ERG mode is designed to maintain the target power at any wheel speed or cadence. And many never even thought about the topic, or bought a smart trainer and assumed that ERG mode is simply how all workouts are done. Left Brain. Pro 15585: Subject: RE: Are FTP tests designed to make me feel inadequate? When using this mode, ensure your weight and tire size is properly set in the KICKR's sensor settings for accurate power calculations. Please advise, stopped using ZWIFT ERG mode If you have a bike training device with its own "FTP" test protocol, you could use that instead. Erg mode will prevent you from over cooking it early, but I think the test should reflect what you are capable of producing and to get practice at pacing yourself. After the ramp is completed, you will switch to level mode as you recover and remain in level mode for the constrained effort. In ERG mode on Zwift your smart trainer does not change resistance to match terrain.) For all the athletes I coach, and for my own training, I never use ERG mode. The ERG mode setting is a tool to control your power output on the basis of your cadence. Despite our best efforts, when riding a normal trainer or outside, the tendency is to completely back off the power as soon as you finish a hard effort. 12. Let's try it! That way, you can push harder or ease off, depending on how you feel at any given moment. Additionally, there is something a little unnatural about erg mode with respect to the estimated speed. It’s necessary to ride this test in Free Ride mode, you can use and switch both „POWER“ and „SLOPE“ mode during one activity. *When riding in ERG mode you may notice that speed doesn't seem to relate to your power output or gearing. Should I do this test in ERG mode? If you have a smart trainer we recommend that you do the test in ERG mode (default). So establishing an FTP that is specific to these altered demands is appropriate. The first one is in „POWER MODE“, the second one should be ridden in „SLOPE MODE“. Notice, all workouts in Rouvy are Erg Mode (ERG) by default. Knowing your own… Anirudh. If you do not have a smart trainer, you can still do the test using a power meter or with virtual watts. in the coming weeks to get your 4-dimensional power profile. Erg Mode Basics. Switching Erg mode off enables you to self-select your own power output throughout the test. When you are not feeling great and the legs aren’t there, it is probably best to run the session out of ERG mode. That is not software switchable. For the trainer to do that, two things need to happen. I then did a FTP test and it was within 1 watt of what Xert had calculated. On test day, find the TrainingPeaks Custom Workouts Menu (bottom of list). Page 2 of 3 - Preset FTP Test - posted in Power Training: as mentioned, the trainer sets the resisitance. I assumed the OP was running one of the canned FTP tests in Rouvy and that was my … The ramp portion of the test should, ideally, take about 5-20 minutes to complete. Start the test with „POWER MODE“ and adjust the first resistance level (target power) to 150 W. Reply. A smart trainer is not required and those doing the test in ERG mode do not have an advantage over individuals on a traditional trainer. measured in Watts. Rss Feed : Moderators: k9car363, alicefoeller: Reply: Show Per page . When determining your current FTP with our FTP Test, Erg mode needs to be off. In normal mode, if you drop your power by a large %, then I just find it much harder to get back up to what you aiming for. If your workouts are based on FTP, set your FTP in your Rouvy account manually, or take an FTP test. Put TR into Resistance mode and change it until you are in the centre of the rear cassette (I used big front ring) for 80% of FTP. Here’s why: Control - training to control your efforts with your own legs (instead of having the trainer do it for you) is a valuable skill in cycling. ERG mode, which is a checkbox option when you go to select a Zwift workout, makes you pedal precisely at the power levels laid out by the workout you choose. You only use power zones if you are using a bicycle power meter. mode, where the app controls the resistance of the trainer to match power targets, you won’t get usable data from the test. of 2 . Hi all, We've had the winter, February in particular, from hell, so a lot of time, with some commutes on Zwift. Rouvy runs in resistance mode in VR and course mode, and ERG in training mode. You need to be in control. (ERG mode, if you don’t know, is a smart trainer mode where the trainer adjusts its resistance automatically so help you hit a certain target power level without needing to shift. ... Xert had my FTP at XXX watts without doing a FTP test. Zwift workouts may focus on a specific aspect of cycling fitness, like endurance or sprinting. Not only does ERG mode hold you accountable during the actual intervals, but it also keeps you in check during the recovery between efforts. There are many thoughts and theories concerning power zones out there but the following should help get you started. It should start out feeling extremely easy. Give ERG mode a spin! If you set it at 80% of FTP, then it will do everything it can to keep you at 80%. I have stopped using ERG mode. I've not used TR in a while but that is what worked for me in the past. After a few seconds, ERG mode will be turned on at the current power value. Ideally, you will take the Full Frontal test (in level mode, NOT ERG!) What it does is let you train on a specific target power. I dont know, and havent had the chance to use another trainer so cant compare. Depending upon the trainer, level 3 or 4 is probably your best bet. If the rider can avoid the "Spiral of Death" (failure to continue to spin the pedals), they should get a 2% bump in FTP. 13. Without having both account/rider profiles in sync, you might end up with the incorrect training load, which will hamper training. When/When not to use ERG mode. Sometimes the effort will feel crazy-easy, … For all the athletes I coach, and for my own training, I never use ERG mode. ERG mode disengages itself, and after a few seconds I can slowly get the crank to turn again, eventually freely. ... would be something like 3 x 10min at FTP because this is always a good indication of whether you are ready for an FTP test and you will want to see how your power and cadence fluctuates. If you perform a workout on a percentage of your FTP, the ERG mode makes sure you will hit the desired power output by adjusting the resistance of the bike trainer, regardless of your cadence or your gearing selection. But science and coaches alike will tell you that all the workouts can boost your fitness. I just completed the 8 Week Race Day Prep workout, but races are a ways off still, so I started the Build Me Up program, but the Halvfems, the first workout, crushed me. It has two parts. Other riders don’t want to have to do any “thinking” or shifting during workouts. Note:TrainerRoad will display the modes that are supported by your trainer when you pair your trainer. Use the + or -keys to increase or decrease power by 5 watts. It uses a relatively short progressive build of one minute steps to quickly identify the upper limit of your aerobic capacity. The ramp portion of the test should be done in ERG mode. All you need is a smart trainer and an app that can activate this mode. If you use ERG (AAARGH!) I ended up from a default of 0 to 60. and once you spin up I just find it easier to hold. Here we break down all the ways you can use your turbo trainer or indoor bike to help you understand, measure, train and improve your FTP. Power zones are like heart rate zones, but for bicycle power output. I was in erg mode meaning faster you spin up and maintain this spin the less resistance is felt on the rear flywheel, the slower you spin the more resistance felt. In post analysis it is better to see if you fade or finish strong naturally. An FTP test is a simple way of determining your current cycling performance level. To train just at the right intensity for the exact amount of time you were planning for, the ERG mode setting is your best friend. Triathlon Talk » Are FTP tests designed to make me feel inadequate? FTP is the gold standard measure for cycling performance and it’s useful in all types of events from sprint triathlons all the way through to multi-stage cycle races like the Tour De France. A few questions came up regarding ERG mode. in reply to: 0. Erg mode sets your Target Power regardless of your cadence or your gearing selection. Reasons for not using ERG. ERG re-engages and we continue, now having failed the FTP test interval After a few minutes it locks again. Maybe its just my trainer, or me. 10-04-2019 Ramp Test FTP = Zwift + Tacx Neo ( Last Step 10 seconds @ 480 watts ) - Duration: 26:25. March 27, 2020 at 1:05 pm #30. I’m not a huge fan of working out in Zwift using ERG mode. However, despite being a climb, technically speaking the resistance is using ERG mode – and not incline. All of the FTP tests that I'm aware of are in training mode, hence ERG. You can turn a huge gear at 60rpm with a Target Power of 80% FTP and you'll face the same resistance as you would using a tiny gear at 100rpm even though your speed will be vastly different. Here’s why. To deactivate it, press the P key again, or touch the power reading on tablets. To activate ERG mode manually in any session, press the P key, or touch the power reading on tablets. If you have a smart trainer, make sure you select a resistance level when you connect it to the app. It is a part of training on power and this type of training is getting more and more popular because it’s very accurate 2018-10-30 9:40 PM. The simple solution here is to head into your settings and increase your FTP, that will increase your power targets and you should have a better ride experience. It was going fine until the longer segments of 150% ftp, this exercise i feel was designed for a rider to fail. 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