All of the FTP tests that I'm aware of are in training mode, hence ERG. An FTP test is a simple way of determining your current cycling performance level. For the trainer to do that, two things need to happen. That is not software switchable. 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. measured in Watts. In ERG mode on Zwift your smart trainer does not change resistance to match terrain.) That way, you can push harder or ease off, depending on how you feel at any given moment. A ramp test is designed to estimate your FTP. Sometimes the effort will feel crazy-easy, … If you use ERG (AAARGH!) in reply to: 0. If you have a smart trainer we recommend that you do the test in ERG mode (default). Please advise, stopped using ZWIFT ERG mode A few questions came up regarding ERG mode. Ideally, you will take the Full Frontal test (in level mode, NOT ERG!) Other riders don’t want to have to do any “thinking” or shifting during workouts. 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. Rouvy runs in resistance mode in VR and course mode, and ERG in training mode. Pro 15585: Subject: RE: Are FTP tests designed to make me feel inadequate? In post analysis it is better to see if you fade or finish strong naturally. 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. I dont know, and havent had the chance to use another trainer so cant compare. When run in Erg mode, Zwift will force the rider to hold onto 107% of their current FTP for just over 20 minutes. 10-04-2019 Ramp Test FTP = Zwift + Tacx Neo ( Last Step 10 seconds @ 480 watts ) - Duration: 26:25. All you need is a smart trainer and an app that can activate this mode. Maybe its just my trainer, or me. Resistance which comes from the … in the coming weeks to get your 4-dimensional power profile. I have stopped using ERG mode. When you go back to Erg mode it should then be OK. When determining your current FTP with our FTP Test, Erg mode needs to be off. I've not used TR in a while but that is what worked for me in the past. When you are not feeling great and the legs aren’t there, it is probably best to run the session out of ERG mode. Florin Saveliu 12,075 views 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. Zwift workouts may focus on a specific aspect of cycling fitness, like endurance or sprinting. For all the athletes I coach, and for my own training, I never use ERG mode. Hi all, We've had the winter, February in particular, from hell, so a lot of time, with some commutes on Zwift. Switching Erg mode off enables you to self-select your own power output throughout the test. March 27, 2020 at 1:05 pm #30. Knowing your own… Power zones are like heart rate zones, but for bicycle power output. Reply. For all the athletes I coach, and for my own training, I never use ERG mode. 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. I assumed the OP was running one of the canned FTP tests in Rouvy and that was my … Erg Mode Basics. 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. Rss Feed : Moderators: k9car363, alicefoeller: Reply: Show Per page . Note:TrainerRoad will display the modes that are supported by your trainer when you pair your trainer. Erg mode sets your Target Power regardless of your cadence or your gearing selection. You only use power zones if you are using a bicycle power meter. If you do not have a smart trainer, you can still do the test using a power meter or with virtual watts. Let's try it! Page 2 of 3 - Preset FTP Test - posted in Power Training: as mentioned, the trainer sets the resisitance. When/When not to use ERG mode. ... Xert had my FTP at XXX watts without doing a FTP test. Depending upon the trainer, level 3 or 4 is probably your best bet. *When riding in ERG mode you may notice that speed doesn't seem to relate to your power output or gearing. Triathlon Talk » Are FTP tests designed to make me feel inadequate? What it does is let you train on a specific target power. To activate ERG mode manually in any session, press the P key, or touch the power reading on tablets. With ERG mode you still get to recover, but at a level that is more active recovery than spa day. I’m not a huge fan of working out in Zwift using ERG mode. After the ramp is completed, you will switch to level mode as you recover and remain in level mode for the constrained effort. If your workouts are based on FTP, set your FTP in your Rouvy account manually, or take an FTP test. You need to be in control. If the rider can avoid the "Spiral of Death" (failure to continue to spin the pedals), they should get a 2% bump in FTP. 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. 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. So establishing an FTP that is specific to these altered demands is appropriate. 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. On test day, find the TrainingPeaks Custom Workouts Menu (bottom of list). of 2 . 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. Use the + or -keys to increase or decrease power by 5 watts. The ramp portion of the test should, ideally, take about 5-20 minutes to complete. ... 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. The ramp portion of the test should be done in ERG mode. But science and coaches alike will tell you that all the workouts can boost your fitness. mode, where the app controls the resistance of the trainer to match power targets, you won’t get usable data from the test. I then did a FTP test and it was within 1 watt of what Xert had calculated. Should I do this test in ERG mode? To deactivate it, press the P key again, or touch the power reading on tablets. and once you spin up I just find it easier to hold. It should start out feeling extremely easy. Reasons for not using ERG. 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. Whether you ride with a high or a low cadence, the target power and thus the faced resistance will … There are many thoughts and theories concerning power zones out there but the following should help get you started. 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. In ERG mode, your smart trainer goal is to keep you at the specified target power. After a few seconds, ERG mode will be turned on at the current power value. However, despite being a climb, technically speaking the resistance is using ERG mode – and not incline. 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. Start the test with „POWER MODE“ and adjust the first resistance level (target power) to 150 W. Notice, all workouts in Rouvy are Erg Mode (ERG) by default. It has two parts. 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. I ended up from a default of 0 to 60. 2018-10-30 9:40 PM. Left Brain. 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 using this mode, ensure your weight and tire size is properly set in the KICKR's sensor settings for accurate power calculations. (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. Anirudh. 13. 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 It was going fine until the longer segments of 150% ftp, this exercise i feel was designed for a rider to fail. ERG re-engages and we continue, now having failed the FTP test interval After a few minutes it locks again. ERG mode disengages itself, and after a few seconds I can slowly get the crank to turn again, eventually freely. This happens because ERG mode is designed to maintain the target power at any wheel speed or cadence. The first one is in „POWER MODE“, the second one should be ridden in „SLOPE MODE“. 12. Here’s why. The ERG mode setting is a tool to control your power output on the basis of your cadence. Not only does ERG mode hold you accountable during the actual intervals, but it also keeps you in check during the recovery between efforts. Additionally, there is something a little unnatural about erg mode with respect to the estimated speed. 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. Without having both account/rider profiles in sync, you might end up with the incorrect training load, which will hamper training. If you set it at 80% of FTP, then it will do everything it can to keep you at 80%. 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