Hello,
I just did my third ride on the indoor trainer and have never seen my power data before. Now I just finished a ride where I wanted to make a low effort, endurance miles. When I look at the HR data this seems to be ok, this was my main indicator during the ride as well. (As I have no clue yet what my power output should be at low intensity) The Power data shows a different story… according to the power outputs this was a HIIT training, which is strange as my HR avg is under 140. Something seems off.
What should I follow?
Which trainer do you have?
Kickr Core.
Can it be that my FTP is not correct? My average power on the whole ride was 142 watts. The first ride on zwift made an FTP estimation, I believe this number should have been uploaded.
This is the curve, at 20m it reads 159W
I didn’t look at the power numbers before, but if you can produce Z5/6 Watts at recovery HR, something is off.
I’d say your FTP is set too low - you say Zwift set it, but that was probably a free ride.
You can do a proper FTP test to get a number. I’m guessing you never did that?
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Um yes, I did not do a ‘proper’ FTP test until now.
I did not want to do a high intensity training.
Does the software not take the FTP from strava or this or previous ride data?
Do I have to manually set the FTP on each ride?
Thanks for the help!
First of all, if you do not want to do high intensity workouts, that’s totally fine.
In that case, you’re probably new at this and getting used to smart trainers and all the jazz.
If you’re ready to get started with some structured training, you’ll need to set a bench mark.
You will have to do a FTP test - there are several protocols, but you could start with a 20-minute test.
Zwift and Strava wiil do the math (as does intervals.icu), but you got to feed them with the right efforts.
Another thing you can do in the meantime, is try another number for FTP. Set it at 180 and see how that goes.
Too hard? Lower it. Still too easy, add 10 Watts.
Keep an eye on your HR though. Don’t know what your zones and max HR are…
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Thanks for the contribution Cyclopaat!
I’ll plan the FTP test on my next ride.
IMHO, just setting a number for FTP without knowing what FTP is supposed to feel like is not the best idea. Some kind of a test is best even if it won’t be a maximal exertion. And later on, the Intervals should pick the growth of FTP automagically
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IMHO, that is exactly what I have said. But, based on what the OP originally replied, I added that IF he didn’t want to, but still would like the numbers to allign better, he COULD try manual adjustments.
I added a HR warning to it.
Also, to the OP @Levi_Peeraer: I forgot to add, but I’m not sure if your choice of FTP test will subscribe to turn ERG mode off - it probaly will and should, because otherwise, you will still end up short. Put your trainer in slope mode - depending on your gearing, you could keep it at 0% or try some low grade and then just go as hard as you can for the test.
Remember to not go all out too early, because you will fade before the time’s up. If you feel that you didn’t go hard enough (you’ll know), try again next week. If you did go too hard, the number you get will at least be a better one than you have now.
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I also have a problem with this that the power and pulse zones do not match. It’s possible that my FTP is a bit too low, though I don’t think so. Interestingly, Aerobic decoupling is 4% for almost two-hour training.
Now the question is to train for power or pulse?
I think I’ve posted this in another thread, or on another forum.
If you train a certain power zone (way) more than others, your HR will most likely adapt.
This is not to say your FTP is or is not off - just stating that mine is fine, but my numbers do not line up either 
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Well, the numbers in HR data are 25.6% in Z1 and another 32.9 in Z2, total almost 60% in Z1+2. Which is close to the underlying question in my post. If he (or me for that matter) would ride without power meter the time in the low HR zones would be a good enough indicator for ‘base’ training but when looking at the power meter data it leads to a different conclusion.
What is the better parameter, watts or heart rate? And why?
Mine? Usually when I sleep 
I read to mainly train in Z2 and Z5 and avoid Z3. It takes too long to regenerate after Z3.
But everyone is writing something different 
Well, you should probably - definitely - not follow my regime, although once you get used to it, it’s probably the easiest thing to do.
I like simple - it may look like you turn into a one trick pony, but I can get along on ITT’s, climbing and long distance tempo. I can’t sprint for shit though I used to go for the green for at least a few seconds on Zwift, in the quiet hours, but that was 5, 6 years ago…
(Edit: I added the not )
I suffer big burnout with Z3/Z4 work, so I try to keep it until race build / specificity. If I do too much Z3/Z4 I plateau but a lot of Z2 work has led to more consistent progression following the polarized approach (270-308 FTP 4.3w/kg this year).
Everyone is different though!
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Sorry, I just saw I forgot the NOT in my earlier reply
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