EP.5 - 4 WAYS to IMPROVE your FTP: HOW I went FROM 3.2 W/KG to 4.3 W/KG⚡

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4 Effective ways to improve your FTP! That helped me to go from 3.2 Watt per kg to 4.3 W/KG ⚡
#ftp #cycling #cyclingtraining #functionaltraining #zwiftrace #zwiftgroupride #vo2max #cyclingtrainingplans #cyclingtips
RU-vid channels of the Kaboom riders:
Thomas: / @mrpedel
Darren: / @darrenvandit
Marco: / @marcorufer2342
Steve: / @stevej_on_your_mtb
R.T: / @r.t_go_your_own_way
00:00 Intro
00:25 What is FTP?
00:45 FTP Zones
00:57 4 Ways to Improve
01:06 Disclaimer
01:29 Monday GYM
01:36 Tuesday ZWIFT RACE
03:47 Wednesday INTERVALS
04:38 Thursday TTT
05:50 Friday INTERVALS (running)
06:07 Saturday IRL GROUP RIDE
07:08 Sunday INTERVALS
07:29 Did you Learne the 4 Ways?
08:27 See You Next Time
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Опубликовано:

21 июл 2024

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Комментарии : 22

@crankandsprints 5 месяцев назад

What's your current #FTP?

@matteomagagnin8407 5 месяцев назад

very nice and helpful video Rodrigo

@crankandsprints 5 месяцев назад

Thank you, update us on your watts I increase 💪

@R.T_Go_Your_Own_Way 5 месяцев назад

Great recap of the week, thanks for picked the bits of the TTT where it looked like we knew what we were doing. Looking forward to catching you in a race.

@crankandsprints 5 месяцев назад

Thanks! Well, I tho that what happens in Watopia stays in Watopia 😅 Great timing at the end!

@uhis1686 5 месяцев назад

i came from around 3 w/kg in 2022, and went to 4.2 w/kg over the summer+autumn of 2023 so very similar! i came from basically just commuting and random rides, when i started to add in interval training and tried to do the rest of my riding more Z2 i gained a lot of fitness. this year the goals is 10000km and 5 w/kg

@crankandsprints 5 месяцев назад

Great, yes really similar. Are you also a lightweight rider like me? I basically started like you with random rides, then I powered up with Zwift than joined the team last year, and the FTP and fitness went really up. Great goal 10k I think I could arrive close (including running) maybe could a goal for next year 👍 keep it up 💪

@uhis1686 5 месяцев назад

@@crankandsprints yes haha, im 59 kg.

@dcristian969 5 месяцев назад

I am wondering how many weeks you can sustain this effort given the numberless of intensity workouts during a week! When does your recovery time take place! Thank you!

@crankandsprints 5 месяцев назад

Usually I tend to do 2 intense a week max, quite divided like I posted in the other episodes, let's say Tuesday and Saturday. I admit that my schedule is really intense, usually I rest 3/4 days a month, but I would take in consideration the fact that my weekly gym session is active recovery, my heart never surpass zone 1 during those sessions. I think 5 days for someone that is aiming to increase his/her FTP and alternate days of training even maybe with 3 in zone 2 would result in a great improvement 👍

@carstenjensen6654 5 месяцев назад

Gym session are not Recovery. Gym session is actually a VO2 intervals,and is that hard on the system. If this is a normal week for you,you training way to hard

@crankandsprints 5 месяцев назад

This is more like an intense week, usually is less intense@@carstenjensen6654 My gym session are around 45 minutes and are based on tonify mainly the upper body, which I don't train much with cycling and running. Like I mentioned and videoed in the previous episodes, I do 3x reps alternating arms, back and chest. no HIIT or anything related to an high HR, which is usally between 70 and 105 BPM

@benoittheminerandgamer 5 месяцев назад

Well at 48yo and 168cm tall for 70kg my FTP is at 212. It's very difficult to up FTP at that age.

@ivodam2 5 месяцев назад

I would disagree. It is not difficult, it just takes time and need to be consistent. And it has nothing to do with your age. I know many cat A riders, who are older than me. I am 56, 191cm, 82kg. In B cat with 3.5w/kg. 5 days/week on Zwift, 2 days zone 2, 2 days interval workout, 1 day - race. On cat C you need to ride 3-7 hours a week. On cat B you need to ride 7-20 hours a week.

@crankandsprints 5 месяцев назад

I agree with @ivodam2 time and consistency are very important. I know few people that are 50 and 60+ and trust me in the flats sometimes is hard to hold on with them. I think you should be able to improve even if is 20/30 watts. My recommendation is to keep track of your HR as well. That is very important to see what are your limits

@dewidavies7995 5 месяцев назад

Try a f.t.p. builder. Over 12weeks in is tough 😊

@dewidavies7995 5 месяцев назад

C cat 201watts😊

@crankandsprints 5 месяцев назад

@@dewidavies7995 nice! What's your target?

@TSbiker10 5 месяцев назад

I hope that you don’t mean you boosted your FTP in 1 week because if you do, it’s time to hit the books and learn about working with power. That’s the main issue on zwift, nobody was working with watts before zwift arrived. Never get your FTP out of a race or a ramp up test. There’s only 1 good FTP test and that’s the 60min one.

@crankandsprints 5 месяцев назад

Of course not, I started cycling in 2021 and started Zwift and Power Meters in 2022 so the improvement in FTP is on this period of time. The one shown are the current data, I have measurements on 20mins but also many of 60mins indoor and outdoor

@TSbiker10 5 месяцев назад

@@crankandsprints ok understand, it’s like I said, starting from zero gives big jumps. But now you’re trained (and I mean it in general) try to bump FTP with an Ftp test with 20w … #challenge