Zwift終於也從善如流了 ramp test step test - 單車
By Hedwig
at 2019-03-08T11:24
at 2019-03-08T11:24
Table of Contents
感謝提供新的測試方式,不然每次想到5+20測試就會感到害怕...
這裡提供給想要自己建立workout測試的人
介紹
https://zwiftinsider.com/step-test/
流程?
https://whatsonzwift.com/workouts/gp-lama/step-test-pb-hptek/
內容就如上面的網頁所言...大至流程如下
1. 建立workout
簡單說 從150W開始
每一階測試2.5分鐘(150秒),每新的一階+25W
- 前10分鐘隨便騎、暖身
- 150W開始 2.5分鐘 , 175W (2.5m), ..., 200W,.., 400W
- 建到400W一般人應該夠用了...(400W*0.825=330W 預估FTP)
2. 開始騎吧~~ 騎不動了就停下來...把當時的資料拿出來
3.計算預估FTP 其實也很簡單.. 就直接拿網站的例子了
Final Completed Stage: 375W 你最後有完成的測項
Uncompleted Stage: 400W 你騎不完的測項
Duration of Uncompleted Stage: 120 seconds 你騎不完的測項騎了幾分鐘
下面這個只是要加權你沒騎完的W數,
120 seconds completed / 150 seconds steps = 0.8 騎了120秒,完成80%
0.8 * 25W (increments) = 20W 25W一階 8成就是20w
Final completed stage + % of uncompleted = 375+20 = 395W 就加起來...
最後就是計算預估的FTP
82.5% of MAP = 395W * 0.825 = 325.8W ESTIMATED FTP
這裡最重要的魔法數字 82.5%
別問我怎麼來的... 我也不知道 (我看舊版是用75%..)
4. 最後 如果你想要試試你的FTP準不準...或許可以試試5+20中的20分鐘測試?
325.8W ESTIMATED FTP
325.8W / 0.95 =343W 這個瓦數就是你應該可以衝到的20分鐘測試..
5. zwift的階梯是10W 一分鐘.. 有些不同就是了 ..
希望大家都能練功滿滿~~
--
這裡提供給想要自己建立workout測試的人
介紹
https://zwiftinsider.com/step-test/
流程?
https://whatsonzwift.com/workouts/gp-lama/step-test-pb-hptek/
內容就如上面的網頁所言...大至流程如下
1. 建立workout
簡單說 從150W開始
每一階測試2.5分鐘(150秒),每新的一階+25W
- 前10分鐘隨便騎、暖身
- 150W開始 2.5分鐘 , 175W (2.5m), ..., 200W,.., 400W
- 建到400W一般人應該夠用了...(400W*0.825=330W 預估FTP)
2. 開始騎吧~~ 騎不動了就停下來...把當時的資料拿出來
3.計算預估FTP 其實也很簡單.. 就直接拿網站的例子了
Final Completed Stage: 375W 你最後有完成的測項
Uncompleted Stage: 400W 你騎不完的測項
Duration of Uncompleted Stage: 120 seconds 你騎不完的測項騎了幾分鐘
下面這個只是要加權你沒騎完的W數,
120 seconds completed / 150 seconds steps = 0.8 騎了120秒,完成80%
0.8 * 25W (increments) = 20W 25W一階 8成就是20w
Final completed stage + % of uncompleted = 375+20 = 395W 就加起來...
最後就是計算預估的FTP
82.5% of MAP = 395W * 0.825 = 325.8W ESTIMATED FTP
這裡最重要的魔法數字 82.5%
別問我怎麼來的... 我也不知道 (我看舊版是用75%..)
4. 最後 如果你想要試試你的FTP準不準...或許可以試試5+20中的20分鐘測試?
325.8W ESTIMATED FTP
325.8W / 0.95 =343W 這個瓦數就是你應該可以衝到的20分鐘測試..
5. zwift的階梯是10W 一分鐘.. 有些不同就是了 ..
希望大家都能練功滿滿~~
--
Tags:
單車
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