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EPC FTP Test w/ 2% Bump (for Zwift in ERG mode)

Author

Matt Eggleton (Eggleton Performance Coaching)

All plans by this Coach

Length

1 Week

Plan Description

Are you ready for your next FTP test, but find establishing the ideal pace the most challenging aspect of an FTP test? Run this workout in Erg Mode on Zwift and remove the stress of pacing and focus on a steady cadence and optimal breathing. This one-week plan augments your currently planned week of training and includes an FTP Test workout built to run in Zwift with a smart trainer. Once this one-week plan is laid over your currently planned training in your TrainingPeaks calendar (and rearranged to suit your plans), it will appear in your Zwift Workouts menu on the day of the scheduled test).

On test day, find the TrainingPeaks Custom Workouts Menu (bottom of list). When run in Erg mode, Zwift will force the rider to hold onto 107% of their current FTP for just over 20 minutes. If the rider can avoid the "Spiral of Death" (failure to continue to spin the pedals), they should get a 2% bump in FTP. Let's try it!

This plan presumes the athlete already maintains a good degree of fitness, has been building base hours/miles over the prior weeks, and has a previously established FTP.

This plan (at this price) does not include periodic communication with a coach, however if you're interested in adding that please shoot me a note so we can discuss how I can help.

*** All Eggleton Performance Coaching cycling training plans are best performed when the interval sessions are executed on a smart trainer and the non-interval sessions are ridden outdoors. Synch TrainingPeaks to Zwift, TrainerRoad, or Rouvy (perhaps others as well) and run the workouts in Erg Mode for the optimal experience and benefit. When riding outside in lieu of an interval session on the trainer do your very best to match the intensity level, duration, and TSS of the intended workout. Your form on race day depends on this.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
1:31 hrs 0:46 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
1:31 hrs 0:46 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Matt Eggleton

Eggleton Performance Coaching LLC

USA Cycling Certified Coach specializing in individual endurance sports coaching – tailored annual training plans, training blocks, & workouts prepared for use by working athletes. Each athlete comes with unique abilities, limitations, and desired outcomes. Recognizing that, we'll work together to fit a plan to your life that keeps you engaged and achieves measurable results. Finally, having a coach that is invested in making it work for you ensures you'll have a valuable accountability partner.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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