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


Matt Eggleton (Eggleton Performance Coaching)

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1 Week

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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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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.

Training Plan Sample Week


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
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

Individual endurance sports coaching – specializing in tailored annual training plans, training blocks, & workouts prepared for use on the road, trail, or trainer.

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