EVERYTHING You NEED To Know About FTP, Workouts, and ERG Mode - Zwift Rouvy TrainerRoad

This is a long video, but I am hoping it will be helpful to those of you new to training indoors, training with power, training on Zwift, or new to cycling in general. I go through all the basics you should know as you start training with purpose that will help you to identify and understand the benefits and objectives in training plans and workouts. This video will give you a fundamental understanding of FTP, Power Zones, Workout Structure, and ERG mode. Endurance training is a lifelong sport and will require you to continue learning as methodologies develop and your experiential knowledge grows, but hopefully, this video will provide you with the understanding you need to get started. If you have any questions, comments, or concerns, let me know down below! Thanks for watching!

0:00 Introduction
1:55 The Basics
3:15 What is Functional Threshold Power?
6:28 How FTP Testing Works
11:09 Zone 1 - Active Recovery
13:07 Zone 2 - Endurance
15:13 Zone 3 - Tempo
17:48 Zone 3+ - Sweet Spot
21:11 Zone 4 - Threshold
24:55 Zone 5,6,7 - VO2 Max
30:25 Understanding ERG Mode

Check Me Out On Social

[motomoto]

Excellent. Thanks very helpful. The question I have is how do power FTP zones correlate with HR zones. Currently I don't have a power meter on my bike. So when I cycle in the real world I rely on heart rate zones.

[chrispritch]

ACTUAL REAL LIFE INFORMATION ON INDOOR TRAINING! HELL amazing video!

[miguelsuarez]

Congratulations! You are an amazing teacher. You know how to explain topics that for a lot of cyclists are not easily understandable. You are wrong about one thing though: these are most of all for beginners... not at all. I've been riding for over 40 years and I still learn something every time I watch one of your videos. Great work.

[rs-zgrs]

Thank you so much for this video.
30 years plus in cycling and never too old to learn something.
If only all my coaches throughout the years understood what you have easily explained in 38 minutes, superb.

[mao-jieli]

I'm not a native speaker of English, with the help of subtitles I really learn a lot. Thank you for your excellent presentation. You are the best. Love from China

[cx]

One of the best videos out there that explains the subject matter. Well done Sarah!

[chrisvanbuggenum]

Took me years to learn all this. Wish this video existed about 4 years ago. Well done.

[dirtrider]

Wow. I’ve been riding and running for years and never really done any structured workouts. You have explained everything so fantastically well that a new door has been opened to me. I cannot thank you enough. I now know exactly how I need to train in future, rather than do my normal random workouts. Your video is superb.

[davecasey]

Thanks, Sarah. You are fabulous. I'm a 64-year-old, fat, out of shape dude and it's time for me to get serious about this. I just finished up the Tour of Watopia and I want spend the next couple of months doing some workouts to get faster. I'm starting the Back To Fitness workout plan this evening. The ramp test scares the hell out of me, but it is what it is. I will probably only get the first couple of segments done, but it will give me a base to build on. Now I just need to figure out where my ERG setting is. 😎

[Seppster]

Have been Zwifting for a few months now and was terrified of the FTP test. You did an excellent job explaining things and took the mystery out of it. Now I am more confident in the FTP tests and working with ERG mode. This is the best explanation of this out there that I have found. Well done!! Love the videos you put out. :)

[SNelson]

Love your teaching style! I am humbled by your vast training knowledge!

[JakkakkJannajak-pxyr]

Finally, finally, finally, someone on YouTube created a video who has common sense. I don’t mean to knock the rest of the world, but it’s almost unbearable to watch videos on here when the person creating them completely misses the point they are trying to talk about or teach about. You are a rockstar.

[OrangeBlossomx]

Speaking as a doctoral student in human performance, this was extremely well done!

[roywest]

Sarah, I have been riding for 25yrs & have not taken a formal training approach.  Being new to Zwift, I have found it gives me a solid framework for training.  However, I must say that your outstanding summary of FTP & training zones helps me better understand how I should approach my training.  You have given me the confidence develop more than any Zwift training video I have seen.  THANK YOU!

[alecleonce]

One if the most concise an plain English explanations of Zones and FTP that I've seen. Thank you do much

[jackiegerwitz-dunn]

Excellent! This is the best explanation of structured training I have come across.

[Abstoss]

Oh wow, I just discovered this video and it was fantastic. Thank you very much for explaining all the zones in a very understandable way. I am complete noob and just putting my head into structured training as I struggle with real increase outdoors. I need a structure and a system and you gave me the basic knowledge on where to start!

[ghiakatsa]

One of the best explanation video I've ever seen about indoor trainings.

[YTMegiddo]

One of the best discussions of FTP I've seen. Thank you!

[sergioa]

I believe here are the most interesting of all teaching type of videos that I ever watched and the most enthusiastic comments I ever read. Great job !!