“La Turbie + Col d’Eze” Climb Portal Details
See zwiftinsider.com/portal/la-turbie-col-deze/
Review: Zwift’s New “The Grade” FTP Test
Review: Zwift’s New “The Grade” FTP Test
If you’ve been watching Zwift news lately, you know there’s a Watopia expansion releasing this week (tomorrow, actually). We’ve talked about it repeatedly here on Zwift Insider as Zwift has revealed more and more details: first with this TSOZ post, then another teaser, then a more detailed press release.
Last week, Zwift granted access to Shane Miller (GPLama), Nathan Guerra (Zwift Community Live), and myself to ride The Grade and livestream the experience. Shane couldn’t ride it with us due to his travel schedule, but you can watch his video here. Nathan and I (along with Nathan’s wife Gabi) livestreamed our ride up The Grade one day later – see my video below:
The Grade: How It Works
The Grade is a 3.5km-long climb that is fairly steady (8.6% average), apart from short flat bits at the start, middle, and finish. It’s a KOM segment like other KOMs in Zwift, but The Grade is special in that it also functions as an FTP test!
How does that work? Well, Zwift looks at your average power and time up The Grade, then computes your FTP estimate based on those two figures. Zwift says they can do this with reasonable accuracy because they’ve analyzed the results of over 700,000 FTP tests on the platform and computed a curve which, when combined with an average power number and time value, lets them compute your FTP.
(I was going to create a sample chart here to illustrate, but I don’t want to confuse people who may think this is the actual curve from Zwift. So I’ll wait to do that until I’ve run enough tests to publish an actually accurate chart).
The curve Zwift put together would have percentage on the Y (vertical) axis, and time on the X (horizontal) axis. Time (X axis) would begin at 8 minutes (Zwift says they can’t compute accurate FTP for times shorter than that, but don’t worry, since you’d have to hold 8 W/kg to do The Grade in 8 minutes). Percentage (Y axis) would be maybe 85% at the lowest, all the way up to 100%.
This is basically a “lookup curve”, with the charted line climbing from left to right as time gets longer. If you were doing this manually you’d go to the spot on the X axis that matches the time it took you to climb The Grade, then look at the percentage value (Y axis) at that spot. Then you’d multiply your average power for the segment by that percentage to compute your FTP.
For example: it’s generally accepted that your FTP is equal to 95% of your best 20-minute power. (This is how Zwift has automatically detected FTP game-wide since the early days, in fact). So if it took you exactly 20 minutes to finish The Grade, and you averaged 200W during that time, Zwift would calculate your FTP as 200W x .95 = 190W.
Based on Nathan, Gabi, and my results, we can calculate at least three points on Zwift’s curve. But more on that below…
My Strategy
Heading into this FTP test, I wasn’t really sure where my FTP was at. I hadn’t tested it in months, hadn’t been doing any structured training, and my performance in recent races had been a bit erratic (not helped by swapping on and off various trainers/setups I’ve been testing).
My guess was that my FTP was between 300 and 310W. So, I decided to start by trying to hold 320W, then when I reached the halfway point, I would bump that up if possible.
Why this strategy? Well, because starting a bit conservatively is the best way to approach an FTP test if you’re unsure about your current FTP. But also, and perhaps more importantly, I didn’t want to blow up early and embarrass myself on a live stream!
What that plan in place, I headed out to warm up for about 30 minutes while I chatted on Discord with Nathan and Gabi and we got our livestreams set up. When the time arrived, we all picked the “Oh Hill No” route, and the fun began!
Ride Experience
The Oh Hill No route starts you just a few feet away from The Grade start line, so there’s no warmup here. (If you want to warm up first, do your warm up then pick this route and go. Or choose “Elevation Evaluation” as your route, which gives you a few km of warmup before starting The Grade.)
I hit the pedals hard to get up to speed, then tried to quickly settle into my target 320W pace.
A few minutes passed, and my legs were feeling pretty good. My average power (which is displayed on screen during the test) was holding right around 330W, but I decided not to ease up. I kept pedaling at what felt like a sustainable pace.
My power average read 328W as the road leveled out at the halfway point. I had to shift up two gears keep my power up on the short flat section, then the grade turned uphill again, and I finished sector 5. Halfway there!
I could hear Nathan doing his angry gorilla roaring, 70 seconds up the road. Gabi was 40 seconds up the road and silent. Both were putting out strong numbers in the 5 W/kg+ range, while I was barely breaking 4 W/kg. But this was no surprise, since both Nathan and Gabi are some of the best racers on Zwift!
My legs were feeling better than anticipated as I wound my way up the twisty second half of The Grade, so I increased my power to what I thought I could hold to the end. And I began doing the math in my head to estimate how much longer I had left.
I heard Nathan finish his test in 10:37, with an FTP detection of 335W. Spot on what he had guessed his FTP was currently at (4.97 W/kg based on his weight in ZwiftPower.)
A bit later Gabi finished in 11:46, with an FTP of 251W detected (4.54 W/kg based on her weight in ZwiftPower.)
(I should note here that Nathan and Gabi had done a 5-hour maximal effort ride 2 days earlier, so their legs weren’t exactly fresh for this effort.)
My average power was showing as 336W, but I was up over 370W now. Just one hairpin left! The gradient was 12%, but thanks to my 50% trainer difficulty plus virtual shifting, I had plenty of gears and was spinning at 95RPM. I stayed seated (is that still a rule for FTP tests?) and hammered my way up the final climb, spinning at 105RPM+ to keep my power high as the gradient slackened and I crossed the line:
Final FTP test results from The Grade:
- Nathan: 388W average for 10:37, 335W FTP (86.34% of average)
- Gabi: 287W average for 11:46, 251W FTP (87.45% of average)
- Me: 340W average for 14:02, 302W FTP (88.82% of average)
Concluding Thoughts
My first thought when I crossed the line and saw the 302W FTP value was, “That seems too low.” Yes, my test had only lasted for 14 minutes, but I had averaged 340W! Heading over to intervals.icu, I saw that their system estimated my FTP from the effort at 317W. That made me feel better.
As I turned around on the top and began descending The Grade, my next thoughts were that the time had passed quickly, and the test wasn’t as terrible as I thought it would be. I think the passing scenery and chasing other riders helped. Of course, knowing people were watching my effort on the livestream also helped!
Pacing oneself properly is a big part of maximizing your FTP test results, but this isn’t a straightforward proposition your first time up The Grade. I didn’t know how long it would take me to get to the top, and the 10 segments (each 357 meters long) vary somewhat in gradient, so you can’t just estimate your time based on which segment you were on.
Now that I know the layout of the climb and that I did it in 14 minutes, I think I’ll be able to pace myself better next time and bump up my FTP result by at least a few watts. I may even turn my trainer difficulty to zero so I don’t need to worry about shifting as the gradient changes.
The Best FTP Test?
Surely, The Grade’s launch is going to reopen lots of debate about FTP testing. It’s already kicking off in various chats on Reddit, Facebook, etc! Many riders are confused by how Zwift can estimate FTP using a climb segment. Others say it’s not possible to accurately detect FTP with these shorter efforts.
Here’s where I land: I think all FTP tests are just estimates, since your results are based on imperfect pacing and results calculations that are estimates themselves. 20-minute tests and that 95% figure? That’s an estimate. Ramp tests? An estimate which delivers too high of a result if you’re anaerobically-gifted. The Grade? I’m not sure, but my result felt a bit low. (Nathan said his was right on.)
In the end, the best FTP test may just be the one you’re willing to take. And I’ll be taking The Grade again, because it didn’t suck nearly as bad as the standard 20-minute FTP test!
Your Thoughts
Are you looking forward to trying out “The Grade”? What do you think of its methodology? Share your thoughts below…
“Col de Peyresourde (Avajan)” Climb Portal Details
“Col de Peyresourde (Avajan)” Climb Portal Details
See zwiftinsider.com/portal/col-de-peyresourde-avajan/
Woman Racer Spotlight: Jenny Ek
Woman Racer Spotlight: Jenny Ek
Name: Jenny Ek
Hometown: Jakobstad, Finland
How did you get into cycling? I started cycling on Zwift during the Covid lockdowns. I have cycled all my life but only to get from one place to another, and not especially fast. I bought my own trainer and my first road bike a few months after I started Zwifting in 2021. Now I am also cycling on the outside: gravel, road and some MTB. I never thought I would enjoy bikes and cycling as much as I do.
How many years have you been racing on Zwift? I started racing in 2022, so this is my 3rd year.
Are you part of a Virtual team? I race for Toyota Elite ECycling.
What do you love most about racing? I race to challenge myself, to push my limits and improve. I am my hardest opponent – I can never fully win nor lose, I always discover new things to work on.
What is your favourite style of race (e.g. points, scratch, iTT, TTT, Chase, duathlon)? I like long points races with many segments but I also like a good TTT, because it is a team effort. I used to be afraid to let my team down, but now I see it like an opportunity to find strength in the whole team and try to find ways to succeed together.
What is your favourite Zwift women’s race series? Iceni was the first women’s race series I ever did, so that will always be a special series to me.
What is your most memorable racing experience, inside or outside or BOTH? To race in the European Continental Qualifiers and later the UCI Cycling Esports World Championships 2023 on Zwift. Unfortunately I had been sick with Covid the whole week leading up to the World Championships. On race day I started with a fever but I really wanted to represent my country because it was the first time Finland had a female rider in the Cycling Esport World Championships. And of course, winning the first Finnish national championship for women in 2023 is also a very memorable experience.
What is your favourite food to eat post race? I often race quite late in the evening so I seldom eat a proper meal after, but chocolate is definitely a post-race snack.
What advice would you give to a woman entering her first Zwift race? Be brave and bold – believe in yourself. Stay true to yourself and try your best. But also remember that you are the only one who can decide what that “best” is and in the end that is all that really matters.
Any upcoming race are you looking forward to? I will hopefully compete in a few outside races this summer. I’m completely new to racing on the outside but this is one of my targets and I will work stubbornly to make it happen.
Notable Zwift Events for the Weekend of June 8-9
This weekend’s notable events start off with a fresh offering from Zwift Labs, the “Segment Smasher”. We follow up with two points races that are special in their own ways and two endurance group rides, each with a unique flavor. Check them out below!
🤝 Zwift Labs: Segment Smasher
✅ Unique Event
Try another experimental ride format from Zwift this weekend. “Segment Smasher” events are 30 minutes long on the Glasgow Crit Circuit route. The idea is to conserve energy between segments, then throw down some big watts on the Clyde Kicker and Champion’s Sprint to compete against yourself and/or others for segment times!
Read all about the Zwift Labs events >
Every two hours this weekend
See upcoming Zwift Labs events at zwift.com/events/series/zwift-labs
🥇 Zwift Women’s Racing Series – POINTS – Watopia Hilly Route
✅ Women Only
Zwift’s popular Women’s Racing Series is in its sixth week, and Saturday is your last chance to finish the week’s stage. It’s a points race on Watopia’s Hilly Route – the first route ever created in Watopia! Be sure to read the event details so you understand how the points work for this race.
Read more about the Women’s Racing Series >
Saturday, June 8 @ 2:30pm UTC/10:30am EDT/7:30am PDT
Sign up at zwift.com/events/view/4326745
🥇 Herd Summer Racing League
✅ Unique Event
The Herd Summer Racing League is a series of points races, where you earn points for your times vs competitors through segments as well as your finish position. This week we’re racing three laps of the newish Loop de Loop route in Watopia. Be sure to read event details so you understand the points system!
Multiple times on Saturday, June 8
See upcoming HERD events at zwift.com/events/tag/herd
🤝 JETT Endurance Ride 100km 2.5~3.3w/kg
✅ Endurance Challenge ✅ Pace Options
Here’s a popular long ride that’s really two rides! Group B leaves first, to ride 99.4km on Watopia’s Figure 8 route at 3-3.3W/kg. Group C leaves next, to ride 100km on Watopia’s Sand and Sequoias route at 2.5-2.9 W/kg. Choose your pace/route, settle in, and get that endurance work done!
Both categories have a leader (yellow beacon) and sweepers.
Saturday, June 8 at 8:05pm UTC/4:05pm EDT/1:05pm PDT
Sign up at zwift.com/events/view/4405427
🤝 ZSUN Base Builder 2
✅ Endurance Challenge ✅ Legacy Leader ✅ Pace Options
Looking for a long group ride at a steady pace? ZSUN’s long-running Base Builder rides offer 5 different pace options, ranging from 1.4 W/kg to 3.3 W/kg. Categories A, B, C, and D all ride 100km, while E rides a shorter 70km. This week, the ride is on Makuri Islands’ Wandering Flats route.
Saturday, June 8 @ 1pm UTC/9am EDT/6am PDT
Sign up at zwift.com/events/view/4405322
How We Make Our Picks
We choose each weekend’s Notable Events based on a variety of factors including:
- Is the event unique/innovative in some way?
- Are celebrities (pro riders, etc) attending/leading?
- Are signup counts already high, meaning the event is extra-popular?
- Does the ride include desirable unlocks or prizes?
- Does the event appeal to ladies on Zwift? (We like to support this under-represented group!)
- Is it for a good cause?
- Is it just plain crazy (extra long races, world record attempts, etc)?
- Is it a long-running, popular weekly event with a dedicated leader who deserves a shout out?
In the end, we want to call attention to events that are extra-special and therefore extra-appealing to Zwifters. If you think your event qualifies, comment below with a link/details and we may just include it in an upcoming post!
Pondering the Possibilities: Relay Racing on Zwift
Pondering the Possibilities: Relay Racing on Zwift
Today, we’ll focus on a race format that exists in some form in IRL track cycling: the relay race. Let’s go!
Relay Race Basics
The big idea behind a relay race is that it allows teams of riders (just a pair of riders is probably ideal) to trade off efforts while resting in between. In track cycling we have the Madison race, where a team (usually two) riders are taking turns, with one rider racing while the other rider makes their way around the track at an easier pace. When they’re ready to trade off, the racing rider grabs the resting rider hand-slings them up to speed.
How would this work on Zwift? Well, in the world of track running, relay events are very entertaining to watch, with runners handing off a baton. This is more the style of relay race “handoff” I’m envisioning on Zwift, except that riders would hand the race off to their teammate each lap. Let’s dive deeper into this idea…
Relay Racing on Zwift
There are lots of ways a relay race could be structured on Zwift, but here’s one approach using teams of two.
I envision relay races happening on a short loop course: perhaps Crit City, Makuri Islands’ Neokyo Crit Course, NYC’s LaGuardia Loop, or even Watopia’s Volcano Circuit. These routes vary from 2-6 minutes in length, so it’s just a question of how long the race organizer wants each rider’s efforts to last.
Riders would all begin at the start pens, but only the designated Rider #1 would be racing the first lap. When the lap line is first reached, Rider #2 would automatically stop. (They could still pedal, but their rider would be on a virtual trainer, like you see in the start pens before an event begins.)
Rider #1 would complete the first lap, then automatically stop as soon as they cross the lap line, with rider #2 automatically released to begin traveling forward.
Races could be done with or without drafting enabled, although I generally prefer draft-enabled events because of the added strategic component.
The first team to complete the assigned number of laps would win.
Fun For All
How can these events be made more fun for everyone? This is an important question to answer when it comes to any ride format in Zwift, because Zwift needs to remain an inclusive platform where everyone can find motivation and fun, regardless of fitness level.
Ideally, it would be super simple for riders of any fitness level to sign up for the relay race. That means Zwift would need to build a system to automatically match riders together to maximize fairness and competition. The system would also need to let riders do their own matchmaking if they have a friend they’d like to race with.
Zwift could automatically categorize teams based on rider metrics. And to ensure competition among riders, perhaps the strongest rider would always be in the #1 slot, so you don’t have one team’s strongest rider going head-to-head with another team’s weakest rider – unless a team gets lapped, of course.
Having dedicated races for mixed teams (1 woman and 1 man) would be fun, too.
Existing lap leaderboards could be used to add a competitive element of which team is fastest. You could even give a time bonus to the team with the fastest lap, encouraging riders to try and top the leaderboard.
Why Relay Race?
Relay Races would be fun for several reasons:
- Teamwork: you can’t do a relay race by yourself. Working with others is good for us!
- Interval workout: relay races would make excellent interval workouts. For example, a 10-lap race of LaGuardia Loop would have each rider completing 5 laps (3-5 minutes per lap) with a break in between. That’s a solid VO2 workout!
- Fresh strategic options: do you go hard at the start and try to get into a breakaway? Do you save your efforts for the end of the race? Does it depend on lap count?
- A special “virtual-only” format: this is a format that doesn’t really have an outdoor equivalent, and there’s something extra fun about that.
Required Game Changes
What would Zwift need to implement in order to make relay races work well as a native race format? With the disclaimer that I’m not a game developer or platform engineer, here are a few things I can think of:
- Team builder UI: Zwift would need to build the menus and functionality to create a relay race team, or at least sign up for a race to be automatically placed onto a team.
- Orientation UI: riders need to know what they’re signing up for, and how the event will work. On-screen messaging should explain this clearly and succinctly.
- Teammate tracking UI: you would want to see where your actively racing teammate is located and ideally also see metrics like their power numbers and heart rate.
- Handoff Functionality: fresh game functionality would need to be coded, stopping a rider as they hit the lap line while simultaneously releasing their teammate to jump into the action.
- Results Screens: the standard race results screen would need to be modified to display team results instead of individual results.
Your Thoughts
What did you think – does the relay race concept have any merit? Share below!
What is coming June 12th?
What is coming June 12th?
Update (June 12, 2024): the big news was Zwift Ride, the first-ever indoor smart bike from Zwift! Read all about it here>
Today, Zwift released a teaser video clip across its socials, with the message “Something new is coming June 12“:
So what is it? What’s new and arriving June 12th?
It’s clearly something special since Zwift has invested in a media campaign, including recruiting Mathieu van der Poel and two others for a special video shoot!
Full disclosure: I know exactly what it is. But I can’t talk about it, because, like everyone else who knows about it, I am under a media embargo until June 12.
So, I’m going to furnish you with some links and enhanced photos from what’s already public and invite you to make some guesses and discuss the possibilities in the comments below.
First: some stills from Zwift’s video, with lighting enhanced to bring out details. The riders are all on the same bike setup, which appears to be using a direct-drive trainer like the Wahoo KICKR Core (the legs match). You can also clearly see some sort of Play Controller unlike what’s on the market today:
Over on Zwift Hype, there’s discussion fueled by James Eastwood sharing Zwift’s patent for a handlebar with an integrated version of the Zwift Play controller:
In that discussion, Zwift veteran Patrick Tan brought up the “Zwift Ride” smartbike that was teased in December 2021:
Your Thoughts
What is Zwift going to unveil next Wednesday? Share your thoughts below!
Tiny Race Series – June 8 Routes, and Last Week’s Results
Tiny Race Series – June 8 Routes, and Last Week’s Results
See zwiftinsider.com/tiny for current Tiny Race details.