Zwift Ftp Chart

If you have read my previous books, you'll notice this is different from the original recommendation of two 3-mile time trials. PCG has become and remains a leader in the endurance athlete power training industry, offering support and education in many different areas of fitness, nutrition, and life skills. Intensity Factor (IF) is the ratio of the Normalised Power to the rider's functional threshold power (FTP), giving the user a relative intensity in relation to their threshold power. One data field we like to include on the KICKR Control screen is Power to Weight, mainly because so many people are joining rides and races on Zwift that are delineated by watts/kg ("This group ride is a 2. Zwift Training Plans. A twenty minute test in July will also help you successfully pace your August FTP test. Max Heart Rate = 220 - age. Here comes the issue. Zwift shouldn’t be setting resistance for the ftp test, it needs to be in slope mode, so you have total control over pacing and power output rather than the trainer setting the resistance. Sørensen’s final average wattage was bang-on his Functional Threshold Power (FTP) of 360W. DBR Sprinthooligan Cup. 1-hour workout at our FTP level would be exactly 100 TSS. But, while FTP is necessary it is not sufficient for a LOT of race situations. Data from these and other rides is collected for both applications. In order to ride solo, by the way, you can simply select the workouts from the Zwift Training option menu. When the initial test was conducted, Froome's weight was 69. Continuously build, test, release, and monitor apps for every platform. It’s very easy to track progress and leave comments, subjective data and also have objective. Building Pmax and Functional Reserve Capacity (FRC) in WKO4 Race to win! Advanced training and tracking metrics are the key to success as athletes and coaches strive to improve their winning ways. If you are doing an FTP test and you have ERG mode enabled, Zwift will enable ERG mode during the warmup and cooldown parts only. TrainingPeaks or TrainerRoad or Zwift? Is TrainingPeaks right for me? In my last post, I talked about my use of Zwift for indoor training rides. I was just lucky enough to have access to the "golden ticket" to the early beta test, the Fan Manual was set up at that time. 4 hours ago ⁣ 4weeks since my operation on my collarbone 🙌🏻 and 4 savage weeks on the turbo!!⁣ ⁣ It’s been a rollercoaster of emotions, I’ve questioned everything, had plenty of tantrums, cried a lot, wanted to quit, but I stuck it out!⁣ ⁣ Being locked in a house full of incredible cyclists is defo helping!. Divide your normalized power by your FTP, then multiply by 100 to get a percentage of FTP, which is the IF of the ride. Zwift Ride and Race Categories If you're an active rider in Zwift, you probably have a good idea what your top-end performance and fitness is. Use a heart rate monitor to check your average heart rate for the last 20 minutes of your time trial and that will be your LTHR Make sure you do not slouch in the first 10 minutes though, it is all out for the full 30 minutes!. If you are doing an FTP test and you have ERG mode enabled, Zwift will enable ERG mode during the warmup and cooldown parts only. The idea behind the Performance Analytics was to give users the ability to track and analyze their training progress and compare it to previous seasons and/or performance in an easy to use platform. An intensity factor of 1. Zwift now has a Workout feature that is calibrated on your FTP Ben Delaney / Immediate Media “In a perfect world, I’d get a cyclist to do a 60-minute time trial, but I can’t ask people to do. Whats people lookup in this blog: Zwift Workouts Ftp Builder; Zwift Training Ftp Builder; Zwift Training Plan Ftp Builder. ** Our default testing format to estimate an athlete's FTP was changed to the TrainerRoad Ramp Test since this post was published. Notice how this matches the 40. *By working within specific zones you can be sure that you are working at the right intensity to achieve specific results. A few things to check once this is done. cycling-inform coaching results I have been working on the sub 10hr Peaks Challenge program. 0 wkg and 250 w FTP. There is a training mode in Zwift which lays outs an exercise plan based on power zones, just like the Peloton Power Zone rides. ) This chart was originally created by Andy Coggan. Before using the calculator, you need to determine your FTP. You can adjust these values to see the impact. That’s great in itself but the winner for many people is that Watopia also exists on STRAVA with all the segments you’d expect. 0 w/kg FTP Category/Group C: 2. If you remember back to physics class, it takes more effort (power) to move bigger, heavier masses. You can change your FTP using the box on the right beside your max heart rate. I figured I’d get swallowed up on the flats and maybe claw back some places on the little climbs each lap, and then ideally several 10’s of places on the final climb. Add exercises to increase your performance. Your Training Zones can be calculated based on your Max. Drop your log file to see your graphics, sensors, and network performance stats. Now say my ftp is 300 I go on lots of rides and average 220watts my fitness figure will probably be less than 100 but I am actually fitter than 6 months ago. 5 hours * 3. I think this is the key. Events; Connect; Teams; Leagues Tour For All 2020. So I can train with TTS 4. 2 W/kg and 3. Marathon Pace Chart in Miles. Zone 6 Anaerobic Capacity = 121-150% of FTP. Of course, if you are going. ) This chart was originally created by Andy Coggan. Whether you took the FTP test or just finished a hard ride and got a notice that you have a new FTP score, it’s easy to find by following the steps below. Both CVT and Zwift have there own Functional Performance Threshold (FTP) tests for riders to evaluate their power output. Garmin states that I trained the entire time in zone 7. 2 - Every time I tried to just maintain an FTP level (using HIT Maintenance plans or Zwift), my FTP declined. (but I read that Zwift doesn't support the bluetooth trainer yet). So to achieve Cat B status the average of your best 3 FTPs in the last 30 days of races would need to be at least 3. The other place your FTP can be adjusted is from the workout picker. 今日のZwiftレース 2019/08/12; 暑さに慣れるのだろうか? 書きながら考える; 色々と考える 【Zwift】KISS RACE Americas AM 2019/08/08; Zwift ベース練習 イベント; ZHR Masters 暑さに敗北宣言; Zwift Power (外部サイト)を試す; ZwiftトレーニングはBクラスでよさそう. I figured I’d get swallowed up on the flats and maybe claw back some places on the little climbs each lap, and then ideally several 10’s of places on the final climb. Regular assessments of your FTP give you an indication of whether you are improving your. You may remember back in my launch post, it wasn't all sunshine and unicorns for the new trainer. The best way to build strength is by training for absolute strength. March 2017 – FTP 243. With the explosion of power meters from various companies in the last few years, the PowerTap C1 power meter mounted on the chainring and pitched at a very attractive price point is a very clear challenge to the new bloods. Zwift on Linux Apr 7, 2020 · 2 minute read · Comments Getting Zwift to run on Linux was a journey I started just over a year ago. Navigating to the root URL loads this page. Here, charts show age-related MHR and training heart rates for cardiovascular fitness development. I think this is the key. Take the test in Zwift. I’m still using this same setup at home for training sessions and it’s working great. Start training and find out how you have performed. CLS Hills 'n' Thrills Season 2. (but I read that Zwift doesn't support the bluetooth trainer yet). To say that FTP isn't critical makes me cringe, if you don't have enough FTP it is critical. Together we’ll explore routes on all seven worlds. You can race against yourself or other people on these courses for PBs or pleasure. It hurts less, removes pacing from the equation, and takes less time to complete. Finding the right fit can be a challenge. Get a personalized view of AWS service health Open the Personal Health Dashboard Current Status - May 5, 2020 PDT. Polar is the pioneer of heart rate monitor technology offering tried and tested tips for smart data-driven workouts and optimal recovery with the latest updates on sports tech and data. With that power, good equipment choices, and a good position, I'd think you'd be at least mid-pack even in a somewhat competitive field. ) This chart was originally created by Andy Coggan. If your chosen training app does not have the ability to control resistance based. For example, Tempo intervals fall in the 76-90% FTP range while VO2max intervals fall in the 106-120% FTP range. If a cyclist knows their FTP, they’re ready to tackle training in a smart way. What people achieve in their riding. Join epic group runs and we’ll conquer the roads as one. Use ZwiftHacks to Get More Info about Zwift Events — Zwift Insider 2018-02-07 Jesper Web , Website , ZwiftBlog I was once in a group ride and struggled to remember exactly what the advertised route and pace was. In the most recent versions of Zwift the prefs. We have created a special Zwift workout file that allows athletes to load BBS Race plans as workouts into the Zwift workout library. Latest deals. Here’s a handy chart showing typical power numbers for various categories of cyclists in real-world racing. Using my data as an example: Weight = 185lbs (converted to Kg = 83. In addition to allowing you to capture and review performance data from your workouts, many smart trainers also offer what's called "ERG Mode". The other place your FTP can be adjusted is from the workout picker. I'm turning 55 next year and my last FTP test was 222. As we've already discussed, your speed in Zwift is determined by three things. Please note we rounded for simplicity. *By working within specific zones you can be sure that you are working at the right intensity to achieve specific results. I will tell you that 200-300 is NOT average and especially not for a 54 y/o women. When using this mode, ensure your weight and tire size is properly set in the KICKR's sensor settings for accurate power calculations. Zwift Racing: 8 Weeks to Zwift Fast written by Tim Cusick, TrainingPeaks WKO product leader and master coach with Velocious Cycling Adventures. The traditional strategy is to use the formula of 220 minus age to 'guestimate your max'. Cons: Not as immersive as the likes of Zwift, requires commitment; At its most basic, TrainerRoad is following a line across a screen. Attention iPhone users, if you are having an issue with your Garmin fitness device after upgrading your phone to iOS 13 get help here. Zwift online trainer videogame review. I suppose I could just add 40 watts to my FTP in TR and that would offset the power difference. The Zwift C category (next from the bottom) says that you should be able to ride at the level between 2. You can change your FTP using the box on the right beside your max heart rate. This is often used in health clubs. Click the pencil icon beneath your name. The idea behind the Performance Analytics was to give users the ability to track and analyze their training progress and compare it to previous seasons and/or performance in an easy to use platform. I started the week with bike FTP test on the cycle indoor bike at the gym. 5 w/kg to 3. Zwift is great for just "Riding" but for my workouts TR is so much better I think. To say that FTP isn't critical makes me cringe, if you don't have enough FTP it is critical. The FTP value in the profile is a default, there before I did the test. Whether you took the FTP test or just finished a hard ride and got a notice that you have a new FTP score, it's easy to find by following the steps below. 0 wkg and 250 w FTP. At the moment (winter time here) I follow the 10-12 weeks ftp base builder in zwift + 2 Vo2max trainings per week. Feel free to click below to be taken to their site which allows you to pop in your own FTP figure and get a custom chart just for you. Rep Ranges For Athletes. Andrew Coggan, PhD Disclaimer: These are affiliate links below, meaning I will be paid a small referral fee at no extra…. 30 minutes. Zwift (Beta) Zwift is a social indoor cycling video game and training platform. They connect wirelessly to most popular training apps like Zwift, TrainerRoad and the Tacx software. So I made that my goal: 3. A few things to check once this is done. This plan contains two distinct cycles. Cycling App: Zwift; Mode: ERG Mode w/Power Match; Workout: 4 x 10 minutes at 80%-90% FTP; Gear: 53-19; Just to clarify, I am measuring power from my crank based power meter not the actual trainer. By default, Zwift will calculate your FTP on its own. For 20 to 29-year-old males, the range is about 46 to 62. Zwift Racing: 8 Weeks to Zwift Fast written by Tim Cusick, TrainingPeaks WKO product leader and master coach with Velocious Cycling Adventures. On mobile or web, Garmin Connect is the tool for tracking, analyzing and sharing health and fitness activities from your Garmin device. Once you input your weight and FTP, check the table below to see how you stack up against different race categories and the pros. Also, the fact that everything here is dependent on FTP, yet FTP is stashed away on a different page and it’s not suggested anywhere to the user double-check that value is still accurate is odd. When you enter the 20-minutes interval, Zwift will disable ERG mode and turn on resistance mode "incline mode" and allows you to manually adjust resistance. I figured I’d get swallowed up on the flats and maybe claw back some places on the little climbs each lap, and then ideally several 10’s of places on the final climb. The Giro pads quickly get soaked with sweat, which ends up pouring down my face and into my eyes. This means heavier weights, low repetitions, and longer rests. 5 wkg and 150 w FTP: C: 2. If so, you can get an even better idea of how your wattage compares by looking at the racing category data from Zwift. Reply Was tempted to just try an FTP test now then call it quits. What I've noticed is I've got a higher FTP from training indoors, and my FTP diminishes over the warmer months when I'm outdoors. A smart trainer offers the premium indoor cycling experience - your trainer will connect over Bluetooth or ANT+ wth Zwift, display accurate and live power data, and with ERG mode enabled, can have its resistance controlled according to hill mountain gradients. Will really target FTP but not much else. The objective of The Cooper Endurance Test (Dr. Group-ride dynamics come alive in your garage or living room Buy if, You have a trainer and motivation, but little time to ride. ** Our default testing format to estimate an athlete’s FTP was changed to the TrainerRoad Ramp Test since this post was published. All the data below and more is shown to Cycling Analytics users in interactive charts on the athlete statistics page, so consider creating an account if this is interesting. We also have News, Discussion of the Week, High 5 and Q&A’s. Zone 6 Anaerobic Capacity = 121-150% of FTP. Zwift online trainer videogame review The chart at bottom shows power (in bar graph) and heart rate (in red line) (FTP), which is the most average power you can generate for an hour. The Flow Smart pairs seamlessly with most popular. Sets of five intervals at 110-120 per cent of your FTP is enough to increase your lungs' ability to absorb oxygen. It's now possible to see your power as watts per a kilogram on the power curve. Here is a view of the 2017 test: Zwift Academy 2017 FTP Test. Here’s a handy chart showing typical power numbers for various categories of cyclists in real-world racing. Latest deals. Whatever option you choose, your mileage earns you points toward in-game upgrades like kit designs and fancy wheels and frames for your virtual bike. zwift-preferences - here in version 30 - is updated to handle that change. I don't have a power meter on my bike so I have always used average MPH as a sort of guide for effort. The Zwift Companion App is the perfect companion to Zwift. Each coach does their own thing and makes their own workouts. 3MB - Freeware - Fake Voice is a voice changer software that helps you change your voice to. Find out how an FTP test is conducted here, plug your numbers into the calculator and try using the 6 zones as a starting. Zone 2 Endurance = 56-75% of FTP. If a cyclist knows their FTP, they're ready to tackle training in a smart way. We encourage the athlete to keep the FTP value updated, either using dFTP or a formal testing value, to improve precision in all related calculations. Use ZwiftHacks to Get More Info about Zwift Events — Zwift Insider 2018-02-07 Jesper Web , Website , ZwiftBlog I was once in a group ride and struggled to remember exactly what the advertised route and pace was. This world adventurer and travel book author, who graduates summa cum laude in journalism from the University of Maryland, specializes in travel and food -- as well as sports and fitness. These were over-FTP efforts for >60 seconds and then a dynamic recovery. Ride stronger, smarter, connected with the Vector 3 pedal-based power meter. Over the past few years, the concept of Sweet Spot Training has gained a reputation as being one of the most time effective ways of getting stronger on the bike. That’s great in itself but the winner for many people is that Watopia also exists on STRAVA with all the segments you’d expect. The above image shows an even well. 60 FTP minute test. 5 hours * 3. 4wk FTP Booster » Week 1 » Day 2 - HIT 45sec #1. It can help you get stronger, faster and fitter – all while preventing overtraining and burnout. You can see the effort you're supposed to produce as a sort of chart of green blocks, and you can see the actual power you're putting out as a yellow line on top. Zwiftワークアウト メモ (ローラーFTP:242w 2020/01/14) Jon's Mix (TSS:50) 図柄をみると簡単かな?と思いきや・・・ 序盤がすっごいキツい。150% 1分の3本目は、レスト30秒しかないし。 その後の、265%10秒を連続で叩き込まれて昇天しそうになる。. Get a personalized view of AWS service health Open the Personal Health Dashboard Current Status - May 5, 2020 PDT. A small note: The above linked article from Shane Miller suggest 82. But for a few reasons it didn't go to plan. I'm following a program designed by my coach and today I took the 20 min FTP test. Hope to be somewhat faster next time 🤙 #WorkHardCrushGoals 📷@juliavanvelthoven. TSS is based on Andy Coggan's idea that a 100% FTP effort for 1 hour will equate to 100 TSS. To use Option 1. Make the Smart Choice. Today I decided to take a deeper dive into Zwift and discuss the Zwift PowerUps functionality. Make sure you're well rested, and have plenty of water on. The FTP is taken from your 95% of 20 min race performance. One that's versatile enough to handle the most intense interval sessions as it is the easiest of recovery rides. You can think of them as in game boosts and in fact that is exactly what they will do. This didn’t make me want to do any more of the workouts, but instead, I just changed my FTP inside Zwift by a ridiculous amount and went back to the FTP builder plan. Tour for All Open Race - B and D category is restricted to 3. Using the Xert Remote Player The Xert Remote Player is a web-based tool that allows you, your friends and even your coach to view your workout live as you're doing it. Your music, TV shows, movies, podcasts, and audiobooks will transfer automatically to the Apple Music, Apple TV, Apple Podcasts, and Apple Books apps where you’ll still have access to your favorite iTunes features, including purchases, rentals, and imports. (Example: if your FTP is 300 watts and you weigh 75kg, your FTP w/kg would be 300/75, or 4 w/kg. I find Zwift pretty suited to setting wattage targets (before I had a trainer I had no way to measure my power) so the first thing I did was to try to average at least 200 watts on all climbs in Zwift. Zone 7 Neuromuscular Power = maximum effort. The dreaded FTP Test, aka "Functional Threshold Power" Test. Specialized GPS smartwatch with tactical features, Pulse Ox, pace guidance, routable TOPO mapping and more. Earlier this week Zwift announced that their new course would be a short time trial route mirroring the 2019 Giro d'Italia Stage 1, which starts today with the pros riding the real thing in Bologna. Coggan, Ph. Damian is a certified Retul bike fitter and Level 1 cycling coach. Customize what you want to see, in the order you want to see it. My point being that, while the Coggan chart may be useful for comparing one's self to pro cyclists, it doesn't say much about how you'll stack up on the road against. DBR Sprinthooligan Cup. Then use the settings in the screenshot below. Tour de Zwift is a multi-stage party that brings together the entire run community. The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. 0) would score 20 x 5. Return For Refund Request. You can use the KICKR in ergometer mode and adjust the resistance from the handlebars. 2RR ITT Bologna League. The following article provides methods for testing for your MAX Heart Rate (MAX HR). Check your personal coach tips when you are at home. I suppose I could just add 40 watts to my FTP in TR and that would offset the power difference. You can see that the power ramped up from 100w to 150w then back down to 100, then up to 200w, etc. Each coach does their own thing and makes their own workouts. If you remember back to physics class, it takes more effort (power) to move bigger, heavier masses. Introduction to the Time To Exhaustion (TTE) Metric in WKO4 Developed by Dr. A small note: The above linked article from Shane Miller suggest 82. At every distance and angle, images are sharp and comfortable to watch for an immersive home-theater experience. Press back up to starting position and repeat. But today I noticed some new additional data fields. The higher the line goes, the harder you're working. FTP tests are designed to push you to your limits. Will really target FTP but not much else. You can think of them as in game boosts and in fact that is exactly what they will do. 6 wkg and 300 w FTP. ) These are the most common category boundaries: A = 4. Using my data as an example: Weight = 185lbs (converted to Kg = 83. That puts me at the top end of B. Thanks to the WattRate® LCD computer, IC5 features performance displayed in watts. com Here’s a handy chart showing typical power numbers for various categories of cyclists in real-world racing. I wouldn't be embarrassed by the results from that test, as it almost certainly isn't a reflection of your true power output on a bike. For 20 to 29-year-old males, the range is about 46 to 62. This app includes four different 50-minute classes designed to maximize results by building a strong aerobic base, as well as four 30-minute High Intensity Interval Training (HIIT) fast-classes. One data field we like to include on the KICKR Control screen is Power to Weight, mainly because so many people are joining rides and races on Zwift that are delineated by watts/kg ("This group ride is a 2. A blood lactate test is typically performed in a sports performance lab-not exactly something everyone wants to pay for or undergo regularly. Tour for All Open Race - B and D category is restricted to 3. But that’s only if you know what to look for, how to find it and how to track it. Damian is a certified Retul bike fitter and Level 1 cycling coach. *When riding in ERG mode you may. I have designed several event specific six week sweet spot plans for $49, check them out! If you have 6-10 hours to train per week you can raise your threshold power as much as 5-20% (depending on several factors). I suspect there are far more triathletes using Zwift for running than there are straight runners that don't otherwise cycle on Zwift. Software & Map Updates. If a cyclist knows their FTP, they're ready to tackle training in a smart way. What is a good ‘average power’ or FTP? Hi guys, am new to the world of training with power wattage and have been riding a lot on Zwift with a smart trainer. Power-to-weight ratio matters because it's a great predictor of performance. Pick from workouts designed by professional coaches for real-time guidance on your target power and cadence or go for a Free Ride! Measure your progr…. Choose them from the workouts page in Zwift. Here are the categories that they recommend you race based on your FTP data and watts per kilogram. One of the most common questions among new cyclists - and one of the hardest to give a sensible answer to - is the average speed of a cyclist. Here’s a handy chart showing typical power numbers for various categories of cyclists in real-world racing. The handicap is a new height and weight you set in Zwift that aims to even out the performance of all riders based on their FTP. You can see how under-utilized assessment is in the world of cycling by quickly skimming the backlog of 20-minute & 8-minute tests in TrainerRoad, where you’ll see workout after workout missing the steady-state objective by blowing up early, finishing. Like 20-30% off relative to Garmin Vectors after an hour+ test protocol. Most training plans put an emphasis on higher intensity training as the season progresses. BTR Bike Phone Holder Bike Bag & Bicycle Handlebar Mobile Phone Mount. If so, you can get an even better idea of how your wattage compares by looking at the racing category data from Zwift. Stay connected when you're on the go. But that’s only if you know what to look for, how to find it and how to track it. Edit: I have high FTP/5min mmp (~cat 2 on the chart) and low 1min/5sec (cat 4 on said chart). New Ramp Test Makes FTP Testing More Efficient and Less Stressful - YouTube. And don’t call it a “new. Zwift shouldn't be setting resistance for the ftp test, it needs to be in slope mode, so you have total control over pacing and power output rather than the trainer setting the resistance. Will be interesting to see if people hit burnout/fatigue early in the season on account of the earlier peaks but there is definitely a lot to be gained by racing over winter. This is a ramp test designed to estimate your FTP. The handicap is a new height and weight you set in Zwift that aims to even out the performance of all riders based on their FTP. FTP, according to Allen & Coggan in Training and Racing with a Power Meter is: The highest power that a rider can maintain in a quasi–steady state without fatiguing for approximately one hour” The updated definition was included to acknowledge that FTP has both a magnitude (power) and a duration (TTE). Use ZwiftHacks to Get More Info about Zwift Events — Zwift Insider 2018-02-07 Jesper Web , Website , ZwiftBlog I was once in a group ride and struggled to remember exactly what the advertised route and pace was. In my case, I have done the FTP test in Zwift but still only see my FTP as estimated. The CTS Field Test consists of two 8-minute, all-out time trials separated by 10 minutes of easy spinning recovery. This chart shows an athlete's Power Duration Curve (PDC), Mean Max Power (MMP), and a target for repeating in intervals. 2 w/kg AND 200w. The best way to calculate your LTHR is to do a 30-minute all out time trial by yourself. Rapid FTP Booster Training Plans (Zwift Compatible) In our cycling training plans, we make every fourth week an active recovery period, with half the training volume of a normal week. About Tech Support Scams. But it can be more than a little confusing for newer riders. Zwift adds a variety of aspects to your ride to make it feel more like riding outside. Hope to be somewhat faster next time 🤙 #WorkHardCrushGoals 📷@juliavanvelthoven. 4 hours ago ⁣ 4weeks since my operation on my collarbone 🙌🏻 and 4 savage weeks on the turbo!!⁣ ⁣ It’s been a rollercoaster of emotions, I’ve questioned everything, had plenty of tantrums, cried a lot, wanted to quit, but I stuck it out!⁣ ⁣ Being locked in a house full of incredible cyclists is defo helping!. 5 wkg: You may enter a. Zwift Workouts Ftp Svetlana Drenon September 26, 2017 Zwift workouts review cyclingtips zwift s new training plan platform manually editing zwift workouts zwift s new training plan platform. Another example is when they are climbing up the 11,000 foot Monarch Pass they may be riding full gas at 310 watts because of the altitude. Selecting the segment highlights the associated section of the top chart and also shows the FTP stats in the info box to the left of the selection. FTP ÷ Weight (in KG) = Rider Category. These two VO2 max workouts aim to challenge your body well beyond your comfort zone in less than an hour each, leading to big adaptations and big changes in your fitness and. 'Tempus Fugit' is Latin for 'Time Flies!', it's a 17. These were over-FTP efforts for >60 seconds and then a dynamic recovery. Whether you took the FTP test or just finished a hard ride and got a notice that you have a new FTP score, it's easy to find by following the steps below. Your speed in Zwift is controlled by your power number, the level of effort you’re putting out at any given moment. Zone 3 Tempo = 76-90% of FTP. The following article provides methods for testing for your MAX Heart Rate (MAX HR). The idea behind the Performance Analytics was to give users the ability to track and analyze their training progress and compare it to previous seasons and/or performance in an easy to use platform. For reference, my FTP based on 95% of a 20-minute test is 328w. This trainer is the perfect winter training tool. Today I decided to take a deeper dive into Zwift and discuss the Zwift PowerUps functionality. I'll take a SWAG and say 3. A COURSE FOR CHAMPIONS. Zwift adds a variety of aspects to your ride to make it feel more like riding outside. Get a healthy and active lifestyle with mywellness. Our review. It connects to most popular training apps, like Zwift, Tacx and Trainerroad. Lactate inflection point (LIP), is the exercise intensity at which the blood concentration of lactate and/or lactic acid begins to exponentially increase. Will be interesting to see if people hit burnout/fatigue early in the season on account of the earlier peaks but there is definitely a lot to be gained by racing over winter. There are multiple methods to define training zones. Zwift courses do not use real world weather data, but with a real world race and a Premium Subscription you would see data on temperature, humidity, pressure, wind speed and wind direction for the entire course. FTP tests are designed to push you to your limits. Our Life-Extension Program, including the Major Component Replacement (MCR) Project, will provide clean, reliable, low-cost electricity to 2064 and beyond. 0 wkg and 250 w FTP: A: 3. (The "FT" column is your FTP number. Order or Return Status. THAT TRIATHLON SHOW HOMEPAGE: www. I find Zwift pretty suited to setting wattage targets (before I had a trainer I had no way to measure my power) so the first thing I did was to try to average at least 200 watts on all climbs in Zwift. Strava suggereert allerlei uitdagingen en nieuwe vrienden. Different training systems use slightly different zones but those found on Zwift are based on Coggan's training zones. I’ve set 275 W as FTP in Zwift because my Garmin measured that outside, but it was measured at the start of summer (June) when I was in training. I'm hoping this will crank up my ftp pretty fast. Take Precision Hydration's FREE sweat test and learn how you should hydrate. In theory a time trial should be a simple test of your ability to ride your bike as fast as possible over a set distance. How new are you to cycling? If you're relatively new a 12% jump wouldn't necessarily be a huge shock, though it would likely be part actual physical improvements and part you getting better at pacing yourself through the FTP test compared to last time. Sure thing,I'm currently on Week 9 with the Build me up training plan. Take the test in Zwift. Phil Mosley January 31, 2020. At every distance and angle, images are sharp and comfortable to watch for an immersive home-theater experience. Watts/kg on the power curve 14 June, 2012 by David Johnstone. To use these tables, simply locate and highlight (or circle, if using a printed copy) the peak or maximum power that an athlete can generate for 5 s, 1 min, 5 min, and at functional threshold power, and then connect (either visually, or using a pen or pencil on a hard copy) the values horizontally to derive the athlete's "profile". Whats people lookup in this blog: Zwift Workouts Ftp Builder; Zwift Training Ftp Builder; Zwift Training Plan Ftp Builder. First you will need to know your FTP. After 4 weeks of using and testing this product, I was able to increase my FTP by 3% and improve all my personal bests. As we've already discussed, your speed in Zwift is determined by three things. Sprint, jump or dive right in!. 'Tempus Fugit' is Latin for 'Time Flies!', it's a 17. CLS Hills 'n' Thrills Season 2. FREE worldwide delivery available. So let's say two weeks ago, XERT said my TP was 250W, and a Trainer Road Ramp test said my FTP was 250W. Jan 2017 - FTP 216-----After about 4 years of ‘riding bikes’ during warm weather, I got a Kickr and a subscription to Zwift and took my FTP test that day after not being on the bike for a month. The chart above shows each zone, what length intervals you should ride in this zone, and what percentage of max heart rate or power FTP you should aim to ride them at. Cycling-specific Articles. I’m still using this same setup at home for training sessions and it’s working great. I don't have a power meter on my bike so I have always used average MPH as a sort of guide for effort. Heart rate training can be a vital tool for cyclists. As soon as you change the number, your new FTP value will be saved. Marathon Pace Chart in Miles. Zwift workouts get fit indoors with structured training road cc training log schred s ftp builder for better w kg rotorburn the road to reery ftp builder part 2 and that dreaded test how it works zwift s new training plan platform dc rainmaker. Pick from workouts designed by professional coaches for real-time guidance on your target power and cadence or go for a Free Ride! Measure your progr…. ) and then the sustained sub-FTP efforts force your body to clear them out while still working hard. but rather all about the social aspects (see their group workout feature where speed is adapted according to FTP etc. Strength Training Tips. Power is measured in watts and you can always see the watts you're putting out by looking up in the top left corner of Zwift. However, before you start tracking your heart rate, it’s important to understand what exactly goes into this type of training. Thanks to the WattRate® LCD computer, IC5 features performance displayed in watts. Today I decided to take a deeper dive into Zwift and discuss the Zwift PowerUps functionality. (The "FT" column is your FTP number. Sørensen’s final average wattage was bang-on his Functional Threshold Power (FTP) of 360W. Events; Connect; Teams; Leagues Tour For All 2020. 0 Workouts are for your personal achievements. The ramp portion of the test should, ideally, take about 5-20 minutes to complete. This week we have an interview with Pro Athlete and Zwift Challenge winner Ella Harris. 5w/kg, a 3w/kg FTP rider, while placing amongst the top 10% of all riders, still barely breaks Coggan's lowest tier, Untrained. Zwift automatically tests your FTP on every ride, prompting you if an increase is. All this is explained in greater detail right here Effectively, if you undertake a 20 minute test and have this as your reference 100%, you can go 5% harder for six minutes, but go 5% less hard for. Reference and Recommended Reading: Training and Racing with a Power Meter by Hunter Allen and Dr. Here are the categories that they recommend you race based on your FTP data and watts per kilogram. It hurts less, removes pacing from the equation, and takes less time to complete. Then use the settings in the screenshot below. The training effect you get from a session is a combination of how hard and. I see Zwift being useful for group rides during the winter, but it doesn't seem to be as compelling a platform for training plans the way TrainerRoad is. Group-ride dynamics come alive in your garage or living room Buy if, You have a trainer and motivation, but little time to ride. 200-250 is fairly strong to very strong depending on weight. The FTP development Session consist of; 10 minute controlled warm up with bursts up to FTP 20 minutes @ 85% FTP 4 minutes recovery @ 150 watts maximum 20 minutes @ 85% FTP 6 minutes cool down spinning at 100 rpm Six weeks on from my sessions above, I knocked out the following interval. ) This chart was originally created by Andy Coggan. It may well be beneficial, but how to structure sessions accordingly might be very hard. Zwift certainly provides a more entertaining way of riding indoors. During your training your performance is displayed in a graph, where power output, cadence and speed are plotted against time or distance. Select any workout, then change the FTP number at the bottom-left. Zwift (Beta) Zwift is a social indoor cycling video game and training platform. Take the test in Zwift. I have designed several event specific six week sweet spot plans for $49, check them out! If you have 6-10 hours to train per week you can raise your threshold power as much as 5-20% (depending on several factors). Very nice! The new data fields are heart rate zones and power zones. At the moment (winter time here) I follow the 10-12 weeks ftp base builder in zwift + 2 Vo2max trainings per week. 0 wk/g pace"). I was just lucky enough to have access to the "golden ticket" to the early beta test, the Fan Manual was set up at that time. It is a question that I get asked a lot. You may enter a higher category than the one suggested. Zwift workouts get fit indoors with structured training road cc training log schred s ftp builder for better w kg rotorburn the road to reery ftp builder part 2 and that dreaded test how it works zwift s new training plan platform dc rainmaker. For most riders the winter season is a boring time with indoor training like spinning, home trainer or stationary bicycling. It makes sense that your threshold on a given day varies based on fatigue, stress, etc. ** Our default testing format to estimate an athlete's FTP was changed to the TrainerRoad Ramp Test since this post was published. Zwift on Linux Apr 7, 2020 · 2 minute read · Comments Getting Zwift to run on Linux was a journey I started just over a year ago. This trainer is the perfect winter training tool. It may well be beneficial, but how to structure sessions accordingly might be very hard. For longer and more difficult workouts, try to do the entire workout. is the amount of Bruce Power energy. Newly introduced to Zwift is the ability to show your heart rate and power zone graph in any mode, not just in Workout Mode. Smartwatch with a beautiful, bright AMOLED display. but rather all about the social aspects (see their group workout feature where speed is adapted according to FTP etc. Zwift Classics Women. Zwift workouts: Zwift Study by Philipp Diegner » SST/L4 Zwift workouts: 6wk Beginner FTP Builder » Day 2 Interactive Fitness Games - AskMen. Most of the time, this will be what you use to figure out your category. It, like many trainers in this 2019 indoor training season of new devices, lacked the accuracy I'd expect - especially from a top-end unit. Not much fitter, but much better equipment. 51K subscribers. Your Zwift user ID is something you need for two important purposes: Logging in to ZwiftGPS and signing up at ZwiftPower. The chart above shows each zone, what length intervals you should ride in this zone, and what percentage of max heart rate or power FTP you should aim to ride them at. A blood lactate test is typically performed in a sports performance lab-not exactly something everyone wants to pay for or undergo regularly. Keep core tight and don't let hips lift or dip. Whether you took the FTP test or just finished a hard ride and got a notice that you have a new FTP score, it's easy to find by following the steps below. Today I decided to take a deeper dive into Zwift and discuss the Zwift PowerUps functionality. Active Recovery. An FTP test is a 20 minute effort designed to estimate your FTP. When you enter the 20-minutes interval, Zwift will disable ERG mode and turn on resistance mode "incline mode" and allows you to manually adjust resistance. Click 'Menu' in the bottom left of your screen. 0 is doable for most with some work. Boring as hell. The higher the line goes, the harder you're working. The Zwift C category (next from the bottom) says that you should be able to ride at the level between 2. In this post - the second of a. More information on Zwift Racing is best found on Facebook and I am more than happy to point anyone in the direction of some good groups – but to start with I suggest looking at the Zwift Events pages (races and organised rides can be found) and Zwift Power, a third party website that analyses and presents race results is a great resource. For all other factors we entered a standard value. 2RR ITT Bologna League. Group-ride dynamics come alive in your garage or living room Buy if, You have a trainer and motivation, but little time to ride. However, unless you regularly ride 40 km time trials, finding the motivation to turn yourself inside out for an hour is extremely difficult. The M3i is the culmination of over a decade of refinement of the M3 and hundreds of changes, from mastering the flow of sweat around the bike and better corrosion resistance, to a power meter so accurate that it was the first Indoor Cycling Bike to pass the EN957-10 European Standard for accuracy and safety. Take a look at the TrainingPeaks WKO4 Interval Targeting Chart below. I wanted to do the FTP test on Zwift using the Tax Flux to help work out my best numbers for winter training. ×This demo of a premium race plan gives you access to test and explore the many powerful features that a premium subscription offers. What I've noticed is I've got a higher FTP from training indoors, and my FTP diminishes over the warmer months when I'm outdoors. A smart trainer offers the premium indoor cycling experience - your trainer will connect over Bluetooth or ANT+ wth Zwift, display accurate and live power data, and with ERG mode enabled, can have its resistance controlled according to hill mountain gradients. Of those three, your wattage is what you have immediate control over. I'm hoping this will crank up my ftp pretty fast. Weeks 1 through 3 are progressive in TSS, and week 4 acts as a regeneration week to allow for supercompensation and an increase in your FTP!. 0 illustrates that the user has put out a Normalised Power value equal to his/her FTP value. The Zwift thread got me thinking about this one since they have a version of this buried on their site WRT their race classes This chart always came with some disclaimers, but, I think that since it has been rehashed dozens of times in internet forums the conclusion each time is that at least in the slower ranks the numbers are quite optimistic. 3 - For me, the ramp test method of FTP testing seems to report my FTP about ~10w lower than. The plans have lots of variation, making them fun for the trainer and Zwift-type riding, but they can also be used for outside riding. Software & Map Updates. Tour de Zwift is a multi-stage party that brings together the entire run community. HR Zone Calculator FTHR: Heart rate (Beats per minute) HR Zone Low end zone High end zone 1. You can think of them as in game boosts and in fact that is exactly what they will do. One that's versatile enough to handle the most intense interval sessions as it is the easiest of recovery rides. If you've done an FTP test, this becomes painfully clear (quite literally in some cases!). USING – ZWIFT (SUBSCRIPTION) ZWIFT is set on the imaginary Pacific Island of Watopia and also in a virtual London-Surrey hybrid. Zwift online trainer videogame review. The FTP is taken from your 95% of 20 min race performance. The FTP score was originally designed to predict your maximum power over 60 minutes. Read more about the Advanced Weather chart under our on the FAQs page and see it in action on our Ironman World Championships Demo. Create your account here!. ERG MODE WHEN FTP TESTING. Rider categorization for racing on Zwift breaks down differently, although this may change when Zwift rolls out their racing features. Hi there, Just took an FTP test. As soon as you change the number, your new FTP value will be saved. Before I share my FTP result, let’s speak about my starting point of FTP. The training effect you get from a session is a combination of how hard and. Chris Froome can put out an astonishing 414 watts for 30 minutes, his kcal expenditure during that time period would be: 414 Watts * 0. Microsoft Corporation - 5. But it can be more than a little confusing for newer riders. (but I read that Zwift doesn't support the bluetooth trainer yet). Together we’ll explore routes on all seven worlds. It'll miss some,as at the beginning I was doing gym and run workouts as well,so I've had to skip 4 workout due to time constraints(3 in the first 2 weeks and 1 on. FTP (Functional Treshold Power) : C’est la puissance moyenne que l’on peut tenir pendant 1 heure. You can see that the power ramped up from 100w to 150w then back down to 100, then up to 200w, etc. Microsoft Corporation - 5. Solid choice for serious core warmth, can carry decent amounts of kit all day, yet is packable into smallish spaces. Zwift adds a variety of aspects to your ride to make it feel more like riding outside. The FTP development Session consist of; 10 minute controlled warm up with bursts up to FTP 20 minutes @ 85% FTP 4 minutes recovery @ 150 watts maximum 20 minutes @ 85% FTP 6 minutes cool down spinning at 100 rpm Six weeks on from my sessions above, I knocked out the following interval. ** Our default testing format to estimate an athlete’s FTP was changed to the TrainerRoad Ramp Test since this post was published. The SNAP's legendary flywheel features technology that creates the same resistance experienced when riding outdoors. Before using the calculator, you need to determine your FTP. I’ve set 275 W as FTP in Zwift because my Garmin measured that outside, but it was measured at the start of summer (June) when I was in training. Available in Zwift View workout More workouts like this. com and your time. Weeks 1 through 3 are progressive in TSS, and week 4 acts as a regeneration week to allow for… Continue reading Zwift's "Build Me Up" Flexible Training Plan. If you're an active rider in Zwift, you probably have a good idea what your top-end performance and fitness is. 2x 1min @ 90rpm, 75 % FTP, 1min @ 80rpm, 50 % FTP. TSS is based on Andy Coggan's idea that a 100% FTP effort for 1 hour will equate to 100 TSS. If you don't know your FTP, we recommend taking one of our FTP tests. com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. It, like many trainers in this 2019 indoor training season of new devices, lacked the accuracy I'd expect - especially from a top-end unit. 0 wkg and 250 w FTP: A: 3. 9146) Grab your smartphone and open your calculator. Using the Xert Remote Player The Xert Remote Player is a web-based tool that allows you, your friends and even your coach to view your workout live as you're doing it. FTP is the keystone to training with power. On mobile or web, Garmin Connect is the tool for tracking, analyzing and sharing health and fitness activities from your Garmin device. Bluetooth Smart FTMS Many apps have the ability to control resistance over the above protocols, which offer a smart training experience. Of course, if you are going. For an overview of these features please watch our Race Plan Details Overview video and for more detailed information visit the Race Plan Details section of the FAQs page. That being said, I'm not too worried about it. Take a look at the TrainingPeaks WKO4 Interval Targeting Chart below. We also have News, Discussion of the Week, High 5 and Q&A’s. You will also notice that there are wide differences in VO 2 max. Click here for more information. Another example is when they are climbing up the 11,000 foot Monarch Pass they may be riding full gas at 310 watts because of the altitude. I was just a little surprised when I was killing myself on Zwift climbs that none of them counted toward any of the climbing badges in Strava. Jan 2017 - FTP 216-----After about 4 years of ‘riding bikes’ during warm weather, I got a Kickr and a subscription to Zwift and took my FTP test that day after not being on the bike for a month. Technogym's. 82 W/kg as 'good'. 5 hours * 3. PowerMatch: Using Power Meters with Smart Trainers PowerMatch is a feature from TrainerRoad that allows you to use your power meters to control the resistance on your smart trainer. 3min @ 50 % FTP. Additional Resources. My FTP (1hr power) is about 240 watts, and I am 61kg. The end result is even when I'm going FTP and sweating up a river, sweat isn't pouring down my face. Edit: I have high FTP/5min mmp (~cat 2 on the chart) and low 1min/5sec (cat 4 on said chart). 6 wkg and 300 w FTP. This drastically changed the training effect I got. How Zwift is Changing How We Train in the Off-Season When we look outside to find rain, snow, or traffic-choked roads, many of us head indoors for exercise. Rapid FTP Booster Training Plans (Zwift Compatible) In our cycling training plans, we make every fourth week an active recovery period, with half the training volume of a normal week. Here’s a handy chart showing typical power numbers for various categories of cyclists in real-world racing. Be it the full on 60 minute test, the more manageable 20 minute version or the increasingly popular time crunched 8 minute test. *By working within specific zones you can be sure that you are working at the right intensity to achieve specific results. The rear wheel is on a Tacx Vortex turbo trainer, which is linked via Bluetooth to Zwift, within which my daily route is on Watopia's virtual world, of the Tempus Fugit flats. on December 18, 2017. The 20-minute FTP test is the most commonly used test to determine your FTP value. 6 = 745 kcal. Edit Reset. Using zwift to improve your functional threshold power how it works zwift s new training plan platform dc rainmaker zwift workouts 360 velo building custom workouts in zwift you. 2x 1min @ 90rpm, 75 % FTP, 1min @ 80rpm, 50 % FTP. Get a healthy and active lifestyle with mywellness. is the amount of Bruce Power energy. In theory a time trial should be a simple test of your ability to ride your bike as fast as possible over a set distance. Van Trainingpeaks (TP) heb ik het uitgebreide pakket en die app analyseert mijn grenswaarden en past zo de intensiteit van mijn trainingen aan en doet zelfs voorspellingen over hoe fit ik ben op 15 augustus. This chart shows an athlete's Power Duration Curve (PDC), Mean Max Power (MMP), and a target for repeating in intervals. Once you have established your FTP you can determine your training zones, where each zone is a specific percentage range of your FTP. If you remember back to physics class, it takes more effort (power) to move bigger, heavier masses. as with any other workout you have the option to increase or decrease. Zwift online trainer videogame review. Chris Froome can put out an astonishing 414 watts for 30 minutes, his kcal expenditure during that time period would be: 414 Watts * 0. Fire TV Cube Review This post provides an in-depth Fire TV Cube Review and has been written to help you determine whether you will purchase one or not. Together we’ll explore routes on all seven worlds. Garmin Support Center is where you will find answers to frequently asked questions and resources to help with all of your Garmin products. The Zwift Companion App is the perfect companion to Zwift. When it's nice weather outside I ride outside. 今日のZwiftレース 2019/08/12; 暑さに慣れるのだろうか? 書きながら考える; 色々と考える 【Zwift】KISS RACE Americas AM 2019/08/08; Zwift ベース練習 イベント; ZHR Masters 暑さに敗北宣言; Zwift Power (外部サイト)を試す; ZwiftトレーニングはBクラスでよさそう. It is not exactly the same protocol as TR's, but similar: only difference is that instead of a 5min all-out (TR), my coach prescribes 3min @90%FTP + 3min all-out. Zwift virtual power has a deserved reputation for not being that accurate. Read more about the Advanced Weather chart under our on the FAQs page and see it in action on our Ironman World Championships Demo. Do a longer ride 1-2 days a week too. Specialized GPS smartwatch with tactical features, Pulse Ox, pace guidance, routable TOPO mapping and more. Rep Ranges For Athletes. Edit: I have high FTP/5min mmp (~cat 2 on the chart) and low 1min/5sec (cat 4 on said chart). Cycle 1 focuses on raising your FTP with training formats that will also help you maintain your ability to change speeds and hang in the fast pack. This plan contains two distinct cycles. 5kg then their best 3 race average FTP would need to be 280w (3. An hour of pain will not lie to you. Not much fitter, but much better equipment. If you use Zwift, you can find the 20-minute test in the workout library and Zwift will guide you through the test with step-by-step instructions. Yesterday, TrainerRoad officially launched Performance Analytics, the ability to import other rides from third-party apps, and additional features to the "Ride Page". The IC5 combines innovative design with precision engineering and high-quality mechanical components. It’s a nominal value based on the theory that you would need more power to go at the same. Whatever option you choose, your mileage earns you points toward in-game upgrades like kit designs and fancy wheels and frames for your virtual bike. Thanks to the WattRate® LCD computer, IC5 features performance displayed in watts. In order to ride solo, by the way, you can simply select the workouts from the Zwift Training option menu. Finish all stages and unlock a kit to light up your locker. *By working within specific zones you can be sure that you are working at the right intensity to achieve specific results. It's composed of three elements that can be viewed all at once, separated, resized, and even overlaid on top of other views (like Zwift) to give you all the data & feedback. 3R + Cannondale SuperSix - Event Counter. *When riding in ERG mode you may. but rather all about the social aspects (see their group workout feature where speed is adapted according to FTP etc. Group-ride dynamics come alive in your garage or living room Buy if, You have a trainer and motivation, but little time to ride. Very nice! The new data fields are heart rate zones and power zones. 6 wkg and 300 w FTP : A: 4. I suspect there are far more triathletes using Zwift for running than there are straight runners that don’t otherwise cycle on Zwift. For all other factors we entered a standard value. Most of the time, this will be what you use to figure out your category. Number 6 in our Zwift top 10 tips for beginners covers one of the most hotly debated topics amongst Zwifters. Zwift introduced Power match back in May. I decided to make some videos on my experience in growing my fitness to get to FTP of 4. This plan contains two distinct cycles. As such, it is more logical to define training zones relative to an athlete's threshold power, vs. 0 wkg and 250 w FTP: A: 3. Check your personal coach tips when you are at home. Then use the settings in the screenshot below. Finding the right fit can be a challenge. The big number on the far right, the one that really counts, is your total output. Each phase is 4 weeks long. You can see the effort you're supposed to produce as a sort of chart of green blocks, and you can see the actual power you're putting out as a yellow line on top. Zwift Classics. The higher the line goes, the harder you're working. What I've noticed is I've got a higher FTP from training indoors, and my FTP diminishes over the warmer months when I'm outdoors. If you are concerned with increasing FTP then I suggest the following workout plan 3 times a week do 4x10 min intervals with 5 mins recovery between intervals. Using my data as an example: Weight = 185lbs (converted to Kg = 83. Make sure you’re well rested, and have plenty of water on. That puts me at the top end of B. Since the actual FTP is closer to the one-hour effort, it might be more advisable to perform a 60-minute test, or to take the value obtained for 30 minutes, multiply by two and subtract 2. Make sure you check out our article: macOS Mojave problems and how to fix them At this year’s WWDC event, Apple officially announced macOS Mojave, the next version of Mac operating system. (The “FT” column is your FTP number. 82 W/kg as 'good'. Hope to be somewhat faster next time 🤙 #WorkHardCrushGoals 📷@juliavanvelthoven. ' Finally, riding at a higher cadence is actually easier on your body. Zwift Workouts to the Rescue. Zone 6 Anaerobic Capacity = 121-150% of FTP. As a result 95% of the 20 minute average power is used to determine FTP. FTP ÷ Weight (in KG) = Rider Category. 6 or 67 points. I suspect there are far more triathletes using Zwift for running than there are straight runners that don't otherwise cycle on Zwift. Today I did a training on zwift. 30 minutes. 9146) Grab your smartphone and open your calculator. In our cycling training plans, we make every fourth week an active recovery period, with half the training volume of a normal week. Jan 2017 - FTP 216-----After about 4 years of ‘riding bikes’ during warm weather, I got a Kickr and a subscription to Zwift and took my FTP test that day after not being on the bike for a month. Garmin states that I trained the entire time in zone 7.
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