How to determine FTP for Concept2

[Livio Livius]

I am doing all my bike workouts with a powermeter. Same since a few months for running (Stryd). Uploading all workouts to Trainingpeaks. TSS/IF is calculated based on wattage powerzones. These powerzones have been determined during a cycle and running test with oxygen mask.

Q: how do I determine powerzones using C2? Just row 2k and look at the average wattage? Or do I row 20min and take 92/95% of average wattage output?

[jamesg]

See the Interactives, which base bands on 2k Watts: up to 60, 70 and 80% for UT2, 1 and AT. Alternatively try a 500 and work at about 50%, or use ratings 18-24 for UT, 27 for AT, holding stroke work roughly constant.

https://indoorsportservices.co.uk/training/interactive

There's ample choice of Level, Weeks and days/week.

[Livio Livius]

Problem is those settings are all based on HR. That is not what I am looking for, I want to train based on wattage.

[JerekKruger]

Problem is those settings are all based on HR. That is not what I am looking for, I want to train based on wattage.

They allow for both. Specifically it defines UT2 as 45-60% of 2k power, UT1 as 60-70%, AT as 70-80%, TR as 80-105% and AN as 105-115%.

[kini62]

I am doing all my bike workouts with a powermeter. Same since a few months for running (Stryd). Uploading all workouts to Trainingpeaks. TSS/IF is calculated based on wattage powerzones. These powerzones have been determined during a cycle and running test with oxygen mask.

Q: how do I determine powerzones using C2? Just row 2k and look at the average wattage? Or do I row 20min and take 92/95% of average wattage output?

Just read that using a percentage of 20 minute power is not accurate. You really need to do the full hour to get a true measure of FTP. I would do the same with the C2. It will be much more accurate.

[lindsayh]

Just read that using a percentage of 20 minute power is not accurate. You really need to do the full hour to get a true measure of FTP. I would do the same with the C2. It will be much more accurate.

From what I understand the "middle" 22' of a free rate flat out 30' is a reasonable proxy for the hour.

[JerekKruger]

From what I understand the "middle" 22' of a free rate flat out 30' is a reasonable proxy for the hour.

That's for heart rate I think. For power, if you're doing an honest hard 30 minute TT, you'd expect it to remain fairly stable throughout so it doesn't matter where you take the average.

[amirali_777]

FTP ramp test on Concept 2 (by EXR):

2min Warm up

1min intervals at:
2:58 (60W)
2:43 (80W)
2:32 (100W)
2:23 (120W)
2:16 (140W)
2:10 (160W)
2:05 (180W)
2:01 (200W)
1:57 (220W)
1:53 (240W)
1:50 (260W)
increase 20 W per minute till failure.
Multiply the last sustained interval power by 0.65 to get the rowing FTP.

[Brennus]

Q: how do I determine powerzones using C2? Just row 2k and look at the average wattage? Or do I row 20min and take 92/95% of average wattage output?

Don't use average 2k effort. 2k is a VO2max effort. You can do a GxT if you are confident in your FTP:MAP ratio...but be warned it's not necessarily the same between running/cycling/rowing. In fact, almost certainly not the same.

There is an adaptation of the Allen/Coggan 20 minute test. You can read about it (in a rowing context) here:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9365101/

I think you are familiar with this test since you mention the 92%/95% multiple.

And, finally, you can just use a 3 or 5 point CP model. That's probably what I would pick. It's a little easier to build the power/duration curve...and I feel like most contested rowing distances are middle distance/vo2max efforts. CP tends to be a little higher than either Coggan-test or GxT derived FTP. So that might be a little better suited to rowing specific duration efforts.

Plus, as the CP folks will tell you, it's the only one that really identifies actual physiologic levels. ;-D

[elvish112a]

I am doing all my bike workouts with a powermeter. Same since a few months for running (Stryd). Uploading all workouts to Trainingpeaks. TSS/IF is calculated based on wattage powerzones. These powerzones have been determined during a cycle and running test with oxygen mask.