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Measuring is always better, and so a power meter is a great tool to use when developing a plan and/or analyzing ride data. If you have a power meter, we'll make use of a it but will estimate watts if your ride file does not include watts. Note that Tempo Remote highlights estimated watts on the Ride Analysis page so you know whether Tempo Remote is working with actual or estimated watts.
Changing a Workout Day To change the workout for any day, click in the area under the plan for that day. You will be presented with dialogue box. Select the “Mark as Trainer Workout” option and then Save. Select OK on the verification dialogue box. The system will then recalculate your Training Plan and that day will now be a Trainer day.
Download your ERG or ZWO file for your Trainer Activity Once you have marked a day as a Trainer day, click on the training plan for that day (represented by a blue box). You will be presented with a dialogue box containing the workout for that day, and two buttons representing .ZWO and .ERG file types. Simply choose which file format you'd like and save it to your computer for upload to the system of your choosing.
Your Default FTP (Functional Threshold Power) is the number you initially entered as your Default FTP number. After you ride your first FTP Test, Tempo Remote uses the adjusted test results (best 20 minute power minus 5%) in place of your Default FTP.
The first ride of the season marked as an FTP Test will be used to calculate the starting FTP value for the entire season. This is because the formula for predicting FTP over time needs a stable beginning point. All rides marked as FTP Tests throughout the season contribute to improving the accuracy of your predicted FTP. However, they do not alter the Default FTP like the first FTP Test of the season does. Conversely, Tempo Remote calculates training loads using the most recent FTP Test. The Training Progress graph is based on having at least 5 FTP Tests (and at least 20 rides) in the past 200 days.
- Get a good warmup - Tempo Remote will guide you through a consistent warmup before each test.
- Use the same course - It's a good idea to use the same (or similar) terrain for each test. This way there is better consistency in your results over time.
- Start gently - Starting too hard will cause you to lose steam towards the end. Your start should be in zone 3, at the most. What you save in the first few minutes will serve you well towards the end.
- Avoid looking at your power meter - Focus on your effort and not the numbers. The idea is to do your best and not to stay in a particular zone.
- Leave it on the road - The idea is to try to do your best. Sometimes your FTP Test will be integrated into a longer workout. Do your FTP Test in the early part of the workout and don't "save" anything for later. Do your best!
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