Noob. Started Build Me Up plan. Doing Novanta. There are intervals where I was supposed to drop from 90 to 65 RPM and maintain 215 watts. Not an issue. However, the 65 RPM is supposed to be done standing.
I can easily hold 65 RPM seated at 215 watts but standing, the pedals just fall through. I would never stand on the pedals with that little resistance outside. The intervals became battles to pedal smoothly standing with what felt like zero resistance on the pedals. Is that the intent of that interval? If yes, what is the training goal of that exercise?
Thanks for any and all knowledge, conjecture, and guesses you want to throw out.
Same issue here but at a lower power level due to a lower FTP. Same work out, same issue. Did you ever learn the answer as I am a noob and would love to understand. I also have some knee issues and I think my knees would be happier standing with a much harder gear at 65 rpm
I posted that question in my first weeks on Zwift and never got an answer. I then logged over 1800 km on Zwift and faced the same issue repeatedly. I understand their goal, to keep your pedal stroke smooth even when standing. However, the issue is that with that little resistance I would NEVER stand on my pedals on the road. I’d stay in my seat until the resistance was much higher. Therefore, and I know this won’t be a satisfactory response, I just complied with the request when possible and ignored it and stayed seated when I didn’t feel like it. They worked in standing and sitting drills very effectively in the programs I did. Especially with changes in cadence and such but low watt low resistance standing, really seems like a miss to me.
Excellent question. I should note that my FTP is like 265 and holding 215 for any given amount of time is a solid effort for me. Doing it standing for 30 seconds though is a different story. I’m 6’1", 215lbs and when that weight stands on 215 watts of resistance it just falls through. Which I’m assuming is the goal. If I can pedal smoothly, standing, with little resistance, than I can do it with more resistance.
Hi @Kai_Opalka! I am doing my second round of the Beginner FTP Builder and have the same problem. Did you ever come up with a way to do the drill properly? As a beginner, the program has me doing a minute at 70 cadence and 95W, which at my weight isn’t possible. If I do 70 cadence standing, my wattage is too high. I suppose I could rig a harness from the ceiling so I can hover over the pedals in order to put out the desired numbers… or I can stay seated. Of course hopefully I will lose some weight and maybe that will make it easier too. Or get stronger so that I have to put out a higher wattage anyway.
I never completely fixed the issue. I tried to stand as much as possible, and would lean on handlebars increasingly in order to stay smooth at low resistance. Would sit when no longer possible to stand. Like I said, it doesn’t make sense to me as I would never stand on the pedals at low resistance but I’ve just rolled with it.
All around Zwift has been a great experience though.
I have the same problem. I have the Hub and have been upping the resistance during the standing, but it is a bit of a pain for 30 second intervals. I would never stand with the lack of resistance in real life, so hard to do in the program. It makes my pedal stroke seem very very very bad. Am currently also in Build Me Up plan. Just finishing the first week. I would like more pedal practice…
What percentage of FTP were you riding at? IIRC there was maybe one workout in all of BMU where there were standing intervals at a sufficiently low power (maybe 75%) that I found it tricky to do them standing at the suggested cadence.
From memory, I just did them at an even lower cadence instead and told my knees not to worry.
