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Improving endurance, speed, and overall cycling performance.Performance Analysis and Goals: Regular FTP testing offers valuable data for tracking progress and setting realistic performance goals.How to improve your FTP?To improve your FTP, focus on enhancing your aerobic energy system with cycling training including increasing endurance, boosting VO2 max, training in the sweet spot, choosing a specific FTP builder plan, regularly testing your FTP every 4-6 weeks to adjust your training plan, emphasizing recovery, and incorporating strength building in your cycling regimen.Increase Endurance: Gradually extend your ride durations to enhance aerobic endurance, crucial for raising FTP.Boost VO2 Max: Include high-intensity interval training (HIIT) in your routine to improve your maximal oxygen uptake.Sweet Spot Training: Train just below your FTP for extended durations to improve efficiency and threshold power.Choose an FTP Builder Plan: Select a structured training plan focused on incrementally improving your FTP.Regular FTP Testing: Test your FTP every 4-6 weeks to track progress and adjust your training plan accordingly.Focus on Recovery: Ensure adequate rest and recovery to allow your body to adapt and improve from training stresses.Strength Building: Incorporate strength training exercises to improve overall cycling power and performance.What happened to your body when you FTP increases?When your FTP increases, your body experiences enhanced aerobic efficiency, increased muscular endurance, improved oxygen utilization, a higher lactate threshold, and better overall cycling performance, indicating a more effective and resilient physiological response to cycling efforts, which strengths the healthy benefits of cycling.What are the limitations of FTP in cycling?The limitations of FTP in cycling It’s important to focus on working at the right intensities. Nick suggests that the three key focus areas for cyclists and triathletes to improve their FTP should be sweet spot, threshold and VO2 max work.What is ‘sweet spot’ training on the bike?“Sweet spot workouts are considered some of the best sessions in raising FTP as they sit just under that FTP number – usually around 88-95% of your current FTP,” says Nick.“Intervals can last from 5-20 minutes in this zone with recoveries around 50% of the effort for the beginner to just a minute or so for the experienced elite athlete. Over time the “time spent” in this sweet spot zone can increase to over an hour.”Sweet spot training helps to push your FTP up from below, and should feel ‘comfortably uncomfortable’. You’re working hard – but never on the limit.Indoor cycling on platforms such as Zwift or ROUVY can often be the most efficient way to tick off interval workouts. [Photo: Zwift]Threshold sessionsThings kick up a notch once you start ticking off some threshold sessions. “Threshold sessions (zone 4) hit the FTP pretty much spot on. Intensities can vary between 95-105%, depending on the duration of the interval,” says Nick.“Threshold work teaches the body to deal with lactate efficiently, whilst still under strain. Efforts can last only 4-8 minutes to start with, but can increase to 3×20 minutes for certain athletes.”If you’re new to interval work on the bike, start with the lower end of the intensity scale for threshold work – 95% of your FTP – completing 3-5 shorter 4 minute intervals. As your fitness improves, you’ll be able to up the intensity and then go for the longer intervals.VO2 maxReady for some hard work? Incorporate some VO2 max training into your schedule and you’ll get some serious gains.“VO2 sessions are the hardest, the intensity of these sessions is 105-120% of your FTP. Although VO2 max intervals do not directly target FTP, they definitely help that number move upwards as it teaches the body to deal with a higher effort. The efforts within the session could be as little as 1 minute, with equal amount of recovery. But could also last as much as 5 minutes.”RELATED: What is VO2 max in running?Hit the hills or give a chain gang ride a go to improve your FTP during outdoor ridesMost of us will turn to the turbo trainer for our interval sessions – after all, indoor cycling is one of the most efficient ways to get the job done, and it makes it easier to control variables so you can work at the prescribed intensity.But if you really can’t face the thought of another ride on the indoor trainer,

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It supports all major browsers and the video format has been changed from a proprietary format to .MP4 format. If your camera does not have this version firmware, please make sure you upgrade it. With CameraFTP's service, most regular setup steps are not required. (You can check these steps in the Camera Configuration screens to make sure everything is configured correctly). 2.1 Setup or Re-configure Wi-Fi If you had already connected the camera with your wireless router, then skip this step. Otherwise, click the Network tab, then click Wireless Setup to configure your Wi-Fi settings. Step 3. Configure the FTP settings Click Network --> Advanced, then click the FTP tab, you can see the screen as follows. If you don't already have an account on CameraFTP, please visit www.cameraftp.com and sign up a free trial account. CameraFTP offers 3-day free trial. When the trial ends, you will need to order a subscription to continue using the service. Assuming you already have a CameraFTP Account, then you need to enter the following info: FTP Server: ftp.cameraftp.com (or IP: 66.220.9.45) FTP Port: 21 FTP Mode: PASV (This camera uses PASV by default. No configuration is needed)--> Upload Directory: You camera folder path, usually it is your camera name. Max File Size(MB): 10 (Enter a small number if possible; the minimum is 10) File Type: Select Picture-only for image recording; or select a video stream to record Interval: It is for image recording only. Enter a Custom Interval based on your upload frequency. Max File Size(MB): 10 (Enter a small number if possible; the minimum is 10) Username and Password: The username is your cameraftp.com username; the password is your camera's license key. You must add a camera from www.CameraFTP.com first. For testing purpose, you can also use your CameraFTP password. Note: In the above screenshot, "Reolink" is the folder name, which is the same as the camera name that you created on www.CameraFTP.com website when you added a new camera. As shown in the above screenshot, the schedule should be enabled, and you need to select all times. If you ordered a Thanks to someone for this tut.Configuring your Bulletproof FTP Server TutorialI thought that perhaps this tutorial might be pretty helpful for those interested in knowing how to configure their Bulletproof FTP Server that don't already know how... Here's how to get started…This is for the BulletProof FTP Server 2.10. However, It should work fine on most following versions as well.I'm assuming you have it installed and cracked.Basics1. Start the program.2. Click on Setup > Main > General from the pull-down menu.3. Enter your server name into the 'Server Name' box. Under Connection set the “Max number of users" to any number. This is the limit as to how many users can be on your sever at any time.4. Click on the 'options' tab of that same panel (on the side)5. Look at the bottom, under IP Options. Put a check in the box “Refuse Multiple Connections from the same IP”. This will prevent one person from blocking your FTP to others.6. Also put a check in the 'Blocked Banned IP (instead of notifying client). VERY IMPORTANT! If somebody decides to 'Hammer' (attempt to login numerous times VERY quickly) your server/computer may CRASH if you don't enable this.7. Click on the 'advanced' tab8. At the bottom again look at the 'hammering area'9. Enable 'anti-hammer' and 'do not reply to people hammering' Set it for the following: Block IP 120 min if 5 connections in 60 sec. You can set this at whatever you want to but that is pretty much a standard Click 'OK'Adding Users11. Setup > User accounts form pull-down.12. Right click in the empty 'User Accounts' area on the right: choose 'Add'13. Enter account name. (ie: logon name)14. In the 'Access rights' box right click: choose ‘Add’.15. Browse until you find the directory (folder) you want to share. In the right column you will see a bunch of checkboxes. Put a check in the following ones: Read, Write, Append, Make, List, and +Subdirs. Press 'select'.16. Enter a password for your new FTP account.17. Click on 'Miscellaneous' in the left column. Make sure 'Enable Account' is selected. Enable 'Max Number

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With the current Sufferfest offer (6 weeks for free), I decided to give it a try. The first step is taking the 4DP test, which has been discussed on this forum before.The test yields five numbers and “categorizes” you as a rider. The five numbers are: 1) Neuromuscular Power (based on 5 second power); 2) Anaerobic Capacity (based on 1 minute power); 3) Maximum Aerobic Power (based on 5 minute power); 4) FTP (based on 20 minute power); and 5) Lactate Threshold (unclear what it is based on). The category it assigns you seems to be based on which of these numbers are higher and/or lower than the Sufferfest algorithm would predict based on FTP (that is just my guess). It labelled me a “Pursuiter,” as my 5 minute power seemed to be higher than expected. To me, what that really means is I have weaknesses at the others, and I should be looking to strengthen those. But I guess it’s all a matter of perspective.I’m not near as versed in cycling numbers as others on here. But I have taken the TR ramp test and I have also gone into a lab to get VO2 Max and Lactate Threshold numbers.My FTP numbers between the Sufferfest and TR differ by 1 watt. That’s it.My Lactate Threshold numbers between the Sufferfest and the lab differ by 12 bpms (the Sufferfest did not give a corresponding wattage). That seems significant.For those of you considering taking the test, I will say that it was quite difficult / exhausting, and that is even with getting off the bike for short periods twice during the test (as recommended). It is a 1 hour test. The 5 minute and 20 minute efforts left me feeling like I couldn’t go any more and had my HR at its “max.” As a less experienced rider, I did have some trouble pacing the 20 minute test. I had never tried to hold a max 20 minute effort before. The shorter efforts were peak efforts but did not completely exhaust me.The test was also the first time I used “slope”. Download Max-FTP latest version for Windows free. Max-FTP latest update: Microsoft Excel 2025; FTP Software. Max-FTP. Max-FTP for Windows . By SoSouiX; Free; User Rating; Home Network Internet FTP Clients Max-FTP Download. Max-FTP. J

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20-Minute FTP Calculator: Quick & Effective Power Testing The 20-minute FTP calculator offers a time-efficient way to estimate your Functional Threshold Power (FTP). While FTP traditionally represents the highest power output you can maintain for about an hour, this quick test protocol helps cyclists determine their threshold power through a shorter, more intense effort. Quick Facts: 20-Minute FTP Test Test duration: 20 minutes of maximum average power output Conversion factor: Multiply average power by 0.95 Results provided in watts and w/kg Test Protocol 1. Warm-up (10 minutes) • 10 minutes easy spinning • 5 minutes progressive effort • 3 x 1-minute high-cadence intervals • 2 minutes recovery 2. The Test (20 minutes) • Start from a rolling speed • Maintain highest possible steady power output • Aim for consistent pacing to avoid early fatigue • Record average power using a power meter 3. Cool-down (10 minutes) • Easy spinning to recover • Gradually decrease effort • Be proud of your higher FTP! Understanding Your FTP Calculation Results After completing your 20-minute all-out effort, the calculator will help determine your FTP by: 1 Taking your average power from the test 2 Multiplying it by 0.95 to estimate your FTP 3 Calculating your power-to-weight ratio (w/kg) Training Applications Your result from the FTP Calculator 20 Minute Test establishes your power training zones for cycling training: Recovery (Zone 1) Endurance (Zone 2) 56-75% of FTP Tempo (Zone 3) 76-90% of FTP Threshold (Zone 4) 91-105% of FTP VO2 Max (Zone 5) 106-120% of FTP Anaerobic Capacity (Zone 6) > 120% of FTP Pro Tips for Accurate Testing • Choose a flat road or indoor trainer for consistency • Test when well-rested and properly fueled • Maintain a quasi-steady state effort throughout • Retest every 4-6 weeks to track progress • Consider weather conditions and fatigue levels What is Functional Threshold Power (FTP)? Functional Threshold Power (FTP) represents the highest power output a cyclist can maintain for approximately one hour. This threshold power is a crucial metric in the cycling community, closely related to your lactate threshold and overall cycling performance. While traditional FTP testing methods involve long periods of sustained effort, the 20-minute FTP test offers a practical alternative for calculating FTP. This shorter test helps determine your threshold through a focused, all-out effort that many athletes find more manageable while still maintaining good accuracy. Comparing Testing Methods 20-Minute Test Traditional method balancing