Ftp 226
The FTP test calculates the power at your individual aerobic-anaerobic threshold that you can maintain over 60 minutes. From this value, you can easily derive your performance-based training zones, which is why the test has become the most popular field test for cyclists.
What’s behind the FTP test?
Developed by Hunter Allen and Andrew Coggan, the Functional Threshold Power (FTP) test looks at average power output during a 20-minute maximal effort. 95% of this power corresponds to the FTP, i.e. the maximum power that an athlete can produce over 60 minutes. It is also the indicator of the individual aerobic-anaerobic threshold (IANS). The FTP test has become the most important field test on cycling and can be run as a test protocol in various cycling simulation softwares such as Zwift. I use this test very regularly with my coached athletes to determine their current performance capacity and to be able to specifically plan further training sessions.
How to determine your training zones derived from FTP
Based on the FTP, an athlete can determine his or her performance-based training zones. The following table shows these training zones as a function of FTP. The power shown in watts refers to an exemplary FTP of 250 watts.
Warm up before the test!
The FTP test will push you to your performance limits, so you should only engage in it when thoroughly warmed up. Zwift has developed a comprehensive warm-up program with increased intervals and maximum and recovery periods that will prepare you for the Time Trial in the best possible way. If you want to do the test outside on the road, the same applies as inside on the roller: no maximum load without a thorough warm-up!
What to expect in the FTP test on Zwift
The FTP test on Zwift lasts a total of 73 minutes. Before you start the 20-minute maximum load, you warm up for about three quarters of an hour. Finally, after the test, you can expect 10 minutes of cool-down, a real recovery after the intense load in the main part. And this is how the test protocol on Zwift looks in detail:
How strenuous is the FTP test?
In good German: Sauanstrengend! 20 minutes at full throttle is not child’s play. You’ll probably curse yourself for having started it in the first place. Watch the video below to get an up-close look at what you can expect during the test.
How often should I take or repeat the FTP test?
I recommend that you repeat the test at the end of every second unloading phase (i.e. about every two months). This will give you a very accurate picture of your performance development and help you avoid incorrect loading (e.g. GA1 units driven too fast or intervals with too little training stimulus). Of course, you can repeat the test more often if you feel like it. But be careful: This is not for the faint of heart 🙂
Which FTP value is good?
In 2010, Hunter Allen and Andrew Coggan investigated how FTP values should be classified in relation to body weight in men and women in the study “Training and Racing with a Power Meter” (VeloPress). They came to the following conclusions:
Men
Women
If you want to know more about the test or are interested in a structured bike or triathlon training with me, feel free to contact me via the button. I look forward to hearing from you! Contact me now without obligation
Introduction
This document describes the three types of FTP proxies supported by Web Security Appliance (WSA) and provides examples of the access protocols.
What types of FTP proxies are supported by the WSA?
Currently, the Cisco WSA supports three methods for FTP proxy:
- FTP over HTTP
- FTP over HTTP tunneling
- Native FTP
These methods use different techniques to communicate.
FTP over HTTP
This method is commonly used by web browsers such as Internet Explorer, Firefox and Opera. It is more of a unique technique where the “Client -> WSA” communication is exclusively over HTTP and “WSA -> Internet” uses FTP to communicate. Once the WSA receives the response from the FTP server, the WSA determines whether the requested object is a directory or a file. If the object being accessed is a directory, the WSA creates a directory listing written in HTML, which is then forwarded to the client. If the object being accessed is a file, the WSA downloads the file and transmits it to the client. The following example shows the access protocol for FTP over HTTP. 1219138948.126 18058 192.168.10.100 TCP_MISS/200 1993 GET ftp://ftp.example.com/ - DIRECT/ftp.example CESS
FTP over HTTP tunneling
With this method, you must allow most ports under Web Security Manager > Access Policies > Protocols and User Agents > HTTP CONNECT Ports. FTP servers should normally open ports between 49152 and 65535, but in many cases use ports 1024 to 65535. These ports are used when the FTP client issues the command PASV command when it creates the data channel. If all goes well, you will see two entries in the access log: 1219137634.898 10707 192.168.10.100 TCP_MISS/0 160 CONNECT ftp.example.com:21/ - DIRECT/ftp.example - DEFAULT_CASE-FTS PACCESS These logs show that both the control channel (first log line) and the data channel (second log line) have been successfully established. Filezilla is an example of an application that supports this type of transaction. To enable this feature in Filezilla, choose Edit > Preferences > Proxy Setting, and set the proxy type to HTTP 1.1. If necessary, enter any other required details. For either of these methods, the proxy port must be open for Client - WSA only, and WSA - Internet must open all outgoing ports.
Native FTP
In this method, the FTP client connects to the WSA on port 21 or port 8021, depending on whether the proxy is implemented in transparent or explicit mode, respectively. The communication between the FTP client and the WSA is based on FTP only. For native FTP, the connection details can be viewed in the FTP proxy logs. However, the actual file transfer and directory listing can still be displayed in the access log. Here are some examples of what you would see in the access log for Native FTP. 1340084525.556 2808 192.168.10.100 TCP_MISS/226 2790 RETR ftp://ftp.example.com/examplefile.txt - DIRECT/ftp.example Ftp 226.
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