Also, assuming I stick to the plan and complete it to the fullest extent, what type of FTP again am I hoping to achieve? Training at the top end of the Tempo range will improve your aerobic capabilities by increasing muscle glycogen stores. “Or get out for a gran fondo, or a criterium.” never take it easy. After completing the opening Max Aerobic efforts, you will be completing a 6min 'Best effort'.With no set power for this interval, this is your chance to produce a Personal Best 6min power effort.Remember to implement effective pacing to get the best out of yourself. The web-based workout editor for Zwift. Building upon your previous HIT 45sec session, this time we are extending the final sub-threshold interval to 8min.The same principles apply. January 11, 2020: First Ramp Test. My FTP is 204, I’ve done numerous group rides and this year completed Tour de Zwift, Tour of Watopia, stage one of Haute Route and just started Tour for All. That way the ftp program or single workouts are harder. Zwift 4 Week FTP Booster: HIT 45 second #1. Cadence 1 (RPM) Cadence 2 (RPM) Close + Text Event. Standard socks will appear automatically, while other socks must be unlocked with Promo Codes,reaching a number of XP points or by completing certain challenges within Zwift. Take note of your HR during the intervals.With only a short recovery period of 1min, the aim is to bring heart rate back to normal recovery levels after each effort. As I have mentioned before, my FTP (currently 189w) is guesstimated. I started with a Zwift training plan (my first ever, just picked the ftp builder one...) but realised once I'd done a week or two that it ramps up to 5 days a week (others even more). Just continue with the planned training when this happens.Ride as you feel aiming to keep power within Zone 2. Looking forward to seeing some progress and wishing you all the same! 984 Posts . This is the mode used in all Zwift activities other than workouts. Just move on to the next planned session.Ride as you feel aiming to keep power within Zone 2. I've noticed a few times my cadence/power creeps up over a long interval, I tend to settle at a 90-95 rpm cadence. Create or edit .zwo files in your browser with no signups, logins, or ads. If nothing else I'm learning that when my legs are telling me they're done, they're absolutely not done... Not the most fun stuff to do. Started week 1 on 198W after a ramp test. Just move onto the next planned session.Ride as you feel aiming to keep power within Zone 2. I skipped wk 1-2, as it suggested to if you are ‘in shape’. Total n00b here: where do I find the FTP Builder? Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment. After warming up you will be completing 2 x 11min 'progressive' intervals. I’m doing the 6 week one now. I would now say that I have become a little addicted to it and have signed straight up for the Build Me Up plan. Stay up-to-date on the latest and greatest workouts on Zwift! I did not complete the 6 weeks, eventually just stopped and now doing different length/elevation rides during the week. That’s awesome! Getting started is easy. You can easily unsubscribe from our mailing list at any time by clicking on the unsubscribe link at the bottom of each of our emails. I don't have much experience with doing structured workouts but I decided to try and do the zwift 10-12 week ftp builder. To begin with I felt like the workouts were too easy, but trust me they get harder as you progress through the weeks! FTP BUILDER . Learn More Get Started. ✓ Available in Zwift The FTP builder I chose was a plan that takes you through about 4 workouts a week each lasting around 90 mins. A steady endurance ride today.Don't forget it's fine to miss a day if you have to. This is a pretty hard one to explain simply, so I have taken the graphs and tables from What’s On Zwift. Description. After that it's time to give it your all - and go as hard as you can for 20 solid minutes. Starting out with a comfortable sub-threshold effort, you will finish with a 1min above threshold effort.Finally the session is completed with a 10min steady threshold effort.After completing 2 progressive intervals, the final effort should feel relatively comfortable. For example, do the FTP test and get a score of 100. 21 days ago. Offset (s) ⌫ Close. Sign up for our newsletter and we'll keep you posted on new and the most popular workouts. I spent a few months trialing out TrainerRoad and scored 220w FTP there before joining Zwift in November 2019. They explore FTP and what it takes to maximize yours. Did my first Zwift workout today. More workouts like this. I'm using a dumb wheel-on Elite crono fluid trainer and a Coospo bluetooth speed/cadence sensor, so to hit power I need to use the gears to increase wheel speed - no ERG mode for me. The second time I’ve done about 4/6 workouts (over 2 weeks). Set it too low, and it will be too easy! Building upon your earlier 'Progressive' interval session, this time we are increasing the time spent at threshold during the progressive steps.Once again finishing with a steady 10min threshold effort. After recovering, we’re then all onto Step 2 of life after a Zwift FTP Builder plan: super fitness. Current weekly routine: 45mins Zwift every day at a constant 2.3W/kg to maintain fitness (taking it easy for a change! Zwift workout Day 1 - Foundation in FTP Builder including all workout details, workout description, wattages/%FTP and cadences. In the beginning it was OK to keep building up a routine. Figured that since I won’t be going many places for the next 4 weeks, I may as well give the 4 week FTP builder a go! 4 thoughts on “Zwift – 10-12wk FTP Builder Week 7 Day 4” Philip Gray. After a little bit of research I chose the 6wk Beginner FTP Builder. So, expect this one to sting a … You can find all the details of workouts on offer over at https://whatsonzwift.com/workouts/ there are some 695 on offer to cover all abilities. Just got to week 3 of the 4 week FTP booster plan myself, started at 215W FTP from the ramp test, will update in a week or so once I've done another ramp test to see if that's gone up or down. P o w e r 1 (%FTP) Dur ation 1 (s) P o w e r 2 (%FTP) Dur ation 2 (s) R e p ea t. T. Set cadence on selected segment. Just starting week 6. We can be contacted at info@whatsonzwift.com | Privacy policy | Terms and conditions. The 40/20 sessions consist of 40sec above your threshold pace, followed by 20sec of rest.By continually lifting power above what is comfortable, you will improve your ability to recover from hard efforts.Monitor your heart rate before and after each interval. A steady endurance ride today.Don't forget it's fine to miss a day if you have to. Reply. “You’re in the perfect position to race on Zwift,” he says. It’s a great way to increase your FTP in a short amount of time. Pro tip: Include a zone in your workout in one of the following ways: (1) enter a minimum time only (decimal values allowed) to include the zone without a maximum, or (2) enter the maximum zone time only to include the zone up to a certain maximum, or (3) set minimum and maximum times.A minimum zone time of 0 means that the zone will be optional for the workout. A short session to get you started on your FTP journey.With 4 x 5min moderate intensity intervals, you will be introducing yourself to the duration of the final test session in 4 weeks time.Training at the top end of your tempo range will improve aerobic capabilities by increasing muscle glycogen stores. We suggest retaking the FTP test at the end of your training plan to see your progress. It is run by fellow Zwift enthusiasts. Second time I went up in 62:57 and Zwift auto increased my FTP to 234. In Sim mode, the controlling software (Zwift) sends parameters like rider weight, air density, Crr, gradient, and wattage to your trainer. Those that know me will tell you I don’t make a habit of giving up but this did cross my mind for a couple of reasons. Maybe 4-5 mins of suffering with some extreme suffering at the end, compared to 20 mins of suffering on the other FTP test. Cheers! I’d highly recommend checking out What’s On Zwift, if you haven’t already, as it’s full of info that’s better presented than on Zwift itself… kinda crazy. This is where the adaptation occurs! I’ve never really done high cadence before but I can see how it helps you improve now. Set your FTP too high, and your workout will be too tough. Building upon the previous Sub-Threshold XX session, this time we are decreasing the time between surges and increasing the number of surges.By challenging your ability to process lactate at near threshold power, you will increase your time to exhaustion and increase endurance.All this is achieved with a 30min steady state effort that dips briefly into the realms of VO2. I hated being tied up to ERG routine rather than just free riding around or doing more specific stuff. Working entirely in your Max Aerobic area, this session maintains the interval duration throughout all efforts, but decreases the intensity.With adequate recovery we are looking at your HR response to the effort.Power is decreasing... Is your HR decreasing along with the effort? I won’t lie I’ve had to do this 2 twice as I just couldn’t get into it. Approximately 70% of the ride is spent at 70% FTP. Can anybody share their experiences of the various Zwift FTP builder plans? Felt like being attached to a gym stationary bike rather than zwift. This is your day to produce your best 10min effort!After warming up and completing 2 x 5min sub-threshold efforts, you will then face a 10min effort with no set power. I've seen a few others post up their FTP builder program results so I thought I'd share mine. May saw me sign up to do the Zwift FTP Builder workout series which is around 4-6 weeks after doing the FTP Test (Shorter). Monday, October 14, 2019 at 8:30 am Hey Chris, Nice work on the ride! Give the 6-week FTP Builder a spin - it can be found in the same workout module as the FTP test. Press question mark to learn the rest of the keyboard shortcuts. Today I continued with Zwift’s 12 week FTP Builder training program, with this workout being Week 5 Day 2. Starting FTP is 186 (I’m still very new to Zwift). I have just finished the FTP builder yesterday and really enjoyed it! Usual routine from March to October is 3 rides a week of around 25miles - that I treat as a TT. Burn up some carbs before completing a steady sub-threshold effort. My FTP over those six weeks improved only about 6% but after reviewing the year below I'm very happy with the results overall. Since Zwift workout intervals are generally based on percentages of your FTP, it is important to have your FTP set correctly so your workouts will have the proper level of difficulty. Have done Alp Du Zwift twice during the last 2 weeks in between workouts. is not the official Zwift website. By building up some lactate prior to completing a sub-threshold effort, you will be training your body to clear lactate while improving the efficiency of your aerobic system.After warming up you will complete 4min of 40/20, leading straight into 10min sub-threshold. Explore our worlds and reach your fitness goals with a global community behind you for $14.99/month. Discussion Starter • #1 • Feb 13, 2018. This was my first experience with interval training and I have learnt that you don’t have to go ‘flat out’ (100%) all the time to build strength. There are actually several ways to change your FTP in Zwift. If you ask a maj… After first completing a 15min Tempo effort, you will go straight into 4 x 2min VO2 efforts.With no recovery period after the initial 15min, this session will challenge your aerobic efficiency. What's on Zwift? Getting you ready for next weeks FTP test day.With 4 x 5min sub-threshold efforts, with little recovery, you will touch on the physical and mental effort you face next week.Focus on producing 4 steady efforts of equal intensity. Select a workout, or scroll down to view all workouts. FTP is 190W (2.75W/kg). The smart trainer then tries to replicate the “feel” of that virtual ride environment through its resistance on your drivetrain. I’ve lied to Zwift to get a better workout. Building upon your previous 40/20 session, this time we are increasing the number intervals before finishing with a 3min VO2max effort.We are challenging your ability to recover from hard work and measuring the final effort produced.Like last time, observe your heart rate before and after each of the 40/20 intervals. After that it's time to give it your all - and go as hard as you can for 20 solid minutes. Today I went back a day (according to the training plan) and did the HIT 45sec #1 exercise. When the day came to finally do the FTP test the Zwift course was London so I had to go into the Zwift config file and change the course to Watopia since I wanted to go up a mountain for extra motivation. Has heart rate increased significantly over the course of the efforts? Yesterday I did the Tempo Into Sprints exercise. This is your chance to ride how you feel, implementing effective pacing, to record your best effort. Started week 1 on 198W after a ramp test. I can’t believe you had the legs left in you to do ADZ twice in the middle of the training! View workout Building upon the previous 'Tempo With Accelerations' session, this time we are extending the tempo portion to add a little more fatigue.By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibres and extend their ability to work aerobically.The sprint efforts increase in duration from 15sec, to 20sec and 30sec. Text. The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. A steady endurance ride today.Don't forget it's fine to miss a day. Then go to the FTP builder and adjust your current FTP to 125. I’m typically content to roll the legs over and stay in my comfort zone. I have been using Zwift for a while now but I consider myself a durdler. If you want an alternative to the FTP test, enter a race! There are a ton of training plans you can chose from! An overview of all 10-12wk FTP Builder workouts in Zwift, including all workout details. I’m doing the 6 week one now. My FTP went from about 215 to 235 during the ftp builder plan - but I haven’t retested since I finished, those were just small increases that the app detected when I was doing free rides in between the workouts. Can't really fit that in with other riding (commute and weekend rides, if I want some rest) so I switched to a 3 day a week plan and I fit my outdoor rides around that (trainerroad, though could be any plan really). The FTP Builder plan focuses on building sustainable aerobic power, with the majority of sessions comprising of endurance and tempo intervals. I was having this issue with it as well, so many workouts each week with expiration dates on them so I could not get in any other rides. Once your FTP test is done, try one of our workout programs like the 6-week FTP builder. An overview of all 6wk Beginner FTP Builder workouts in Zwift, including all workout details. Name. The weekly plan included a couple of Foundation sessions which to be brutal where dull and I mean dull. First time I went up in 64:47 and Zwift auto increased my FTP to 221. Chris. ZWIFT 6 Week Beginner FTP Builder Review/ ResultsThanks for watching Subscribe for more videos.IG: https://www.instagram.com/4130cycling/ Building upon your earlier HIT 80% session, today we are increasing the number of intervals with 5 x 5min moderate intensity efforts. My initial goal was to increase my FTP to 270, but after that 10 minute effort at 320 watts I was getting greedy and wanted to do 310 watts for the 20 minutes. If you really want to drill into FTP and how you can maximize yours check out the Zwift Coaches Podcast with Matt Rowe, Greg Henderson, and Kevin Poulton. In particularly I’ve tried Zwift’s 4 Week FTP booster. Will do an FTP test again at the end of this final week (after some rest days) to see what I’ve increased to. Time to challenge your ability to complete High Intensity efforts after first accumulating some time at sweet spot.In this session you will complete 2 x 12min sweet spot efforts before finishing with 4 x 1min VO2max efforts.The more efficient you are in the 12min efforts...The better your VO2 max efforts will be! Whether you're a beginner or pro, all you need is a bike, a smart trainer, and the Zwift app. It’s in the training list. The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. This is a challenging session that builds upon the earlier work of steady sub-threshold efforts.By challenging your ability to process lactate at near threshold power, you will increase your time to exhaustion and increase endurance.All this is achieved with a 30min steady state effort that dips briefly into the realms of VO2. The workouts definitely get harder as you progress through the plan, although I'm finding that I'm surprising myself... e.g. About me: 43 year old, cycling for 5 years. So, rather than ‘just ride’ on Zwift I decided I would try the 10-12 wk FTP builder, from this week. Steady endurance work trains your body to utilize oxygen to metabolise fat as its fuel source.By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibres and extend their ability to work aerobically.The sprint efforts increase in duration from 15sec, to 20sec and 30sec. I tried doing the “shorter FTP” and couldn’t keep up. Author Tags. Just starting week 6. If you read my previous postyou will know I am close to giving up on the workout program. The official Zwift website is found at www.zwift.com. With repeated anaerobic bouts of 45sec, you will be improving your ability to process lactate and recover from hard efforts.You will also be using up vital carbohydrate stores prior to the final 5min sub-threshold interval. Wednesday’s Zwift workout pyramids up, then back down, between FTP threshold and our aerobic capacity work and will improve our ability to process the byproducts of exercise like lactic acid and actually use it as a fuel to power our heart. Erg mode is completely different. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment. Sockscan be changed in the Customization Menu. You should give the ramp test a go, you hurt badly at the end but it comes on relatively quickly. The challenge is to complete 4 short, high intensity intervals of increasing power, after first opening with a steady 15min Tempo effort.By working aerobically in the early 15min effort you will be improving the ability to deliver oxygen to the working muscles and preserve your carbohydrate stores for the finishing maximal efforts.Can you achieve the same max power in both sets? 13 days ago. i.e. Looking to extend your time to exhaustion in this session, by extending the length of the interval and including some time spent near threshold.The intensity is low enough that the interval can be completed comfortably, yet still creating enough of a stress to improve aerobic capabilities.The aim is to record the same HR response for both intervals. Coach Kevin says we’ll enjoy “a patch of great form” that’s 3-5 weeks in length. Press J to jump to the feed. Select a week or scroll down to view all workouts. For those of you who have done it, how’d it go? 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