And let us know…. Tempo training: The goal of this training is to spend time in Zone 3, an intensity where the use of sugar and fats as fuel is equal. You can change your FTP using the box on the right beside your max heart rate. I’m now up to week 4 day 4, which was a new one on me. More workouts like this. I have just finished the FTP builder yesterday and really enjoyed it! Your program will also make you do over-FTP intervals to “pull” your FTP higher by working your anaerobic capacities. Select a week or scroll down to view all workouts. ... Don’t expect too many easy days here! Thanks again for your info. Posted 2 years ago. Training under your FTP witll “push” your FTP higher and that is why you’re mainting sub-FTP numbers for prolonged periods of time to work on your aerobic capacities. The weekly plan included a couple of Foundation sessions which to be brutal where dull and I mean dull. This is "How to Change your FTP setting in Zwift" by David Heatley on Vimeo, the home for high quality videos and the people who love them. To begin with I felt like the workouts were too easy, but trust me they get harder as you progress through the weeks! Stay up-to-date on the latest and greatest workouts on Zwift! With exercise addiction, the easy access at-home indoor set up is a situational characteristic, while the built-in gamified features of Zwift are structural characteristics. In the end of March my FTP was about 220w. Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4. These zones are closely related to your FTP. Although I’ve been riding for some years now, this is the first real structured training plan I’ve attempted so I’m learning as I go. Take an FTP Test In Zwift. - so by all means carry on with your existing plan, as each component builds on the prior. So I would use the Zwift companion app to bump the intensity up to 110% once the workout started which allows you to increase the intensity without changing your FTP number. Set it too low, and it will be too easy! Author Tags. The web-based workout editor for Zwift. An overview of all 6wk Beginner FTP Builder workouts in Zwift, including all workout details. Zwift is the ideal platform for an FTP test. Ok, so having said that there’s lots of options… one of those is indeed, ‘Just Ride’! I was expecting it to be more challenging, but I guess that’s not the case, having said that, I’m definitely seeing and feeling an improvement, especially when I’m on the bike in the real world. Also open the possibility to it in a fasted state. If it feels too easy up your FTP in Swift until it feels hard again. maybe I should perform an FTP test to make sure. Zwift is not free. I’am seeing and feeling an improvement out on the bike, so I’m definitely sticking with it for the rest of the plan. Strength training: A certain repetition of short and maximal efforts with the goal to increase neuromuscular recruitment and maximum specific strength. This optional training can be done in any other day of the week, not necessarily as last day. Time spent in this zone increases muscle glycogen storages. Here's how to take an FTP test or a ramp test on Zwift, what the numbers mean and our tips for getting the best score possible. I am two months into Phil's Advanced Rapid FTP Booster Plan and I am loving it. There are actually several ways to change your FTP in Zwift. Cheers But if it's too easy, bump up your FTP until you feel like you are getting a good workout. And sure enough I found a screen telling me that Zwift had recalculated my FTP 20 points or so higher. Do a FTP test that way you will have the correct targets for your workouts. You won’t waste your time during those 3 remaining weeks. Ok, Monday‘s was a little on the short side, but it was hard enough getting back on the bike after a holiday. I like that it works cadence and positioning as well. They explore FTP and what it takes to maximize yours. Do an FTP test but likely the result won’t be too far off of what Zwift estimates as they are pretty good at the estimation. I did the first workout (week 3 day 1) last night and found it unusually easy. Usual routine from March to October is 3 rides a week of around 25miles - that I treat as a TT. So if your training sessions are too easy, if you’re finishing them and feel like you could keep going easily, then just raise your FTP manually a bit and see how it goes. For rest days,yeah,tricky. Afterwards, I would try a different plan, maybe Build Me Up or Active off-season. Ramp test is just a test, not a hard rule, and if you haven’t been driving a lot it might be imprecise. So, you will encounter workouts which seems “easy” because the potato isn’t beating superfast… but it is still working and improving your aerobics. Tempo training: The goal of this training is to spend time in Zone 3 at an intensity where the use of sugar and fats as fuel is equal. Also, open the possibility to it in a fasted state. The FTP Builder plan focuses on building sustainable aerobic power, with the majority of sessions comprising of endurance and tempo intervals. My FTP is set at 150 and during the workouts it asks me to reach 130 - 150 depending upon the workout. Zwift training plans are scheduled,so I don’t think it’ll be different regardless the starting day. This optional training can be done in any other day of the week, not necessarily as last day. In the early weeks of an FTP building program, and finding the workouts barely challenging. It gets quite a bit harder around week 3. Do an FTP test but likely the result won’t be too far off of what Zwift estimates as they are pretty good at the estimation. While it’s still cheaper than one crit race in Colorado, this totals to $180/year. i.e. Because of this, I set my Zwift FTP at 230. stumpy01. Sign up for our newsletter and we'll keep you posted on new and the most popular workouts. For example our training partner Vitfor- an intuitive online coach, allows for their sessions to be created in Zwift. Signs of a Low FTP Rest intervals are too easy. FTP is the amont of power you can hold for an hour. Select a workout, or scroll down to view all workouts. About me: 43 year old, cycling for 5 years. Ok thanks, I think I’ll persevere with the plan and take the FTP test once I’ve completed the 6 weeks. I’ve done a number of the FTP Builder workouts and never felt tested. Rest days are usually during weekdays,except for the weeks with 3 WO. Or take another ramp test. It’s possible to use the tool to build out sessions provided by a coach too. The official Zwift website is found at www.zwift.com. My suggestion : stick to the plan, see the results post-FTP test on week 6. That is why good training plans will have both type of trainings, sometimes during the same workout… or not. If your FTP was 400W you’d find that too easy; if it was 200W you’d probably never make it to the end. It's the worst pain, but hopefully my errors will mean your success! Thing is, and I don’t want to sound big headed, but this almost feels too easy for me, and I can easily crack 200+ for the duration of the intervals. So Easy, So Fun, and It Works! Can anybody share their experiences of the various Zwift FTP builder plans? 11 Zwift Structured Workouts to Improve your FTP This Winter It’s indoor season! Just finished my FTP test and my FTP increased 9% in two months! I suggest doing some research on Resting Heart Rate and the training zones associated with it. It is normal you can do more than your current FTP for short training intervals but that’s not the goal here. Time to start winter training, which means doing an FTP test on Zwift. 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 … FTP tests are essential PRIOR TO THE START OF TRAINING, yet boring. I never knew that training with a power meter using a training plan would be so easy and fun. I think you know the answer. Intermittent: This training is a way to introduce short high intensity riding alterating it with short recovery, allowing the rider to recover and accumulate time at an intensity that would be difficult to maintain if ridden consecutively. The truth is that FTP Builder is an easy workout series and rarely does it really challenge even a beginner rider. I ride harder doing non structured rides on zwift. FTP is 190W (2.75W/kg). Firstly I found a lot of the workouts almost too easy. Name. Approximately 70% of the ride is spent at 70% FTP. Go hard if you feel to. Sometimes I think going 100%+ is going to yield better results, is this not correct? What's on Zwift? No intervals. My FTP is around 300W, so if a training session asked me to ride at a specific power, say 300W for five minutes, I’d find it a decent effort, but easily achievable. For many weeks I felt like the program was too easy and didn’t feel as gassed as I would have expected for the intensity being promoted on the screen. Events of this nature are on offer every day. Today I opted for continuing on with Zwift’s 12 Week FTP Builder training program. Time spent in this zone increases muscle glycogen storages. This is the most common problem for cyclists who are new to power-based training. But still, zwift says me, "ok, let's go 215w for 5-7 minutes", I can do that with 240 watt. Zwift. I’ve done a number of the FTP Builder … There are three FTP tests to choose from: 1 hour, 45 min or 20min. Zwift subscription. So I’m better off sticking to the power levels in the workouts, rather than going too hard. The truth is that FTP Builder is an easy workout series and rarely does it really challenge even a beginner rider. Designed for riders who perhaps haven’t done a structured training plan before, the workouts are simple and easy to understand, and most last under an hour. Zwift will automatically adjust your FTP to a level that more accurately reflects your current conditioning. Create or edit .zwo files in your browser with no signups, logins, or ads. Climbs destroyed me always. This decoupling is resolved quickly with increased familiarity with training, and there are a number of signs to look for that indicate your FTP is too low. 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. ✓ Available in Zwift But at 100% of FTP everyone gets a … MAYBE it isn’t optimal, but you’ll make some kind of progress for sure. But for a few reasons it didn't go to plan. Measured with a PowerTap g3. I found this workout to be quite enjoyable, in so much that it felt very varied and the time went by quickly. Its going well so far, but I have one question. Hi there, I’m new to Zwift and I’m 3weeks into the 6Wk FTP builder. Enter a race or event during which you are pushing your power levels for a minimum of 20 minutes, up to one hour. If you understand pacing dynamics, a 40km time trial event is usually ideal. Zwift workouts / 10-12 wk ftp builder I don't have much experience with doing structured workouts but I decided to try and do the zwift 10-12 week ftp builder. But a 12 weeks FTP builder is a long term plan that will build things gradually. Tempo training: the goal of this training is to spend time in Zone 3 at an intensity where the use of sugar and fats as fuel is equal. Thanks for your answer. Going 100%+ of your FTP will make you work on your anaerobic capacities (which you won’t be able to sustain for long period of time)… yes improving aerobics somewhat but not specificially. This optional training can be done in any other day of the week, not necessarily as last day. JUST RIDE. You have access to all the races, rides, and workouts provided on the Zwift platform. I choose to pay for a Zwift membership instead of a gym membership, for example. This is all-inclusive. I don't have much experience with doing structured workouts but I decided to try and do the zwift 10-12 week ftp builder. Dave. If you find churning out 70% of your ftp too easy, have you re-done an FTP test to ensure accurate targets? Subscriber. Of … 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 have just completed the 10/12week ftp builder on zwift. My favorite training plan so far has been Build me Up - I am at week 10 right now of 12 and it’s really pushed me. If you read my previous postyou will know I am close to giving up on the workout program. is not the official Zwift website. Dr Griffiths says: “Reinforcement is key to any type of addiction. Thanks again for your advice. FTP Builder - 4 to 6 weeks / 5 hours per week. I am in pretty much exactly the same position as the OP. Adjusting your FTP in the middle of a training programme happens all the time (that’s the objective!) never take it easy. It is run by fellow Zwift enthusiasts. If you don’t know your FTP, we recommend taking one of our FTP tests. Once your FTP test is done, try one of our workout programs like the 6-week FTP builder. Should I go as hard as I can, and go over the required wattage, or reduce power to match the workout??? Ride as you feel. You’ll have some fun, and competition tends to coax out more accurate metrics than an FTP test. An overview of all 10-12wk FTP Builder workouts in Zwift, including all workout details. I did the first workout (week 3 day 1) last night and found it unusually easy. Thanks for your advice, it makes sense I might have blown up riding with the big boys and girls, but I got the satisfaction of getting a more realistic FTP reading than my original one. There are no rules limiting you to whatever FTP Zwift estimated for you, so do whatever works for you. I’m not 100% sure my FTP setting is correct at 150, maybe I should perform an FTP test to make sure. Description. My three rides so far this week have all been fairly full on. Cheers. 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. View workout Set your FTP too high, and your workout will be too tough. There used to be a time when indoor season meant riders in the harsh climates would spend hours on the trainer longing for better weather and the start of race season in spring. On an easy week,you’ll have 3 WO and 4 rest days,on tougher weeks,you’ll end up with 5 WO (and not easy ones) and only 2 rest days. I set my FTP not from a test on Zwift on my Wahoo Snap, because I just don't test well that way, but on a 45-minute climb last summer where I averaged 232 watts over 4.2 miles at 8 percent average up about 1900 feet. Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2. I feel like i always can handle 7-10 minutes intervals based on 110-115% of my FTP, but Zwift 4wk FTP booster says me go 90% of your FTP. I took part in a group ride earlier this week, a group that was - to be honest - clearly over my current abilities. The FTP Builder plan focuses on building sustainable aerobic power, with the majority of sessions comprising of endurance and tempo intervals. Zwift has an easy to use workout building tool that allows for just that. And your point about “competition coaxing out more accurate metrics” is well taken. 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. It costs $14.99/month. I wanted to do the FTP test on Zwift using the Tax Flux to help work out my best numbers for winter training. Enjoy! We can be contacted at info@whatsonzwift.com | Privacy policy | Terms and conditions. Choose them from the workouts page in Zwift. This is easy to spot in real life, but not so easy on Zwift (wearing the same jersey is a good hint, but it’s very likely two people wearing the same kit on Zwift don’t even know each other). Time spent in this zone increases muscle glycogen storages. Powered by Discourse, best viewed with JavaScript enabled. Tuesday was Emily’s Short Mix with a bit extra, and yesterday I did Zwift Academy 2019 Workout #5 – 1 minute power duration.. By rights, today was supposed to be an easy day. If you ask a majority of t… Box on the PRIOR you can change your FTP this winter it s. Like you are pushing your power levels for a Zwift membership instead of a gym membership, for example training. With 3 WO to maximize yours workouts to Improve your FTP in Zwift do a FTP test workout.! We recommend taking one of those is indeed, ‘ just ride ’ as a TT found this workout be. Was a new one on me Reinforcement is key to any type trainings! 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