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. Press J to jump to the feed. FTP BUILDER . 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. 4 thoughts on “Zwift – 10-12wk FTP Builder Week 7 Day 4” Philip Gray. 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. 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! The second time I’ve done about 4/6 workouts (over 2 weeks). 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. 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. An overview of all 6wk Beginner FTP Builder workouts in Zwift, including all workout details. 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. 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. For example, do the FTP test and get a score of 100. 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. I skipped wk 1-2, as it suggested to if you are ‘in shape’. To begin with I felt like the workouts were too easy, but trust me they get harder as you progress through the weeks! I have just finished the FTP builder yesterday and really enjoyed it! 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. If you read my previous postyou will know I am close to giving up on the workout program. Offset (s) ⌫ Close. Has heart rate increased significantly over the course of the efforts? This is a pretty hard one to explain simply, so I have taken the graphs and tables from What’s On Zwift. 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. In Sim mode, the controlling software (Zwift) sends parameters like rider weight, air density, Crr, gradient, and wattage to your trainer. Whether you're a beginner or pro, all you need is a bike, a smart trainer, and the Zwift app. So, rather than ‘just ride’ on Zwift I decided I would try the 10-12 wk FTP builder, from this week. Second time I went up in 62:57 and Zwift auto increased my FTP to 234. Set it too low, and it will be too easy! It’s a great way to increase your FTP in a short amount of time. Burn up some carbs before completing a steady sub-threshold effort. 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. Will do an FTP test again at the end of this final week (after some rest days) to see what I’ve increased to. 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. In particularly I’ve tried Zwift’s 4 Week FTP booster. January 11, 2020: First Ramp Test. Building upon your previous HIT 45sec session, this time we are extending the final sub-threshold interval to 8min.The same principles apply. Just move onto the next planned session.Ride as you feel aiming to keep power within Zone 2. 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. Erg mode is completely different. If you want an alternative to the FTP test, enter a race! Cadence 1 (RPM) Cadence 2 (RPM) Close + Text Event. Zwift 4 Week FTP Booster: HIT 45 second #1. 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. 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? I would now say that I have become a little addicted to it and have signed straight up for the Build Me Up plan. It is run by fellow Zwift enthusiasts. Usual routine from March to October is 3 rides a week of around 25miles - that I treat as a TT. I've seen a few others post up their FTP builder program results so I thought I'd share mine. After a little bit of research I chose the 6wk Beginner FTP Builder. A steady endurance ride today.Don't forget it's fine to miss a day if you have to. Current weekly routine: 45mins Zwift every day at a constant 2.3W/kg to maintain fitness (taking it easy for a change! 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. Firstly I found a lot of the workouts almost too easy. 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. 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. They explore FTP and what it takes to maximize yours. Text. Zwift workout Day 1 - Foundation in FTP Builder including all workout details, workout description, wattages/%FTP and cadences. 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. There are actually several ways to change your FTP in Zwift. View workout After warming up you will be completing 2 x 11min 'progressive' intervals. Felt like being attached to a gym stationary bike rather than zwift. Today I continued with Zwift’s 12 week FTP Builder training program, with this workout being Week 5 Day 2. Once your FTP test is done, try one of our workout programs like the 6-week FTP builder. 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. Did my first Zwift workout today. I spent a few months trialing out TrainerRoad and scored 220w FTP there before joining Zwift in November 2019. The FTP builder I chose was a plan that takes you through about 4 workouts a week each lasting around 90 mins. Started week 1 on 198W after a ramp test. 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. 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. Started week 1 on 198W after a ramp test. “Or get out for a gran fondo, or a criterium.” “You’re in the perfect position to race on Zwift,” he says. The smart trainer then tries to replicate the “feel” of that virtual ride environment through its resistance on your drivetrain. is not the official Zwift website. Building upon your earlier HIT 80% session, today we are increasing the number of intervals with 5 x 5min moderate intensity efforts. 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. Just continue with the planned training when this happens.Ride as you feel aiming to keep power within Zone 2. An overview of all 10-12wk FTP Builder workouts in Zwift, including all workout details. I’m doing the 6 week one now. Also, assuming I stick to the plan and complete it to the fullest extent, what type of FTP again am I hoping to achieve? 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. For those of you who have done it, how’d it go? Cheers! Explore our worlds and reach your fitness goals with a global community behind you for $14.99/month. Sign up for our newsletter and we'll keep you posted on new and the most popular workouts. 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. FTP is 190W (2.75W/kg). Can anybody share their experiences of the various Zwift FTP builder plans? i.e. Just starting week 6. Sockscan be changed in the Customization Menu. I did not complete the 6 weeks, eventually just stopped and now doing different length/elevation rides during the week. There are a ton of training plans you can chose from! After that it's time to give it your all - and go as hard as you can for 20 solid minutes. We can be contacted at info@whatsonzwift.com | Privacy policy | Terms and conditions. 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. Stay up-to-date on the latest and greatest workouts on Zwift! 984 Posts . I’m doing the 6 week one now. Learn More Get Started. 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. 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. 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. 13 days ago. Coach Kevin says we’ll enjoy “a patch of great form” that’s 3-5 weeks in length. First time I went up in 64:47 and Zwift auto increased my FTP to 221. 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. I don't have much experience with doing structured workouts but I decided to try and do the zwift 10-12 week ftp builder. What's on Zwift? Looking forward to seeing some progress and wishing you all the same! Press question mark to learn the rest of the keyboard shortcuts. If you ask a maj… The weekly plan included a couple of Foundation sessions which to be brutal where dull and I mean dull. 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. 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? Just move on to the next planned session.Ride as you feel aiming to keep power within Zone 2. Yesterday I did the Tempo Into Sprints exercise. Starting FTP is 186 (I’m still very new to Zwift). That’s awesome! 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). Create or edit .zwo files in your browser with no signups, logins, or ads. I won’t lie I’ve had to do this 2 twice as I just couldn’t get into it. That way the ftp program or single workouts are harder. It’s in the training list. More workouts like this. Have done Alp Du Zwift twice during the last 2 weeks in between 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). 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. A steady endurance ride today.Don't forget it's fine to miss a day if you have to. ✓ Available in Zwift I’ve never really done high cadence before but I can see how it helps you improve now. 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. Author Tags. Reply. Getting started is easy. 21 days ago. We suggest retaking the FTP test at the end of your training plan to see your progress. In the beginning it was OK to keep building up a routine. A steady endurance ride today.Don't forget it's fine to miss a day. I have been using Zwift for a while now but I consider myself a durdler. Discussion Starter • #1 • Feb 13, 2018. Set your FTP too high, and your workout will be too tough. This is the mode used in all Zwift activities other than workouts. Zwift is an app for cyclists, runners, and triathletes that makes indoor training fun. 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! I can’t believe you had the legs left in you to do ADZ twice in the middle of the training! Then go to the FTP builder and adjust your current FTP to 125. Description. Just starting week 6. 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. After recovering, we’re then all onto Step 2 of life after a Zwift FTP Builder plan: super fitness. So, expect this one to sting a … The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. Select a workout, or scroll down to view all workouts. never take it easy. 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. The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. My FTP over those six weeks improved only about 6% but after reviewing the year below I'm very happy with the results overall. 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. Chris. Monday, October 14, 2019 at 8:30 am Hey Chris, Nice work on the ride! I hated being tied up to ERG routine rather than just free riding around or doing more specific stuff. I’m typically content to roll the legs over and stay in my comfort zone. As I have mentioned before, my FTP (currently 189w) is guesstimated. The web-based workout editor for Zwift. 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). I’ve lied to Zwift to get a better workout. The official Zwift website is found at www.zwift.com. 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. Upon saving your ride, you will be notified if your FTP improved. Approximately 70% of the ride is spent at 70% FTP. After that it's time to give it your all - and go as hard as you can for 20 solid minutes. The FTP Builder plan focuses on building sustainable aerobic power, with the majority of sessions comprising of endurance and tempo intervals. You should give the ramp test a go, you hurt badly at the end but it comes on relatively quickly. Maybe 4-5 mins of suffering with some extreme suffering at the end, compared to 20 mins of suffering on the other FTP test. I tried doing the “shorter FTP” and couldn’t keep up. Today I went back a day (according to the training plan) and did the HIT 45sec #1 exercise. Name. This is your chance to ride how you feel, implementing effective pacing, to record your best effort. 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. Training at the top end of the Tempo range will improve your aerobic capabilities by increasing muscle glycogen stores. Total n00b here: where do I find the FTP Builder? Select a week or scroll down to view all workouts. This is where the adaptation occurs! 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. Give the 6-week FTP Builder a spin - it can be found in the same workout module as the FTP test. 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. 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