0%. 3. Day 1 - HIT 80% FTP #1; Day 2 - HIT 45sec #1; Day 3 - Tempo into Sprints; Day 4 - Endurance ; Day 5 - 40/20's #1; Day 6 - Tempo with accelerations #1; Day 7 - Sweet Spot 12; 4wk FTP Booster » Week 1 » Day 1 - HIT 80% FTP #1. If you ask a maj… I had done an ftp test at the start of winter (Nov) when the calibration was off and had gotten a result of about 277, it was around this time that I got a power meter for my road bike so I put it on my kickr and noticed the values weren't matching. Discussion Starter • #1 • Feb 13, 2018. How did you determine your current FTP? on December 16, 2017 . New to Zwift- 10-12 Week FTP Builder- Cadence and Other Questions. FTP went from 220 ish to 275w with that consistent training (although I missed a few of the workouts). I've done single workouts like the SST or 2x15 or 2x20 workouts in the past and just looking at the numbers for those vs this 10-12 week program makes them seem harder. Give the 6-week FTP Builder a spin - it can be found in the same workout module as the FTP test. I ride harder doing non structured rides on zwift. That is by design and is IMPORTANT. Shane Miller's video sold me on it. I ended up switching to the 4 week ftp booster starting Monday and have done the first 2 workouts, these are noticeably tougher and I expect will produce better results. Select a workout, or scroll down to view all workouts. I've seen a few others post up their FTP builder program results so I thought I'd share mine. On top of that, there are no real "off" sessions where you just cruise along in Z2 like in the FTP Builder plans. 3min @ 70 % FTP. “Or get out for a gran fondo, or a criterium.” In other words, we’re poised to enjoy peak performance. For a better experience, please enable JavaScript in your browser before proceeding. The number is an indicator of your fitness, and also helps shape your training zones, racing, and group ride category in Zwift. Day 1. As such, today was the perfect day to tackle the FTP Builder Week 7 Day 4 workout. To get fast (raise FTP) you need to put in a lot of slow. I started the 6 week FTP Builder program and it's been so boring/easy in comparison. For tonight’s ride I went with something slightly different, though still in the same vein as usual with the FTP Builder rides. Pics of : Zwift Workouts 10 12 Week Ftp Builder. Your FTP value is calculated at the end of your ride as 95% of your highest 20-minute average power. 12%. I don't have much experience with doing structured workouts but I decided to try and do the zwift 10-12 week ftp builder. This was a fairly low intensity ride, though a bit beyond the usual long blue zone segments. JavaScript is disabled. I've been mainly doing the workouts lately so no shifting involved as it automatically adjusts the resistance so you that power goes up while maintaining same cadence. I've had drops at low wattage and at high wattage, during workouts and during normal rides, no rhyme or reason that I've been able to work out so far. 1h | 46 SP. View > Day 4. I got bored and switched over to the Gorby and SST 1-2 times a week. is not the official Zwift website. The FTP Builder focuses on building sustainable aerobic power. Zwift The FTP Builder plan focuses on building sustainable aerobic power, with the majority of … Training Plan: “FTP Builder” One of your first priorities might be to build up your FTP. ... 12%. Now I just need to solve all my zwift power drops which has been a long ongoing problem. Not all workouts are supposed to be leg rippers. The FTP builder I chose was a plan that takes you through about 4 workouts a week each lasting around 90 mins. FTP – your "Functional Threshold Power" – is the wattage you can stay below and sustain for longer durations, while going above it causes fatigue to occur very quickly. If you read my previous postyou will know I am close to giving up on the workout program. “You’re in the perfect position to race on Zwift,” he says. I've gone through all the solutions I've found on zwift support from removing wireless devices, updating firmware, disabling 2.4ghz antenna on router, not running the fan, etc and none of it seems to work. Is your trainer calibrated? Close. Sign up for our newsletter and we'll keep you posted on new and the most popular workouts. What's on Zwift? The workout’s title each day give you an idea of what you are aiming to do. I manually dropped the ftp to 220 because that was about the wattage difference I was seeing between the two prior to calibration and after a few hard rides with sustained 20+ minute efforts it worked its way back up to 228 (zwift gives option of updating when it improves). Today I continued with Zwift’s 12 week FTP Builder training program, with this workout being Week 5 Day 2. 1h | 38 SP. 0%. In Zwift, you can find your FTP 3 ways; the standard FTP test, the short FTP test and the Ramp test. 984 Posts . It’s a great way to increase your FTP in a short amount of time. Zwift workout Day 2 in 10-12wk FTP Builder including all workout details, workout description, wattages/%FTP and cadences. One exciting workout, I got four badges doing the Volcano Circuit x 5, then did a U-turn for the CCW plus the XP for the workout. Stay up-to-date on the latest and greatest workouts on Zwift! Day 2 and 4 look a little more involved but overall it still looks easier than a typical 1 hr non structured ride I would do on zwift. If you need more resistance, increase the wattage. The official Zwift website is found at www.zwift.com. 72kg. I don't have much experience with doing structured workouts but I decided to try and do the zwift 10-12 week ftp builder. Started week 1 on 198W after a ramp test. After recovering, we’re then all onto Step 2 of life after a Zwift FTP Builder plan: super fitness. I ride harder doing non structured rides on zwift. The cadence changes (quite often grinding out at FTP @ 65 rpm) to be a different kind of "difficult", too. I skipped wk 1-2, as it suggested to if you are ‘in shape’. I did the first workout (week 3 day 1) last night and found it unusually easy. Maybe it needs to be a bit higher? Zwift How-To: Taking a FTP Test. 45m | 48 SP. 21 days ago. 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. A LOT of slow. We can be contacted at info@whatsonzwift.com | Privacy policy | Terms and conditions. I can say for certain that when I don't hop on the trainer during the week, my rides on the weekend are harder and a little slower. As I’d wanted to continue on with the FTP Builder program earlier this week, but having seen the scheduled workout was 1.5 hours in length, I had to push that back to e.g. 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. View workout The dongle is on a USB extension and sits right next to the flywheel. Come join the discussion about bike parts, components, deals, performance, modifications, classifieds, troubleshooting, maintenance, and more! I get the drops both on ANT, the ANT FE-C, and bluetooth when going through the mobile app on phone. Just starting week 6. View > Day 3. January 11, 2020: First Ramp Test. 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. Also, just because a ride is "easy" based on power/hr zones, doesn't mean there can't be purposeful work. Most riders spend way too much time riding hard. On the way back, however, I decided I’d just continue on with the FTP Builder workouts. Zwift workouts / 10-12 wk ftp builder. 3%. Zwift workouts get fit indoors with training log schred s ftp builder for the road to reery ftp builder part zwift s new training plan platform. It is run by fellow Zwift enthusiasts. Drop-outs have stopped happening. The SiP order from mid March really focused things, I was riding indoor every day and tacked on the 4 week FTP builder workouts, bringing my FTP to around 285W (and weight down from 186 … Read more » 4. I'm using a desktop PC that is directly wired to the modem/router and none of the power saving options or usb hub sleep settings are on. Alpe du Zwift is only available to Zwifters at Level 12 or higher, ... Once I knew how, I still managed level 12 in around 29 hours doing workouts in the 6 weeks FTP Builder for beginners while completing route badges at the same time. An overview of all 6wk Beginner FTP Builder workouts in Zwift, including all workout details. 1h 15m | 72 SP. More workouts like this, Foundation - Do this training in a fasted state (coffee allowed before). Opting for the next session in Zwift’s 10-12 Week FTP Builder training program, today I found myself riding 5 repeats of 125w for 8 minutes, with a 1 minute gap between at 100w. 8 x 3 minutes at 50 rpm, pushing a big gear at 90% of FTP. I’m doing the 6 week one now. Same experience as the OP with the FTP builder on Zwift. Did my FTP test on day 2 and scored a 184 with average watts of 193. Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Mind you that when I began Zwift I had just gotten the trainer and was riding more per week than I had before. I experienced big gains in power and stamina a few weeks after that. I have the dongle on the floor right next to the trainer. The workout’s title each day give you an idea of what you are aiming to do. I did the first workout (week 3 day 1) last night and found it unusually easy. To get the desired results, follow the plan. a weekend where I’d have more time. View > Day 2. The new TACX ANT+ Antenna is really good for this. New Wahoo Kickr. I'm a masher and 5 X 9 minutes at 100+ rpm makes for a hard workout, even at Z2 power. Available in Zwift View workout More workouts like this Coach Kevin says we’ll enjoy “a patch of great form” that’s 3-5 weeks in length. If you want an alternative to the FTP test, enter a race! This is a 10-12 week (3 month) workout plan. I finished the 12-week Build Me Up program at the end of February and I went from 220 - 271 FTP. Learn more about our tests to help you find your FTP in this article. +1 for using a USB extension. Go too hard when they go hard and not easy enough when it's supposed to be easy. https://whatsonzwift.com/workouts/10-12wk-ftp-builder#week-3, https://whatsonzwift.com/workouts/4wk-ftp-booster, https://www.youtube.com/watch?v=TsiPIOKKa-U, VerticalScope Inc., 111 Peter, Suite 901, Toronto, Ontario, M5V 2H1, Canada. Select a workout, or scroll down to view all workouts. My weekly efforts have been below what I needed to maintain fitness according to Strava, so I started adding in some racing. 1h | 38 SP. 16%. To get fast (raise FTP) you need to put in a lot of slow. SFR Available in Zwift More workouts like this. That's the point of a plan.....to keep you doing things that will lead to real improvement. 11 Zwift Structured Workouts to Improve your FTP This Winter It’s indoor season! My FTP over those six weeks improved only about 6% but after reviewing the year below I'm very happy with the results overall. Approximately 70% of the ride is spent at 70% FTP. 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. A forum community dedicated to Road Bike owners and enthusiasts. It's listed as an "intermediate" plan and I think that's pretty accurate. Zwift automatically tests your FTP on every ride, prompting you if an increase is detected. Back to top. Method 3: Setting Your FTP via Zwift’s Auto-Detection. After some googling and firmware updates and running the the calibration stuff I got the values matching between the power meter and the kickr. Firstly I found a lot of the workouts almost too easy. 5min from 42 to 70 % FTP. I spent a few months trialing out TrainerRoad and scored 220w FTP there before joining Zwift in November 2019. View > Day 5. A LOT of slow. 4%. Select a week or scroll down to view all workouts. New to Zwift- 10-12 Week FTP Builder- Cadence and Other Questions . 3rd week on Zwift, 69 years old, ride about 3k miles outdoors yearly. Stay seated for the entire effort and pull on handlebars to be able to push harder. This would give me about an hour on the bike, hopefully killing the time waiting for interview feedback. That might have something to do with it. The weekly plan included a couple of Foundation sessions which to be brutal where dull and I mean dull. An overview of all 10-12wk FTP Builder workouts in Zwift, including all workout details. This year, I started in mid Jan with the Zwift 12 week “build me up” plan. No problem, we've … So, rather than ‘just ride’ on Zwift I decided I would try the 10-12 wk FTP builder, from this week. Just skip to week 4-5 or whatever you feel is commensurate for your fitness. To be honest, I just wanted a bit of variety, and ideally, to hit 30km in the ride. ✓ Available in Zwift We suggest retaking the FTP test at the end of your training plan to see your progress. After we move I'm going to get the TACX ANT+ antenna setup in the new pain cave. I'm currently doing a lot of Z2 with some days incorporating low cadence strength intervals and other days focusing on high cadence intervals. I don't have much experience with doing structured workouts but I decided to try and do the zwift 10-12 week ftp builder. The goal is to create more torque than watts. This is a pretty hard one to explain simply, so I have taken the graphs and tables from What’s On Zwift. Seems pretty random so far. There will be a lot of time that is "easy." All workouts in 10-12wk FTP Builder » Week 8. I don't believe the problem is the ANT+ because neither my cadence or heart rate monitor drops signal only the kickr. Posted by 23 days ago. Do the Build Me Up plan! 2min @ 50 % FTP. 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