Coach Kevin says we’ll enjoy “a patch of great form” that’s 3-5 weeks in length. Sockscan be changed in the Customization Menu. It is run by fellow Zwift enthusiasts. They explore FTP and what it takes to maximize yours. Building upon your earlier HIT 80% session, today we are increasing the number of intervals with 5 x 5min moderate intensity efforts. 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! Started week 1 on 198W after a ramp test. never take it easy. Usual routine from March to October is 3 rides a week of around 25miles - that I treat as a TT. Building upon your previous HIT 45sec session, this time we are extending the final sub-threshold interval to 8min.The same principles apply. 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. I did not complete the 6 weeks, eventually just stopped and now doing different length/elevation rides during the week. Explore our worlds and reach your fitness goals with a global community behind you for $14.99/month. Started week 1 on 198W after a ramp test. Give the 6-week FTP Builder a spin - it can be found in the same workout module as the FTP test. 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. 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. Chris. This is the mode used in all Zwift activities other than workouts. What's on Zwift? 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! Text. The workouts definitely get harder as you progress through the plan, although I'm finding that I'm surprising myself... e.g. Name. Press J to jump to the feed. I spent a few months trialing out TrainerRoad and scored 220w FTP there before joining Zwift in November 2019. Firstly I found a lot of the workouts almost too easy. If you read my previous postyou will know I am close to giving up on the workout program. Just starting week 6. 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. First time I went up in 64:47 and Zwift auto increased my FTP to 221. 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. 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. Create or edit .zwo files in your browser with no signups, logins, or ads. Once your FTP test is done, try one of our workout programs like the 6-week FTP builder. We can be contacted at info@whatsonzwift.com | Privacy policy | Terms and conditions. I hated being tied up to ERG routine rather than just free riding around or doing more specific stuff. Did my first Zwift workout today. I tried doing the “shorter FTP” and couldn’t keep up. Just move on to the next planned session.Ride as you feel aiming to keep power within Zone 2. Training at the top end of the Tempo range will improve your aerobic capabilities by increasing muscle glycogen stores. Will do an FTP test again at the end of this final week (after some rest days) to see what I’ve increased to. 13 days ago. Zwift 4 Week FTP Booster: HIT 45 second #1. To begin with I felt like the workouts were too easy, but trust me they get harder as you progress through the weeks! After warming up you will be completing 2 x 11min 'progressive' intervals. I have just finished the FTP builder yesterday and really enjoyed it! 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. So, rather than ‘just ride’ on Zwift I decided I would try the 10-12 wk FTP builder, from this week. Description. It’s a great way to increase your FTP in a short amount of time. After a little bit of research I chose the 6wk Beginner FTP Builder. 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. 984 Posts . 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. “You’re in the perfect position to race on Zwift,” he says. I’m typically content to roll the legs over and stay in my comfort zone. 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. If you want an alternative to the FTP test, enter a race! Learn More Get Started. Today I continued with Zwift’s 12 week FTP Builder training program, with this workout being Week 5 Day 2. I would now say that I have become a little addicted to it and have signed straight up for the Build Me Up plan. In Sim mode, the controlling software (Zwift) sends parameters like rider weight, air density, Crr, gradient, and wattage to your trainer. Second time I went up in 62:57 and Zwift auto increased my FTP to 234. Just continue with the planned training when this happens.Ride as you feel aiming to keep power within Zone 2. 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. 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. 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. 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. Erg mode is completely different. Then go to the FTP builder and adjust your current FTP to 125. 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