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. Hi there, I’m new to Zwift and I’m 3weeks into the 6Wk FTP builder. 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. My suggestion : stick to the plan, see the results post-FTP test on week 6. So, you will encounter workouts which seems “easy” because the potato isn’t beating superfast… but it is still working and improving your aerobics. Thanks again for your advice. The truth is that FTP Builder is an easy workout series and rarely does it really challenge even a beginner rider. Today I opted for continuing on with Zwift’s 12 Week FTP Builder training program. 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. But if it's too easy, bump up your FTP until you feel like you are getting a good workout. Zwift will automatically adjust your FTP to a level that more accurately reflects your current conditioning. It’s possible to use the tool to build out sessions provided by a coach too. But at 100% of FTP everyone gets a … 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. Take an FTP Test In Zwift. 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. The FTP Builder plan focuses on building sustainable aerobic power, with the majority of sessions comprising of endurance and tempo intervals. ✓ Available in Zwift 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. Select a workout, or scroll down to view all workouts. 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). 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. Enjoy! There are actually several ways to change your FTP in Zwift. Enter a race or event during which you are pushing your power levels for a minimum of 20 minutes, up to one hour. 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. Just finished my FTP test and my FTP increased 9% in two months! Strength training: A certain repetition of short and maximal efforts with the goal to increase neuromuscular recruitment and maximum specific strength. Thanks for your advice, it makes sense I wanted to do the FTP test on Zwift using the Tax Flux to help work out my best numbers for winter training. Cheers. - so by all means carry on with your existing plan, as each component builds on the prior. ... Don’t expect too many easy days here! 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. What's on Zwift? I did the first workout (week 3 day 1) last night and found it unusually easy. 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. About me: 43 year old, cycling for 5 years. 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. Ride as you feel. Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2. 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. Approximately 70% of the ride is spent at 70% FTP. Events of this nature are on offer every day. I think you know the answer. 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. Description. Ok, Monday‘s was a little on the short side, but it was hard enough getting back on the bike after a holiday. Zwift is not free. Of … 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. Afterwards, I would try a different plan, maybe Build Me Up or Active off-season. 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 … i.e. Rest days are usually during weekdays,except for the weeks with 3 WO. Usual routine from March to October is 3 rides a week of around 25miles - that I treat as a TT. I suggest doing some research on Resting Heart Rate and the training zones associated with it. Or take another ramp test. The weekly plan included a couple of Foundation sessions which to be brutal where dull and I mean dull. While it’s still cheaper than one crit race in Colorado, this totals to $180/year. I took part in a group ride earlier this week, a group that was - to be honest - clearly over my current abilities. Zwift has an easy to use workout building tool that allows for just that. 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. You won’t waste your time during those 3 remaining weeks. My three rides so far this week have all been fairly full on. For rest days,yeah,tricky. 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. I’m not 100% sure my FTP setting is correct at 150, maybe I should perform an FTP test to make sure. 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. Sometimes I think going 100%+ is going to yield better results, is this not correct? Set it too low, and it will be too easy! I’am seeing and feeling an improvement out on the bike, so I’m definitely sticking with it for the rest of the plan. JUST RIDE. I found this workout to be quite enjoyable, in so much that it felt very varied and the time went by quickly. Do a FTP test that way you will have the correct targets for your workouts. MAYBE it isn’t optimal, but you’ll make some kind of progress for sure. It's the worst pain, but hopefully my errors will mean your success! 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. Also open the possibility to it in a fasted state. And sure enough I found a screen telling me that Zwift had recalculated my FTP 20 points or so higher. Thanks again for your info. That is why good training plans will have both type of trainings, sometimes during the same workout… or not. FTP Builder - 4 to 6 weeks / 5 hours per week. I never knew that training with a power meter using a training plan would be so easy and fun. This optional training can be done in any other day of the week, not necessarily as last day. Also, open the possibility to it in a fasted state. never take it easy. But still, zwift says me, "ok, let's go 215w for 5-7 minutes", I can do that with 240 watt. Zwift subscription. 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. If you find churning out 70% of your ftp too easy, have you re-done an FTP test to ensure accurate targets? And your point about “competition coaxing out more accurate metrics” is well taken. If it feels too easy up your FTP in Swift until it feels hard again. Select a week or scroll down to view all workouts. Signs of a Low FTP Rest intervals are too easy. The official Zwift website is found at www.zwift.com. Subscriber. 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. In the end of March my FTP was about 220w. If you read my previous postyou will know I am close to giving up on the workout program. I like that it works cadence and positioning as well. Can anybody share their experiences of the various Zwift FTP builder plans? No intervals. Its going well so far, but I have one question. Choose them from the workouts page in Zwift. It is run by fellow Zwift enthusiasts. Should I go as hard as I can, and go over the required wattage, or reduce power to match the workout??? To begin with I felt like the workouts were too easy, but trust me they get harder as you progress through the weeks! Time spent in this zone increases muscle glycogen storages. Time to start winter training, which means doing an FTP test on Zwift. Ramp test is just a test, not a hard rule, and if you haven’t been driving a lot it might be imprecise. Author Tags. Cheers Dave. If your FTP was 400W you’d find that too easy; if it was 200W you’d probably never make it to the end. Thanks for your answer. I am in pretty much exactly the same position as the OP. Zwift. 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. 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. View workout Dr Griffiths says: “Reinforcement is key to any type of addiction. Firstly I found a lot of the workouts almost too easy. I’m now up to week 4 day 4, which was a new one on me. Climbs destroyed me always. We can be contacted at info@whatsonzwift.com | Privacy policy | Terms and conditions. This optional training can be done in any other day of the week, not necessarily as last day. So I’m better off sticking to the power levels in the workouts, rather than going too hard. 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. Sign up for our newsletter and we'll keep you posted on new and the most popular workouts. I’ve done a number of the FTP Builder workouts and never felt tested. 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. Stay up-to-date on the latest and greatest workouts on Zwift! maybe I should perform an FTP test to make sure. I have just completed the 10/12week ftp builder on zwift. Once your FTP test is done, try one of our workout programs like the 6-week FTP builder. Zwift is the ideal platform for an FTP test. Name. Adjusting your FTP in the middle of a training programme happens all the time (that’s the objective!) Time spent in this zone increases muscle glycogen storages. But for a few reasons it didn't go to plan. 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. The web-based workout editor for Zwift. FTP is 190W (2.75W/kg). 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. is not the official Zwift website. 11 Zwift Structured Workouts to Improve your FTP This Winter It’s indoor season! It gets quite a bit harder around week 3. They explore FTP and what it takes to maximize yours. Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4. Because of this, I set my Zwift FTP at 230. But a 12 weeks FTP builder is a long term plan that will build things gradually. There are no rules limiting you to whatever FTP Zwift estimated for you, so do whatever works for you. This optional training can be done in any other day of the week, not necessarily as last day. If you don’t know your FTP, we recommend taking one of our FTP tests. Set your FTP too high, and your workout will be too tough. And let us know…. FTP tests are essential PRIOR TO THE START OF TRAINING, yet boring. FTP is the amont of power you can hold for an hour. This is all-inclusive. Time spent in this zone increases muscle glycogen storages. I did the first workout (week 3 day 1) last night and found it unusually easy. Powered by Discourse, best viewed with JavaScript enabled. Go hard if you feel to. So Easy, So Fun, and It Works! It costs $14.99/month. I don't have much experience with doing structured workouts but I decided to try and do the zwift 10-12 week ftp builder. Create or edit .zwo files in your browser with no signups, logins, or ads. This is the most common problem for cyclists who are new to power-based training. The FTP Builder plan focuses on building sustainable aerobic power, with the majority of sessions comprising of endurance and tempo intervals. I choose to pay for a Zwift membership instead of a gym membership, for example. 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. stumpy01. If you ask a majority of t… 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 finished the FTP builder yesterday and really enjoyed it! I’ve done a number of the FTP Builder … If you understand pacing dynamics, a 40km time trial event is usually ideal. More workouts like this. 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. Measured with a PowerTap g3. Zwift training plans are scheduled,so I don’t think it’ll be different regardless the starting day. 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. I am two months into Phil's Advanced Rapid FTP Booster Plan and I am loving it. Posted 2 years ago. You can change your FTP using the box on the right beside your max heart rate. For example our training partner Vitfor- an intuitive online coach, allows for their sessions to be created in Zwift. An overview of all 6wk Beginner FTP Builder workouts in Zwift, including all workout details. It is normal you can do more than your current FTP for short training intervals but that’s not the goal here. 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. 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. My FTP is set at 150 and during the workouts it asks me to reach 130 - 150 depending upon the workout. These zones are closely related to your FTP. In the early weeks of an FTP building program, and finding the workouts barely challenging. There are three FTP tests to choose from: 1 hour, 45 min or 20min. 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. Ok thanks, I think I’ll persevere with the plan and take the FTP test once I’ve completed the 6 weeks. Ok, so having said that there’s lots of options… one of those is indeed, ‘Just Ride’! You’ll have some fun, and competition tends to coax out more accurate metrics than an FTP test. 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