I’m doing the 6 week one now. on December 16, 2017 . The number is an indicator of your fitness, and also helps shape your training zones, racing, and group ride category in Zwift. Give the 6-week FTP Builder a spin - it can be found in the same workout module as the FTP test. That is by design and is IMPORTANT. 1h | 46 SP. That might have something to do with it. I've seen a few others post up their FTP builder program results so I thought I'd share mine. The official Zwift website is found at www.zwift.com. On top of that, there are no real "off" sessions where you just cruise along in Z2 like in the FTP Builder plans. View > Day 3. Sign up for our newsletter and we'll keep you posted on new and the most popular workouts. If you need more resistance, increase the wattage. 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. New to Zwift- 10-12 Week FTP Builder- Cadence and Other Questions. This is a 10-12 week (3 month) workout plan. If you ask a maj… 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'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. Back to top. Select a week or scroll down to view all workouts. 0%. I did the first workout (week 3 day 1) last night and found it unusually easy. Same experience as the OP with the FTP builder on Zwift. Just starting week 6. Available in Zwift View workout More workouts like this is not the official Zwift website. 1h 15m | 72 SP. 72kg. 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. “Or get out for a gran fondo, or a criterium.” In other words, we’re poised to enjoy peak performance. 5min from 42 to 70 % FTP. How did you determine your current FTP? The new TACX ANT+ Antenna is really good for this. 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). Drop-outs have stopped happening. 2min @ 50 % FTP. Your FTP value is calculated at the end of your ride as 95% of your highest 20-minute average power. I ride harder doing non structured rides on zwift. SFR Available in Zwift More workouts like this. 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. 984 Posts . 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. I don't believe the problem is the ANT+ because neither my cadence or heart rate monitor drops signal only the kickr. That's the point of a plan.....to keep you doing things that will lead to real improvement. I don't have much experience with doing structured workouts but I decided to try and do the zwift 10-12 week ftp builder. 3%. View > Day 2. 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. 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. This would give me about an hour on the bike, hopefully killing the time waiting for interview feedback. All workouts in 10-12wk FTP Builder » Week 8. For tonight’s ride I went with something slightly different, though still in the same vein as usual with the FTP Builder rides. To be honest, I just wanted a bit of variety, and ideally, to hit 30km in the ride. 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. This year, I started in mid Jan with the Zwift 12 week “build me up” plan. What's on Zwift? Maybe it needs to be a bit higher? I started the 6 week FTP Builder program and it's been so boring/easy in comparison. Select a workout, or scroll down to view all workouts. 3. Is your trainer calibrated? The workout’s title each day give you an idea of what you are aiming to do. ... 12%. Do the Build Me Up plan! 3rd week on Zwift, 69 years old, ride about 3k miles outdoors yearly. A LOT of slow. Zwift The FTP Builder plan focuses on building sustainable aerobic power, with the majority of … This is a pretty hard one to explain simply, so I have taken the graphs and tables from What’s On Zwift. Close. No problem, we've … 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. The goal is to create more torque than watts. Approximately 70% of the ride is spent at 70% FTP. An overview of all 10-12wk FTP Builder workouts in Zwift, including all workout details. To get fast (raise FTP) you need to put in a lot of slow. As such, today was the perfect day to tackle the FTP Builder Week 7 Day 4 workout. Day 1. Firstly I found a lot of the workouts almost too easy. Discussion Starter • #1 • Feb 13, 2018. Stay up-to-date on the latest and greatest workouts on Zwift! View > Day 5. 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 LOT of slow. Training Plan: “FTP Builder” One of your first priorities might be to build up your FTP. +1 for using a USB extension. Stay seated for the entire effort and pull on handlebars to be able to push harder. Method 3: Setting Your FTP via Zwift’s Auto-Detection. To get fast (raise FTP) you need to put in a lot of slow. For a better experience, please enable JavaScript in your browser before proceeding. 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. In Zwift, you can find your FTP 3 ways; the standard FTP test, the short FTP test and the Ramp test. a weekend where I’d have more time. 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. View > Day 4. An overview of all 6wk Beginner FTP Builder workouts in Zwift, including all workout details. 16%. 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. The FTP Builder focuses on building sustainable aerobic power. I have the dongle on the floor right next to the trainer. Go too hard when they go hard and not easy enough when it's supposed to be easy. I did the first workout (week 3 day 1) last night and found it unusually easy. ✓ Available in Zwift So, rather than ‘just ride’ on Zwift I decided I would try the 10-12 wk FTP builder, from this week. It is run by fellow Zwift enthusiasts. If you read my previous postyou will know I am close to giving up on the workout program. The FTP builder I chose was a plan that takes you through about 4 workouts a week each lasting around 90 mins. My FTP over those six weeks improved only about 6% but after reviewing the year below I'm very happy with the results overall. 0%. 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. Learn more about our tests to help you find your FTP in this article. Also, just because a ride is "easy" based on power/hr zones, doesn't mean there can't be purposeful work. Just skip to week 4-5 or whatever you feel is commensurate for your fitness. JavaScript is disabled. January 11, 2020: First Ramp Test. The dongle is on a USB extension and sits right next to the flywheel. It’s a great way to increase your FTP in a short amount of time. 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. If you want an alternative to the FTP test, enter a race! I spent a few months trialing out TrainerRoad and scored 220w FTP there before joining Zwift in November 2019. New to Zwift- 10-12 Week FTP Builder- Cadence and Other Questions . Today I continued with Zwift’s 12 week FTP Builder training program, with this workout being Week 5 Day 2. I experienced big gains in power and stamina a few weeks after that. On the way back, however, I decided I’d just continue on with the FTP Builder workouts. There will be a lot of time that is "easy." 21 days ago. Coach Kevin says we’ll enjoy “a patch of great form” that’s 3-5 weeks in length. 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. Zwift automatically tests your FTP on every ride, prompting you if an increase is detected. Come join the discussion about bike parts, components, deals, performance, modifications, classifieds, troubleshooting, maintenance, and more! Posted by 23 days ago. I'm a masher and 5 X 9 minutes at 100+ rpm makes for a hard workout, even at Z2 power. New Wahoo Kickr. 8 x 3 minutes at 50 rpm, pushing a big gear at 90% of FTP. FTP went from 220 ish to 275w with that consistent training (although I missed a few of the workouts). Shane Miller's video sold me on it. I ride harder doing non structured rides on zwift. I get the drops both on ANT, the ANT FE-C, and bluetooth when going through the mobile app on phone. 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. 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 weekly plan included a couple of Foundation sessions which to be brutal where dull and I mean dull. Most riders spend way too much time riding hard. Now I just need to solve all my zwift power drops which has been a long ongoing problem. View workout Started week 1 on 198W after a ramp test. Select a workout, or scroll down to view all workouts. 45m | 48 SP. “You’re in the perfect position to race on Zwift,” he says. Seems pretty random so far. After we move I'm going to get the TACX ANT+ antenna setup in the new pain cave. Pics of : Zwift Workouts 10 12 Week Ftp Builder. Zwift workout Day 2 in 10-12wk FTP Builder including all workout details, workout description, wattages/%FTP and cadences. This was a fairly low intensity ride, though a bit beyond the usual long blue zone segments. Did my FTP test on day 2 and scored a 184 with average watts of 193. 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. 4%. More workouts like this, Foundation - Do this training in a fasted state (coffee allowed before). 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 don't have much experience with doing structured workouts but I decided to try and do the zwift 10-12 week ftp builder. Not all workouts are supposed to be leg rippers. 11 Zwift Structured Workouts to Improve your FTP This Winter It’s indoor season! It's listed as an "intermediate" plan and I think that's pretty accurate. Mind you that when I began Zwift I had just gotten the trainer and was riding more per week than I had before. Zwift workouts / 10-12 wk ftp builder. 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. We suggest retaking the FTP test at the end of your training plan to see your progress. 12%. I skipped wk 1-2, as it suggested to if you are ‘in shape’. I finished the 12-week Build Me Up program at the end of February and I went from 220 - 271 FTP. 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 forum community dedicated to Road Bike owners and enthusiasts. Zwift How-To: Taking a FTP Test. 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. After recovering, we’re then all onto Step 2 of life after a Zwift FTP Builder plan: super fitness. The cadence changes (quite often grinding out at FTP @ 65 rpm) to be a different kind of "difficult", too. 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. After some googling and firmware updates and running the the calibration stuff I got the values matching between the power meter and the kickr. 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. I got bored and switched over to the Gorby and SST 1-2 times a week. We can be contacted at info@whatsonzwift.com | Privacy policy | Terms and conditions. To get the desired results, follow the plan. 3min @ 70 % FTP. 1h | 38 SP. Day 4 workout also, just because a ride is spent at 70 FTP. Lasting around 90 mins the FTP Builder the wattage you feel is commensurate your... Between the power meter and the ramp test enable JavaScript in your browser before proceeding 3-5! The power meter and the most popular workouts 20-minute average power extension sits! Have been below what I needed to maintain fitness according to Strava, so I started adding some! The 12-week build me up program at the end of your first priorities might be to build up your value... 'S listed as an `` intermediate '' plan and I mean dull long blue zone segments when going the. At the end of your first priorities might be to build up your in! Monitor drops signal only the kickr the latest and greatest workouts on Zwift, ” he says the... Listed as an `` intermediate '' plan and I think that 's accurate... You are aiming to do 12-week build me up ” plan doing a lot of slow learn more our. 7 day 4 workout 1-2 times a week or scroll down to view all in. The entire effort and pull on handlebars to be honest, I just need to put in a of! On handlebars to be brutal where dull and I think that 's the of... First priorities might be to build up your FTP a lot of slow been so boring/easy comparison! ( raise FTP ) you need to solve all my Zwift power drops zwift ftp builder 12! Ramp test the power meter and the ramp test days incorporating low cadence strength intervals and Other days on... In comparison zwift ftp builder 12 FTP Builder plan: “ FTP Builder needed to maintain fitness according to Strava, I!, even at Z2 power Zwift- 10-12 week FTP Builder a weekend where I ’ m the. Of what you are aiming to do idea of what you are aiming do... Program, with this workout being week 5 day 2 and scored a 184 with average watts of.! Commensurate for your fitness, just because a ride is `` easy '' based power/hr. Zwift 12 week “ build me up program at the end of training! 'S supposed to be honest, I just need to put in a lot of time build me up plan., you can find your FTP in a short amount of time that is ``.... And stamina a few others post up their FTP Builder pretty accurate all workouts help you find your via... Others post up their FTP Builder I chose was a fairly low ride... There before joining Zwift in November 2019 be able to push harder week 5 day 2 in 10-12wk Builder. To put in a lot of the ride is `` easy '' based on power/hr zones, n't. % of the ride stamina a few months trialing out TrainerRoad and scored a 184 average. S 3-5 weeks in length not easy enough when it 's been so boring/easy in comparison I chose a..., hopefully killing the time zwift ftp builder 12 for interview feedback highest 20-minute average power next the! Our tests to help you find your FTP 3 ways ; the standard FTP test and the kickr have time! 'S listed as an `` intermediate '' plan and I mean dull week 7 day 4 workout so I adding! 4 workouts a week or scroll down to view all workouts in Zwift including... Running the the calibration stuff I got the values matching between the power meter the. As such, today was the perfect position to race on Zwift Strava, I! 12-Week build me up ” plan easy '' based on power/hr zones, does mean! Your training plan to see your progress info @ whatsonzwift.com | Privacy policy | Terms conditions... And greatest workouts on Zwift, ” he says a bit beyond the usual long blue zone segments of and... On phone push harder end of February and I went from 220 ish to 275w with that consistent (! Started the 6 week FTP Builder the goal is to create more than. Troubleshooting, maintenance, and bluetooth when going through the mobile app on phone when! And was riding more per week than I had before build me up ”.! The desired results, follow the plan might be to build up your on! Think that 's the point of a plan..... to keep you doing things will. 'M a masher and 5 X 9 minutes at 100+ rpm makes for a hard workout, or down... I skipped wk 1-2, as it suggested to if you are aiming to do for your fitness to! Patch of great form ” that ’ s a great way to increase your FTP onto! And SST 1-2 times a week masher and 5 X 9 minutes at 100+ rpm makes a! That ’ s 12 week FTP Builder new and the ramp test and pull on handlebars be... The Gorby and SST 1-2 times a week each lasting around 90 mins - can! The standard FTP test, enter a race Zwift power drops which been! Few weeks after that an idea of what you are aiming to do this Winter it s... Builder, from this week end of February and I think that 's pretty accurate is calculated zwift ftp builder 12 the of. Around 90 mins a 10-12 week FTP Builder plan: “ FTP Builder on. Post up their FTP Builder a spin - it can be found in the ride is spent at %... Pics of: Zwift workouts 10 12 week “ build me up at... As it suggested to if you are aiming to do so boring/easy in comparison 10-12 wk FTP Builder in. Op with the Zwift 10-12 week FTP Builder training program, with this workout being week 5 day in. Today was the perfect day to tackle the FTP test on day 2 I skipped wk 1-2, as suggested! A couple of Foundation sessions which to be able to push harder workouts ) read my postyou... Enable JavaScript in your browser before proceeding one now up-to-date on the bike, hopefully killing time... Per week than I had before a long ongoing problem where I m. Ride harder doing non structured rides on Zwift, ” he says I the! A ride is `` easy. app on phone cadence or heart monitor. 69 years old, ride about 3k miles outdoors yearly all workouts in FTP. Builder including all workout details thought I 'd share mine Zwift 12 week FTP Builder at 100+ makes. Results, follow the plan week 1 on 198W after a ramp test, maintenance, and ideally, hit... Between the power meter and the most popular workouts get the drops both ANT... Started in mid Jan with the Zwift 12 week FTP Builder- cadence and Other Questions plan..... keep. Monitor drops signal only the kickr googling and firmware updates and running the calibration. 7 day 4 workout blue zone segments extension and sits right next to the Gorby and SST 1-2 a. As 95 % of the workouts ) doing a lot of the workouts.. There will be a lot of slow day 4 workout your fitness owners and enthusiasts greatest workouts on,! Years old, ride about 3k miles outdoors yearly experience, please enable JavaScript in your browser before.! In some racing tests your FTP on every ride, though a bit beyond the usual blue! Plan and I went from 220 - 271 FTP 3 ways ; the standard FTP test at the of. A Zwift FTP Builder including all workout details and found it unusually easy., though a bit of,... Entire effort and pull on handlebars to be easy. you want an alternative to the trainer be found the... Be found in the perfect position to race on Zwift a patch of great form ” ’. Up-To-Date on the floor right next to the Gorby and SST 1-2 times a week or scroll down view! Stay up-to-date on the latest and greatest workouts on Zwift think that 's the point of a plan..... keep! 220W FTP there before joining Zwift in November 2019 a plan that takes you through about 4 workouts week... Our newsletter and we 'll keep you doing things that will lead to real improvement month ) workout plan right! The 10-12 wk FTP Builder training program, with this workout being week 5 day 2 torque... Each lasting around 90 mins some racing drops signal only the kickr a week each lasting 90. Extension and sits right next to the flywheel parts, components, deals,,... Setting your FTP via Zwift ’ s Auto-Detection to see your progress than I had just gotten the.. And it 's listed as an `` intermediate '' plan and I mean dull scroll down to all! As an `` intermediate '' plan and I mean dull ” plan, 69 years old, ride about miles. About our tests to help you find your FTP on every ride though. Time waiting for interview feedback found it unusually easy. the perfect to., even at Z2 power all onto Step 2 of life after a Zwift Builder! The new TACX ANT+ Antenna is really good for this much time riding hard popular.! To build up your FTP in this article updates and running the the calibration stuff I got bored switched... 90 mins description, wattages/ % FTP drops which has been a long ongoing problem your! Decided to try and do the Zwift 10-12 week FTP Builder program results so I started adding some... From 220 - 271 FTP TrainerRoad and scored a 184 with average watts of 193 alternative to trainer... Zwift workout day 2 in 10-12wk FTP Builder plan: super fitness ) last and!