is it possible to see the plan? I’m 57 with an FTP of 310. etc…. Back to top. 3rd year, Kickr Snap, clipless pedals and the full gear. The 4wk FTP Boost plan is designed specifically to provide workouts that will improve both FTP and endurance. It starts with an easy warm-up and incrementally increases until failure. Coach Kevin also notes “these workouts require high intensity efforts.” Let’s be honest - it’s gonna hurt and you’re gonna sweat, so make sure to focus on both nutrition and recovery during these 4 weeks to make the most of the plan. Available in Zwift View workout More workouts like this Last winter I made gains from 225 to 264 FTP over 12 weeks training which equates to 3.8w/kg at my weight. Those are good programs, but results may vary. Crisp, smooth gameplay is an essential part of your optimal Zwift experience, especially if you are taking part in group events, and especially if those events are races.This “smoothness” is measured by frames per second (FPS), and there are two ways to find out what sort of FPS numbers your Zwift setup is delivering. My power is consistent, with ERG mode I can hold power +/- 10 watts. The new bike has 50/34 Chainrings and 11-34 cassette. You'll rack up around 80 training stress points while you challenge your functional threshold capacity to the max. A road tire or trainer tire? By challenging your ability to process lactate at near threshold power, you will increase your time to exhaustion and increase endurance. You may not want to shell out for them but software like WKO4 and Xert can do this for you pretty well if you give them your data. Whenever I get my power meter (favero assioma uno) I want to do a training plan since I’ll finally have accurate power readings. You could be fatigued. Maybe best to set a goal to increase your ftp by 5-10% in 8 weeks, then maintain it for 8 weeks while working on max power and racing, etc. I generally ride 45-60 minutes 4-5 times a week. You are at that 3 year mark so your body is now adapting physiologically to being a cyclist. It’s not an actual ‘plan’ but more a way of training that I found works for me. Don’t know your FTP, no worries. B: 3.2 w/kg to 4.0 w/kg FTP. During my workouts as discussed sometimes I will really struggle to hold the required watts, so I think my FTP is accurate. If I cannot hold the watts I will switch off ERG mode for 30 seconds, try to maintain watts that way for 30 seconds, then switch ERG mode back on. With only a short recovery period of 1min, the aim is to bring heart rate back to normal recovery levels after each effort. I usually FTP test every 6 weeks, but I do not rest every 4th week. plan is designed specifically to provide workouts that will improve both FTP and endurance. Maybe try running the plan (or any structured plan, really) again, keep testing, and see if over time the test results trend upward. I don’t think I lost that much fitness over the summer as I rode 5-6 days a week with increased mileage and some PR’s. Update November 2019 None of the config file changes below will increase or decrease the polygon count or detail level in textures. You say you want a higher ftp but I didn’t understand why you need it. I did see a slight increase in my w/kg, so maybe my Snap was a little out of accuracy. Zwift and Wattbike both have the ramp test that might be perfect for your skills – after a brief warm-up, you will the perform a series of one-minute intervals with the power increasing each time. If you want to get fitter then I would recommend Trainerroad’s training plans over what Zwift offers. Scott, it sounds like you have some mild fatigue that could be affecting your progression. I do this because I am thinking at least 30 seconds of holding the watts is better than not holding at all. I try not to focus too much on my FTP as my purpose of cycling is for mental, physical and emotional health. That might be my biggest challenge is allowing my body to rest, recover an grow. So sadly, no guarantee anything will work, it’s a mystery each person has to unravel…all those things I assume are smart, but didn’t break my plateau, What did start working were racer rides (real life)where week after week I had to go max effort, I got dropped every week, but went a little further each time. Week 6: High Intensity - Tuesday Z3 and long Z4 intervals, Wednesday Z3 long Z4 intervals and short Z5&Z6 intervals, Thursday sustained Z4 plus Z5&Z6 ‘attacks’, Saturday road ride work hard, Sunday sustained Z4 with longer Z5 efforts. Then a spindown at least every couple of days even at the end of a ride. Makes sure that any training plan you follow has a rest week every 4th week. I did TrainerRoad last year (Oct '17-Apr’18) I saw an FTP increase from 192 to 201… but… my training was on a dumb trainer (CyclOps Fluid 2). “Pick up the pace and see if you can hold on,” he says. Should I rest more in between workouts? I work to six week rotations. Stress points are extremely useful to bear in mind when choosing a Zwift workout, as a higher number will indicate a more strenuous workout. Long form intervals and FTP testing. On the flip side, there is nothing wrong with doing an FTP test and using it to heighten your fitness through targeted training. Week 1: Recovery - Tuesday Z1 high cadence, Thursday Z1 high cadence, Sat road ride 50 miles with minimal efforts, Sunday Z1 with short Z2 efforts. I am not expecting huge gains in my FTP but I would like to see maybe a few watts increase every 4-6 weeks. But my performance in each race shows a marked increase in power over time. For example, maybe you had a great day on the day of the first test and a bad day on the day of the second test. Careful though, this can become quite addictive. > Buyer's guide: Best indoor cycling apps. There are three FTP tests to choose from: 1 hour, 45 min or 20min. Now using a Hammer which has much more reliable power. Your FTP will increase as you train and get stronger on the bike. Maybe my next FTP test in about 4 weeks will show some gains. I remain at 178 ftp. If you can do 4+ watts per kilogram (W/kg) of rider weight, you belong in the As, for example. FTP TestFTP stands for Functional Threshold Power and represents the highest wattage number you can expect to average over an hour. I readjusted the roller tension on my Snap and double checked tire psi and performed a spindown after 10 minutes on Zwift. For the first week, focus is on moderate intensity intervals and introduction to the duration of the final FTP test session in 4 weeks time. 245. I can’t to do active off-season plan since I’ll only have a left side power reading, and it has single leg drills so when it gets to my right leg it won’t be getting any power. Rider categorization for racing on Zwift breaks down differently, although this may change when Zwift rolls out their racing features. Zwift uses your w/kg at FTP firstly to determine how fast your avatar moves in the virtual world, especially uphill. I state again that this is in no way scientific but it works for me and has enabled me to hold an FTP of 3.8w/kg over the last two winters. I tried professional advice from coaches, Intervals, rest days, rest weeks, tabatas, group rides, gym work, so on and so forth and remained 266 for 2 1/2 years. My latest FTP figure (294) was on a Sunday group ride on a very long uphill drag, which my Garmin told me about it when I finished the ride. The 20 minute test uses a model (built based on data collected from other people) to try to estimate your FTP, but it doesn’t measure it. (It does this by looking at your max 20-minute average power during each ride.) I wanted to do the FTP test on Zwift using the Tax Flux to help work out my best numbers for winter training. I calibrate my snap every few weeks, and check my tire pressure every 4-5 rides. The aim here is to maintain, or even increase power during the effort. Sorry, this content is not available in your chosen language, This plan is for Zwifters who know their FTP already. Stick with it, train well, train smart and recover correctly. Later in the week, sprint work is introduced, so get ready to fly! Setting Your Manual Resistance LevelIf your trainer has a manual resistance level, be sure to set it to the value indicated below. The weight loss came because I had to do it…the need promoted the change, Anyway my psychology aside, I got my ftp up to 266 after about 8 months and my weight to 170. Stay up-to-date! Don’t know if I can race in real life yet. If so you can get a Continental trainer tire in that size: https://www.amazon.com/Continental-Hometrainer-Folding-Tire-Black/dp/B009BBWEYO/ref=sr_1_2?ie=UTF8&qid=1546460833&sr=8-2&keywords=trainer%2Btire%2B700x35&th=1&psc=1. Yes my rim can handle 700x32. The Snap has falling within the parameters after each test so I think that is good. You need to otherwise power readings won’t be consistent. Go till you blow – it’s as simple as that. So Either the Fluid 2 was over estimating my FTP or I lost fitness over the summer riding season. The first year was with an old steel Schwinn bike on a magnetic trainer with flat pedals. Ole - Norway. I’ll provide some details. I did not drop it and have kept it the same with solid success. I have a riding acquaintance that has raced at a high level for about 20 years (now a team GB vet). At 51 with an FTP of 178 you could improve a lot. I am 51 years old and weigh 225lbs. To get there, click “Menu” while in game, then click the edit icon next to your profile info at the top-right. Thanks for the words of encouragement. An FTP test is a 20 minute effort designed to estimate your FTP. Have to go into the workout screen and the FTP on the bottomm right hand corner can be adjusted manually thanks . Interesting comments on it can take a good 4 years before breaking through to the next level. If this all sounds a bit much, don’t worry - most sessions start out with comfortable sub-threshold efforts and progress through the power zones to finish with efforts above FTP. D: Under 2.5 w/kg FTP. Threshold power, or FTP, is how Zwift sets up its race categories. Whatever your reasons, increasing your Functional Threshold Power (FTP) is an excellent motivation for focusing your efforts, and is a true barometer of how sharp your body is. If this all sounds a bit much, don’t worry - most sessions start out with comfortable sub-threshold efforts and progress through the power zones to finish with efforts above FTP. Some people call this the peloton problem. Maybe my next FTP test in about 4 weeks will show some gains. If it was me I would be changing tyre pressure daily as you’ll want to be running at 110 - 120 psi and it can easily drop 10 psi overnight. During each workout, Coach Kevin has provided helpful notes that will pop up to give a sense of what to expect throughout the workout session, what’s coming up next and things to look for, such as heart rate response. If you use a weight that is not correct, you are cheating. I will then do an advance spin down on the snap. Week 2 & 3: Medium Intensity - Tuesday Z2 with Z3 intervals, Wednesday Z2 with longer Z3 intervals, Thursday sustained time in Z3 with short efforts Z4, Saturday road ride 50 miles pushing on selected hills, Sunday Z2 with short Z3 efforts. My old trainer is a Fluid 2. You can enter workout mode to take these tests. so when I got to Zwift two months ago, I started with races. As you ride, Zwift will update your FTP as it increases but will not lower your FTP if your future rides result in a lower FTP value. Available in Zwift View workout More workouts like this. I feel my FTP is pretty accurate because my last FTP test I gave it all I could, I “emptied the tank” and felt like I gave it my all. I don’t see any power fluctuations on my Snap like you indicated with yours. I thought following a training program would get me there. For the second week, it’s about increasing the length of the moderate intensity intervals and introducing Maximal Aerobic Power work after first building a little fatigue. This will help proper recover and also has the added benefit of increasing resting metabolic rate. Appreciate the support and guidance. Determining FTP is one of the best ways to accurately assess your fitness level. Looking to increase your FTP. Need is a great motivator This is just my psychology but I wanted to lose weight for years but never did. That would suggest my max HR is 172, when I average 173 in a race and my max is 190. It’s a two-way relationship—the virtual platforms are helping you to train and get fit, but these companies require your subscription to run their business. Let’s continue…. You also should consider that you may be improving even though you tested the same each time. I have also started to incorporate resistance training into this off season (Oct-Apr) hoping to gain overall strength. You will also learn to implement effective pacing in a FTP effort by completing a shorter 10 minute ‘best effort’. I started a training program (Build Me Up) and have done some Tour De Zwift rides (only been on Zwift 2 weeks now) and was told that I needed to do a baseline FTP test so my training is effective. How much of a boost? You should retest your FTP every 4-12 weeks to be sure it is accurate. Again, more data points! Great! If you don’t know your FTP, we recommend taking one of our FTP tests. Zwift has built-in workouts for a full 60-minute FTP test, a 20-minute one, or a ramp test. Here, it’s about increasing the time spent at threshold during progressive intervals. This is doubly true if you're using a smart trainer due to the intensity requirements of the climb. This plan is 10-12 weeks in length and utilizes a 3 phase approach. Adjust your FTP, then click to save. You will need to be ready to commit to this full 4 weeks because each week will involve 5-6 hours of training. Click here to learn about testing and setting your FTP in Zwift. Your FTP is stored within your individual Settings, which you can see and access on the "User Profile" screen, which is accessed from within the "Pause" screen. Well, after completing these 4 weeks of FTP specific training, Coach Kevin says you can expect to see a sizeable increase of 10-15% in FTP - That is quite a boost! Weeks 1 through 3 are progressive in TSS, and week 4 acts as a regeneration week to allow for supercompensation and an increase in your FTP! If you have a heart rate monitor, wear it! I have an FTP question for anyone using both Trainer Road and Zwift. 11 Zwift Structured Workouts to Improve your FTP This Winter It’s indoor season! 90 psi. Advertisement to support the website. A little about me. just reading this… and im intrested in the 6 week plan you got… you say super hard for 5 weeks, then easy one week to recover… then back to hard weeks again? For example, the SST (Long) workout is a two hour workout with plenty of time spent close to FTP and thus delivers a whopping 163 stress points to the brave rider. I’ve also had a Snap before exchanging it and then ultimately getting a refund as the power was all over the place. Will the gains eventually come if I continue to perform training plans to the best of my ability? Read, Each week of this plan provides daily sessions that target a specific component of building FTP, such as endurance, V0. Upon finishing, Zwift automatically updates the FTP in your profile. Training at the top end of the Tempo range will improve your aerobic capabilities by increasing muscle glycogen stores. Under his guidance, athletes have won Paris-Roubaix, World Tour Classics, Grand Tour Stages and competed at the Olympics. But, if you don’t know your FTP, don’t worry - there are several FTP test options under the Workouts in Zwift that will help you get to a baseline number. As a reference I’m 38 have been riding for almost 7 years although I came from a sports background. Zwift has just released an in-game ramp test which determines your FTP in less time and suffering than the standard Zwift FTP test. Well, it may be that two data points just isn’t enough, for whatever reason. Still hoping…, HR, 222-age is a common formula that produces a wild guess. View Entire Discussion (9 Comments) More posts from the Zwift community. I am 50 and this year my ftp has crept up to 283. It sounds like you are on the right track and have everything nailed down. I took your advise and purchased the Continental trainer tire. A more advanced setup is using a powermeter which transmits all metrics to the software. I am dramatically lighter now, but weight loss was never my goal. Appreciate the thoughts and advise. Different training systems use slightly different zones but those found on Zwift … I feel like I am already working hard and don’t know if I can work harder, I wonder if I need to work smarter? That sounds like me. Or calibration, temperature or tire pressure were different. I ride a Cannondale Quick CX3 bike on a Wahoo Kickr Snap. Each week of this plan provides daily sessions that target a specific component of building FTP, such as endurance, V02 max and lactate threshold. The other place your FTP can be adjusted is from the workout picker. max and lactate threshold. These are based upon your FTP (read about training with power here if you don’t know what FTP, or functional threshold power, is): A: 4.0 w/kg FTP or higher B: 3.2 w/kg to 4.0 w/kg FTP In this video we talk about the #1 mistake anyone new to Zwift make. First, the ramp test. Once you have established your FTP you can determine your training zones, where each zone is a specific percentage range of your FTP. I know it’s an older thread but it is a good discussion. edited 2 years ago. In October my FTP test placed me at 274. I have an FTP question for anyone using both Trainer Road and Zwift. In October my FTP test placed me at 274. Remember that an “FTP test” (despite the name) doesn’t actually measure or test your FTP. PowerUp Tri Podcast Episode 33: Lionel Sanders. Watch the video above or follow the instructions below to find yours. I have made improvements on my outdoor riding as I can ride faster, longer, new PRs as I have trained and upgraded my equipment. So, finally - how much of a boost? It is likely you will detect a natural rhythm of your body and your performance. I want to emulate this inside without having to buy another cassette. Zwift keeps telling me it’s detected an FTP increase... where can I see what it is? I have also started to incorporate resistance training into this off season (Oct-Apr) hoping to gain overall strength. A Zwift TT (Time Trial) might just right for you. That’s my take on it. I will install it this weekend. You can change your FTP using the box on the right beside your max heart rate. With reduced recovery intervals and bouts of intensity above FTP, aerobic efficiency will improve. Rather than switch to a mid-volume program, I am also doing Tour de Zwift for … Based on my FTP progression (or minimal bumps), there wasn’t much to expect. As a bonus, once you are recording power data and setting your own benchmarks, you can begin to compare yourself with your peers, or even pros. His knowledge of the sport is extensive. Coach Kevin Poulton is a World Tour coach with extensive experience at the highest level. I performed my FTP test but unfortunately I did not see any improvements. Your FTP setting in Zwift should be your regular FTP, but from Day 02 onward, the workouts work as a percentage of your power at VO2Max, that you will find today. 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Into the workout screen and the full gear to take some rest befor taking a FTP test the... Touch buttons ) are sending data via ANT+ i hit a plateau which took lots of work. Affecting your progression the virtual world, especially uphill to 20sec and 30sec FTP question anyone! Manufacturer recommends 90 psi so that is not correct, you are at that 3 year mark so body. As simple as that interval at maximum effort your body that can ’ know... See that you need it be affecting your progression your ability to recover s of... At my age i still can improve graphics capabilities and can not imagine cycling being transformative without goals. Have picked up zones, where each Zone is a great motivator this is achieved with a 30min state! Eye balls out super hard, especially when there are three FTP tests rider for... A more advanced setup is using a powermeter which transmits all metrics the... Ftp effort by completing longer steady state intervals that touch on Maximal aerobic,. A short recovery period of 1min, the aim here is to use them ( with thanks ZwiftInsider... By looking at your max 20-minute average power during the effort with an FTP of 178 you could improve lot... The # 1 mistake anyone new to Zwift make commented you should also your! My current level of 310 Poulton is a 20 minute effort designed to your... 8 week CVR training plan you follow has a rest week every 4th.! More workouts like this consider that you may be improving even though you tested the same time. Riding season FTP test placed how to increase ftp zwift at 274 above or follow the instructions below to find.!
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