If you’ve not yet experienced Zwift (www.zwift.com), the market-leading indoor training platform, then what better time to give it a try. The first workout was incredibly hard and part of me was wishing I had just kept the settings at 240, but I made it through in the end. Weolcome to the TCN 4 week FTP Builder. Der 6 weeks Beginner FTP-Builder-Plan konzentriert sich auf den Aufbau einer nachhaltigen aeroben Kraft, wobei die Mehrzahl der Einheiten aus Ausdauer- und Tempo-Intervallen besteht. I did not feel good. 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. I'm new to Zwift, only done 3 rides, my preference is to ride outside but I am really starting to appreciate the benefits of indoor smart training. A short session to get you started on your FTP journey. Doesn't make me green or a tree hugger. This is the standard plan, but feel free to let me know if you need anything adjusted, shorter sessions, longer sessions or dialing back on intensity or increasing intensity. Includes Structured Workouts. I wrote a full review of my experience here: ... TIL I need to lose weight to compete with others on zwift. I’m also looking forward to being able to dedicate some more time to climbing. From 3.7 w/kg to 4.5 w/kg in a Month. It was disappointing to see how much fitness I had lost in 3 months, but it motivated me to start riding again, and I set a goal to get my FTP up to 270 watts by the end of the month long training block. ( Log Out /  After a full month of riding almost everyday I saw my FTP increase from 240 watts (3.7w/kg) to 292 watts (4.5w/kg). ( Log Out /  But, I new that the feeling of regret if I missed a day would kill me, so I just sucked it up and rode. You will still be able to complete this 4-week block if you don’t have access to a power meter by using a RPE scale where 1 is sleeping and 10 is max effort. *** YOUR CHANCE TO WIN A STAGES CYCLING GPS BIKE COMPUTER !!! In the space of 8 weeks I have gone from FTP 255 - 3.3 w/kg, to FTP 294 - 4.1 w/kg, mainly from a combination of Zwift training and losing almost 6kg in weight. At the beginning of the FTP effort, I was really struggling to find a rhythm and appropriate gearing. Providing you don't start eating more with all these extra sessions, you should lose weight as well as make small gains in power, thus increasing your power to weight ratio. Zwift workout Day 4 - Tempo in FTP Builder including all workout details, workout description, wattages/%FTP and cadences. It was mainly my lungs holding me back and although my legs felt like they could go a bit harder, my lungs felt like they couldn’t take in enough oxygen and I was tasting blood in the back of my throat. The workouts start on Monday, February 5. ... Before starting the plan you should have a good level of fitness and be accustomed to training 4+ hours/week. I skipped wk 1-2, as it suggested to if you are ‘in shape’. Log in or register to join the conversation. The web-based workout editor for Zwift. managed to push my ftp from 214 to 245 on Tuesday night after completing the 4 week booster. Shop Zwift Shop Order Status Shop FAQ Gift Cards Test Ride Zwift. At the beginning of this winter I finally jumped onto the Zwift hype train and invested in an Elite Rampa Smart trainer. It felt like I had been riding a lot but I’d only been putting in 7 hours a week which is less than what I would normally do in the summer. 昨晩のローラー台練習は Zwift – 10-12wk FTP Builder Week 4 Day 4。 何故いきなり4日目プログラムに行ったのかというと、Week3の4日目プログラムをやろうと思ったら、またまた時間が1時間30分取れなかったから、1時間以内で終われるWeek4の4日目プログラムを先にやってしまう事にした。 Needless to say, I crapped out at 40 mins. 6 wk Beginner FTP Builder. Description. The 7:05AM PST (10:05AM EST) & 10:05AM PST FTP Tests will be led by Zwift Game Designer and 2011 ITU Long Distance World Champion, Jordan Rapp. Change ), You are commenting using your Twitter account. It felt like I was either doing 350 watts at 80 rpm or 300 watts at 105 rpm but this was probably a mental thing more than anything. Just starting week 6. Get fit fast with the 4-Week FTP Builder Group Workout Series! Zwift 101: 1 week / 2 hours per week. ( Log Out /  But, like last time I managed to pull through and get to the end all while keeping the contents of my stomach, firmly in my stomach (for the most part). Despite averaging 10 watts less than my previous 10 minute effort I was feeling terrible and was convinced I wouldn’t make it. Posted by Oliver Dowd on February 3, 2018 February 11, 2018. Secondly I spent most of October, November, and December rock climbing, so although my body weight had remained at 65kg my muscle was redistributed from my lower body to upper body. I’m now up to week 4 day 4, which was a new one on me. Create a free website or blog at WordPress.com. No result was displayed but the number 193 was present, not sure if that was an average or FTP. I'm doing the 10-12 week FTP builder. One of the sessions before the FTP test includes a 10 minute max effort to help you gauge what your 20 minute effort might be. I did the first workout (week 3 day 1) last night and found it unusually easy. I have a similar ftp but being 83kgs just get smashed in the B class races. I’m doing the 6 week one now. Le plan proposé par Zwift se nomme « 6wd Beginner FTP Builder ». Sunday, October 13, 2019 by Chris. I recently did a ramp test. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. ZWIFT 6 Week Beginner FTP Builder Review/ ResultsThanks for watching Subscribe for more videos.IG: https://www.instagram.com/4130cycling/ Workouts start on Monday Feb 5th and end with an FTP lead by Jordan Rapp! At the beginning of this winter I finally jumped onto the Zwift hype train and invested in an Elite Rampa Smart trainer. Riding almost everyday is not only logistically challenging, but also mentally exhausting. ( Log Out /  今朝はzwift 10-10-12wk FTP builder week 4-4に挑戦しました! 時間は短かったけれど、そこそこハードなメニューでした! アップ10分 69w→90w 5分 112w 2分 69w を2セット 1分 86w 1分 93w 1分 100w 1分 110w 1分 124w 1分 141w 4… 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. With 4 x 5min moderate intensity intervals, you will be introducing yourself to the duration of the final test session in 4 weeks time. How many sessions a week was that ? Zwift Workouts 4 Week Ftp. Today I opted for continuing on with Zwift’s 12 Week FTP Builder training program. Being a bit of an egomaniac I refused to believe how much fitness, so I immediately manually bumped my FTP settings up to 250 to make the workouts harder. So, rather than ‘just ride’ on Zwift I decided I would try the 10-12 wk FTP builder, from this week. So yeah, it works. If you ask a maj… Encompass it with weight loss and your power to weight ratio will see the biggest increase. Training at the top end of your tempo range will improve aerobic capabilities by increasing muscle glycogen stores. For example, 95% FTP would be a 8/9 out of 10 in effort, depending on the duration of the rep. Cela consiste en 4 à 5 séances de home trainer par semaine pour environ 5 heures d’effort. *** We’ve got a very special November prepared for you as part of the TRI247 Workout Series on Zwift. I ride harder doing non structured rides on zwift. Last night I’d seen a 100km Zwift UK Sportive event that took my fancy. week of the Stages Cycling TRI247 Power Builder Series. Zwift 4 Week FTP Booster Review. See other rides. At this point I had run out of new years motivation and the main reason why I stuck with the plan was fear of being dropped by friends on rides in the summer. Zwift – 10-12wk FTP Builder Week 7 Day 4. Change ), You are commenting using your Facebook account. Author Tags. When I started my 4 week FTP program it placed me at 245. I’m only 21 so I have a lot of life left to experience, but that moment alone in my basement, dripping in sweat was one of the best so far. This allowed me to do the shorter rides on Monday and Wednesday and save the long rides for the other days. That realization made things seem a bit more manageable and made the training plan seem a bit less mental. Will be interested to see what happens. Firstly I found a lot of the workouts almost too easy. I’m now moving onto my next training block which will be focused more on endurance and will probably only be 4-5 rides a week but more volume. When you only have an hour at home between work and class, a 45 minute workout at least gives you 15 minutes to shower and get out the door. Have done Alp Du Zwift twice during the last 2 weeks in between workouts. I backed off my power a bit and let the average drop down to 305. Excellent results there ! Another week, another 10 watts added to the FTP settings so I could feel like dying by the end of the workout on the first day. One of the first things I learned in the first week is that erg mode is useless for efforts less than 1 minute. I found this workout to be quite enjoyable, in so much that it felt very varied and the time went by quickly. ... (FTP) saved in TrainingPeaks I averaged 320 watts for 10 minutes and felt really good at the end, so I was super psyched and realized I would probably be able to blow my 270 watt goal out of the water. The Week’s Outline Hey everyone, I just finished up the 4 week FTP builder and had great results going from 3.7 to 4.5 w/kg. Anyone that goes from casual weekend riding to regular training sessions is going to boost their performance. World Class training, an Olympic coach AND each week one ride participant will win an amazing prize! Topic caught my eye as I have recently completed this challenge. If you want to see how my endurance training is going follow me on Strava. With support from Stages Cycling and Jinx Sport coaching, November will feature a 4-week, progressive Power Builder Series, … Started week 1 on 198W after a ramp test. Die Trainingseinheiten wurden für Fahrer entwickelt, die vielleicht noch nie einen strukturierten Trainingsplan absolviert haben. I also added an additional rest day on Monday so I wouldn’t have to worry about the timing of my night class. 4wk FTP Booster、22日目のWeek 4 Day 1 - Progressive 11's #2です。 前回>>ブログ投稿: [Zwift]4wk FTP Booster Week 3 Day 7 - Max Aerobic Finale 4 Week Zwift Racing Plan (Workout Builder), Power, 5 hrs/wk. ... Zwift Workout 6wk Beginner Ftp Builder Week 1 Day 4 You Zwift Workouts Get Fit Indoors With Structured Training Road Cc Zwift S New Workout Mode First Overview Dc Rainmaker Zwift Community Kb Can I See The Training Plans Without Due to some real life stuff I wasn’t sure how much time I would get on the bike today. ... FTP Builder: 4 to 6 weeks / 5 hours per week / 255 stress points per week (average) The FTP Builder focuses on building sustainable aerobic power. 4wk FTP Booster、23日目のWeek 4 Day 2 - Enduranceです。 前回>>ブログ投稿: [Zwift]4wk FTP Booster Week 4 Day 1 - Progressive 11's #2 I would be interested to hear if it actually boosts the FTP of someone who was already training regularly. Not sure if I should just substitute my rides outside (likely to be once a week) for the last zwift ride for week and do something similar, or do the missed zwift workout the next time i go on zwift..i guess it could mean I take longer than 10 weeks (I started at week 3). After spending most of October, November and December not doing any riding I was nowhere near the shape I was in the summer, so to regain some fitness I fully committed myself to the Zwift 4 week FTP boosting plan. Being a newbie on Zwift, I thought can’t be but I’ll ride it. There are two factors that probably contributed to my 50 watt gain. It was an a 90 min ish ride, bambino fondo 30.2m and 2946ft of climbing, iirc it was the three sisters route so first hour was solid slogging away climbing, plus at 8am in the morning, no breakfast, probably could have done better, had no juice in the tank for the last 20 mins. I did the initial FTP test on Christmas day (before the big turkey)  and managed to push out 260 watts for 20 minutes. Approximately 70% of the ride is spent at 70% FTP. Second time I went up in 62:57 and Zwift auto increased my FTP … During the month I was only climbing once a week and I did notice a bit of loss of upper body strength (especially while looking in the mirror). When I crossed the line I had nothing left in me, but when I ended the ride to see my new FTP at 292 watts, I couldn’t help but smile and feel relieved that all the pain over the past 4 weeks was worth it. But there again you could say going from untrained to actually doing 5 days a week of 'any' hard structured training will make you improve. I upped the % in week 3 to 110% which hurt like hell and had to drop it back to around 105% for the last 2 sessions. I drive a car too. Zwift workout Day 4 - Threshold Development in FTP Builder including all workout details, workout description, wattages/%FTP and cadences. So naturally I raised the FTP setting up to 260 because feeling good, especially at the end of a workout is overrated. 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