View Entire Discussion (9 Comments) More posts from the Zwift community. You should therefore focus on power. 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. After about 3 years I hit a plateau which took lots of hard work to break through. I performed my FTP test but unfortunately I did not see any improvements. If you want to connect the Zwift App on your Android device with the bike´s console please make sure you activate ANT+ signal within the Zwift … Available in Zwift View workout More workouts like this During week 2, you should also observe your heart rate during work intervals and monitor the ability to recover. I started cycling at 46. You are at that 3 year mark so your body is now adapting physiologically to being a cyclist. I performed my FTP test but unfortunately I did not see any improvements. My goal was to race and there is no way to race except that you can hang with the peloton. The 4wk FTP Boost plan is designed specifically to provide workouts that will improve both FTP and endurance. I generally ride 45-60 minutes 4-5 times a week. Functional Threshold Power (FTP) represents the highest wattage you can expect to put out, on average, for an hour. With only a short recovery period of 1min, the aim is to bring heart rate back to normal recovery levels after each effort. 6 months is a very long time -- are you sure you want to prioritize aerobic/lt for that long? 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. All this is achieved with a 30min steady state effort that dips briefly into the realms of VO2. Author: Jesper Bondo Medhus. I am currently in week 5 Low Volume of XC Olympic Race. 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. I have an FTP question for anyone using both Trainer Road and Zwift. Stick with it, train well, train smart and recover correctly. Once you have established your FTP you can determine your training zones, where each zone is a specific percentage range of your FTP. 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. Great! Remember that an “FTP test” (despite the name) doesn’t actually measure or test your FTP. 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? If you use a weight that is not correct, you are cheating. Here, it’s about increasing the time spent at threshold during progressive intervals. I have also started to incorporate resistance training into this off season (Oct-Apr) hoping to gain overall strength. I thought following a training program would get me there. I am not competing against anyone except myself. Although you don’t state how long you have been riding I can see that you have completed 10 weeks of training programs. Here’s a quick guide to Zwift’s PowerUps and when to use them (with thanks to ZwiftInsider): . 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. What tire are you using? 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. Back to top. 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 riding style is to put out high watts for sustained periods of time. Building FTP endurance is a great way to increase your fitness and hang with any group ride or race. 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. Zwift has just released an in-game ramp test which determines your FTP in less time and suffering than the standard Zwift FTP test. If you can do 4+ watts per kilogram (W/kg) of rider weight, you belong in the As, for example. By completing longer steady state intervals that touch on Maximal Aerobic Power, endurance and FTP will increase. At 51 with an FTP of 178 you could improve a lot. I have been riding for 3 years now. Maybe try running the plan (or any structured plan, really) again, keep testing, and see if over time the test results trend upward. My old trainer is a Fluid 2. That depends on the console model on your bike. Watch the video above or follow the instructions below to find yours. During my workouts as discussed sometimes I will really struggle to hold the required watts, so I think my FTP is accurate. Later in the week, sprint work is introduced, so get ready to fly! Thanks for responding. I very rarely rest, If I had time I would probably ride everyday. C:: 2.5 w/kg to 3.2 w/kg FTP. 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. You will need to be ready to commit to this full 4 weeks because each week will involve 5-6 hours of training. > Buyer's guide: Best indoor cycling apps. 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. My tire manufacturer recommends 90 psi so that is what I inflate the tire to. is it possible to see the plan? Training at the top end of Zone 3 Tempo range will improve aerobic capabilities by increasing muscle glycogen stores. 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. The sprint efforts increase in duration from 15sec, to 20sec and 30sec. A road tire or trainer tire? Long form intervals and FTP testing. So, from tomorrow, please set your FTP setting as your power at VO2Max. I must not be training correctly. Stay up-to-date! 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? This is doubly true if you're using a smart trainer due to the intensity requirements of the climb. so when I got to Zwift two months ago, I started with races. 2nd year, moved up to Fluid 2 trainer, Cannondale Hybrid bike, with clipless pedals, heartrate monitor, cadence monitor. I also re-adjusted the roller tension and checked my tire psi. I will then do an advance spin down on the snap. You could be fatigued. Again, more data points! The aim here is to maintain, or even increase power during the effort. Determining FTP is one of the best ways to accurately assess your fitness level. Available in Zwift More workouts like this. Try to end with a flourish. Zwift can be very graphically intensive, especially when there are a lot of simultaneous riders on the screen at the same time. As a reference I’m 38 have been riding for almost 7 years although I came from a sports background. On the flip side, there is nothing wrong with doing an FTP test and using it to heighten your fitness through targeted training. I then performed a spin down in Zwift after 10 minutes of riding I did see an increase in w/kg during my ride so maybe my Snap needed some further fine tuning. Under his guidance, athletes have won Paris-Roubaix, World Tour Classics, Grand Tour Stages and competed at the Olympics. I predict this time next year you will have made good gains and be rolling along nicely. The other place your FTP can be adjusted is from the workout picker. Sometimes when I have ridden 9-10 days in a row but some of those rides are short (30 minutes) easy recovery rides. Still hoping…, HR, 222-age is a common formula that produces a wild guess. Zwift keeps telling me it’s detected an FTP increase... where can I see what it is? 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. Careful though, this can become quite addictive. It’s not an actual ‘plan’ but more a way of training that I found works for me. rdgs But for a few reasons it didn't go to plan. That’s my take on it. Be honest when inputting your weight into Zwift. I thought following a training program would get me there. I haven’t done a test yet as I am rehabbing an injury, but from riding around it’s told me 3 times it’s detected an FTP increase and I’d just like to see what the heck it is! Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4. There are two ways to find your FTP on Zwift: the ramp test and the standard test. Zwift uses your w/kg at FTP firstly to determine how fast your avatar moves in the virtual world, especially uphill. Some people call this the peloton problem. Don’t know your FTP, no worries. The most accurate setup though, is to use a smart trainer. Console models before 2020 (TFT 1.0 with touch buttons) are sending data via ANT+. By incorporating sprint efforts into a steady state effort, you recruit additional muscle fibers and extend their ability to work aerobically. I sometimes opt for an easier version of the same workout if I’m not felling 100%. An FTP test is a 20 minute effort designed to estimate your FTP. As discussed I feel like I am stuck at this level. Available in Zwift View workout More workouts like this 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. By completing longer steady state intervals that touch on Maximal Aerobic Power, endurance and FTP will increase. This is most apparent during a "ZTR" style racing event, or one of the public events such as the "World Bicycle Relief" event in early December 2015.There are a large number of graphics cards, configurations and settings you can tune and tweak to maximize your FPS, … Adjust your FTP, then click to save. 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. I would expect those plans to have rest and recovery time however I don’t know as I have never followed one (I create my own training plans). Let’s continue…. Have to go into the workout screen and the FTP on the bottomm right hand corner can be adjusted manually thanks View Entire Discussion (9 Comments) More posts from the Zwift community Will the gains eventually come if I continue to perform training plans to the best of my ability? I run them at Zwift workout Day 2 - Strength in 6wk Beginner FTP Builder including all workout details, workout description, wattages/%FTP and cadences. Based on my FTP progression (or minimal bumps), there wasn’t much to expect. Go till you blow – it’s as simple as that. A more advanced setup is using a powermeter which transmits all metrics to the software. Don’t know if I can race in real life yet. 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. I followed Traineroads program last year and now following Zwift’s program while mixing in some Zwift race events. Then I bought my Kickr Snap in October '18 did an ftp test with it and came out to 178. 11 Zwift Structured Workouts to Improve your FTP This Winter It’s indoor season! You also should consider that you may be improving even though you tested the same each time. I calibrate my snap every few weeks, and check my tire pressure every 4-5 rides. I ride a Cannondale Quick CX3 bike on a Wahoo Kickr Snap. In October my FTP test placed me at 274. Scott, it sounds like you have some mild fatigue that could be affecting your progression. This plan is 10-12 weeks in length and utilizes a 3 phase approach. FTP test in feb 2018 following the 8 week CVR training plan and racing in the CVR world cup league on zwift! Then a spindown at least every couple of days even at the end of a ride. Find it on the pulldown on the workout screen. But my performance in each race shows a marked increase in power over time. IMPORTANT! I work to six week rotations. In this video we talk about the #1 mistake anyone new to Zwift make. 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. Zwift has reshaped the way many see indoor training and could be a godsend over the coming months for pros and amateurs alike. You need to otherwise power readings won’t be consistent. Zwift has built-in workouts for a full 60-minute FTP test, a 20-minute one, or a ramp test. I know it’s an older thread but it is a good discussion. Rather than switch to a mid-volume program, I am also doing Tour de Zwift for … I try not to focus too much on my FTP as my purpose of cycling is for mental, physical and emotional health. Recovery period of 1min, the aim is to bring heart rate during work intervals and bouts of above! Aerobic power, endurance and FTP will increase as you can expect to put,. Week of this plan provides daily sessions that target a specific percentage range your. 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