Ftp builder reddit Yes I’ve done that one as well, it was a good program to build your ftp and endurance for riding. That is near the 3,3W/kg for me and I am pretty happy with the result. A lot of time at only 75% FTP with short intervals of higher power and one tempo workout a week. You can either create your own workouts and use ERG mode or join a pacer group at your desired endurance power, whichever you prefer. So I would definitely recommend the ftp builder. May 18, 2021 · I finished the 6 weeks beginners FTP Builder and it felt really good! Some stats: Start FTP 220 Weight: 88 End FTP: 243 Weight: 86 The first weeks felt quite easy, though week 5 and 6 felt challenging, especially the Threshold Development sessions were hard, but without lowering the bias I made it. My first ramp test resulted in FTP of 151W (@ 79kg). 1. On another note, 12 weeks FTP amd Build me up training plans are probably the best ones on Zwift (the former is a more traditional Z2 base period plan, the latter is a sweet spot based), also, Gran Fondo worth a try, and the L'Etape /Aktivitus 10 wk Ironman workouts worth their weight. The one thing to keep in mind is that the workouts are at your own pace whereas the training plans are much more regimented. I'm on week 2 and I get it now. I did all the workouts without missing a day, and supplemented them with a few group rides and completed all the TDZ stages. Don't worry about placing well or anyth I would now say that I have become a little addicted to it and have signed straight up for the Build Me Up plan. I've seen a few others post up their FTP builder program results so I thought I'd share mine. That really killed me. I bought a wahoo kickr v5 on the 9th December after not riding for a while due to the weather etc. I experienced big gains in power and stamina a few weeks after that. Mind you that when I began Zwift I had just gotten the trainer and was riding more per week than I had before. I spent a few months trialing out TrainerRoad and scored 220w FTP there before joining Zwift in November 2019. Good luck. That might have something to do with it. The last (free) ride I challenged myself to climb the Alpe du Zwift (in about 1hr26m). It gets hard as shit midway through but you'll get incredibly strong. I have made a lot of gains on the ftp builder going from a 137 FTP to a 183 FTP and I have found it very difficult to do the required watts in the Threshold development workouts View community ranking In the Top 5% of largest communities on Reddit. Fast forward to Corona + Raining non-stop for couple of months where I live, I got myself a trainer + zwift and in the process I've discovered how slow I am and since I like structured workouts I decided to go with a plan. I am really enjoying it and its challenging in its own way. Hi, i just finished my 6 week FTP Builder beginner plan today and i brought my FTP from 265 up to 287. The best bet for long term development would be to take 2 days off, lower your FTP and see how you feel. 6 week FTP builder with prep, which is 7 weeks in total. Congrats! Great review too - particularly interesting was the idea of increasing your FTP during the course - I wonder if being relatively young and fit you can get away with a moderately high training load, but I'm not sure if I'd be able to do the full 4 week plan with increasing the intensity by up to 30W/ 10+% during the programme without an extra rest day or two! Advice on FTP builder on zwift anyone? I'm doing the FTP builder on zwift and it seems a little too easy after the first week, and the following 5 weeks I have left don't seem that hard. I’ll Feb 13, 2018 · Same experience as the OP with the FTP builder on Zwift. The first few weeks were nice and easy and allowed me to get used to getting on the trainer 4 mornings a week. and follow the prompts over the weeks. You might want to try a ramp test. Then my trip got delayed to September giving me a much longer time to build some fitness. As I'm training for a triathlon, I just did 2/3 workouts of the program a week (to not overtrain). Zwift has not focused on training plans at all it seems like. They're shorter and a little easier to empty the tank on, IMO. The other kind of FTP test to do is to race a relatively short race like the crit city races. I get the FTP base builder. Hello, I need help, basicly last year i really enjoyed 6wk FTP BUILDER, however it was removed from Zwift app. The result of that test was a 195FTP (@ 75kg). My FTP went from 197 to 206. I started at 163 lbs and a tested FTP of 128. My FTP over those six weeks improved only about 6% but after reviewing the year below I'm very happy with the results overall. My thoughts are I would like a low intensity plan that focuses on endurance. I can’t remember if the ftp builder has set cadences for you or If you choose your own. I am basically cycling as fast as I can in zone 3/4 for as long as I can. I got bored and switched over to the Gorby and SST 1-2 times a week. My FTP went from about 215 to 235 during the ftp builder plan - but I haven’t retested since I finished, those were just small increases that the app detected when I was doing free rides in between the workouts. . As a beginner, I can't hold 100 cadence at or beyond threshold for so long. If this is your first time doing any structured training, you will likely see some degree of improvement no matter what you’re doing, ie: just by doing something. That sounds like threshold level workout. Does anyone can help me out, i'm looking for downloadable file to upload manually to zwift. I'd done FTP Builder and Build Me Up plans, Build Me Up accomplished almost 0 gains over the 12 weeks. I'm really happy with that. set your goals first - so you want to build up your FTP. Do the FTP builder plan. I wouldn’t FTP builder has more z2 work while the gran fondo has a bit more higher intensity work. I did the 6 week beginner ftp builder and then did the test again and jumped up to 259 ftp. AFAIK you don't increase your FTP by training above your FTP - instead you do threshold workouts as explained here: . Here's my advice on the extra volume: GO EASY! So far I’ve done a Tour de Zwift group ride (stage 2), which was a great workout, and the long FTP test. Mar 12, 2021 · Just wanted to offer some feedback for any other new riders considering the six-week FTP Builder. Not great, but at least I am (barely) in the . Yeah, agreed, there's more there. One thing I did like on build me up was it called out the cadences for you and Makes you Step out of your pedaling comfort zone and work on various cadences. I’ve been doing more cycling this year due to the pandemic and not being at work, so wanted to carry that on into the winter. An overview of all FTP Builder workouts in Zwift, including all workout details. After finishing the program I tested at 224, a 68% increase. So a couple of weeks Jul 19, 2019 · I started Zwift back in February and did the ftp test and had an ftp of 209. The workout plan with the smallest time commitment and biggest workload is "Build Me Up" followed by "Zwift Racing" The workout plan with the largest time commitment and the smallest workload is "FTP Builder" followed by "Gravel Grinder". Little review: The first 3 weeks of the plan were pretty boring and you really have to keep cycling through the weeks on zwift. SUB-THRESHOLD/SWEET SPOT WORK “Sweet Spot” occurs at 83 to 97 percent of your FTP and riding here can help improve the aerobic, steady state efforts that characterize FTP. Mostly is 2/3 mins at 80percent your FTP following by 5 mins at 60percent or thereabouts and repeat repeat repeat! Then over the weeks those numbers change like 5mins high 3 low etc but never 10 seconds. Here's the data I used to come up with my results : Sorry the formatting is crap Tomorrow is my last workout of week 6 of the FTP Builder and I am looking for a new plan. I realized ERG was off for a while but was a game changer when I turned it on. My FTP before the program (3 weeks after getting back on the bike after 10+years) was 133. Hi everyone, just wanted to share my results with the 6 week FTP Builder training plan. I initially started the grand fondo training program but missed a couple of sessions. theres numerous canned workouts and then custom do to this. For anyone that’s interested, today I completed the 4 week FTP builder programme on Zwift, and was pretty impressed with the results. I am tempted to start the FTP builder however when I tried it before I came across So, looking at the FTP builder program, yes, if you want to do more volume, you should just add easy zone 2ish rides on top of what is specified in the program. The fastest was a 30 second one but I think overall there was only 2 of them max in the entire 10 weeks. Ive done it by basically cycling 5/6 times a week. My FTP went from 175 to 206. But that was all FTP builder. Also you'll need to retest your FTP every couple weeks throughout the plan because you'll be making big beginner gains and if you don't readjust, it'll become too easy. #1 is likely to hurt you and not make you stronger. The program itself is also much better than FTP builder. I followed the workouts without missing any, and I did longer rides on Saturdays, much of which was power zones 2/3. I did the 6 week program which is 5 rides per week, sometimes I took a little longer than a week but did other outdoor riding mixed in here or there and an Alpe du zwift run. Previous FTP 197W (weight is 180lbs - 82Kg) back in July. then make sure the metrics you have are true and recent - ie recent ftp and watts THEN tweak the canned setting for the days you are going to commit. Before I started the program, I benefitted from googling how much FTP increase I might expect after going from no riding to finishing the 6week FTP builder workouts on Zwift. I started zwifting about 6 weeks ago with an FTP of 166W and 2,3 W/kg (calculated with the ramp test). The obvious next step seemed to be the FTP builder program. Mostly on my own, trying to beat times, fast paced group rides and the odd race. It's too intense unless you're already very capable and it's throwing in high cadence times. TrainerRoad has adaptive training now, which starts you with easier workouts and builds you up based on how you rate them afterwards (1-5 scale of how hard was it). Makes me think the FTP is too high or you haven't had enough rest. I just completed week one and I feel like I barely worked out this week. So I just thought Id check in. I also started with the FTP program, but I burned out after 2 weeks. A tempo workout shouldn't lead to a max HR and needing to stop at 40 min. I can see how the hours of slogging on zone 2 can be beneficial. FTP Builder results . I decided on the FTP builder as my first training block. wemx rdaa qalimp enmt vxolmz cinrwymt bihv ireh qdrofqj anwfvd lggkzc steict ugimiq tiarqrk bsqx