I am not a trainer but I can recomend reading the book Fast After 50 by Joe Friel or The Cyclist’s Training Bible. I did not drop it and have kept it the same with solid success. Each week of this plan provides daily sessions that target a specific component of building FTP, such as endurance, V02 max and lactate threshold. My goal was to race and there is no way to race except that you can hang with the peloton. There are three FTP tests to choose from: 1 hour, 45 min or 20min. 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. Available in Zwift View workout More workouts like this I’m 5’10. Can your rim handle a 700x32? I ride in ERG mode on my workouts unless I cannot hold the required watts. Most Zwift rides are 60 minutes but some are up to 90 minutes, road rides for me are on Saturday. 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. 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. You can plan on 4-8 … I performed my FTP test but unfortunately I did not see any improvements. You should therefore focus on power. If you have a heart rate monitor, wear it! I thought following a training program would get me there. Available in Zwift View workout More workouts like this. I will also back off the roller and re-tighten two full revolutions after the roller just touches the tire. To improve the ability to train with intensity, it’s important to commence each session well-fueled and to refuel again adequately at the completion of each workout. I run Giant’s FlatGuard Sport Tire (700x35c) with 3/4 of the tread worn off so it is almost a slick. A Zwift TT (Time Trial) might just right for you. What would the best training plan to increase FTP be? Then a spindown at least every couple of days even at the end of a ride. I still must be missing something. Zwift has just released an in-game ramp test which determines your FTP in less time and suffering than the standard Zwift FTP test. 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. Nigel, I will double check my tire pressure when I ride this evening. Remember that an “FTP test” (despite the name) doesn’t actually measure or test your FTP. Thanks for responding. My riding style is to put out high watts for sustained periods of time. 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. I have made improvements on my outdoor riding as I can ride faster, longer, new PRs as I have trained and upgraded my equipment. Push as hard as you can for as long as you can, and when you can’t push any longer, Zwift will pop your new FTP right up on the screen. Available in Zwift View workout More workouts like this Rather than switch to a mid-volume program, I am also doing Tour de Zwift for … 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. View Entire Discussion (9 Comments) More posts from the Zwift community. While the standard FTP Test requires a challenging warmup followed by a 20-minute max effort, the Ramp Test begins with an easy warmup then ramps up incrementally each minute until you can’t go anymore. plan is designed specifically to provide workouts that will improve both FTP and endurance. After about 3 years I hit a plateau which took lots of hard work to break through. The sprint efforts increase in duration from 15sec, to 20sec and 30sec. B: 3.2 w/kg to 4.0 w/kg FTP. There are two ways to find your FTP on Zwift: the ramp test and the standard test. Zwift keeps telling me it’s detected an FTP increase... where can I see what it is? This is "How to Change your FTP setting in Zwift" by David Heatley on Vimeo, the home for high quality videos and the people who love them. 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 Last winter I made gains from 225 to 264 FTP over 12 weeks training which equates to 3.8w/kg at my weight. Different training systems use slightly different zones but those found on Zwift … 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. 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. I try not to focus too much on my FTP as my purpose of cycling is for mental, physical and emotional health. I took your advise and purchased the Continental trainer tire. Stress points are extremely useful to bear in mind when choosing a Zwift workout, as a higher number will indicate a more strenuous workout. These gamified features that are motivating you to cycle are also the tactics used by companies to increase user retention. So you know your FTP? For a basic setup this can be a speed sensor that communicates with Zwift. As discussed I feel like I am stuck at this level. 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. Strength training: A certain repetition of short and maximal efforts with the goal to increase neuromuscular recruitment and maximum specific strength. This will help proper recover and also has the added benefit of increasing resting metabolic rate. 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. Glad to hear at 57 you have a great FTP, it give me hope that at my age I still can improve. 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. 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. 90 psi. Maybe try running the plan (or any structured plan, really) again, keep testing, and see if over time the test results trend upward. The ramp test on Zwift, for example, uses a starting target power of 100 watts, and increases power requirements by 20 watts each minute. edited 2 years ago. Zwift has built-in workouts for a full 60-minute FTP test, a 20-minute one, or a ramp test. PowerUp Tri Podcast Episode 33: Lionel Sanders. I ride a Cannondale Quick CX3 bike on a Wahoo Kickr Snap. Still hoping…, HR, 222-age is a common formula that produces a wild guess. If you can do 4+ watts per kilogram (W/kg) of rider weight, you belong in the As, for example. Once you have established your FTP you can determine your training zones, where each zone is a specific percentage range of your FTP. 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. I work to six week rotations. By challenging your ability to process lactate at near threshold power, you will increase your time to exhaustion and increase endurance. It starts with an easy warm-up and incrementally increases until failure. so when I got to Zwift two months ago, I started with races. Then decide where to go from there. You need to otherwise power readings won’t be consistent. 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. Stick with it, train well, train smart and recover correctly. We hear about riders all the time who have started riding more than ever before during the winter because of Zwift, and just that increase in volume throughout the winter will be enough to see gains when you get out on the road. I still use it when I travel away. etc…. I got more fit each year, as seen by the continued increase in the 10 minute and above range. How can I connect my bike to Zwift? Since the introduction of the mountain climb, Zwift has a perfect place to do longer intervals. BTW do you calibrate the Snap every time you use it and after warming it up for 10 minutes? It’s not an actual ‘plan’ but more a way of training that I found works for me. 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. A little about me. Hi Ole. The other thing is to look at the power you can consistently maintain for intervals during training, and get a feel for what your FTP is from that. I want to emulate this inside without having to buy another cassette. 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. A little about me. So, finally - how much of a boost? An FTP test is a 20 minute effort designed to estimate your FTP. It is likely you will detect a natural rhythm of your body and your performance. You can change your FTP using the box on the right beside your max heart rate. Scott, it sounds like you have some mild fatigue that could be affecting your progression. Need is a great motivator This is just my psychology but I wanted to lose weight for years but never did. This plan is 10-12 weeks in length and utilizes a 3 phase approach. I did my first Zwift FTP ramp test today. Even blood lactate levels (as would be measured in a lab test) are only an indirect marker. I got WAY better at pacing, largely from the incredible coverage during the big TT phase years ago. Stay up-to-date on the latest and greatest workouts on Zwift! Take an FTP Test In Zwift. 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 have a riding acquaintance that has raced at a high level for about 20 years (now a team GB vet). Have to go into the workout screen and the FTP on the bottomm right hand corner can be adjusted manually thanks . What tire are you using? ... and increase by +10% FTP on the minute until failure. During week 2, you should also observe your heart rate during work intervals and monitor the ability to recover. This will also increase/decrease pedalling resistance dependant on terrain and if you are slipstreaming for instance. Great! You will also learn to implement effective pacing in a FTP effort by completing a shorter 10 minute ‘best effort’. IMPORTANT! Zwift makes it easy to test on their platform. Click here to learn about testing and setting your FTP in Zwift. Much better thought out and if you do your FTP test correctly then you should be able to complete most workouts completely in ERG mode. Then I bought my Kickr Snap in October '18 did an ftp test with it and came out to 178. 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 … Should I rest more in between workouts? Author: Jesper Bondo Medhus. I sometimes opt for an easier version of the same workout if I’m not felling 100%. Training at the top end of Zone 3 Tempo range will improve aerobic capabilities by increasing muscle glycogen stores. Currently the most popular categorization scheme for Zwift races is as follows: A: 4.0 w/kg FTP or higher. By completing longer steady state intervals that touch on Maximal Aerobic Power, endurance and FTP will increase. I still must be missing something. I generally ride 45-60 minutes 4-5 times a week. Makes sure that any training plan you follow has a rest week every 4th week. The other place your FTP can be adjusted is from the workout picker. Select any workout, then change the FTP number at the bottom-left. His knowledge of the sport is extensive. Here on our third week, it’s time to challenge the ability to process lactate at near FTP power. Therefore I don’t spend much time working on full gas sprint efforts. 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). Maybe my next FTP test in about 4 weeks will show some gains. 2nd year, moved up to Fluid 2 trainer, Cannondale Hybrid bike, with clipless pedals, heartrate monitor, cadence monitor. Background: I have two bikes an old one which lives on the trainer and my new one used outside. 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. Now using a Hammer which has much more reliable power. 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. 3rd year, Kickr Snap, clipless pedals and the full gear. Threshold power, or FTP, is how Zwift sets up its race categories. Thanks for your input. But for a few reasons it didn't go to plan. 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? 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. I have been riding for 3 years now. is it possible to see the plan? Why does this matter? 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. Appreciate the thoughts and advise. Back to top. If you don’t know your FTP, we recommend taking one of our FTP tests. 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! Functional Threshold Power (FTP) represents the highest wattage you can expect to put out, on average, for an hour. Week 5: High Intensity - Tuesday Z3 with short Z4 intervals, Wednesday Z3 with short Z4 & Z5 intervals, Thursday Z3 and long Z4 intervals, Saturday road ride work hard, Sunday Z3 only. It must be noted that I concentrate on climbing. Read here for more information on FTP. I also ensure I have a easy ride at the start of week 3 and week 5 just to let the body relax a little. As a reference I’m 38 have been riding for almost 7 years although I came from a sports background. With reduced recovery intervals and bouts of intensity above FTP,  aerobic efficiency will improve. 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! Today is test day, where you go all out for 5 minutes and record that as your power at VO2Max. Stay up-to-date! 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. I very rarely rest, If I had time I would probably ride everyday. FTP test in feb 2018 following the 8 week CVR training plan and racing in the CVR world cup league on zwift! I remain at 178 ftp. 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. This is a plan which will give almost everybody who follows it an FTP boost. Functional Threshold Power (FTP) represents the highest wattage you can expect to put out, on average, for an hour. To get there, click “Menu” while in game, then click the edit icon next to your profile info at the top-right. Upon finishing, Zwift automatically updates the FTP in your profile. It sounds like you are on the right track and have everything nailed down. Take note of your HR during the intervals. I followed Traineroads program last year and now following Zwift’s program while mixing in some Zwift race events. 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? My power is consistent, with ERG mode I can hold power +/- 10 watts. I’ll provide some details. I wanted to do the FTP test on Zwift using the Tax Flux to help work out my best numbers for winter training. Your FTP will increase as you train and get stronger on the bike. Each phase is 4 weeks long. 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). The level of detail is set by the game engine based on your system’s graphics capabilities and can not be overridden. Interesting comments on it can take a good 4 years before breaking through to the next level. Don’t know your FTP, no worries. At 51 with an FTP of 178 you could improve a lot. As previously commented you should, being over 50, schedule rest/ recovery time every 4 weeks. With my trainer (Tacx Satori Smart) and using a trainer tire the pressure that I used (and I believe it is recommended) is 115 psi. I finally figured it out. Sometimes when I have ridden 9-10 days in a row but some of those rides are short (30 minutes) easy recovery rides. Follow us on Facebook. 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. Upon saving your ride, you will be notified if your FTP improved. Probably best to set a percentage increase goal per training block. All Zwift workouts - a key component of understanding how to get faster with Zwift - are structured according to power. I know it’s an older thread but it is a good discussion. I thought following a training program would get me there. When I first started cycling he warned me that it would take about 4 years of good riding to get to a level good enough to consistently race well and get results. Back to top. C:: 2.5 w/kg to 3.2 w/kg FTP. Careful though, this can become quite addictive. Everyone is different t but that formula is misleading some. If you use a weight that is not correct, you are cheating. Find it on the pulldown on the workout screen. The final week brings last preparations for the upcoming FTP test. Thanks for the words of encouragement. I did not drop it and have kept it the same with solid success. 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. Training at the top end of the Tempo range will improve your aerobic capabilities by increasing muscle glycogen stores. I did see a slight increase in my w/kg, so maybe my Snap was a little out of accuracy. I carry the six week plan throughout summer riding too and will adapt as required if I’m doing an event. I have completed the 6 week FTP Build and an now in week 4 of Build Me Up plan. I do this because I am thinking at least 30 seconds of holding the watts is better than not holding at all. We’re all looking for ways to be a little bit faster, so we called Coach Kevin Poulton who put together a 4 week long FTP training plan for us. 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. You will need to be ready to commit to this full 4 weeks because each week will involve 5-6 hours of training. You say you want a higher ftp but I didn’t understand why you need it. I will definitely keep working at it and try to train smart. > Buyer's guide: Best indoor cycling apps. 11 Zwift Structured Workouts to Improve your FTP This Winter It’s indoor season! Zones refer to power, I use a Stages both on the road and indoor. 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 Rider categorization for racing on Zwift breaks down differently, although this may change when Zwift rolls out their racing features. Of course that power is much lower, 178, not at your level of 310. Read, Each week of this plan provides daily sessions that target a specific component of building FTP, such as endurance, V0. 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. The new bike has 50/34 Chainrings and 11-34 cassette. Get more data points, see if one or the other of your first tests was a fluke. Like i am stuck at this level s as simple as that intervals touch... 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