Text. Just started week 10 and the 5 sessions a week have become too much without being able to pause the plan (work commitments). I also improved more during first 5 weeks of build me up than during 5 weeks of FTP builder... that might not be the case for everyone tho. 6wk Beginner FTP Builder ... Stay up-to-date on the latest and greatest workouts on Zwift! Zwift: How to get set up and how to make the most of the virtual app. Cadence 1 (RPM) Cadence 2 (RPM) Close + Text Event. FTP went from 220 ish to 275w with that consistent training (although I missed a few of the workouts). I have done the build Me up and could tell I was a stronger rider when finished with it though. After completing this program, you should be better able to perform the Build me up sessions (it will get a lot harder at some point), At some point, the Build me up program will be very time demanding so I had to skip a few workouts unfortunetly (in some weeks there are 5 training sessions while I was also racing on Zwift at the same time and also riding outdoors in the weekend. Popular workouts. I’m on week three right now and find it challenging but not insane. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. I started the 6 week FTP Builder program and it's been so boring/easy in comparison. You may be a seasoned athlete looking for the latest plan, or new to Zwift and eager to learn more about how to get fitter and faster. It is bad idea to start it from scratch, but you already finished 6 weeks beginner FTP builder, so you have a general idea about zones and stuffs. 0. Not a great idea for someone who doesn't already know their limits and what they should be attempting on a bike. Author Tags. Pretty choked I can’t go back and do it (I don’t think?) Definitely a long road and weeks 10-11 were definitely a challenge to work into daily life, but the numbers don’t lie! Zwift should automatically update your FTP. Any advice would be appreciated. I finished the Build me up a few days ago. Build me up gets more time consuming as it goes , expecting you to ride five times a week with some rides being 1 hr 30 min to 2 hours. Not much, but it communicates with you which makes it more bearable. I took the ramp test on trainer road (with no fan) that gave me an FTP of 199. Zwift workout Tine in Build Me Up including all workout details, workout description, wattages/%FTP and cadences. It rarely gives RPM cues, and there are no pedal drills or position changes. If you really want to drill into FTP and how you can maximize yours check out the Zwift Coaches Podcast with Matt Rowe, Greg Henderson, and Kevin Poulton. I finished the 12-week Build Me Up program at the end of February and I went from 220 - 271 FTP. (on a Bkool Smart Go) Rode my first race, a Tour de Zwift stage, this past Saturday (which was insanely fun) with an avg of 267,so it bumped me to an FTP of 262. The total time is less a concern that the time of each workout and ideally, one hour max is easier to fit in around other requirements. the unlock for completing the bmu was a nice cherry on top of it all! Now that I'm working on the Build Me Up workout plan, if I miss one I shrug and move on to the next one. Thanks for the reply. An overview of all Build Me Up workouts in Zwift, including all workout details. Sockscan be changed in the Customization Menu. Failing that, if you do the 'Build Me Up' plan, there is an initial session that tries to work out if you've benchmarked your FTP ok by putting you through a range of different training zones. Not any variety in cadence, no info about the workouts. The web-based workout editor for Zwift. Ride on y’all ! You can easily unsubscribe from our mailing list at any time by clicking on the unsubscribe link at the bottom of each of our emails. Zwift workout ride to build FTP. With the TR sessions last winter I felt like I was working hard throughout the 8 weeks. My FTP is 204, I’ve done numerous group rides and this year completed Tour de Zwift, Tour of Watopia, stage one of Haute Route and just started Tour for All. It really depends on your goals. I learned that the hard way this spring. Thanks all. Create or edit .zwo files in your browser with no signups, logins, or ads. Gravel Grinder (5 hrs/week, 7-12 weeks) – aimed at preparing riders for gravel, dirt, or mixed terrain events. The workouts had been good, but not all that taxing. a weekend where I’d have more time. FTP tests are bloody awful though so your other option may be to wait until Watopia is available on Zwift, then ride up the mountain as quickly as possible. I managed to increase from 215 to 248! It’s super tough to balance with work, especially on the 5 day weeks. https://www.reddit.com/r/Zwift/comments/g2jqn5/build_me_up_results_time/?utm_medium=android_app&utm_source=share, That's the link to the write up I did, hope it helps. Whatever your goal is, we probably have … week 1. Joe Robinson. Cookies help us deliver our Services. If you just want entertainment then Zwift is what you want. Posted by Eric Schlange | May 26, 2017 | News, Training & Nutrition | 0 . You are doing the same workouts all the time. I’ve just finished week 1 of the Build Me Up plan and it seems a bit more varied. It's a one hour workout cumulating 59 TSS. Going to quit Zwift and go back to TrainerRoad. If you are a C or D level rider looking to improve your fitness metrics across the board, take a look at this new challenge just announced by Zwift Fitness and TeamODZ. Don't forget to re-test your FTP before starting any workout so it will be well-fitted to your current level. The start is really quite tame, and I wasn’t sure my ftp was set correctly. 4wks | 7h 2m/wk | 462 SP/wk View plan > Zwift Academy 2017. Was a bit surprised that the no matter which training you select does not include tough intervalls from e.g. Zwift’s workout mode is a powerful, flexible training tool. To prevent a burnout I put a limit of 4 workouts per week), New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. 6wks | 4h 55m/wk | 255 SP/wk View plan > 10-12wk FTP Builder . I was looking at these same plans last week and I went with Build Me Up - just started today. This year, I started in mid Jan with the Zwift 12 week “build me up” plan. Thankfully, you can just run them through Zwift or outright make them in the workout creator. 4wks | 6h 30m/wk | 441 SP/wk View plan > 4wk Prudential Ride London (PRL) Prep. 6wk Beginner FTP Builder. Build Me Up (5 hrs/week, 10-12 weeks) – for more serious riders looking to take their fitness to the next level. The time spent on the bike and intensity really starts to ramp up in the later weeks and you end up doing longer efforts later in the week, so you’re working while fatigued. If you look at the two plans on whatsonzwift you can get a good overview of the differences: https://whatsonzwift.com/workouts/build-me-up/#build-me-up, https://whatsonzwift.com/workouts/10-12wk-ftp-builder/. In fact, with just a little practice, you can lay out a custom workout in less than a minute! I’ll probably try the FTP builder after the holidays are out of the way. I'm also on wk3 and started at FTP of 224 and was totally gassed at the end of the test. Coming over to Z from TR, I'm inclined to look for what does best job of building FTP. It tells you to change cadence, change riding position it even tells you some interesting facts during long intervals. 12wks | 5h 29m/wk | 260 SP/wk View plan > GCN. I ended up making the TR ones in Zwift. 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! looked it up. Training content brought to you in association with the Wattbike Atom . Just be aware of that if you decide to do it. Improvement needs stress so, if you really want to improve, the Build Me Up plan would be a smarter choice. As such, today was the perfect day to tackle the FTP Builder Week 7 Day 4 workout. Standard socks will appear automatically, while other socks must be unlocked with Promo Codes,reaching a number of XP points or by completing certain challenges within Zwift. I’m hoping for advice on which of these plans is best for me. P o w e r 1 (%FTP) Dur ation 1 (s) P o w e r 2 (%FTP) Dur ation 2 (s) R e p ea t. T. Set cadence on selected segment. Limiting to 1hour will limit your performance come spring. This plan is 10-12 weeks in length and utilizes a 3 phase approach. I have been using Zwift for a while now but I consider myself a durdler. Honestly the Zwift plans are not tough enough imho. P.s. FTP Builder is a beginner plan, and got quite boring toward the end (though it did produce results) and I started adding extra workouts in to pad it out. It will make you suffer, but the expected FTP gain is worth it. I've done 10-12 week FTP builder (10-12) over the winter for the past two. I tried FTP Builder this year and it was much worse imo. Set your FTP too high, and your workout will be too tough. For what it's worth, I am 6'3" and 210lbs. Intensity has definitely ramped up and the sessions are challenging but I’ve only really felt properly knackered over the past couple of weeks. Build Me Up will feel deceptively easy at the beginning, but oh boy do they ratchet up the difficulty starting on week 5! Once your FTP test is done, try one of our workout programs like the 6-week FTP builder. I think the expiring workouts are really a way to protect you from yourself. So am I. I ended up missing one day at week ~4? As I’d wanted to continue on with the FTP Builder program earlier this week, but having seen the scheduled workout was 1.5 hours in length, I had to push that back to e.g. Just wanted to leave another suggestion. The SiP order from mid March really focused things, I was riding indoor every day and tacked on the 4 week FTP builder workouts, bringing my FTP to around 285W (and weight down from 186 … Read more » 4. I am starting the 10th week today and I’m glad I’m not the only one feeling like this! Definitely worth it as it pushes you out of your comfort zone with some of the workouts. I’m now doing the “Build me up” as mentioned above. Subscribe to our newsletter. Depends what the goal is. Many of the sessions involve churning out intervals at 70% of FTP which I find very easy. I’d much rather do 3 2hr rides a week than 5 1-1.5hr. 2 Nov 2020. Looking forward to the ftp test at the end to actually see the progress. It's a great program of five workouts per week, which I added two longer workouts on the weekend. Very diligently finished the 12 week build me up with a starting FTP 180 Ended up with a FTP of 167 worked hard for a loss? I’ve just finished week 1 of the Build Me Up plan and it seems a bit more varied. However, it doesn’t “coach you” in the same way BMU does. Zwift workout ride to build FTP. I recommend Build Me Up :) I finished at the beginning of April - I didn’t have the most amazing FTP gains as some people here but I lost weight and gained confidence with harder efforts. FTP Builder is a beginner plan, and got quite boring toward the end (though it did produce results) and I started adding extra workouts in to pad it out. Some exercices are extremely challenging and make you appreciate the few rest days. Just finished the BMU and wanted to check in to see how your FTP test went! Even then you could miss them and just perhaps replace it with a shorter more intense ride? and my FTP has risen from 195 at the end of the gravel programme to 245 (me being 80kg). For me, it was much worse experience. Sign up for our newsletter and we'll keep you posted on new and the most popular workouts. FTP Builder (5 hrs/week, ... 5-8 weeks) – for those looking to build strength and the ability to participate in events that are 100-200km long. I like the ongoing instructions in "Build Me Up" and it spend's a ton of time on sweetspot and cadence drills so far... What do you experienced people think about BMU? I started using a CycleOps Fluid 2 with Garmin speed and cadence sensors. If your goal is getting faster you're better off with TR. For me I decided to do my own thing as I like to train hard but not exceed an hour when riding indoor. I’d say first do the FTP builder program as the training sessions are easier. Who Is It For? Well racing in Zwift will make you faster, and Zwift is so much more fun, making training for long hours much easier, but I’ll agree with you that you have to look outside of Zwift for training plans. FTP builder => 4 à 5 séances par semaine.... Zwift 101 => anecdotique .. If you're wanting to race, you need to get your heart rate up to maximum (barring heart conditions) and keep it up there for as long as you can so you can train your body to withstand that kind of effort. Name. Custom workouts are typically created from within the Zwift game, since doing so is quite simple. Hi Court, I believe you’d be fine with Build Me Up training plan, it is one of the most complex one available in Zwift. It’s a really good mix of aerobic and anaerobic exercises across all zones. I appreciate the sense of urgency it gives you to get it done, but having the option to pause or postpone the workout would be nice. Have you given FTP Builder a go at all? He has been published in Bicycling Magazine, the TrainingPeaks blog, and Zwift Insider. I’m typically content to roll the legs over and stay in my comfort zone. Also, I enjoyed the commentary on it. The Build Me Up plan has less duration/wk but more average stress/wk ... which means it's going to be significantly more challenging to complete. It’ll focus on many areas of a cyclist, so don’t be surprised when it asks for a lot! 2mths | 8h 32m/mth | 615 SP/mth View plan > Less than 30 minutes to burn. 3 more weeks of cramming in sessions and I’ll be happy to cut back to 3 days a week tops. I’m not expecting to become a world beater but I am curious to see how things progress with more focus rather than freeriding about. #zwift #cycling #workout Want to struggle at teh end of the workout? He is the Founder of GC Coaching, Workout Content Editor at Zwift, the creator of P2 Coached Computraining, and the creator of Zwift’s “Build Me Up,” "Pebble Pounder," "Zwift Racing" and "201: Your First 5K" Flexible Training Plans. Faster and fitter! will take the short ftp test tomorrow & run after it. 33 workouts View plan > 4wk FTP Booster. I just finished week 9 of the build me up. Welcome, and thank you for your interest in the Build Me Up Flexible Training Plan! Description. My weekly efforts have been below what I needed to maintain fitness according to Strava, so I started adding in some racing. Subscribe. If there is significant gains to commit to the occasionally longer workouts in Build Me Up I’m prepared to give that a go. Each phase is 4 weeks long. I learned the hard way that too many hard efforts in quick succession can wreck you for a few days if you're not ready for it. You can use this video as a guide for your indoor cycling if you don't have Zwift subscription Set it too low, and it will be too easy! Press question mark to learn the rest of the keyboard shortcuts. Randolph Scott 7 months ago Reply to Alan Alan it sounds like you were over training, it is very easy to do. They explore FTP and what it takes to maximize yours. It seemed sensible to start with the '12 week FTP Builder' training plan on Zwift but I am now 3 weeks into the plan and am concerned that I am not spending sufficient time hurting myself in the lactate threshold zone or higher. I definitely feel stronger for sure. Uphill Battle workout promises just that! It would be great if the designers of the plans elaborated on their purpose and content of their plans, outside the game so it could be better understood and digested than reading a scrolling window box! Reply. The TT Tuneup workouts are all around an hour long (longest barely tips 70 minutes). By using our Services or clicking I agree, you agree to our use of cookies. I think the FTP builder (4 week) is superior to build me up. Join the Zwift Fitness FTP Challenge presented by TeamODZ. https://whatsonzwift.com/workouts/10-12wk-ftp-builder/ The Build Me Up plan has less duration/wk but more average stress/wk ... which means it's going to be significantly more challenging to complete. The ability to create custom workouts makes it so you or your coach can lock in precise workouts tailored specifically to your needs. 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