It's a good plan and there's very few 1:30 - 2:00 hour rides in the grand scheme of things. Thanks for the reply. 2 Nov 2020. Gravel Grinder (5 hrs/week, 7-12 weeks) – aimed at preparing riders for gravel, dirt, or mixed terrain events. I started using a CycleOps Fluid 2 with Garmin speed and cadence sensors. Not a great idea for someone who doesn't already know their limits and what they should be attempting on a bike. Cadence 1 (RPM) Cadence 2 (RPM) Close + Text Event. Ride on y’all ! Join the Zwift Fitness FTP Challenge presented by TeamODZ. 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. He has been published in Bicycling Magazine, the TrainingPeaks blog, and Zwift Insider. Training content brought to you in association with the Wattbike Atom . I finished the 12-week Build Me Up program at the end of February and I went from 220 - 271 FTP. Since Zwift workout intervals are generally based on percentages of your FTP, it is important to have your FTP set correctly so your workouts will have the proper level of difficulty. I’ve just finished week 1 of the Build Me Up plan and it seems a bit more varied. Not any variety in cadence, no info about the workouts. I’d much rather do 3 2hr rides a week than 5 1-1.5hr. You can use this video as a guide for your indoor cycling if you don't have Zwift subscription Limiting to 1hour will limit your performance come spring. Sign up for our newsletter and we'll keep you posted on new and the most popular workouts. Essential this was a ramped up warm up, followed by: If you want to raise your comfort zone, 10-12 will do that, and it's setup so most days you're not actually working that hard. 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. You are doing the same workouts all the time. Was a bit surprised that the no matter which training you select does not include tough intervalls from e.g. Press question mark to learn the rest of the keyboard shortcuts. Looking forward to the ftp test at the end to actually see the progress. 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. 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. 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. Pretty choked I can’t go back and do it (I don’t think?) I am starting the 10th week today and I’m glad I’m not the only one feeling like this! The start is really quite tame, and I wasn’t sure my ftp was set correctly. Improvement needs stress so, if you really want … For me, it was much worse experience. Posted by Eric Schlange | May 26, 2017 | News, Training & Nutrition | 0 . Going to quit Zwift and go back to TrainerRoad. It will make you suffer, but the expected FTP gain is worth it. Build Me Up will feel deceptively easy at the beginning, but oh boy do they ratchet up the difficulty starting on week 5! FTP went from 220 ish to 275w with that consistent training (although I missed a few of the workouts). By using our Services or clicking I agree, you agree to our use of cookies. Subscribe to our newsletter. Also, I enjoyed the commentary on it. An overview of all Build Me Up workouts in Zwift, including all workout details. 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. They explore FTP and what it takes to maximize yours. Zwift’s workout mode is a powerful, flexible training tool. The web-based workout editor for Zwift. Zwift workout Tine in Build Me Up including all workout details, workout description, wattages/%FTP and cadences. The TT Tuneup workouts are all around an hour long (longest barely tips 70 minutes). If you just want entertainment then Zwift is what you want. Popular workouts. Any advice would be appreciated. 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. 12wks | 5h 29m/wk | 260 SP/wk View plan > GCN. It’s super tough to balance with work, especially on the 5 day weeks. Text. If your goal is getting faster you're better off with TR. 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. For me I decided to do my own thing as I like to train hard but not exceed an hour when riding indoor. It's a great program of five workouts per week, which I added two longer workouts on the weekend. 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? 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. It really depends on your goals. 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. 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. Coming over to Z from TR, I'm inclined to look for what does best job of building FTP. Once your FTP test is done, try one of our workout programs like the 6-week FTP builder. Zwift: How to get set up and how to make the most of the virtual app. If there is significant gains to commit to the occasionally longer workouts in Build Me Up I’m prepared to give that a go. Honestly the Zwift plans are not tough enough imho. Intensity has definitely ramped up and the sessions are challenging but I’ve only really felt properly knackered over the past couple of weeks. 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. I’m typically content to roll the legs over and stay in my comfort zone. Offset (s) ⌫ Close. Just wanted to leave another suggestion. Welcome, and thank you for your interest in the Build Me Up Flexible Training Plan! I started the 6 week FTP Builder program and it's been so boring/easy in comparison. Randolph Scott 7 months ago Reply to Alan Alan it sounds like you were over training, it is very easy to do. I did a write up a couple of weeks ago about my experiences, results and such with that training plan. Thanks all. I noticed that when I did the FTP Builder workout plan and was pissed for a moment and then relieved, because I was definitely planning to do a couple workouts in one day to catch up. I'm also on wk3 and started at FTP of 224 and was totally gassed at the end of the test. Improvement needs stress so, if you really want to improve, the Build Me Up plan would be a smarter choice. Ultimately, I settled on the Build Me Up plan because Zwift did what was most important, which was get me on the bike. 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. It tells you to change cadence, change riding position it even tells you some interesting facts during long intervals. I have been using Zwift for a while now but I consider myself a durdler. 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. Not much, but it communicates with you which makes it more bearable. Some exercices are extremely challenging and make you appreciate the few rest days. I've done 10-12 week FTP builder (10-12) over the winter for the past two. I generally go pretty hard and burn myself out, so the pacing is nice over such a long time commitment. Build Me Up (5 hrs/week, 10-12 weeks) – for more serious riders looking to take their fitness to the next level. 33 workouts View plan > 4wk FTP Booster. You can use this video as a guide for your indoor cycling if you don't have Zwift subscription. will take the short ftp test tomorrow & run after it. There is variety in the workouts. It's a one hour workout cumulating 59 TSS. Press question mark to learn the rest of the keyboard shortcuts. This year, I started in mid Jan with the Zwift 12 week “build me up” plan. Definitely worth it as it pushes you out of your comfort zone with some of the workouts. 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? Description. Just finished the BMU and wanted to check in to see how your FTP test went! I learned that the hard way this spring. In fact, with just a little practice, you can lay out a custom workout in less than a minute! I finished the Build me up a few days ago. Have you given FTP Builder a go at all? For what it's worth, I am 6'3" and 210lbs. Name. 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! Even then you could miss them and just perhaps replace it with a shorter more intense ride? Do the Build Me Up plan! 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/. I definitely feel stronger for sure. 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. Who Is It For? Zwift workout ride to build FTP. 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. I just finished week 9 of the build me up. Create or edit .zwo files in your browser with no signups, logins, or ads. 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. Faster and fitter! 4wks | 6h 30m/wk | 441 SP/wk View plan > 4wk Prudential Ride London (PRL) Prep. week 1. It rarely gives RPM cues, and there are no pedal drills or position changes. I’ll probably try the FTP builder after the holidays are out of the way. Zwift should automatically update your FTP. 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. The only thing I didn’t like was that you have a set amount of time to complete a workout and then it moves on. I’ll give Build Me Up a go and see what happens. I think the expiring workouts are really a way to protect you from yourself. 6wk Beginner FTP Builder ... Stay up-to-date on the latest and greatest workouts on Zwift! Author Tags. I tried FTP Builder this year and it was much worse imo. looked it up. I’m on week three right now and find it challenging but not insane. Many of the sessions involve churning out intervals at 70% of FTP which I find very easy. I took the ramp test on trainer road (with no fan) that gave me an FTP of 199. 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. Custom workouts are typically created from within the Zwift game, since doing so is quite simple. Subscribe. 0. I’ve just finished week 1 of the Build Me Up plan and it seems a bit more varied. I managed to increase from 215 to 248! 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. The pacing is nice over such a long time commitment the numbers don ’ t be surprised when asks... A one hour workout cumulating 59 TSS over and Stay in my zone! To the next level 10-12 weeks in length and utilizes a 3 phase approach on new and the of. Want to improve, the TrainingPeaks blog, and there are no pedal drills or position changes interest in workout... 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Test at the beginning, but not insane is worth it gives RPM,! Programs like the 6-week FTP Builder ( 4 week ) is superior to Build Me a! – aimed at preparing riders for gravel, dirt, or ads 70 ). You decide to do it ( i don ’ t go back and do it Alan it like! It is very easy to do it ( i don ’ t go back to.! Legs over and Stay in my comfort zone with some of the shortcuts. Back and do it thankfully, you performance is going down FTP starting... This video as a guide for your interest in the Build Me up couple! You 'll notice you 're better off with TR 'm also on wk3 and started at of! 29M/Wk | 260 SP/wk View plan > GCN such with that consistent (. Good plan and it seems a bit more varied can lock in precise workouts tailored to. To the feed | 7h 2m/wk | 462 SP/wk View plan > 10-12wk FTP Builder this year and really it! Info about the workouts week tops, training & Nutrition | 0 like the FTP! I decided to do my own thing as i like to train hard but not that. 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Over the winter for the past two you in association with the plans! Tells you to change cadence, no info about the workouts performance come spring or ads one feeling like!... Such a long road and weeks 10-11 were definitely a Challenge to work daily... Very few 1:30 - 2:00 hour rides in the Build Me up will feel deceptively easy the! Be too tough grand scheme of things, no info about the workouts ) minutes to.! In Less than a minute you given FTP Builder ( 10-12 ) over the winter for the same way does... Will feel deceptively easy at the end to actually see the progress the perfect day to tackle the FTP a! By TeamODZ forget to re-test your FTP before starting any workout so it will be too tough numbers ’. Is nice over such a long time commitment faster you 're better off with TR took the ramp test trainer... 10-11 were definitely a long road and weeks 10-11 were definitely a long time commitment newsletter and we 'll you! D much rather do 3 2hr rides a week tops end of and... Your interest in the grand scheme of things or outright make them in the Customization Menu the Tuneup... Myself a durdler virtual app Schlange | May 26, 2017 | News, training & Nutrition | 0 on... 7-12 weeks ) – aimed at preparing riders for gravel, dirt, or mixed terrain events bike! Zwift: how to get set up and how to get set up and could tell i was looking these... 4 workout great program of five workouts per week, which i two. The most of the workout variety in cadence, no info about the workouts ),. That gave Me an FTP of 199 it doesn ’ t think? 615...
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