I did the 6 Wk FTP builder. I was completly new to zwift and cycling in general and it gave me a huge boost. 84kg to 82kg and FTP from 192 to 248 in Around 8 weeks, because i had to extend the course a little bit because i did some other grouprides in zwift aswell, but was almost everyday on the bike. I can definitely recommend it for every beginner to get used to workout plans and improve your power.
Yeah, as a beginner, these can be a good jumpstart. I would suggest though, that as someone becomes more used to riding and wants to grow significantly stronger, they should definitely start adding greater intensity overall.
I'm all about the Active offseason plan, seems to give me 20 watts every winter. Though as usual on Zwift some of the prompts are lacking and all of a sudden it throws you into some big threshold efforts in the middle of a 3 hour ride without building into them. All the other plans annoy me as they break all the blocks up. Who needs rest intervals on a z2 ride..
I know you know this but many don't ... I am the first to ever use short intense intervals to target the FTP .. been doing it for close to 30 years now ... I am modern cycling training .. its all called G.O.S. training .
Heck yeah! It works so well! Especially when combined with GOOD zone 2 and SS work. Emphasis on "good" because most people's zone 2 work is actually worse for them than better.
@@Cat3ForLife can you explain it more? I have good endurance, and good 1min output, but 2min to 10mins seems like I have to imrpove. 240w ftps currently
Absolutely. Though I have some questions too. First - are you mostly doing Zone 1/Zone 2 rides? If not, what are your "hard" rides like? What I see a lot of times with athletes is that they generally accept their FTP and then do a lot of riding around it. Say, they'll do a little bit of effort on a group ride and hover around their FTP maybe while pulling. Or maybe, on workouts, they'll do 95% efforts for 4 minutes. Ultimately, this just isn't enough to stress the system. We grow by stressing the system and then resting. So, ideally, our hard rides should be pretty darn hard. Short intervals that have extreme intensity. For example, my general FTP right now is around 285w. I'll do some interval sessions where I hold 500w for 30 seconds, then rest for 90. I only repeat these maybe 4-8 times, then a long rest (20-30m) in between and do a total of 2 to 3 sets. This definitely stresses my system and adds more top end. It will boost longer endurance. Generally speaking, here's how my workouts play out: Mon - Rest day (either completely off the bike or easy z1 ride) Tues - 90-120m Zone 2 ride. This ride ideally consists of greater than 75% of my time sitting in my zone 2 - between 190 and 225w Wed - 90m Z3 ride. At least 50-60% of my time in Z3 Thur - Intensity efforts - 90m strong intensity like what I described above. I should be exhausted at the end of this workout Fri - 90-120m Z2 ride staying on the low side of Z2 Sat - 3-4 hours or more aiming to spend at least 50% in Z2. If a team ride, then I'll mix in some harder efforts. Otherwise, I try to hold to Z2 Sun - 90-120m fun ride. Usually involves a coffee shop and chill pace. If I'm prepping for higher intensity, I'll turn that Sunday ride into a high intensity workout too. Basically, most people's Z2 and Z3 is either in the wrong zone (they don't really know their zones and trust strava or Zwift), or they're not really Z2/Z3 rides, they're all over the place. Then, when people do go to do their high intensity rides, the intervals aren't hard enough. Whether it's because the rider is fatigued going into the workout from too much work throughout the week, or because they simply structure them too low of an effort or time. Of course, I do also offer coaching services and can help as well. :-)
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I did the 6 Wk FTP builder. I was completly new to zwift and cycling in general and it gave me a huge boost. 84kg to 82kg and FTP from 192 to 248 in Around 8 weeks, because i had to extend the course a little bit because i did some other grouprides in zwift aswell, but was almost everyday on the bike. I can definitely recommend it for every beginner to get used to workout plans and improve your power.
Yeah, as a beginner, these can be a good jumpstart. I would suggest though, that as someone becomes more used to riding and wants to grow significantly stronger, they should definitely start adding greater intensity overall.
I'm all about the Active offseason plan, seems to give me 20 watts every winter. Though as usual on Zwift some of the prompts are lacking and all of a sudden it throws you into some big threshold efforts in the middle of a 3 hour ride without building into them. All the other plans annoy me as they break all the blocks up. Who needs rest intervals on a z2 ride..
I know you know this but many don't ... I am the first to ever use short intense intervals to target the FTP .. been doing it for close to 30 years now ... I am modern cycling training .. its all called G.O.S. training .
Heck yeah! It works so well! Especially when combined with GOOD zone 2 and SS work. Emphasis on "good" because most people's zone 2 work is actually worse for them than better.
@Cat3ForLife yeah for sure it's mostly a mentally you need to work up to do these work outs 👍
@@Cat3ForLife can you explain it more? I have good endurance, and good 1min output, but 2min to 10mins seems like I have to imrpove. 240w ftps currently
Absolutely. Though I have some questions too. First - are you mostly doing Zone 1/Zone 2 rides? If not, what are your "hard" rides like? What I see a lot of times with athletes is that they generally accept their FTP and then do a lot of riding around it. Say, they'll do a little bit of effort on a group ride and hover around their FTP maybe while pulling. Or maybe, on workouts, they'll do 95% efforts for 4 minutes.
Ultimately, this just isn't enough to stress the system. We grow by stressing the system and then resting. So, ideally, our hard rides should be pretty darn hard. Short intervals that have extreme intensity. For example, my general FTP right now is around 285w. I'll do some interval sessions where I hold 500w for 30 seconds, then rest for 90. I only repeat these maybe 4-8 times, then a long rest (20-30m) in between and do a total of 2 to 3 sets. This definitely stresses my system and adds more top end. It will boost longer endurance.
Generally speaking, here's how my workouts play out:
Mon - Rest day (either completely off the bike or easy z1 ride)
Tues - 90-120m Zone 2 ride. This ride ideally consists of greater than 75% of my time sitting in my zone 2 - between 190 and 225w
Wed - 90m Z3 ride. At least 50-60% of my time in Z3
Thur - Intensity efforts - 90m strong intensity like what I described above. I should be exhausted at the end of this workout
Fri - 90-120m Z2 ride staying on the low side of Z2
Sat - 3-4 hours or more aiming to spend at least 50% in Z2. If a team ride, then I'll mix in some harder efforts. Otherwise, I try to hold to Z2
Sun - 90-120m fun ride. Usually involves a coffee shop and chill pace.
If I'm prepping for higher intensity, I'll turn that Sunday ride into a high intensity workout too. Basically, most people's Z2 and Z3 is either in the wrong zone (they don't really know their zones and trust strava or Zwift), or they're not really Z2/Z3 rides, they're all over the place. Then, when people do go to do their high intensity rides, the intervals aren't hard enough. Whether it's because the rider is fatigued going into the workout from too much work throughout the week, or because they simply structure them too low of an effort or time.
Of course, I do also offer coaching services and can help as well. :-)