It's a great program of five workouts per week, which I added two longer workouts on the weekend. He has been published in Bicycling Magazine, the TrainingPeaks blog, and Zwift Insider. In fact, with just a little practice, you can lay out a custom workout in less than a minute! I started using a CycleOps Fluid 2 with Garmin speed and cadence sensors. 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. Who Is It For? I'm also on wk3 and started at FTP of 224 and was totally gassed at the end of the test. It's a one hour workout cumulating 59 TSS. Set it too low, and it will be too easy! 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 can easily unsubscribe from our mailing list at any time by clicking on the unsubscribe link at the bottom of each of our emails. I've done 10-12 week FTP builder (10-12) over the winter for the past two. 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. Sockscan be changed in the Customization Menu. Any advice would be appreciated. Zwift workout Tine in Build Me Up including all workout details, workout description, wattages/%FTP and cadences. Build Me Up (5 hrs/week, 10-12 weeks) – for more serious riders looking to take their fitness to the next level. 6wk Beginner FTP Builder ... Stay up-to-date on the latest and greatest workouts on Zwift! Just started week 10 and the 5 sessions a week have become too much without being able to pause the plan (work commitments). Essential this was a ramped up warm up, followed by: Subscribe to our newsletter. Have you given FTP Builder a go at all? 6wks | 4h 55m/wk | 255 SP/wk View plan > 10-12wk FTP Builder . I finished the 12-week Build Me Up program at the end of February and I went from 220 - 271 FTP. Set your FTP too high, and your workout will be too tough. a weekend where I’d have more time. 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. Uphill Battle workout promises just that! This plan is 10-12 weeks in length and utilizes a 3 phase approach. FTP builder => 4 à 5 séances par semaine.... Zwift 101 => anecdotique .. The ability to create custom workouts makes it so you or your coach can lock in precise workouts tailored specifically to your needs. FTP went from 220 ish to 275w with that consistent training (although I missed a few of the workouts). #zwift #cycling #workout Want to struggle at teh end of the workout? 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 finished the Build me up a few days ago. It’ll focus on many areas of a cyclist, so don’t be surprised when it asks for a lot! It really depends on your goals. Press question mark to learn the rest of the keyboard shortcuts. Text. P.s. 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. If there is significant gains to commit to the occasionally longer workouts in Build Me Up I’m prepared to give that a go. 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. The start is really quite tame, and I wasn’t sure my ftp was set correctly. 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. 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. Definitely a long road and weeks 10-11 were definitely a challenge to work into daily life, but the numbers don’t lie! Faster and fitter! You can use this video as a guide for your indoor cycling if you don't have Zwift subscription. Honestly the Zwift plans are not tough enough imho. It tells you to change cadence, change riding position it even tells you some interesting facts during long intervals. Gravel Grinder (5 hrs/week, 7-12 weeks) – aimed at preparing riders for gravel, dirt, or mixed terrain events. I was looking at these same plans last week and I went with Build Me Up - just started today. Zwift: How to get set up and how to make the most of the virtual app. It rarely gives RPM cues, and there are no pedal drills or position changes. This year, I started in mid Jan with the Zwift 12 week “build me up” plan. 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. The TT Tuneup workouts are all around an hour long (longest barely tips 70 minutes). Improvement needs stress so, if you really want to improve, the Build Me Up plan would be a smarter choice. Build Me Up will feel deceptively easy at the beginning, but oh boy do they ratchet up the difficulty starting on week 5! I ended up making the TR ones in Zwift. You'll notice you're able to sustain longer rides at higher wattage over time. 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. 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 did it last year and really liked it. 3 more weeks of cramming in sessions and I’ll be happy to cut back to 3 days a week tops. Depends what the goal is. 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. 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. Just be aware of that if you decide to do it. Each phase is 4 weeks long. 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’ll probably try the FTP builder after the holidays are out of the way. Ride on y’all ! I’d much rather do 3 2hr rides a week than 5 1-1.5hr. Thankfully, you can just run them through Zwift or outright make them in the workout creator. The web-based workout editor for Zwift. I have done the build Me up and could tell I was a stronger rider when finished with it though. 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! looked it up. Ultimately, I settled on the Build Me Up plan because Zwift did what was most important, which was get me on the bike. For me I decided to do my own thing as I like to train hard but not exceed an hour when riding indoor. Whatever your goal is, we probably have … Cadence 1 (RPM) Cadence 2 (RPM) Close + Text Event. Going to quit Zwift and go back to TrainerRoad. I generally go pretty hard and burn myself out, so the pacing is nice over such a long time commitment. Not any variety in cadence, no info about the workouts. Offset (s) ⌫ Close. I did a write up a couple of weeks ago about my experiences, results and such with that training plan. 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. I think the expiring workouts are really a way to protect you from yourself. 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. Popular workouts. Join the Zwift Fitness FTP Challenge presented by TeamODZ. I understand the lower intensity/foundation training for sure. 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/. Just finished the BMU and wanted to check in to see how your FTP test went! 33 workouts View plan > 4wk FTP Booster. I think the FTP builder (4 week) is superior to build me up. the unlock for completing the bmu was a nice cherry on top of it all! Once your FTP test is done, try one of our workout programs like the 6-week FTP builder. 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! 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. will take the short ftp test tomorrow & run after it. 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. 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? 4wks | 6h 30m/wk | 441 SP/wk View plan > 4wk Prudential Ride London (PRL) Prep. For example, Crit and TT sèem more than specialisation phases, FTP build was lightweight, Build me up looked solid , etc . With the TR sessions last winter I felt like I was working hard throughout the 8 weeks. Press question mark to learn the rest of the keyboard shortcuts. Subscribe. 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. I managed to increase from 215 to 248! Reply. 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. 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. Many of the sessions involve churning out intervals at 70% of FTP which I find very easy. 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. You can use this video as a guide for your indoor cycling if you don't have Zwift subscription 6wk Beginner FTP Builder. I just finished week 9 of the build me up. I started the 6 week FTP Builder program and it's been so boring/easy in comparison. (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. I’m hoping for advice on which of these plans is best for me. Custom workouts are typically created from within the Zwift game, since doing so is quite simple. I’ve just finished week 1 of the Build Me Up plan and it seems a bit more varied. 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. Zwift should automatically update your FTP. Name. I took the ramp test on trainer road (with no fan) that gave me an FTP of 199. I definitely feel stronger for sure. Don't forget to re-test your FTP before starting any workout so it will be well-fitted to your current level. 2mths | 8h 32m/mth | 615 SP/mth View plan > Less than 30 minutes to burn. Even then you could miss them and just perhaps replace it with a shorter more intense ride? Some exercices are extremely challenging and make you appreciate the few rest days. There is variety in the workouts. I’ve just finished week 1 of the Build Me Up plan and it seems a bit more varied. Cookies help us deliver our Services. For me, it was much worse experience. 2 Nov 2020. 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. It’s super tough to balance with work, especially on the 5 day weeks. An overview of all Build Me Up workouts in Zwift, including all workout details. If you just want entertainment then Zwift is what you want. I’d say first do the FTP builder program as the training sessions are easier. I’m on week three right now and find it challenging but not insane. 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? 12wks | 5h 29m/wk | 260 SP/wk View plan > GCN. 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. 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