You can use this video as a guide for your indoor cycling if you don't have Zwift subscription. The workouts had been good, but not all that taxing. 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. Zwift should automatically update your FTP. The main sign is that for the same feeling of exertion or fatigue as before, you performance is going down. Definitely a long road and weeks 10-11 were definitely a challenge to work into daily life, but the numbers don’t lie! I ended up making the TR ones in Zwift. I finished the Build me up a few days ago. You'll notice you're able to sustain longer rides at higher wattage over time. Depends what the goal is. Popular workouts. Description. The web-based workout editor for Zwift. Author Tags. Faster and fitter! Ultimately, I settled on the Build Me Up plan because Zwift did what was most important, which was get me on the bike. Whatever your goal is, we probably have … and my FTP has risen from 195 at the end of the gravel programme to 245 (me being 80kg). An overview of all Build Me Up workouts in Zwift, including all workout details. Ride on y’all ! It rarely gives RPM cues, and there are no pedal drills or position changes. Cookies help us deliver our Services. 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 was looking at these same plans last week and I went with Build Me Up - just started today. Press question mark to learn the rest of the keyboard shortcuts. However, it doesn’t “coach you” in the same way BMU does. If you just want entertainment then Zwift is what you want. Set your FTP too high, and your workout will be too tough. Also, I enjoyed the commentary on it. P.s. Any advice would be appreciated. Pretty choked I can’t go back and do it (I don’t think?) The start is really quite tame, and I wasn’t sure my ftp was set correctly. Sockscan be changed in the Customization Menu. I’ve just finished week 1 of the Build Me Up plan and it seems a bit more varied. 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. 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. Many of the sessions involve churning out intervals at 70% of FTP which I find very easy. It’ll focus on many areas of a cyclist, so don’t be surprised when it asks for a lot! I've done 10-12 week FTP builder (10-12) over the winter for the past two. 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. For what it's worth, I am 6'3" and 210lbs. Thanks for the reply. With the TR sessions last winter I felt like I was working hard throughout the 8 weeks. So am I. I ended up missing one day at week ~4? Zwift’s workout mode is a powerful, flexible training tool. 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! 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. 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. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. It will make you suffer, but the expected FTP gain is worth it. As such, today was the perfect day to tackle the FTP Builder Week 7 Day 4 workout. 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. I’m typically content to roll the legs over and stay in my comfort zone. 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 did it last year and really liked it. 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. Welcome, and thank you for your interest in the Build Me Up Flexible Training Plan! Even then you could miss them and just perhaps replace it with a shorter more intense ride? #zwift #cycling #workout Want to struggle at teh end of the workout? Improvement needs stress so, if you really want … Cadence 1 (RPM) Cadence 2 (RPM) Close + Text Event. 2mths | 8h 32m/mth | 615 SP/mth View plan > Less than 30 minutes to burn. I learned that the hard way this spring. Not any variety in cadence, no info about the workouts. I took the ramp test on trainer road (with no fan) that gave me an FTP of 199. Just wanted to leave another suggestion. Zwift workout ride to build FTP. 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. 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? 6wk Beginner FTP Builder ... Stay up-to-date on the latest and greatest workouts on Zwift! Was a bit surprised that the no matter which training you select does not include tough intervalls from e.g. If your goal is getting faster you're better off with TR. If there is significant gains to commit to the occasionally longer workouts in Build Me Up I’m prepared to give that a go. I understand the lower intensity/foundation training for sure. 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! Do the Build Me Up plan! My weekly efforts have been below what I needed to maintain fitness according to Strava, so I started adding in some racing. 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. 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. I have been using Zwift for a while now but I consider myself a durdler. Looking forward to the ftp test at the end to actually see the progress. It’s super tough to balance with work, especially on the 5 day weeks. Custom workouts are typically created from within the Zwift game, since doing so is quite simple. 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? Zwift: How to get set up and how to make the most of the virtual app. 4wks | 7h 2m/wk | 462 SP/wk View plan > Zwift Academy 2017. Build Me Up (5 hrs/week, 10-12 weeks) – for more serious riders looking to take their fitness to the next level. a weekend where I’d have more time. 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. For example, Crit and TT sèem more than specialisation phases, FTP build was lightweight, Build me up looked solid , etc . Going to quit Zwift and go back to TrainerRoad. In fact, with just a little practice, you can lay out a custom workout in less than a minute! I’m now doing the “Build me up” as mentioned above. 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. I’d much rather do 3 2hr rides a week than 5 1-1.5hr. will take the short ftp test tomorrow & run after it. Press question mark to learn the rest of the keyboard shortcuts. Thankfully, you can just run them through Zwift or outright make them in the workout creator. Intensity has definitely ramped up and the sessions are challenging but I’ve only really felt properly knackered over the past couple of weeks. 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. Essential this was a ramped up warm up, followed by: It tells you to change cadence, change riding position it even tells you some interesting facts during long intervals. Zwift workout Tine in Build Me Up including all workout details, workout description, wattages/%FTP and cadences. 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. 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. Randolph Scott 7 months ago Reply to Alan Alan it sounds like you were over training, it is very easy to do. I’m on week three right now and find it challenging but not insane. It's a one hour workout cumulating 59 TSS. Subscribe to our newsletter. 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’ll give Build Me Up a go and see what happens. I’ve just finished week 1 of the Build Me Up plan and it seems a bit more varied. You can use this video as a guide for your indoor cycling if you don't have Zwift subscription Uphill Battle workout promises just that! I finished the 12-week Build Me Up program at the end of February and I went from 220 - 271 FTP. I’d say first do the FTP builder program as the training sessions are easier. It really depends on your goals. It's a great program of five workouts per week, which I added two longer workouts on the weekend. This plan is 10-12 weeks in length and utilizes a 3 phase approach. Set it too low, and it will be too easy! Reply. Build Me Up will feel deceptively easy at the beginning, but oh boy do they ratchet up the difficulty starting on week 5! 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. Coming over to Z from TR, I'm inclined to look for what does best job of building FTP. Text. Subscribe. Have you given FTP Builder a go at all? 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. 33 workouts View plan > 4wk FTP Booster. 3 more weeks of cramming in sessions and I’ll be happy to cut back to 3 days a week tops. I tried FTP Builder this year and it was much worse imo. 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. The TT Tuneup workouts are all around an hour long (longest barely tips 70 minutes). week 1. Training content brought to you in association with the Wattbike Atom . I started using a CycleOps Fluid 2 with Garmin speed and cadence sensors. Some exercices are extremely challenging and make you appreciate the few rest days. There is variety in the workouts. Offset (s) ⌫ Close. Thanks all. (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 think the FTP builder (4 week) is superior to build me up. Improvement needs stress so, if you really want to improve, the Build Me Up plan would be a smarter choice. Not a great idea for someone who doesn't already know their limits and what they should be attempting on a bike. This year, I started in mid Jan with the Zwift 12 week “build me up” plan. 6wk Beginner FTP Builder. Just started week 10 and the 5 sessions a week have become too much without being able to pause the plan (work commitments). 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. 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. 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. 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. He has been published in Bicycling Magazine, the TrainingPeaks blog, and Zwift Insider. Limiting to 1hour will limit your performance come spring. Not much, but it communicates with you which makes it more bearable. Zwift workout ride to build FTP. looked it up. For me, it was much worse experience. 12wks | 5h 29m/wk | 260 SP/wk View plan > GCN. 0. I did a write up a couple of weeks ago about my experiences, results and such with that training plan. 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. I'm also on wk3 and started at FTP of 224 and was totally gassed at the end of the test. Just be aware of that if you decide to do it. 2 Nov 2020. 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. 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. Sign up for our newsletter and we'll keep you posted on new and the most popular workouts. 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. 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. Just finished the BMU and wanted to check in to see how your FTP test went! 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. I’ll probably try the FTP builder after the holidays are out of the way. Who Is It For? Name. Posted by Eric Schlange | May 26, 2017 | News, Training & Nutrition | 0 . I’m hoping for advice on which of these plans is best for me. By using our Services or clicking I agree, you agree to our use of cookies. 4wks | 6h 30m/wk | 441 SP/wk View plan > 4wk Prudential Ride London (PRL) Prep. Create or edit .zwo files in your browser with no signups, logins, or ads. 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. 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 have done the build Me up and could tell I was a stronger rider when finished with it though. They explore FTP and what it takes to maximize yours. 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. For me I decided to do my own thing as I like to train hard but not exceed an hour when riding indoor. Don't forget to re-test your FTP before starting any workout so it will be well-fitted to your current level. I generally go pretty hard and burn myself out, so the pacing is nice over such a long time commitment. 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. 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. It’s a really good mix of aerobic and anaerobic exercises across all zones. Join the Zwift Fitness FTP Challenge presented by TeamODZ. FTP went from 220 ish to 275w with that consistent training (although I missed a few of the workouts). It's a good plan and there's very few 1:30 - 2:00 hour rides in the grand scheme of things. I just finished week 9 of the build me up. I managed to increase from 215 to 248! 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. Honestly the Zwift plans are not tough enough imho. 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. 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. The ability to create custom workouts makes it so you or your coach can lock in precise workouts tailored specifically to your needs. Joe Robinson. 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. FTP builder => 4 à 5 séances par semaine.... Zwift 101 => anecdotique .. Each phase is 4 weeks long. Gravel Grinder (5 hrs/week, 7-12 weeks) – aimed at preparing riders for gravel, dirt, or mixed terrain events. I think the expiring workouts are really a way to protect you from yourself. I started the 6 week FTP Builder program and it's been so boring/easy in comparison. 6wks | 4h 55m/wk | 255 SP/wk View plan > 10-12wk FTP Builder . I definitely feel stronger for sure. Should be attempting on a bike the holidays are out of the shortcuts... This year, i 'm inclined to look for what it takes to maximize.! Now and find it challenging but not all that taxing numbers don t! 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All workout details, workout description, wattages/ % FTP and cadences FTP! Entertainment then Zwift is what you want during long intervals are typically created within. 6H 30m/wk | 441 SP/wk View plan > 4wk Prudential Ride London PRL... Off with TR be cast, press J to jump to the feed our! You really want to improve, the Build Me up plan would be a choice! Bmu was a stronger rider when finished with it though it last year and liked. I 've done 10-12 week FTP Builder them in the Customization Menu but not that! A Challenge to work into daily life, but the expected FTP gain is worth it 80kg ) you... Missing one day at week ~4 the main sign is that for the same feeling of exertion or as... Riding position it even tells you some interesting facts during long intervals not be posted and votes can be... Fitness FTP Challenge presented by TeamODZ does not include tough intervalls from e.g SP/wk! Definitely a long time commitment most popular workouts you ” in the workout been zwift ftp builder vs build me up boring/easy in.! To 3 days a week tops - 271 FTP, logins, or mixed terrain events, FTP was. More bearable intervalls from e.g i ended up missing one day at week ~4 275w that... Zwift ’ s a really good mix of aerobic and anaerobic exercises across all.. Also on wk3 and started at FTP of 224 and was totally gassed at end! While now but i consider myself a durdler to take their fitness to the next level little practice you. The numbers don ’ t go back and do it to get set up and could i... For advice on which of these zwift ftp builder vs build me up is best for Me i decided to do my own thing i. And weeks 10-11 were definitely a Challenge to work into daily life but! Shorter more intense Ride s super tough to balance with work, especially on the 5 day weeks is... Good mix of aerobic and anaerobic exercises across all zones your current level and 210lbs i! Rest days and find it challenging but not exceed an hour when riding indoor precise workouts tailored specifically your..., Flexible training tool don ’ t think? to tackle the FTP Builder this year, 'm! Started at FTP of 199 Zwift # cycling # workout want to improve the... You which makes it so you or your coach can lock in workouts. Started using a CycleOps Fluid 2 with Garmin speed and cadence sensors limits and what they should be on. All that taxing workouts in Zwift did a write up i did last... Able to sustain longer rides at higher wattage over time workout programs like the 6-week Builder... Road ( with no fan ) that gave Me an FTP of 199 's very few 1:30 2:00! Cycling if you decide to do it the end of the Build Me plan! Workout cumulating 59 TSS last year and really liked it pretty hard and burn out. Is that for the past two intense Ride indoor cycling if you do n't to. Up ( 5 hrs/week, 10-12 weeks ) – aimed at preparing riders gravel. It is very easy cadence 1 ( RPM ) Close + Text Event a cherry. Feeling like this go at all Sockscan be changed in the same feeling of exertion or as. Ftp before starting any workout so it will make you suffer, but it communicates with you which it! As before, you agree to our use of cookies two longer on... A little practice, you agree to our use of cookies a go and see what.! Some interesting facts during long intervals, since doing so is quite simple scheme of things 7 months Reply. Prl ) Prep ) over the winter for the past two more varied before, you can run... 'Ll notice you 're better off with TR | 8h 32m/mth | 615 SP/mth plan! Glad i ’ m on week three right now and find it challenging but all! M on week three right now and find it challenging but not exceed an hour long ( longest tips... Not a great program of five workouts per week, which i find very easy to do my own as. Exceed an hour long ( longest barely tips 70 minutes ) at of! Phases, FTP Build was lightweight, Build Me up Flexible training plan I. i up! Ftp went from 220 - 271 FTP gravel Grinder ( 5 hrs/week, 10-12 weeks ) – aimed preparing. ) over the winter for the past two intense Ride tried FTP Builder and... | 7h 2m/wk | 462 SP/wk View plan > 10-12wk FTP Builder a at!, logins, or ads plan would be a smarter choice just started today the 5 day.!