Zwift 4 week FTP Boost
Discussion
I have been using Zwift for 18 months off and on and really enjoy it.
I have decided to try the 4 week FTP Boost training plan, has anyone tried that plan and , if so, how did it work out in terms of 'boost' ?
I have done 2 days so far and produced a good quantity of sweat! So far the sessions have been around 50 minutes so I have been doing a 30 minute ride afterwards at my endurance pace to clock up some extra miles. I keep myself well hydrated during the session.
What was quite entertaining today was I got tangled up with a group ride and every-time I did an anaerobic interval (there were 6 X 45 second intervals at twice my ftp) I overtook the lot of them and pulled ahead only to be overtaken by the group during my recovery intervals, they must have been thinking 'idiot' LOL, hopefully they spotted I was on a training session!
I have decided to try the 4 week FTP Boost training plan, has anyone tried that plan and , if so, how did it work out in terms of 'boost' ?
I have done 2 days so far and produced a good quantity of sweat! So far the sessions have been around 50 minutes so I have been doing a 30 minute ride afterwards at my endurance pace to clock up some extra miles. I keep myself well hydrated during the session.
What was quite entertaining today was I got tangled up with a group ride and every-time I did an anaerobic interval (there were 6 X 45 second intervals at twice my ftp) I overtook the lot of them and pulled ahead only to be overtaken by the group during my recovery intervals, they must have been thinking 'idiot' LOL, hopefully they spotted I was on a training session!
citizenmtb said:
I've not tried it myself, but i'd be really interested to hear your results.
What is your starting FTP?
I am 61 years old on the 1st January and had a heart attack 4 years ago followed by a double bypass so I am a tugboat rather than a speedboat LOLWhat is your starting FTP?
My ftp as adjusted by Zwift , based on my Zwift data, is a paltry 2.2W/kg, in real life I can ride 100km with 1200m of climb in 5 hours without killing myself! I seem to average 20km/hr on most rides. Looking at my Strava power profile I think the 2.2W/kg is a smidge conservative but lets see what happens as I progress through the training.
It is only a 4 week plan so if I feel that I could have worked at a higher intensity I may try a couple of different ftp tests (I still have a Trainerroad subscription) and maybe nudge the ftp up a bit.
I will post updates as I progress through the plan.
In the meantime here is a short film I made that tells my story: https://youtu.be/Yqk1uwhbxx0
Hi
I did the 10-12 week FTP booster last spring. I’m 45 and weigh 70 kg. Been cycling 3 years but only got the turbo a year ago.
I went from 165 to 210 Watts. Largish gain but off a lowish base. I think that’s as much down to learning how best to max the test as actually getting fitter. I’m probably around 220 now.
I’m about half way through the ‘build me up’ series which seems to be a bit tougher and has more variety than the FTP course.
Expect 250 will be my limit.
I did the 10-12 week FTP booster last spring. I’m 45 and weigh 70 kg. Been cycling 3 years but only got the turbo a year ago.
I went from 165 to 210 Watts. Largish gain but off a lowish base. I think that’s as much down to learning how best to max the test as actually getting fitter. I’m probably around 220 now.
I’m about half way through the ‘build me up’ series which seems to be a bit tougher and has more variety than the FTP course.
Expect 250 will be my limit.
gl20 said:
Hi
I did the 10-12 week FTP booster last spring. I’m 45 and weigh 70 kg. Been cycling 3 years but only got the turbo a year ago.
I went from 165 to 210 Watts. Largish gain but off a lowish base. I think that’s as much down to learning how best to max the test as actually getting fitter. I’m probably around 220 now.
I’m about half way through the ‘build me up’ series which seems to be a bit tougher and has more variety than the FTP course.
Expect 250 will be my limit.
Hi, I am starting at about the same W/kg as you so will be interesting to see how it goes, it is interesting comparing the plans, the 10-12 week ftp booster that you did is biased more towards Z1 and Z2 whereas the BMU plan is biased towards higher zones as you have found!I did the 10-12 week FTP booster last spring. I’m 45 and weigh 70 kg. Been cycling 3 years but only got the turbo a year ago.
I went from 165 to 210 Watts. Largish gain but off a lowish base. I think that’s as much down to learning how best to max the test as actually getting fitter. I’m probably around 220 now.
I’m about half way through the ‘build me up’ series which seems to be a bit tougher and has more variety than the FTP course.
Expect 250 will be my limit.
jesusbuiltmycar said:
Are there any Zwift training courses that consist of about 3 sessions a week, allowing me to do 2 longish road rides?
I would choose a plan with the target you want to achieve then do the sessions to fit around your road rides, I imagine the only time your road rides would have a negative impact on the plan is if you end up over working yourself. The main thing is to get the most benefit out of each session by being rested and fully recovered rather than rattling them off in rapid sequence.You can see the content of the sessions on this website https://whatsonzwift.com/workouts/4wk-ftp-booster/ which is useful
Mr Ted said:
jesusbuiltmycar said:
Are there any Zwift training courses that consist of about 3 sessions a week, allowing me to do 2 longish road rides?
I would choose a plan with the target you want to achieve then do the sessions to fit around your road rides, I imagine the only time your road rides would have a negative impact on the plan is if you end up over working yourself. The main thing is to get the most benefit out of each session by being rested and fully recovered rather than rattling them off in rapid sequence.You can see the content of the sessions on this website https://whatsonzwift.com/workouts/4wk-ftp-booster/ which is useful
So just for the 'fun' of it I did the TrainerRoad Ramp Test this morning which gave me exactly the same ftp as Zwift had already set for me which is a relief as I am confident that the intensity of the Zwift training sessions is correct for me. Had a steady 45 minute ride on Zwift to spin my legs after the Ramp Test!!
Day off trail riding in the Forest of Dean tomorrow then back onto the 4 week plan!
Have a Happy New Year everyone!
Day off trail riding in the Forest of Dean tomorrow then back onto the 4 week plan!
Have a Happy New Year everyone!
I have started pretty much from scratch at an FTP of 125W, I increased to 156W after completing the 6 week course. I have started the 10/12 week one (skipping the first two weeks) and the effort required has ramped up quite a lot! I'm not sure how quickly, it will improve from here though... watch this space? 
I bought a Flux but it failed within 300km (like many do), and bought a Neo instead - I'm very impressed with it!
I bought a Flux but it failed within 300km (like many do), and bought a Neo instead - I'm very impressed with it!
Mr Ted said:
My ftp as adjusted by Zwift , based on my Zwift data, is a paltry 2.2W/kg, in real life I can ride 100km with 1200m of climb in 5 hours without killing myself! I seem to average 20km/hr on most rides. Looking at my Strava power profile I think the 2.2W/kg is a smidge conservative but lets see what happens as I progress through the training.
2.2 sounds about right based on what you said about age / speed / ride (you didn't mention weight but we shan't pry).interested to see how you get on with this - I treated myself to a Neo and Zwift this week.
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