I got and EST.FTP … For more information on GC Coaching, please visit www.gaffneycyclingcoaching.com ABOUT GROUP WORKOUTS FTP test tomorrow (gulp). THE PARTICULARS. But be warned: FTP tests require a maximal effort, which is always a challenge! I scored a 242 on the test. He can be contacted directly via for any cycling or training related questions. I've just finished the Build Me Up training plan, so thought I'd post some of my results and thoughts for discussion. I’ve only ever done the ramp test one to estimate FTP before. This plan is 10-12 weeks in length and utilizes a 3 phase approach. The system is smart and intuitive, serving up your workout whenever you log onto Zwift. I took the ramp test on trainer road (with no fan) that gave me an FTP … Don’t skip them. Build Me Up - FTP Test So I’m getting down to the final week of Build Me Up, and I have no idea how the FTP test works. You can plan on 4-8 minutes of real effort with the Ramp Test, instead of 20. I started using a CycleOps Fluid 2 with Garmin speed and cadence sensors. I did an FTP test to start it off and got 242, but I thought that was pretty low and chalked it up to being unfamiliar with a trainer and ERG mode. Tldr: FTP before 231W (ramp test), FTP after 248W (20 min test). I took the standard 20 minut FTP test prior to starting Build me up. Zwift is constantly tracking your FTP, so if your FTP does go up … 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! Zwift’s FTP tests can be found under Workouts>FTP Tests. Are you a cyclist? Recovery days are essential for building muscle and adaptation. Struggling through that plan and failing is what made me switch to TR actually. They are a fun, motivational way to push yourself to put out high amounts of power over a set period of time. It lifted my FTP from 230 ish to over 280 (you do a test at the start and end of the 12 week programme). He is also the creator of Zwift's "Build Me Up" Flexible Training Plan. TR plans are much easier to use, adjust etc…but I still use Zwift, particularly over the cooler months. The ramp portion of the test should, ideally, take about 5-20 minutes to complete. It starts with a long, easy warm-up, followed by a few ramps and a 5-minute effort. If you want an alternative to the FTP test, enter a race! Get use to short workouts first. But I have a fairly good base fitness, so when I finally had to stay indoors for the winter and got on Zwift, I decided on the "Build Me Up" plan. I'm a fairly fit cyclist but haven't been able to ride as much as I'd like for the last few years due to being a new dad. Classic FTP tests The first workout, which is simply called ‘FTP Test’, is Zwift’s standard protocol. Zwift workout Pre-Training Plan in Build Me Up » Week 1 including all workout details, workout description, wattages/%FTP and cadences. Hi @hdas, I have completed a couple of plans on Zwift and there are a few good ones. I started a training program (Build Me Up) and have done some Tour De Zwift rides (only been on Zwift 2 weeks now) and was told that I needed to do a baseline FTP test so my training is effective. It should start out feeling extremely easy. There are actually several ways to change your FTP in Zwift. Just 10W and it’s too much for me… Additionally… Both Zwift and Trainer Road use … I had done my first FTP (functional threshold power) test not long before this program began to know what Zwift said my hour power ability was (so the workouts would be more tailored to my current fitness level). Zwift 101 is a … Here’s how each method works. Testing ensures your intervals are on target and tailored to your current level of fitness. I did my first Zwift FTP ramp test today. Week four includes both a 10-minute power test, followed by an FTP test a few days later to test your progress. Week 1 of the Build Me Up plan began with a benchmark test. I saw some using the ‘Build me up’ programme. Your FTP is assessed through a structured protocol that should push you to exhaustion. Welcome, and thank you for your interest in the Build Me Up Flexible Training Plan! We suggest retaking the FTP test at the end of your training plan to see your progress. Give the 6-week FTP Builder a spin - it can be found in the same workout module as the FTP test. After the following adjustment I think the workouts are more what I would expect. Method 1: Setting Your FTP via a Test (Preferred) Testing is the most accurate way to determine your current FTP. FTP TestFTP stands for Functional Threshold Power and represents the highest wattage number you can expect to average over an hour. A ramp test is designed to estimate your FTP. There are many different ways to determine your FTP, but the most efficient and accurate method is the TrainerRoad Ramp Test.However, there could be some reasons why your FTP isn’t accurate. This is the first time I did the FTP ramp test on zwift4 weeks ago was my first test I made myself to calculate my ftp. Reasons Your FTP Could be Inaccurate. Zwift "Build Me Up" Anyone else doing this 12 week programme? Ultimately, I settled on the Build Me Up plan because Zwift did what was most important, which was get me on the bike. Trying to use 270W as my FTP just results in me blowing up mid-session and not being able to complete sessions. Each phase is 4 weeks long. Weight reduced from 68-65 kg. Like you I found that the workouts felt to easy three weeks in. For what it's worth, I am 6'3" and 210lbs. Zwift training plans for building fitness. Do an FTP test before you start. They were all tested within a few weeks of each other. On the weekend the third week I took a new FTP test, not feeling refreshed, and had increased my FTP by 11%. I have just completed the build me up 12 week plan. Back to fitness and FTP builder are great plans for starting out. Zwift has just released an in-game ramp test which determines your FTP in less time and suffering than the standard Zwift FTP test. ... We did a 40 min FTP test (20 mins for actual FTP and 20mins build up) and plugged in our weights which is what it uses to set the intensity of the programme. It’s a great way to increase your FTP in a short amount of time. While the standard FTP Test requires a challenging warmup followed by a 20-minute max effort, the Ramp Test begins with an easy warmup then ramps up incrementally each minute until you can’t go anymore. Make sure your FTP is accurate and up-to-date before beginning your plan. 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