He can be contacted directly via for any cycling or training related questions. Week 1 of the Build Me Up plan began with a benchmark test. Each phase is 4 weeks long. After having an 8min FTP test in T-Road, which gave me an unrealistic FTP of 99 (I´m coming from a knee surgery but I´m not so bad), decided to go with your STEP test to double check that number and I´m very happy with results, which are much more realistic to my riding. Classic FTP tests The first workout, which is simply called ‘FTP Test’, is Zwift’s standard protocol. Zwift is constantly tracking your FTP, so if your FTP does go up … Just 10W and it’s too much for me… Additionally… Both Zwift and Trainer Road use … 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. I have just completed the build me up 12 week plan. It uses a relatively short progressive build of one minute steps to quickly identify the upper limit of your aerobic capacity. 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 … Zwift has just released an in-game ramp test which determines your FTP in less time and suffering than the standard Zwift FTP test. 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%. Get use to short workouts first. Reasons Your FTP Could be Inaccurate. Zwift training plans for building fitness. Here’s how each method works. 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! Method 1: Setting Your FTP via a Test (Preferred) Testing is the most accurate way to determine your current FTP. 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. You can plan on 4-8 minutes of real effort with the Ramp Test, instead of 20. FTP TestFTP stands for Functional Threshold Power and represents the highest wattage number you can expect to average over an hour. He is also the creator of Zwift's "Build Me Up" Flexible Training Plan. 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. 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. I’ve only ever done the ramp test one to estimate FTP before. 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. It’s a great way to increase your FTP in a short amount of time. Make sure your FTP is accurate and up-to-date before beginning your plan. Trying to use 270W as my FTP just results in me blowing up mid-session and not being able to complete sessions. For more information on GC Coaching, please visit www.gaffneycyclingcoaching.com ABOUT GROUP WORKOUTS I did my first Zwift FTP ramp test today. After the following adjustment I think the workouts are more what I would expect. If you want an alternative to the FTP test, enter a race! Like you I found that the workouts felt to easy three weeks in. I scored a 242 on the test. Don’t skip them. Build me up is not one of the good ones though unfortunately. Are you a cyclist? Your FTP is assessed through a structured protocol that should push you to exhaustion. Give the 6-week FTP Builder a spin - it can be found in the same workout module as the FTP test. 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. Zwift’s FTP tests can be found under Workouts>FTP Tests. THE PARTICULARS. Ultimately, I settled on the Build Me Up plan because Zwift did what was most important, which was get me on the bike. There are actually several ways to change your FTP in Zwift. 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. It starts with a long, easy warm-up, followed by a few ramps and a 5-minute effort. I saw some using the ‘Build me up’ programme. Week four includes both a 10-minute power test, followed by an FTP test a few days later to test your progress. It should start out feeling extremely easy. Zwift workout Pre-Training Plan in Build Me Up » Week 1 including all workout details, workout description, wattages/%FTP and cadences. No need to rush, fitness is build over time and requires 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). I took the standard 20 minut FTP test prior to starting Build me up. Recovery days are essential for building muscle and adaptation. We suggest retaking the FTP test at the end of your training plan to see your progress. Zwift 101 is a … Testing ensures your intervals are on target and tailored to your current level of fitness. Do an FTP test before you start. Struggling through that plan and failing is what made me switch to TR actually. TR plans are much easier to use, adjust etc…but I still use Zwift, particularly over the cooler months. They are a fun, motivational way to push yourself to put out high amounts of power over a set period of time. The ramp portion of the test should, ideally, take about 5-20 minutes to complete. 146 watts was my starting FTP, down slightly from it’s previous guess gathered from other riding efforts in game, but I … 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. But be warned: FTP tests require a maximal effort, which is always a challenge! Hi @hdas, I have completed a couple of plans on Zwift and there are a few good ones. Tldr: FTP before 231W (ramp test), FTP after 248W (20 min test). I got and EST.FTP … ... 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. Welcome, and thank you for your interest in the Build Me Up Flexible Training Plan! FTP test tomorrow (gulp). Weight reduced from 68-65 kg. 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