It is likely you will detect a natural rhythm of your body and your performance. These are based upon your FTP (read about training with power here if you don’t know what FTP, or functional threshold power, is): A: 4.0 w/kg FTP or higher B: 3.2 w/kg to 4.0 w/kg FTP Well, after completing these 4 weeks of FTP specific training, Coach Kevin says you can expect to see a sizeable increase of 10-15% in FTP - That is quite a boost! Zwift workout Day 2 - Strength in 6wk Beginner FTP Builder including all workout details, workout description, wattages/%FTP and cadences. My goal was to race and there is no way to race except that you can hang with the peloton. I readjusted the roller tension on my Snap and double checked tire psi and performed a spindown after 10 minutes on Zwift. Zwift is the ideal platform for an FTP test. It’s a two-way relationship—the virtual platforms are helping you to train and get fit, but these companies require your subscription to run their business. Last winter I made gains from 225 to 264 FTP over 12 weeks training which equates to 3.8w/kg at my weight. So, from tomorrow, please set your FTP setting as your power at VO2Max. Update November 2019 None of the config file changes below will increase or decrease the polygon count or detail level in textures. My tire manufacturer recommends 90 psi so that is what I inflate the tire to. I did not drop it and have kept it the same with solid success. Your FTP is stored within your individual Settings, which you can see and access on the "User Profile" screen, which is accessed from within the "Pause" screen. I remain at 178 ftp. You may not want to shell out for them but software like WKO4 and Xert can do this for you pretty well if you give them your data. I completed Sweet Spot Base Build, and my next FTP Ramp test indicated FTP 268. Here, it’s about increasing the time spent at threshold during progressive intervals. I took your advise and purchased the Continental trainer tire. You should retest your FTP every 4-12 weeks to be sure it is accurate. His knowledge of the sport is extensive. Zones refer to power, I use a Stages both on the road and indoor. rdgs Thanks for the words of encouragement. I finally figured it out. Available in Zwift View workout More workouts like this I will definitely keep working at it and try to train smart. Training at the top end of Zone 3 Tempo range will improve aerobic capabilities by increasing muscle glycogen stores. This is "How to Change your FTP setting in Zwift" by David Heatley on Vimeo, the home for high quality videos and the people who love them. Since the introduction of the mountain climb, Zwift has a perfect place to do longer intervals. Week 6: High Intensity - Tuesday Z3 and long Z4 intervals, Wednesday Z3 long Z4 intervals and short Z5&Z6 intervals, Thursday sustained Z4 plus Z5&Z6 ‘attacks’, Saturday road ride work hard, Sunday sustained Z4 with longer Z5 efforts. Maybe my next FTP test in about 4 weeks will show some gains. Most Zwift rides are 60 minutes but some are up to 90 minutes, road rides for me are on Saturday. PowerUp Tri Podcast Episode 33: Lionel Sanders. Take note of your HR during the intervals. I followed Traineroads program last year and now following Zwift’s program while mixing in some Zwift race events. At 51 with an FTP of 178 you could improve a lot. As you ride, Zwift will update your FTP as it increases but will not lower your FTP if your future rides result in a lower FTP value. Looking to increase your FTP. But my performance in each race shows a marked increase in power over time. I started cycling at 46. The weight loss came because I had to do it…the need promoted the change, Anyway my psychology aside, I got my ftp up to 266 after about 8 months and my weight to 170. I am 51 years old and weigh 225lbs. Those are good programs, but results may vary. 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. A little about me. For example, the SST (Long) workout is a two hour workout with plenty of time spent close to FTP and thus delivers a whopping 163 stress points to the brave rider. I will install it this weekend. To improve the ability to train with intensity, it’s important to commence each session well-fueled and to refuel again adequately at the completion of each workout. The 20 minute test uses a model (built based on data collected from other people) to try to estimate your FTP, but it doesn’t measure it. The most accurate setup though, is to use a smart trainer. If you use a weight that is not correct, you are cheating. 3rd year, Kickr Snap, clipless pedals and the full gear. Console models before 2020 (TFT 1.0 with touch buttons) are sending data via ANT+. I haven’t done a test yet as I am rehabbing an injury, but from riding around it’s told me 3 times it’s detected an FTP increase and I’d just like to see what the heck it is! First, the ramp test. That depends on the console model on your bike. You can enter workout mode to take these tests. Your FTP is something that happens physiologically in your body that can’t be directly observed. This is a plan which will give almost everybody who follows it an FTP boost. But for a few reasons it didn't go to plan. 6 months is a very long time -- are you sure you want to prioritize aerobic/lt for that long? just reading this… and im intrested in the 6 week plan you got… you say super hard for 5 weeks, then easy one week to recover… then back to hard weeks again? Try to end with a flourish. Background: I have two bikes an old one which lives on the trainer and my new one used outside. Your FTP setting in Zwift should be your regular FTP, but from Day 02 onward, the workouts work as a percentage of your power at VO2Max, that you will find today. Available in Zwift View workout More workouts like this They also offer workout variations with harder and easier versions. Take an FTP Test In Zwift. My latest FTP figure (294) was on a Sunday group ride on a very long uphill drag, which my Garmin told me about it when I finished the ride. By incorporating sprint efforts into a steady state effort, you recruit additional muscle fibers and extend their ability to work aerobically. With reduced recovery intervals and bouts of intensity above FTP,  aerobic efficiency will improve. Upon saving your ride, you will be notified if your FTP improved. Here’s a quick guide to Zwift’s PowerUps and when to use them (with thanks to ZwiftInsider): . Will the gains eventually come if I continue to perform training plans to the best of my ability? So, finally - how much of a boost? 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