How Fit Did Conor Get In 7 Weeks? | Zwift Training Plan

Conor's training plan is now available in Zwift for you to follow along at home. Let us know how you get on!

[@xtrailz]

Kudos to the cameraman who managed to film a stationary bike in a tiny box room from so many angles

[@Kimberly_Sparkles]

Yes. I live in a tiny nyc apartment. It’s impressive.

[@theeRevenant]

To be fair it would be even more impressive if it was a non stationary bike in a tiny box room

[@colinricketts1415]

@@theeRevenant like this?kzbin.info/www/bejne/oZjLpYWbq9CIgKM

[@Chrisrides]

He could have gone the extra mile and used a drone shot out the window 🤭

[@katiel7166]

Jesse's camera work has really improved

[@dpaulsen1]

We tackled assembling the bike as a family project. kzbin.infoUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.

[@Sanemancured]

Well done Connor. Very impressive. I’m old (66) and have had a lazy 15 years. 8 weeks of Zwift saw FTP up from 164 to 200. I’m still getting stronger and my body is morphing into something that was a distant memory. It’s never to late and Zwift has proved a great incentive.

[@PromDizzle]

respect to you! how do you get along with zwift coming from pre technology, genuinely? i started cycling last year to have something in common with my dad (60's, raced a lot in his career) but its only alienated me - hes anti power numbers/online training/ADD generation - quite biased and closed minded.

[@Sanemancured]

@@PromDizzle I’ve been an elite runner in my 20s and 30s. I value interval training followed by recovery. Interval training on Zwift is much safer, more effective and more efficient. The provision of structured training plans and FTP assessment make it a great tool that can be fun. It’s revitalised my cycling and I’m now transferring it to the road where the benefits shine through.

[@hardcoreway]

Wow, nice gain man!

[@jigglypuff4227]

Keep it up Peter :)

[@marcalvarez4890]

66?...Youre a KID! You still have 20 years till youre old. Respect for the new fun work, the old fitness will return. In a year you'll be 10 years younger. Nice job!

[@conordunne219]

Thanks everyone for all the nice comments, appreciate all the support. I had so much fun on this one, great to get the legs going again!

[@okayacil]

Conor you are a perfect fit for GCN. It is absolutely amazing to witness you becoming such an amazing presenter. You guys at GCN making cycling even more fun for all of us. Keep up the good work.

[@ryanmichael11]

Hey Conor, absolutely great effort 👏, well impressed with those massive watts!!💪🦵 Are the 7 weeks of workouts on Zwift in the workout section? Or where could I find them??

[@conordunne219]

@@ryanmichael11 Thanks Ryan, glad you enjoyed the video. The sessions are great to try out. You can find them in Zwift when you go through to the workouts page, they should be under the 'GCN ZERO TO HERO' tab... keep scrolling down! Hope that helps?

[@ryanmichael11]

Great 👍 Thanks a million Conor, will definitely check it out!!

[@danmartin9086]

Great effort connor. 👏

[@MagisterSpectaculi]

51 Watts over 7 weeks is massive! Fantastic effort!

[@delkim3691]

It is, but it is MUCH easier to just get back to where you have been before... No possible such increase if you are at already some your so far max level.

[@thomasbellamy4180]

Massive spoiler that this is the message pinned to vid as GCN liked it🙄

[@douglasmclaughlin4173]

Well done, sir. Great training and performance. Also, very good GCN items. Thanks

[@raphaeltiziani7476]

there must be a reason why he was a Pro. He has a massive engine and talent. If I could get 50W in 7 weeks I would destroy every amateur in the area.

[@conordunne219]

Thank you!! Appreciate that

[@thecyclinggk]

Some power that 🙌👊🔥

[@mattimeo117]

Game respects game

[@conordunne219]

Thanks mate!!!

[@JohnPaulYT]

After watching this Ollie just threw up in his mouth thinking about 5v1...

[@conordunne219]

I timed this training plan perfectly for the rematch :)

[@ratters1977]

Conner gained my ftp ! ;)

[@gcn]

😂

[@blackcyclist]

Brave man riding without a towel 🥵

[@conordunne219]

It fell off mid effort haha

[@jacgn_cycling]

I think his ex-teammate is not that disappointed after Trek won MSR. :)

[@conordunne219]

Yep it's some consolation isn't it :)

[@lightningll2991]

Conner says I told the camera man i won't be talking during this effort, but he never stopped talking.

[@jakepalo1108]

Fake! Nobody can talk when doing a maximum effort.

[@MrLuigi-oi7gm]

Those wattages confirm that aliens have landed on Earth...living among us disguised as lanky, Irish shepards.

[@raphaeltiziani7476]

Indeed it is strong. But in terms of W/kg its nothing earthbraking :D

[@gcn]

Conor's training plan is now available in Zwift for you to follow along at home. Let us know how you get on!

[@adamholliday3391]

No training plan. But virtual lessons allowed me to get out more often.

[@tobyreid5647]

I'm 21 years old I picked up my cycling again after a long exam period. Have seen a 25% improvement in ftp over the past month. Now the fittest I have been in my entire life. On my way to 300W! But pretty heavy as I am training for rowing not just cycling. Thanks for the videos lads and congrats Connor!

[@chrisbaum998]

Yes, I did the Sufferfest Ramp-Up training plan that GCN promoted. All my numbers went up FTP +30, MAP +16, AC +22 and NM +91 for the beginning to end of the plan. I am now using the Gravel 100 mile plan to train for Outbound Gravel 100 (aka Dirty Kanza) this June. I will be curious to see where my numbers will be at the end of the plan.

[@cyclingnerddelux698]

For an old guy, I made dramatic improvements. Feels super!!

[@thecappy]

@@chrisbaum998 I did the couch to crusher 10week plan on sufferfest. My numbers jumped dramatically.

[@Seaviewphotos]

That’s seriously impressive ! Congrats Conor.

[@eyenoball]

Conor groaned. 'Argh! Finished!' 'I finished,' he moaned, desperately gasping for air after his intense effort, 'I haven't gone that deep in a long time, actually felt really good...'

[@conordunne219]

I can see how that would have been misintepreted.

[@nigelstanley3674]

I was really cheering you on Connor. Well done. Now go for a head to head with Hank!!

[@babygerald4645]

Congrats, Conor! You beat all your colleagues' predictions. I shudder to think what more training will do for you- you might find yourself signed back onto a team again if you're not careful.

[@narcosis9842]

Excellent work sir! I just started the Zero to Hero plan (3 workouts in) and really enjoying it.

[@joeviloria2494]

Thanks for this video GCN and Connor. I hope I can find the legs and lungs to try out your program and improve myself. Great going Connor!

[@subhoghosh7620]

Conor is a beast.

[@johnmcmahon5225]

My training program was trying to ride every day in the cold, snow, ice or whatever on my Surly 29er even if it was short. Last weekend I crushed a 70 mile out bikepacking ride and felt great afterwards, so it worked.

[@MazzaJ]

Do you feel the shorter workouts led to gains? Or looking back do you feel it would have been more beneficial to training inside?

[@kevin._.farren]

You should invest in an electric vehicle/motorcycle for filming, it would improve sound quality greatly. Love the show!!

[@neildaniel8232]

That's one hell of a result, proof that hard work pays off. I've been doing something similar myself but targeting doing the Alpe du Zwift in under 60 mins. First effort was 82 mins in December then 69 mins in February. Managed a 64.18 a few days ago even with a 30 second pause due to a connection issue so with a bit of luck I should be on target to do it by Easter, my original target. FTP has gone from 220 to 260 in that time too so only a few more watts and nailing the pace should do it!

[@urbanjungle9600]

That’s seriously impressive ! Congrats

[@stephen_101]

Vindicates investing in the technology vs being a weight weenie and overspending trying to improve performance by improving your bike. £1000 can get you a great setup, which you can use come rain or shine.

[@sloikalamos]

Indeed. Power meter + trainer are the best investment I've ever made for my cycling life. There's no point upgrading when you're not strong enough to reap the benefit

[@jasonmcgrody9472]

@@sloikalamos Yes. Power meter + trainer. All the work indoors makes the outdoor rides that much more fun.

[@sloikalamos]

@@jasonmcgrody9472 indeed. It's also pandemic lockdown killer. It helps me so much when I cannot go anywhere

[@jaybroad9078]

1 view 9 seconds ago Cmon conor I knew u had this in the bag 🙌

[@The1trueDave]

To be fair he was always going to be first up that climb - all the other Zwift bikes appeared to have baskets on the front :-)

[@TheRIkkyP]

“Raaaaaaa!” “I’ve finished!, I’ve finished!” “Haven’t gone that deep in a long time.” I wonder what the neighbours though was going on…

[@spencercochran2204]

i want to see @phil gaimon vs coner!

[@kevin._.farren]

That post ride hair is amazing!!!

[@conordunne219]

It was a feat hard to recreate if im honest

[@michaelmechex]

Conor was scared of becoming the next Ollie so he put in the effort :D

[@martinandersson5833]

That was a really impressive improvement in such a short time. 13% is massive in 7 weeks. As a comparison an athlete in top form normally improves 1-3% a year. The amount of progress slows down of course the fitter you become. Hats off and congrats Conor! 👏👏

[@Dragon1165]

Child in tote alone is a workout , way to go and include the family in what you like doing...way to stay directed...

[@BartKestelyn]

At 53, having begun cycling again January 2019 after more than 30 years, I followed along these last 7 weeks and managed roughly 7% increase of my ftp, from 196W to 211W, getting at just 2.5W/kg. Quite pleased with that and I'm now restarting the plan to continue on this élan.

[@Biking360]

Nice one Bart ;) At 53 I got back into cycling and I'm now 59. Now back into touring and I think I might have an FTP!!

[@BartKestelyn]

@@Biking360 keep at it, you'll reap the rewards!

[@Biking360]

@@BartKestelyn Thanks and you too

[@jasonmcgrody9472]

Great work, Conor! My last time on the Innsbruck KOM was my fastest time at 24:21 and 263W. Not quite the 432W you did. :D

[@inz_uzi]

4:10 Speaking of cameraman... Nice pants, James. 🙂

[@casey-joerumens2567]

"Ahhhhhh".... "Urrgrgggg" ... "whoa I haven't been that deep in a long time" What must the neighbours be thinking. Hahaha great work man!

[@timw8926]

6:50 if eyes are closed, do you still watch a cycling video?

[@mickwilson2170]

With the hair at the end you should now call yourself 'Conner Ventura.... Bike Detective'

[@a.l.s.718]

Connor, you re the man!!! you have a heart that would not fit in a smaller body, that explains your size!!!

[@skeletonmodel]

6:41 till 6:52 should never be heard out of context

[@ivarbrouwer197]

Great result Connor! Train on for that 550 km race come summer? (Enjoyed the documentary!)

[@ltrtg13]

When I am able to get a smart trainer or get to use one. I will be dreading seeing my FTP figures. As I have never done an FTP test I will be dreading that as well. Not sure sure which I'll be dreading more. It would b interesting to see my FTP figures as some training.

[@MrDazP1adv3ntures]

This was really inspirational GCN and thanks to Conor for all of his efforts in creating this video. It just goes to show that natural raw talent can be so easily re- harnessed with some focus and dedicated training. Chapeau GCN

[@conordunne219]

Thanks so much!!

[@MrDazP1adv3ntures]

@@conordunne219 I'm a big fan of the GCN content you guys are putting out there , keep it up ! cheers for the reply.

[@michaelwood5897]

Can't see the workout link though :(

[@jaredlash5002]

I really liked the camera work at the finish. It really managed to capture the light-headed, about to pass out feeling of a hard challenge.

[@JustAdelaideRacing]

"I'm going with the tactic of "smash it"." Also Connor: "I'm using this finely crafted precision tool - a sledgehammer."

[@doublecheese1]

Well done to Connor 👏👏👏 but gaining 51W in 7 weeks isn't easy for an average Joe. He was even stronger when he was a pro and just gained most of what he had lost lately. Muscle memory let's say.... Secondly what are those colourful things infront of the bikes on the Zwift screens, looks like some sort of wind block?

[@BikePappy]

It’s like a heads-up display for the rider. It means that they’re in a training session. The colour of the screen corresponds to the intensity zone that they’re currently riding in.

[@doublecheese1]

@@BikePappy oh I see, thanks 🙏🙏🙏

[@everactivedad]

I want Conor as a police officer as my Zwift avatar.

[@robertm1552]

And you crushed it with your avatar in groomed beard, sans socks, and no visible perspiration. Completely opposite real Connor. Well done and quite entertaining as viewed from the couch.

[@Daveyboyroy]

Your power is no joke! Can I ask when you began cycling, what your first FTP test result was?

[@jacklavery593]

what is the plan called on zwift

[@shm5547]

The drop from that window adding to the feel of being on an alpine pass! :)

[@davidhuggett7222]

Great results conor, well done....what training program did you follow? how do we register for the same training program?

[@jingscrivens3978]

How does this work: at 1:28, Connor is riding at ~195W and showing 3.0-3.2 W/kg, i.e. a rider weight of 60-65 kg. At 2:06, it says his weight is 90 kg...

[@jasonmcgrody9472]

Because the video at 1:28 isn't Conor at 195W, it's of the person watching Conor.

[@jingscrivens3978]

@@jasonmcgrody9472 Ha ha. Thanks!!

[@samwatts6590]

Anyone else spot cameraman’s legs at about 4:10? Quick someone screen shot it before they do a Disney and edit it out 😂😂

[@jacco155]

I had a great time riding a few training sessions with you Conor

[@tonymaclean3923]

He might get round the Donegal 555 now...

[@jasonkelly6864]

Fair play Conor. That was brilliant. Loving the GCN outfit with the tricolour on the sleeves.

[@tusitc]

Rumour has it this training was all in aid of beating the unbeatable Si, in the next 4/5/6 vs 1 👀

[@galenkehler]

I'd be happy just getting my ftp above 400W, kudos on a great improvement, 430 is huge for a 20min effort 👏

[@johnaitken7430]

Connor- I loved your 555 film...full marks for you..genuine hard man

[@petinka721]

Well done Conor! Strongest GCN presenter now and I hope you take that fitness with you and going for do Donegal 555 again!

[@StephenRivers]

What size canyon does Connor ride?

[@rav3nst33l]

You guys need to re do the 3v1 against Si now that Conor has his form back 😉😉

[@steffenandersensahl9443]

Amazing effort Connor!. There is no doubt that some structured training works. I recently did the 12 week Build Me Up plan on Zwift, and was surprised how much my fitness and ftp improved.

[@michaelhughes2851]

Well done Conor huge incentive for us all to increase fitness even with limited time to spare. Matching Si on the sweatometer that would have taken quite a while to clean up

[@jamesg9197]

Big Respect Connor!! looking good man.

[@Hairyfoot_Studio]

'Watt' a beast 😃👍👍👍💪💪💪

[@TheAesculap]

Really "Dunne" after that massive workout...

[@jamesparkin7322]

Well done Connor. Impressive improvement in 7 weeks. Just goes to show that everyone can’t say “they don’t have time”. 💪🏼

[@12Burton24]

Well lost 19 percent of your fitness ia not realy true i guess. as a oro you have been riding way longer than just one time uphill.

[@brianessex7102]

Well done Conor!. A good representation of how if you've once 'had it' you can 'get it back' relatively quickly. Would not expect those of us that are working our way up the FTP scale to have the same results though. Takes longer to build from the beginning than it does to regain strength you once had.

[@jonathanfroggatt5865]

Well done Connor that’s fantastic mate 💪 I do have one question about Simon....... has he been sleeping rough???? 😂 Love GCN

[@katiel7166]

Probably filmed after one of those nights when the kids take turns vomiting on everything

[@christianemeiners9224]

Massive effort! Congrats :-)

[@timothyaspeslagh9205]

What's that Drum and Bass song at 4:15? Would love to add it to my workout playlist

[@evanmacdougall9715]

Connor: "I won't be talking during this effort. It's going to be a world of pain." Also Connor: Narrates his entire effort and still beats his previous effort by 50w.

[@conordunne219]

haha I did say that didn't I... thanks for watching Evan!

[@ASTROGM]

Hello , whats the name of the plan of zwift? , thanks 🤗

[@christopherlutkebohle4488]

Which frame size is he riding? I’m curious as I am 1,98m :)

[@anthonyperkins8304]

I really enjoyed the 7 weeks and my fitness and strength have definitely improved significantly, thanks! Congratulations on your improvement! I hope to see similar sessions from GCN in the future

[@cyclingnerddelux698]

Super effort! Your hard work really paid off. I hope we don't lose you to the racing circuit! GcN needs you!

[@sammould79]

Do you not realise it is Milan San Remo?!? This will just have to wait

[@carlbaker5880]

What was the zwift training work out called.?

[@UKgamer87]

Can I add an ebike to zwift lol

[@Biking360]

Definitely. You can also add a motorbike up to 600cc.

[@chriseaton4486]

nice one ! super impressive :)

[@JustAdelaideRacing]

Connor: "I've told my cameraman that I'm not going to talk during this effort." Also Connor: Tactical dissertation about strategy during effort.

[@GiorgioCoppolaCycling]

Crazy watt increase in 7 weeks... that could only be a dream!

[@nigeldepledge3790]

It looks like Conor rode the wheels off his bike...

[@kevin._.farren]

Does this mean Conor is ready for the 555 again?

[@MrCycledad]

I’m stressing about no towel on the bike.

[@flatini]

Hey guys on the description there is written 'GCN Hero to Zero Plan' instead of 'GCN Zero to Hero Plan'. I mean, like this it doesn't sound so hard to do it. It takes me 7 weeks of rest and nothing else :D

[@ShakeNBakeUK]

wow +50w on what is essentially a 20min FTP test in 7 weeks is crazy gainz. altho guess it's not ur first time riding at that intensity ;) muscle memory is one hell of a drug!!!

[@carcharodoncarcharias1321]

well you need to be fit to become fit in 7 weeks. others will need a season or a year to get this. you can become better but to be fit enough for real biking like race or mountains 7 weeks will never been enough for a beginner. your improvement is impressive but with your past it is possible

[@86309]

What is the 7 week program called?

[@colinfisher2463]

Well done, see your colleagues didn't think you would make that much gain in their predictions.... No faith in you, shame on them.

[@georgeandrew1143]

While I like zwift and would sign up for it in a second. Until it has a family plan for multiple users I'm passing on it.

[@MicheleOngaro]

I did 35w over 6 months 😂

[@needsmoreisolation8568]

that trailer he has builds good strength.

[@bobbysilver272]

Si, Ollie and Hank are wincing as they now realise that they will have to do an improvement video this year to try and match Connor's.

[@nosforatu101]

Nice one Connor. 1m 57 sec. faster than me yesterday, my average power was 302W. Now I have a target to aim for. Looking forward to giving the training ago, when it's available. Keep up the good work.

[@jochem1986]

Funny how many Aeroads are in Zwift. It's almost some sort of compensation behaviour.