Zwift 6 Week FTP Builder: 3 Week Update & Review

[@craigschray4486]

Excellent video! I did the same thing. I'm new to Zwift. Decided to build some basic foundation by riding free rides for about 3 months. Started the FTP Builder. My FTP was rated at 165. I had just finished week 5 when I succumbed to the cold from hell. 2.5 weeks later, I'm planning on free riding for a week or two to get some of my strength back. Subscribed...

[@ericbarnettcycling]

Excellent! Getting to know Zwift in the free rides and then jumping into a training plan is a great way to go. Getting sick is no fun, it always feels like you’ll lose all progress - you’ll get it back, though! Keep me updated on your progress!

[@DyeProto1234]

You have inspired me to give the program a shot for myself, enjoying it so far. I too have been struggling with the higher rpm intervals. As a running focused triathlete I always kept it easy and low rpm on the bike to save my legs for later so it's kinda new territory for me. Good to be exposed to it though

[@ericbarnettcycling]

Awesome, man - all the best on your growth! Yeah, it's amazing how my "normal" cadence has began to creep up as the program has progressed. Which week are you on?

[@DyeProto1234]

@@ericbarnettcycling just finishing up the first week

[@ericbarnettcycling]

Nice!

[@Gledii]

Eric, i agree with you on the 10s strength to turn off the ERG mode. the prob i found is that i put way more power than i should and when im ready to adjust, the time is gone :P. Back to ERG mode, i realize that if i stop pedaling and then start again, i get in 3 seconds the correct power. im also calibrating the trainer weekly (not sure if this have an impact on this...).

[@Bungle2010]

I got to that section and found it hard to discern exactly what it was I supposed to be doing as it wasn't very clear: go all out, or stick to the wattage being shown, which without ERG mode on was impossible. 🤔

[@Jono01]

I’m excited to see what your final FTP will be. 😊

[@ericbarnettcycling]

You & me both Jono01!

[@lennylink8772]

Great overview!

[@ericbarnettcycling]

Thanks Lenny! Are you doing the FTP builder?

[@doubledark2]

great video! I'm just starting with indoor cycling and only have a dumb wheel-on trainer with cadence /speed & heart rate sensors and using an AppleTV; can Zwift work well enough with just this set-up?

[@ericbarnettcycling]

I haven't personally used Zwift with this setup, but I did run a similar setup years ago on Trainerroad. Without a power meter either in a smart trainer or on the bike, your watts are going to be estimated. I remember Trainerroad having different power curve settings for different trainers - maybe Zwift has the same. Regardless of the exact accuracy, I still got a good workout.

[@volvotgb1314]

During the strength workouts, Zwift tells you turn off ERG during the sprints. I that by tapping the ERG button or Incline button on the companion app. Once you press it, in changes from ERG to incline. After the 10s of sprinting you can turn ERG back on. Unjust started this week with the training plan, the low cadence drills and a few other workouts were hell lol. But if you want to see growth I guess you’ll have to workout for it! During the foundation workout, doing 190 watts at 65rpm out of the saddle made no sense to me. At that wattage it’s way to light of a resistance to do an “out is saddle” effort.

[@ericbarnettcycling]

Yeah, I was surprised on how much the low cadence stuff helped me improve. It was definitely hard at first - I’m usually a spinner. Good tips on the ERG during sprints. How far along are you in the plan?

[@volvotgb1314]

@@ericbarnettcycling I’m at week 2 now, will do the strength workout in about 15 minutes. I try to do the hardest workouts + 1 foundation every week since I’ve only got 4 days i can ride, don’t need the 2nd foundation ride or the active recovery I think and got no time for it. The 100 rpm cadence gets hard when you’ve done your efforts already. Yesterday I did a small part of a group ride after the foundation workout and it felt really weird to cycle with ERG turned off. Might even be possible to do the foundation and another workout in 1 go but I’ve got more to do than indoor cycling haha By the way, if you swipe to the right on the step in the workout list in the companion app you can skip that step. I’ve used that when i felt done with the warming up or cooling down.

[@JeffOTRCycling]

I need to do that ERG node...One second it said slow down, 2 seconds later go faster...basically the whole ride...I was gased.

[@ericbarnettcycling]

All about ERG. I turn it on in the companion app.

[@jeffcreed2539]

@@ericbarnettcycling will try to find it on my Macbook pro..

[@ericbarnettcycling]

@@jeffcreed2539 kzbin.info/www/bejne/gqW2ZKSwjtR_fMU

[@Bungle2010]

I first started using Zwift with a dumb trainer, and trying to juggle the cadence it was demanding at the same time as the power it was demanding I found a total pita. Having a smart trainer now (I bought a Zwift Hub) makes life so much easier.

[@ericbarnettcycling]

@@Bungle2010 it’s all about that ERG on the workouts! At least until you get used to the cadence and power!

[@pinoyxbox]

I will resub to zwift and do this training plan after my garmin training plan.

[@ericbarnettcycling]

Awesome - it really worked for me. How do you like the Garmin plan?

[@pinoyxbox]

@@ericbarnettcycling Hi Eric! I think the garmin plan is almost the same with the zwift ftp builder coz there are weeks im doing some zone 4 and zone 5 power intervals. But the garmin plan I’m doing is more focused on building my endurance. Im a new cyclist and only doing casual rides for fitness and doing a lot of hill climbs before i did this garmin plan. I just recently got a smart trainer and a garmin computer so i was just curious in the training plan and commit myself into it coz i have an upcoming 300km audax ride lol After my audax i’ll definitely do this zwift ftp builder and improve my 210 ftp lol 😂

[@BlameAmes]

Yeah, the foundation workouts make for good active recovery rides, though the real fun comes in the last couple of weeks with the 'threshold development' workouts - they hurt!

[@ericbarnettcycling]

You’re not joking about Threshold Development- did my first one of those yesterday! The livestream is up in case you want to relive some suffering!

[@BlameAmes]

@@ericbarnettcycling funnily enough, that's what KZbin recommended me about 30 seconds after my comment :)

[@ericbarnettcycling]

@@BlameAmes 😂the algorithm knows!

[@Bullitluna]

Hi Eric I'm looking into buying a zwift hub or a wahoo kickr core after Christmas. What advice would you give a 57yr old commuter on using zwift for the first time. Just came across your channel and loving your content

[@ericbarnettcycling]

Hey there! Thanks for the kind words. I really enjoy Zwift and think you will, too. There’s really something there for everyone. If you’re just starting out, I’d try some some short, flat routes just to familiarize yourself with the program, controls, making sure your trainer & bike are set up well & comfortably, etc. After you’re comfortable with everything, you can progress in many different ways. If you want to train and become stronger, try some structured workouts or even the longer plans like the FTP builder (make sure to learn about ERG and how to read the interval menu). If you want to just have some fun, continue on the routes adding distance or elevation as you get stronger. You can also join group rides and ride/chat with others. Lastly, if you’re feeling particularly adventurous, you can try racing (I waited 3-4 months before trying that, but I really didn’t have to). Best advice I can give is mix it up and find what you enjoy the most. Keep me updated on your progress!

[@Bullitluna]

@@ericbarnettcycling sounds good. I would have started this year, but area I will be doing it in, is getting ready for Christmas. So plenty of time to do more research and watch you suffer, before I do☺️

[@danverner6715]

For me, I'm also on week 3. I did all the workouts in ERG mode, switched off ERG 10 seconds prior to the strength intervals, then back on..

[@ericbarnettcycling]

I tried that once, but forgot to turn it back off the next time. Sometimes I start to lose my mind a bit on the harder workouts! Which workout has been hardest for you so far?

[@danverner6715]

@@ericbarnettcycling FTP test was the hardest - ramp test. Next hardest I would say is the tempo, but that is not crazy hard. If feeling good I would up the workout percentage in the Zwift companion app for the last couple intervals. My 2 cents that app is a must to switch things quickly...at least for my setup. Strength workouts I would sprint everything full gas and then recover between in ERG mode. The lower effort days (foundation, recovery) do NOT increase the workout percentage no matter how good you feel. Keep the lower intensity on those days so that you can push the effort on hard days. I have also been silly and been doing Zwift tour or racing on the non-training days.

[@ericbarnettcycling]

@@danverner6715 wow, that's going hard! I did one race, but wasn't rested or prepared enough to have a good time. Also, the second FTP test took a bit out of me in week 2. I'm keeping the percentage normal - I'm so new at this kind of training & don't want to overthink it. You'll have to check back in once you have your FTP at the end - it's cool to see everyone's progress!

[@danverner6715]

@@ericbarnettcycling I will try to remember sharing FTP results at the end. The Zwift ride last night did detect a nice FTP increase. I was intending on riding so hard, but group settings sometimes leads to doing silly things

[@ericbarnettcycling]

@@danverner6715 I get that. Sometimes the group dictates the pace - ride on!

[@CFCMAMO1]

Hey there! Great video! I'm wondering if I can continue my gym workouts with this 6 week plan? Try and work around those low endurance days?

[@ericbarnettcycling]

Thanks! Everyone is different & I’d say a lot depends on how intense your gym workouts are & how in shape you are now. I haven’t been lifting during my plan, but I’d had a month off of lifting and didn’t want to start two hard things at the same time. Definitely don’t want to do the harder workouts the same day as leg days. Also don’t want to take so much on that you get hurt or hamper your progress. I’m going to start lifting again when the program is over - had I already been lifting I might be doing the two together. Hope this helps!

[@andresplazas4652]

A base 274 FTP to start with is extremely impressive. What was your background?

[@ericbarnettcycling]

Didn’t start cycling until I was about 31-32. Always pretty overweight & would quit for stretches of time. Got back into cycling pretty hard in June 2022 following a hernia surgery & lost 45 lbs. Starting Zwifting in October and training in January. I’m still heavier than the average cyclist, so I need all the watts I can get!

[@andresplazas4652]

@@ericbarnettcycling v impressive baseline! Im relatively skinny and even after 2 years on and off my FTP is only about 265

[@AM-tn8gg]

Man...I've been riding for a few years and my FTP at its best was sub 200watts. 😢

[@ericbarnettcycling]

@@AM-tn8gg I’ve ridden a lot of base miles & also I’m heavier than the average cyclist, so that’s where a lot of that power came from.

[@lenkiewitcz]

Started this week, was thinking the 1st week would be easier, tempo was a bitch ;)

[@ericbarnettcycling]

Yeah man, Tempo is rough. I highly encourage doing the workouts in whatever order works best for you. I felt pretty tired the whole 6 weeks, but was way stronger by the end.

[@lenkiewitcz]

Yeh i agree with moving the foundation around to give yourself a leg break. I'm tired after week one ;)@@ericbarnettcycling

[@stevenjames9487]

I am still looking for the ERG icon

[@ericbarnettcycling]

Look in the companion app if you are using it. It's not incredibly clear how to turn it off and on & nothing on screen confirms it. Maybe I'll do a future short video about it.

[@stevenjames9487]

@@ericbarnettcycling maybe a short?

[@JeffOTRCycling]

I cant find it either...I use Macbook pro.

[@Zhiloreznik]

@@JeffOTRCycling you press up arrow and you should see ERG button that you can press

[@jeffcreed2539]

@@Zhiloreznik thanks