Zwift's 6 Week FTP Builder: Wrap-Up and My Honest Review

[@ChiTownBrownie89]

Zwift workouts and training plans are perfect for people who want to actually start improving their power vs just riding. It gives you some sort of structure to follow.

[@ericbarnettcycling]

100% agree - I’d never get that kind of strength by just riding on the roads

[@MrSh8ky]

Thank you Eric so much for your insights…very much appreciated. I had started the 6 week Zwift program this past week and accidentally came across your vids…timing was perfect. Cheers Marty from Melbourne 🇦🇺

[@ericbarnettcycling]

Thank you! How is the program going for you?

[@Bungle2010]

Recently completed the 6 week FTP builder. Just did the ramp test today and my FTP has gone from 196 to 227 watts. Very happy with that, and about what I expected. It's put me up from Cat D to Cat C, which I'm not sure if it's a good thing or not, as I was not that great a racer in the first place, and now I've got to compete against people who are even stronger than those I was before. 🤔

[@ericbarnettcycling]

Nice progress! I felt the same way. Just have to rationalize that even if you're getting your butt kicked in a higher cat, it's still pushing you beyond what you would have done in the lower and is improving your fitness.

[@BlameAmes]

There's something especially savage about erg mode, the way it doesn't let you dip even for a few seconds, if you drop a few rpm it'll just up the resistance straight away - i definitely think i would struggle to do my ftp in erg mode for 20 minutes but i could probably average it over much longer with some over-unders I've literally just got the end of my 2nd run through of the 6-week on sunday - my first run in november took me from 175 to 220 (which then got bumped up to 225 after averaging 250 over 20 minutes up leith hill during tour du zwift a week later). I have my final ramp test tomorrow, i do have a goal in terms of how deep into the test i want to get but i don't know what ftp that would come out as :D

[@ericbarnettcycling]

Awesome! Best of luck in your test! I made a playlist that had the BPM of the cadence I wanted to ride. Just keep pushing until you hit the death spiral - most people can push farther than they think!

[@Mark8v29]

Hi there, I'm in the middle of week 5 and yesterday did my first Threshold development workout. I was ok for the first 2 or 3 intervals at my estimated FTP but the last interval at 100rpm for the entire 4 minutes I was repeating the mantra "I can do it" to keep me going. I did an FTP ramp test to start with which gave me 2.1 watts per kg but in week 1 I decided to reduce it to 2 watts per kg. I am now trying to decide whether to repeat the FTP Builder twice more or switch to the 12 week Build Me Up plan. After 4 years off the bike I have more room for improvement than a fit athlete and so guess the FTP Builder twice more will improve my FTP more than if I did the 12 week plan which I assume is for fitter cyclists who are chasing smaller gains than I can make as an unfit person. I then hope in the spring and summer I can then aspire to multi day or multi week bike-packing trips. As a generally unfit middle aged man I have never felt fitter than in 2019 after I had completed a 10 week bike-packing trip ... and I lost a stone of excess weight which I now in 2025 after a few years of too much comfort eating need to loose again unless I visit the shops to buy bigger clothing. I can't recommend too much getting into bike packing if time is available to do it and prepping and doing it is great for fitness. But like you I finally bit the bullet and purchased a smart trainer because I believe I can improve more quickly than if I continued doing 2 or 3 hour rides 2 or 3 times a week during the winter. Yes, peddling at 85-105 rpm has been an eye opener for me. I hope it will translate into outdoors cycling in the spring and summer where my average rpm was typically 70rpm last autumn. I am indeed 'enjoying' the plan. My few issues with it as a flat-bar cyclists is it seems to ignore flat-bar and assumes drop bars in a few intervals. I also found doing 30sec intervals standing far more difficult than when on the road when I have no problem standing when going up hill at lower cadence. The reason is that on the road I stand when the hills are very steep and so the resistance to peddling very high and the cadence is low. But in the FTP Builder Plan it asks to switch to standing for just 30seconds at a very low power which translates to very low resistance to peddling which means drastically reducing the gearing which means switching out of erg mode and shifting the (virtual) gears which I found required 10-15 seconds of the 30 second interval. Therefore I sometimes ignored the prompt to stand and I always ignored the prompt to go into a aero position as I had flat bars. I also had a massive issue with hand pain than I have never experienced on the road. It took quite a bit of tinkering with saddle height and saddle position and orientation away from how I have it on the road. I found pain was somewhat reduced by slightly lowering the saddle and very slightly titling the saddle upwards from horizontal. Did you have any hand pain issues specific to indoor cycling? Have you done The Grade on Zwift? Apparently is a great quick test of FTP as the climb gives an FTP estimate after the climb. So I plan to do the plan twice more in the winter/summer unless I switch to the 12 week Build Me Up plan.

[@ericbarnettcycling]

Hi Mark - glad you’re working towards fitness and progressing through the plan. The Build Me Up plan might be good for you after this FTP builder. I consider FTP builder generally better for those who have reached 85% (ish) of their desired fitness and are looking to sharpen that last 15% or so. Currently, I’m actually building my fitness back up after some time off the bike. Since what I really need to is build back to that 85% mark, I’m doing the 4 week Fast Track Fitness, combined with riding in the Tour de Zwift events, and weight lifting. My only gripe with the FTP builder is that it pretty much demands all of your riding time. 4-5 workouts a week that get really hard by the end doesn’t leave time for fun rides or even longer endurance rides. At least for me, I’ve decided I need to build endurance and strength, and generally clock some time in the saddle. Before starting another plan right away, I’d suggest trying some of the group rides like Tour de Zwift. What I like about those is that it makes you push harder than you would on a zone 1/2 endurance ride. Tour de Zwift isn’t a race, but people do race in it. There are also people at every fitness level in the rides. I like to join up, find a pack I can hang with, and do about a 90% race. By that, I mean push hard, try to stay in the pack, push on climbs, and maybe do a little sprint at the end - all without giving a full out record like I would in a race. It gives a really good workout that isn’t quite as strict as intervals every day. The program I’m doing still has two interval workouts a week, so I still get the benefits of that without the rigid structure of having my entire week planned. As for flat bar issues - I don’t have experience with flat bars and Zwift, but I would say that pushing a bit beyond your comfort zone is fine, but definitely don’t let it hurt you. The workouts assume a lot of things - if you have to modify a few things to make the wattage work, it’s worth making the modifications. You’ll still get the benefit of the workout. Hand pain - indoor cycling is very rigid compared to road cycling. I do a fair amount of indoor cycling sitting upright if I can hit the watts. There are also various methods/products/hacks of adding cushion to indoor rides. Rocker plates, inflatable dampeners, etc. Haven’t tried any of that myself, but it’s out there. I do like to vary my grip & position pretty regularly. I’ve also had a bike fit that helped with some knee & lower back issues I was having.

[@ZwiftyZwifter]

Great stuff! I can’t bare ERG mode. Like “don’t tell me what to do, machine!” Fabulous progress! I just love racing so much that’s all I do, even though I know I could improve more. Anyway, it’s great watching and chatting.

[@ericbarnettcycling]

Thanks, man! Your videos are very informative- had no idea about how a lot of the numbers work!

[@ZwiftyZwifter]

@@ericbarnettcycling I set myself a goal a while back of getting into the top 500 in the UK I think, without really understanding how they worked. I came dead last in a race and somehow got a huge ratings increase, which made a bit of a joke of the rankings goal, but made me want to understand how they worked…now I know!

[@Martyn0026]

I’m in the middle of week 4 atm and also enjoying it. Current FTP is 230. Although I can’t wait to finish to not only see how much I’ve improved but to also finally do some races and climb the alp again. I don’t have the time to do both the ftp plan and other rides unfortunately.

[@ericbarnettcycling]

Yeah, I was at capacity when I was doing the program, even felt over-fatigued for a good part of it. You’ll be so much stronger at the end!

[@RaySonneville]

Hello Eric, Thank you for this interesting video and evaluation of the FTP training program on Zwift. As a novice cyclist (not on a racing bike for 30 years), I got back on track last summer. I was able to cycle outside for a few more months, but now that winter is coming, I am still looking for an alternative. So I have now bought a Tacx trainer, so that I can also train and practice indoors. I notice that I still have to train a lot on my cadence and strength/endurance, so your review about the FTP training in Zwift was very interesting. After seeing your video I will definitely follow the program. And I will also look you up on Zwift.

[@ericbarnettcycling]

How did it go?

[@lenkiewitcz]

Definitely starting this soon. After re-starting cycling after a long absence my recent ftp was ridiculously low and like you quite fancy enjoying some racing for fun. This looks the perfect plan…enjoying your vids 👍

[@ericbarnettcycling]

It will whip you into shape pretty quick. Warning, you will be sore for the first few weeks!

[@lenkiewitcz]

That'll be worth the pain and sacrifice, just returning to this after also having a hernia sabbatical. Thanks again for your videos, it's great inspiration mate. @@ericbarnettcycling

[@ericbarnettcycling]

@@lenkiewitcz - best of luck with your recovery from the hernia surgery!

[@SuperOrcy]

I've been putting off starting this program because there always seems to be a race series or tour I want to ride too, and I feel like the 6 week FTP booster has to be just about the only riding I do. but your glowing endorsement definitely makes me think I might just start it.

[@ericbarnettcycling]

The plan definitely uses a lot of your energy. I didn’t do much other riding during that time, just some slow spins on the rest days. I’ll wait until an off season to do another plan.

[@JeffOTRCycling]

Eric, Im going to start week 4...I started because I seen your video. I never knew this progeam existed.

[@ericbarnettcycling]

That’s awesome, Jeff! Best of luck on your training - let me know what your FTP results are!

[@JeffOTRCycling]

@@ericbarnettcycling Well they had me at 198...so breaking 200 would be nice...I am sick of finishing in last place in C cat races.

[@barrydrinkwater8158]

Have just started this plan. Interesting to hear your thoughts 👍

[@ericbarnettcycling]

It really worked for me - best of luck with it!

[@jaygeerollin4490]

Just completed FTP Builder taking FTP test later today. Great review, thanks.

[@ericbarnettcycling]

Good luck on the FTP test - crush it!

[@jaygeerollin4490]

Gained 20 points to 160 FTP, more work in store.

[@Raptors0524]

@@jaygeerollin4490keep up the good work

[@patrickj4747]

After seeing your videos on the FTP builder I decided to try a training plan. I'd done workouts before but never a plan over an extended period. I just finished Week 4. The 14 minute block in Week 4 Tempo ride was really hard. For me, that's harder than the upcoming Threshold workouts because you get a short rest between efforts.

[@ericbarnettcycling]

Awesome, hope the plan is working for you! There’s some long blocks in Threshold, too. Zwift is good at building things in a way that it’s all hard, but doable. Let me know how much your FTP improves!

[@redbertiethechampion1863]

Thank you for sharing your experience, I’m going into week 4 now..

[@ericbarnettcycling]

Good timing, then! Hope you’re having a good time and getting stronger! 💪

[@redbertiethechampion1863]

@@ericbarnettcycling Thanks, but i think this 6 week ftp program is hard..

[@ericbarnettcycling]

@@redbertiethechampion1863 there were points where I was so exhausted I questioned the process… you’ll be so much stronger at the end!

[@martinknibbs3581]

I did the 6 week FTP Builder after Zwift back to fitness ( I had had a knee issue ) and went from 180 to 213 over 6 weeks on the ramp test. However, what I noticed was I lost weight when combined with sensible eating and I am enjoying more hills now. We can argue about the science and all the other stuff, but an entertaining 6 week programme which does not take up all your family time and gives results is a winner.

[@ericbarnettcycling]

Good work! We'll let everyone else shout about what FTP means. More power + less weight is the formula!

[@JamesWilliams0]

Starting the build me up plan. Would be a pretty good next step based on what I can see as your current fitness level if your interested.

[@ericbarnettcycling]

I may once I get back from my upcoming vacation & upcoming race.

[@warnersmith1344]

I just started this today. I just learned about ERG, and not sure if I had that enabled today. I'm guessing not, based on the amount of shifting I had to do to match the cadence and watts being asked for. I'll make sure it's on for tomorrow's workout. I'm trying to build up before doing my first team duathlon with my girlfriend (she's doing the running part, thank God!).

[@ericbarnettcycling]

How's the training going? It's all about the ERG mode for me in the intervals, except for the power workouts where it wants you to redline for short periods of time. I never got the hang of that. Otherwise, learning how to ramp up & down with the cadence & power in ERG mode actually helped me. Also, good call outsourcing the running for the duathlon - I hate running, lol.

[@warnersmith1344]

​@ericbarnettcycling I agree, ERG is the way to go. Switching out of it for the intervals is hit or miss. It's difficult either way to do high watts with low cadence. What's worked best for me so far has been to leave it in ERG mode and slow my cadence before the interval starts. Today I'm coming off a 5 day break - I felt like my body was getting overworked and didn't want to risk breaking myself before the event, which could have put me further back. Today it's back to "tempo" day, which to me is the hardest. I DO need to get out on the roads with this new to me TT bike to actually SEE how fast I am and get more used to bike handling on it..

[@ericbarnettcycling]

​@@warnersmith1344 yeah, tempo was the rough one for me. I also felt like my legs were cooked the whole time. Before I'd done the plan, I had a ton of base mileage in, so my overall endurance was good. The FTP program brought on a lot more power and improved my skills at using different cadences. I always say the indoor training forces me to do all the things I wouldn't do on my own while out riding (mainly bringing intervals and overall structure to the mix). The TT bike will be a new learning curve, too - might want to see if you can copy that geometry to the indoor bike, so you're training your power at that position.

[@warnersmith1344]

​@@ericbarnettcycling My TT bike is what I'm riding on the trainer. Pushing pedals and crushing taints, as I call it. 😂

[@warnersmith1344]

​@@ericbarnettcycling100% agree on the program forcing you to do stuff.

[@alvinnieves590]

Dude I had a cold as well on the last week. Still recovering from it. Have one more threshold session and then off to the FTP test.

[@ericbarnettcycling]

Hope you’re feeling better - how’d the FTP test go?

[@alvinnieves590]

@@ericbarnettcycling not yet. Scheduled for this weekend. Wanna take some extra rest.

[@ericbarnettcycling]

Good idea. Best of luck.

[@benoittheminerandgamer]

so after the 6 week FTP Builder. what is the training to maintaining the new FTP? After this training, let say 6 month, can we do a other 6 week FTP Builder training.

[@ericbarnettcycling]

I can’t see why not. Depends what you want to accomplish. Have you tried racing or taking on any of the group events? I also did the Build Me Up Lite plan to keep doing interval workouts mixed in with outdoor riding.

[@benoittheminerandgamer]

@@ericbarnettcycling I don't like Zwift, I use Fulgaz and Bkool because i like real world not gaming thing and no talk just focus on what i do. I just start 6 month ago i'am 47yo for 168cm and 69.4kg.. I don't know my FTP so i need to do a test first. My gold is to get the highest FTP possible for my age.

[@MiguelAugusto1982]

Can you try to do the "6 Week FTP Builder" plan again and show us what can happen, please? I think no one has done it before... 😉

[@ericbarnettcycling]

I’ll get right on that…

[@SpeedBoosted911]

​@@ericbarnettcyclingthat's a great idea! Did you consider to start it second time? Subscribed

[@Jono01]

Hey Eric, if you wanted a quick little boost would you do the last 3 weeks of the 6 week program again?

[@ericbarnettcycling]

That’s intriguing- never thought of that! That might work, provided you use your updated FTP from the last test! At the end of my 6 week program, I was ready to get outside and race in Zwift, though.

[@SpeedBoosted911]

It would work, but do not put your latest FTP, but do put in the middle between the old and the new, because this is the intensity that was in the middle of the plan

[@dzezydzerk]

i don’t think that i can go at least for 20 min with my ftp ramp test. so it is not so precise as i think. But for beginners level it’s great start into road bike adventure.

[@ericbarnettcycling]

I really only use the ramp test to get a baseline number to base my Zwift workouts on. I don’t even have a power meter on my outdoor bike.

[@paceline]

What do you do when you're in the middle of a workout plan but want to participate in events like Tour of Watopia?

[@ericbarnettcycling]

It really depends on what your goals are. If you want to go all out and race, it’s probably not a good idea. If you want to use it as a recovery ride in place of the Active Recovery workouts, that could work. As a beginner to training, the workouts were pretty tough and I didn’t want to hurt my progress by overdoing it. I’d definitely consider this an off-season plan.

[@scarryharry1]

I just ride the Tour between the workouts., 🤪

[@enadj15]

I've been riding the tour while doing my 2nd round of the FTP builder plan. What I typically do since I ride so hard in the Tour is that I'll mark either my tempo or strength workouts as complete essentially skipping it but doing the tour as a replacement for it. I then continue the plan as normal.

[@attyschack]

I'm confused. Isn't FTP the power a rider is supposed to be able to maintain for 1 hour? If you're having trouble riding at FTP for 5 minutes doesn't that suggest that's not your actual FTP?

[@ericbarnettcycling]

FTP is a strange number. Your statement is correct - in theory, you’re supposed to be able to ride at your FTP for an hour. In reality, that’s a skill to train. I really only use Zwift’s FTP results as a baseline for training. The ramp tests results dictates my power zones in the training. I suspect that real world results would be different, but I don’t have a power meter on the outdoor bike.

[@fabianbinder3681]

Imagine ftp as the power you can ride for an hour if your live or the live of your children depends on it, on a day with perfect recovery. And yeah, it was shown that most ftp „tests“ actually give inaccurate numbers of said power. Therefore it’s best practice to see the results of ftp tests as a good first guidance where your training zones *could* be. It’s best practice to fine tune the zones with other methods, like perceived exertion (the FTP builder program has a dedicated training exactly for this). Or, if you have enough disposable income, you could set your training zones more accurately with specialized testing protocols (vo2 Max indoors, lactate tests outdoors).

[@Sunnydaypicnic]

I am on week 5 of the 12 week program… I sure wish I would of chose 6 week! Honestly not sure I’ll make it. 2 hour trainer rides might do me in!

[@ericbarnettcycling]

12 weeks is quite the commitment, especially considering that the weather should be improving soon for more outdoor riding. I just wanted to get my foot wet with the training getting such a late start in January - may try the 12 week next winter. Other than the long rides, how do you like the program?

[@jordanbillaud9182]

The thing with the FTP is that it's not supposed to be the power you can hold for an hour. It's the power at which your muscles start accumulating lactate and not being able to clear enough of it. It's said that we'll trained athletes could hold this for 1 hour, but most people are not able to do that. for most people, doing a 1 hour test is as unreliable as a ramp test. Besides that I agree with the point you're making about getting a useable value.

[@ericbarnettcycling]

Yeah, I’ve always thought of it as that - a benchmark to use relative to the workouts. Great points!