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Re: Zwift 4wk FTP Booster [rubik] [ In reply to ]
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In a post after that I was corrected to 4X8' at 110%

Since VO2max intervals are normally at 110%-115%+ and are in the neighborhood of 5 min long, that indicates to me that they are either really good at high power intervals compared to their FTP or their FTP is likely higher than what they have tested.
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Re: Zwift 4wk FTP Booster [domingjm] [ In reply to ]
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Well the re-test had to be pushed back a week as I came down with strep throat during my last booster workout.

Started the 6wk program with a 190w FTP (2.3w/kg)
Followed the program pretty much to a T. Ran a CVR race this morning with the main goal of establishing a new FTP. Ended up with a new FTP of 227w (2.85w/kg)

Overall I think it was a great program and will incorporate it at the beginning of my ramp up next year.


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Re: Zwift 4wk FTP Booster [JesseR] [ In reply to ]
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That's a great improvement, well done!

What was your training like in terms of consistency and volume before you started the program? Easier to make those sort of improvements if you're coming off a low training base at the start, on the other hand if you were already training pretty solidly then those sort of gains are huge.
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Re: Zwift 4wk FTP Booster [cartsman] [ In reply to ]
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You hit the nail on the head with volume and consistency. Prior to January I hadn't ridden since Steelhead 70.3 in August and had done little training since a HM in October. In January I finally joined Zwift and had been riding about 3x week for a month before starting the 6wk FTP Booster. Once on the program I was riding 4-5x week (avg 5hrs/wk).
I think/know I would have seen improvements just with added consistency but thought the program was well structured and enjoyable-ish.


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