I've seen some pretty good results doing around two Zwift races a week. Over the past 7-8 seasons my FTP has remained constant, and I haven't done a ton to try raising it. I kind of felt I had hit a ceiling and it was already pretty decent for a triathlete (4.5 w/kg). However, biking around 4 hours a week over the past two months with two races thrown in - sometimes as short as 20' and others over an hour - has seen my FTP raise by around 10 watts. Not a huge gain, but when you get a pretty good FTP it gets harder and harder to get higher. I'll continue what I'm doing in hopes of getting to the 4.7 w/kg range.
In the past I did the traditional 2x20' and some shorter VO2 Max stuff. However I was never doing longer intervals at 95% or more, which is the majority of the Zwift races I do. Yesterday was a 45' race at 4.4 w/kg. I definitely wouldn't have had the motivation to do those type of intervals on the trainer prior to Zwift.
Blog: http://262toboylstonstreet.blogspot.com/
https://twitter.com/NateThomasTri
Coaching: https://bybtricoaching.com/ - accepting athletes for 2023
In the past I did the traditional 2x20' and some shorter VO2 Max stuff. However I was never doing longer intervals at 95% or more, which is the majority of the Zwift races I do. Yesterday was a 45' race at 4.4 w/kg. I definitely wouldn't have had the motivation to do those type of intervals on the trainer prior to Zwift.
Blog: http://262toboylstonstreet.blogspot.com/
https://twitter.com/NateThomasTri
Coaching: https://bybtricoaching.com/ - accepting athletes for 2023