Zwift 4 week FTP plan

Triathlon Forum
1

Has anyone done the zwift 4 week FTP booster plan? Did you like it? Did you see improvement? TIA.

2

It’s my go to training plan for getting back on track into training. I like the mix of workouts and find that I’m working hard to finish the plan. I have had bumps in ftp the last 2 times I finished the plan.

3

I just jumped threshold by 10% in 3 weeks from doing 6X5’ at 105-110% of TP with 5 min easy followed by 1 hour easy the next day, 3 times per week.

Granted I haven’t been working on threshold for quite a while and it was low, but the plan is easy to follow and effective.

4

Russ,
Do you do all 6-7 workouts each week for 4 weeks straight?
I have lots of friends I ride with… trying to figure out if I should just ditch them and stick to the workouts or if it’s okay to replace a workout with an outdoor ride (probably twice the distance- like 40 miles). Or if i should pause the workouts when I do outdoor rides and then pick back up where I left off (not replace any). What are your thoughts? Seems to me like the workouts work together and so I need to do them and no other rides?

5

I’ve done it, and found it effective. Though I don’t know that it’s got any special sauce vs any other 28 straight day period that you spend 26 hours on a bike.

Edit to add: I did a step test after I finished the plan, and I think it overestimated for me by about 10w. This is a common thread for me personally, but I thought it was worth noting because most of these workouts are around an hour with a bit of high intensity (150% or more) in almost every workout. So while I am no expert, I think that the plan could lean that way for many people.

6

A few rules to live by…

“If someone offers you a breath mint, take it.”

“If you think you might need a haircut, you do.”

“An online training plan, no matter how well designed, may or may not work for you, no matter whether it worked for others.”

Lastly, if you have to ask, you’d probably be far better off with a coach, if even for a consultation.

7

Thanks for your input. The zwift plan gives info on the individual workouts, but no info on if you need to do them all straight or if it’s okay to pause and come back… that’s why I’m curious of others experience with it. I definitely like the simplicity of being able to hop on zwift and do the 4 week plan.

8

I can see the benefit of asking how it works, but since you asked if it works, that’s the question I addressed.

9

I’ve done it, and found it effective. Though I don’t know that it’s got any special sauce vs any other 28 straight day period that you spend 26 hours on a bike.

Very good point

10

I recently finished the plan and found that it worked well for me, and I enjoyed it. It’s a challenging and has plenty of variation. I’m riding stronger now after finishing and it raised my FTP by 23. Strongly recommend.

11

Thanks Jimmy.

12

I did the workouts back to back for the most part. I took one day off a week and did a group outdoor ride on Saturdays for the “endurance ride”. So, I did 5 of the FTP rides per week until I finished.

13

I’m in the frozen North so I tend to do 5 of the workouts and an outdoor fatbike ride to get some fresh air. I’m starting again this week so fingers crossed.