10-12wk FTP Builder

Plan overview

Weeks: 12

Duration: 5h 29m/week

Stress points: 263/week

Workouts: 57

Total duration: 65h 43m

Total stress points: 3150

Zone distribution

Z1: 28h 1m

Z2: 22h 12m

Z3: 8h 27m

Z4: 4h 26m

Z5: -

Z6: 6m

44%
35%
13%
7%
0%
0%


Select a week, or scroll down to view all workouts.

Week 1

Workouts: 4

Total duration: 4h 3m

Total stress points: 159

Average workout:

Duration: 1h 1m

Stress points: 40

Zone distribution

Z1: 2h 2m

Z2: 1h 43m

Z3: 17m

Z4: -

Z5: -

Z6: 2m

50%
42%
7%
0%
0%
1%

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Week 2

Workouts: 5

Total duration: 4h 59m

Total stress points: 215

Average workout:

Duration: 1h

Stress points: 43

Zone distribution

Z1: 2h 30m

Z2: 1h 46m

Z3: 41m

Z4: -

Z5: -

Z6: 2m

50%
35%
14%
0%
0%
1%

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Workout overview

Duration: 1h 7m

Stress points: 50

Zone distribution

Z1: 38m

Z2: 24m

Z3: 3m

Z4: -

Z5: -

Z6: 2m

56%
36%
4%
0%
0%
3%

Strength

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Week 3

Workouts: 4

Total duration: 4h 47m

Total stress points: 226

Average workout:

Duration: 1h 12m

Stress points: 57

Zone distribution

Z1: 1h 34m

Z2: 2h 31m

Z3: 35m

Z4: 5m

Z5: -

Z6: 3m

33%
53%
12%
2%
0%
1%

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Workout overview

Duration: 1h 22m 50s

Stress points: 66

Zone distribution

Z1: 36m

Z2: 42m

Z3: 3m

Z4: -

Z5: -

Z6: 3m

43%
50%
4%
0%
0%
3%

Strength

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Workout overview

Duration: 1h 4m

Stress points: 44

Zone distribution

Z1: 20m

Z2: 44m

Z3: -

Z4: -

Z5: -

Z6: -

31%
69%
0%
0%
0%
0%

Foundation

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Workout overview

Duration: 1h 25m

Stress points: 78

Zone distribution

Z1: 21m

Z2: 27m

Z3: 32m

Z4: 5m

Z5: -

Z6: -

25%
31%
38%
6%
0%
0%

Tempo

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Week 4

Workouts: 4

Total duration: 4h

Total stress points: 174

Average workout:

Duration: 1h

Stress points: 44

Zone distribution

Z1: 1h 41m

Z2: 1h 41m

Z3: 36m

Z4: 2m

Z5: -

Z6: -

42%
42%
15%
1%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 58m

Stress points: 45

Zone distribution

Z1: 33m

Z2: 3m

Z3: 22m

Z4: -

Z5: -

Z6: -

56%
6%
38%
0%
0%
0%

SFR/Tempo

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Workout overview

Duration: 1h 4m

Stress points: 44

Zone distribution

Z1: 20m

Z2: 44m

Z3: -

Z4: -

Z5: -

Z6: -

31%
69%
0%
0%
0%
0%

Foundation

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 54m

Stress points: 41

Zone distribution

Z1: 29m

Z2: 9m

Z3: 14m

Z4: 2m

Z5: -

Z6: -

53%
17%
26%
4%
0%
0%

Tempo

✓ Available in ZwiftView workoutMore workouts like this

Week 5

Workouts: 5

Total duration: 5h 13m

Total stress points: 245

Average workout:

Duration: 1h 3m

Stress points: 49

Zone distribution

Z1: 2h 18m

Z2: 1h 51m

Z3: 53m

Z4: 11m

Z5: -

Z6: -

44%
36%
17%
4%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 58m

Stress points: 45

Zone distribution

Z1: 34m

Z2: 2m

Z3: 22m

Z4: -

Z5: -

Z6: -

59%
3%
38%
0%
0%
0%

SFR/Tempo

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 15m

Z2: 45m

Z3: -

Z4: -

Z5: -

Z6: -

25%
75%
0%
0%
0%
0%

Foundation

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 30m

Stress points: 81

Zone distribution

Z1: 44m

Z2: 4m

Z3: 31m

Z4: 11m

Z5: -

Z6: -

49%
4%
34%
12%
0%
0%

Threshold Dev

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Workout overview

Duration: 45m

Stress points: 29

Zone distribution

Z1: 24m

Z2: 21m

Z3: -

Z4: -

Z5: -

Z6: -

53%
47%
0%
0%
0%
0%

Optional

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Week 6

Workouts: 5

Total duration: 5h 52m

Total stress points: 276

Average workout:

Duration: 1h 10m

Stress points: 55

Zone distribution

Z1: 2h 51m

Z2: 1h 41m

Z3: 55m

Z4: 25m

Z5: -

Z6: -

49%
29%
16%
7%
0%
0%

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Workout overview

Duration: 1h 10m

Stress points: 57

Zone distribution

Z1: 37m

Z2: 5m

Z3: 28m

Z4: -

Z5: -

Z6: -

53%
7%
40%
0%
0%
0%

SFR/Tempo

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Workout overview

Duration: 1h 2m

Stress points: 51

Zone distribution

Z1: 22m

Z2: 32m

Z3: -

Z4: 8m

Z5: -

Z6: -

35%
52%
0%
13%
0%
0%

Foundation

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Workout overview

Duration: 1h 35m

Stress points: 87

Zone distribution

Z1: 47m

Z2: 4m

Z3: 27m

Z4: 17m

Z5: -

Z6: -

49%
4%
29%
18%
0%
0%

Threshold Dev

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Workout overview

Duration: 1h

Stress points: 35

Zone distribution

Z1: 40m

Z2: 20m

Z3: -

Z4: -

Z5: -

Z6: -

67%
33%
0%
0%
0%
0%

Foundation - Do this training in a fasted state (coffee allowed before)

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Week 7

Workouts: 5

Total duration: 6h 20m

Total stress points: 303

Average workout:

Duration: 1h 16m

Stress points: 61

Zone distribution

Z1: 3h 5m

Z2: 1h 30m

Z3: 1h 23m

Z4: 22m

Z5: -

Z6: -

49%
24%
22%
6%
0%
0%

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Workout overview

Duration: 1h 16m

Stress points: 62

Zone distribution

Z1: 40m

Z2: 5m

Z3: 31m

Z4: -

Z5: -

Z6: -

53%
7%
41%
0%
0%
0%

SFR

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Workout overview

Duration: 1h 10m

Stress points: 58

Zone distribution

Z1: 30m

Z2: 15m

Z3: 25m

Z4: -

Z5: -

Z6: -

43%
21%
36%
0%
0%
0%

Foundation

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Workout overview

Duration: 1h 33m

Stress points: 92

Zone distribution

Z1: 40m

Z2: 4m

Z3: 27m

Z4: 22m

Z5: -

Z6: -

43%
4%
29%
24%
0%
0%

Threshold Dev

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Workout overview

Duration: 1h 1m

Stress points: 34

Zone distribution

Z1: 45m

Z2: 16m

Z3: -

Z4: -

Z5: -

Z6: -

74%
26%
0%
0%
0%
0%

Foundation - Do this training in a fasted state (coffee allowed before)

✓ Available in ZwiftView workoutMore workouts like this

Week 8

Workouts: 5

Total duration: 5h

Total stress points: 250

Average workout:

Duration: 1h

Stress points: 50

Zone distribution

Z1: 2h 2m

Z2: 1h 15m

Z3: 37m

Z4: 21m

Z5: -

Z6: -

48%
29%
15%
8%
0%
0%

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Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 41m

Z2: -

Z3: 10m

Z4: 9m

Z5: -

Z6: -

68%
0%
17%
15%
0%
0%

SFR

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Workout overview

Duration: 1h

Stress points: 42

Zone distribution

Z1: 24m

Z2: 36m

Z3: -

Z4: -

Z5: -

Z6: -

40%
60%
0%
0%
0%
0%

Foundation

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 15m

Stress points: 72

Zone distribution

Z1: 32m

Z2: 4m

Z3: 27m

Z4: 12m

Z5: -

Z6: -

43%
5%
37%
16%
0%
0%

Threshold Dev

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Week 9

Workouts: 5

Total duration: 6h 38m

Total stress points: 316

Average workout:

Duration: 1h 20m

Stress points: 63

Zone distribution

Z1: 3h 6m

Z2: 2h 28m

Z3: 6m

Z4: 58m

Z5: -

Z6: -

47%
37%
1%
15%
0%
0%

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Workout overview

Duration: 1h 26m

Stress points: 78

Zone distribution

Z1: 45m

Z2: 12m

Z3: 2m

Z4: 26m

Z5: -

Z6: -

53%
14%
3%
30%
0%
0%

Threshold Dev

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Workout overview

Duration: 1h 25m

Stress points: 64

Zone distribution

Z1: 25m

Z2: 1h

Z3: -

Z4: -

Z5: -

Z6: -

29%
71%
0%
0%
0%
0%

Foundation

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Workout overview

Duration: 1h 28m

Stress points: 86

Zone distribution

Z1: 39m

Z2: 14m

Z3: 3m

Z4: 32m

Z5: -

Z6: -

44%
15%
4%
36%
0%
0%

Threshold Dev

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 54m

Stress points: 29

Zone distribution

Z1: 42m

Z2: 12m

Z3: -

Z4: -

Z5: -

Z6: -

78%
22%
0%
0%
0%
0%

Foundation - Do this training in a fasted state (coffee allowed before)

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Week 10

Workouts: 5

Total duration: 6h 52m

Total stress points: 365

Average workout:

Duration: 1h 22m

Stress points: 73

Zone distribution

Z1: 2h 11m

Z2: 2h 12m

Z3: 54m

Z4: 35m

Z5: -

Z6: -

37%
37%
15%
10%
0%
0%

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Workout overview

Duration: 1h 26m

Stress points: 82

Zone distribution

Z1: 40m

Z2: 2m

Z3: 26m

Z4: 17m

Z5: -

Z6: -

47%
3%
31%
20%
0%
0%

Threshold Dev

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Workout overview

Duration: 1h 25m

Stress points: 68

Zone distribution

Z1: 15m

Z2: 1h 10m

Z3: -

Z4: -

Z5: -

Z6: -

18%
82%
0%
0%
0%
0%

Foundation

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Workout overview

Duration: 1h 30m

Stress points: 86

Zone distribution

Z1: 41m

Z2: 4m

Z3: 27m

Z4: 18m

Z5: -

Z6: -

46%
4%
30%
20%
0%
0%

Threshold Dev

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Week 11

Workouts: 5

Total duration: 6h 46m

Total stress points: 350

Average workout:

Duration: 1h 21m

Stress points: 70

Zone distribution

Z1: 2h 41m

Z2: 2h 19m

Z3: 48m

Z4: 58m

Z5: -

Z6: -

40%
34%
12%
14%
0%
0%

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Workout overview

Duration: 1h 33m

Stress points: 96

Zone distribution

Z1: 39m

Z2: 4m

Z3: 21m

Z4: 29m

Z5: -

Z6: -

42%
4%
23%
31%
0%
0%

Threshold Dev

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Workout overview

Duration: 1h 30m

Stress points: 70

Zone distribution

Z1: 20m

Z2: 1h 10m

Z3: -

Z4: -

Z5: -

Z6: -

22%
78%
0%
0%
0%
0%

Foundation

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 47m

Stress points: 26

Zone distribution

Z1: 35m

Z2: 12m

Z3: -

Z4: -

Z5: -

Z6: -

74%
26%
0%
0%
0%
0%

Foundation - Do this training in a fasted state (coffee allowed before)

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 31m

Stress points: 95

Zone distribution

Z1: 37m

Z2: 4m

Z3: 21m

Z4: 29m

Z5: -

Z6: -

41%
4%
24%
32%
0%
0%

Threshold Dev

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Week 12

Workouts: 5

Total duration: 5h 13m

Total stress points: 271

Average workout:

Duration: 1h 3m

Stress points: 54

Zone distribution

Z1: 2h

Z2: 1h 17m

Z3: 42m

Z4: 29m

Z5: -

Z6: -

45%
29%
16%
11%
0%
0%

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Workout overview

Duration: 1h 8m

Stress points: 56

Zone distribution

Z1: 40m

Z2: 2m

Z3: 19m

Z4: 7m

Z5: -

Z6: -

59%
3%
28%
10%
0%
0%

Threshold Dev

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Workout overview

Duration: 1h

Stress points: 42

Zone distribution

Z1: 24m

Z2: 36m

Z3: -

Z4: -

Z5: -

Z6: -

40%
60%
0%
0%
0%
0%

Foundation

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 20m

Stress points: 83

Zone distribution

Z1: 31m

Z2: 4m

Z3: 23m

Z4: 22m

Z5: -

Z6: -

39%
5%
29%
28%
0%
0%

Threshold Dev

✓ Available in ZwiftView workoutMore workouts like this