10-12wk FTP Builder

Plan overview

Weeks: 12

Duration: 5h 29m/week

Stress points: 243/week

Workouts: 57

Total duration: 65h 43m

Total stress points: 2917

Zone distribution

Z1: 25h 32m

Z2: 24h 54m

Z3: 10h 37m

Z4: 4h 35m

Z5: -

Z6: 6m

39%
38%
16%
7%
0%
0%


Select a week or scroll down to view all workouts.

Week 1

Workouts: 4

Total duration: 4h 3m

Total stress points: 168

Average workout:

Duration 1h 1m

Stress points 42

Zone distribution

Z1: 1h 58m

Z2: 1h 47m

Z3: 17m

Z4: -

Z5: -

Z6: 2m

48%
44%
7%
0%
0%
1%

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Week 2

Workouts: 5

Total duration: 4h 59m

Total stress points: 219

Average workout:

Duration 1h

Stress points 44

Zone distribution

Z1: 2h 23m

Z2: 1h 53m

Z3: 41m

Z4: -

Z5: -

Z6: 2m

48%
38%
14%
0%
0%
1%

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Workout overview

Duration: 1h 7m

Stress points: 53

Zone distribution

Z1: 36m

Z2: 26m

Z3: 3m

Z4: -

Z5: -

Z6: 2m

53%
39%
4%
0%
0%
3%

Strength

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Week 3

Workouts: 4

Total duration: 4h 47m

Total stress points: 233

Average workout:

Duration 1h 12m

Stress points 58

Zone distribution

Z1: 1h 26m

Z2: 2h 38m

Z3: 35m

Z4: 5m

Z5: -

Z6: 3m

30%
55%
12%
2%
0%
1%

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Workout overview

Duration: 1h 22m 50s

Stress points: 68

Zone distribution

Z1: 34m

Z2: 44m

Z3: 3m

Z4: -

Z5: -

Z6: 3m

41%
53%
4%
0%
0%
3%

Strength

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Workout overview

Duration: 1h 25m

Stress points: 78

Zone distribution

Z1: 19m

Z2: 29m

Z3: 32m

Z4: 5m

Z5: -

Z6: -

22%
34%
38%
6%
0%
0%

Tempo

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Week 4

Workouts: 4

Total duration: 4h

Total stress points: 177

Average workout:

Duration 1h

Stress points 44

Zone distribution

Z1: 1h 34m

Z2: 1h 48m

Z3: 33m

Z4: 5m

Z5: -

Z6: -

39%
45%
14%
2%
0%
0%

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Workout overview

Duration: 58m

Stress points: 47

Zone distribution

Z1: 28m

Z2: 8m

Z3: 19m

Z4: 3m

Z5: -

Z6: -

49%
13%
32%
6%
0%
0%

SFR/Tempo

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Workout overview

Duration: 54m

Stress points: 39

Zone distribution

Z1: 25m

Z2: 13m

Z3: 14m

Z4: 2m

Z5: -

Z6: -

47%
23%
26%
4%
0%
0%

Tempo

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Week 5

Workouts: 5

Total duration: 5h 13m

Total stress points: 216

Average workout:

Duration 1h 3m

Stress points 43

Zone distribution

Z1: 2h 1m

Z2: 2h 11m

Z3: 50m

Z4: 12m

Z5: -

Z6: -

39%
42%
16%
4%
0%
0%

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Workout overview

Duration: 58m

Stress points: 41

Zone distribution

Z1: 31m

Z2: 8m

Z3: 19m

Z4: 1m

Z5: -

Z6: -

53%
13%
33%
1%
0%
0%

SFR/Tempo

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Workout overview

Duration: 1h 30m

Stress points: 73

Zone distribution

Z1: 41m

Z2: 7m

Z3: 31m

Z4: 11m

Z5: -

Z6: -

46%
8%
34%
12%
0%
0%

Threshold Dev

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Workout overview

Duration: 45m

Stress points: 26

Zone distribution

Z1: 21m

Z2: 24m

Z3: -

Z4: -

Z5: -

Z6: -

46%
54%
0%
0%
0%
0%

Optional

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Week 6

Workouts: 5

Total duration: 5h 52m

Total stress points: 248

Average workout:

Duration 1h 10m

Stress points 50

Zone distribution

Z1: 2h 29m

Z2: 2h 2m

Z3: 52m

Z4: 28m

Z5: -

Z6: -

42%
35%
15%
8%
0%
0%

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Workout overview

Duration: 1h 10m

Stress points: 53

Zone distribution

Z1: 31m

Z2: 11m

Z3: 25m

Z4: 3m

Z5: -

Z6: -

44%
16%
35%
5%
0%
0%

SFR/Tempo

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Workout overview

Duration: 1h 2m

Stress points: 45

Zone distribution

Z1: 18m

Z2: 36m

Z3: -

Z4: 8m

Z5: -

Z6: -

29%
58%
0%
13%
0%
0%

Foundation

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Workout overview

Duration: 1h 35m

Stress points: 79

Zone distribution

Z1: 42m

Z2: 9m

Z3: 27m

Z4: 17m

Z5: -

Z6: -

44%
9%
29%
18%
0%
0%

Threshold Dev

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Workout overview

Duration: 1h

Stress points: 32

Zone distribution

Z1: 37m

Z2: 23m

Z3: -

Z4: -

Z5: -

Z6: -

61%
39%
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: 271

Average workout:

Duration 1h 16m

Stress points 54

Zone distribution

Z1: 2h 45m

Z2: 1h 52m

Z3: 1h 20m

Z4: 23m

Z5: -

Z6: -

43%
30%
21%
6%
0%
0%

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Workout overview

Duration: 1h 16m

Stress points: 56

Zone distribution

Z1: 35m

Z2: 13m

Z3: 28m

Z4: 1m

Z5: -

Z6: -

46%
16%
37%
1%
0%
0%

SFR

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Workout overview

Duration: 1h 10m

Stress points: 53

Zone distribution

Z1: 23m

Z2: 22m

Z3: 25m

Z4: -

Z5: -

Z6: -

33%
31%
36%
0%
0%
0%

Foundation

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Workout overview

Duration: 1h 33m

Stress points: 83

Zone distribution

Z1: 37m

Z2: 7m

Z3: 27m

Z4: 22m

Z5: -

Z6: -

39%
7%
29%
24%
0%
0%

Threshold Dev

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Workout overview

Duration: 1h 1m

Stress points: 30

Zone distribution

Z1: 43m

Z2: 18m

Z3: -

Z4: -

Z5: -

Z6: -

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

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

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Week 8

Workouts: 5

Total duration: 5h

Total stress points: 228

Average workout:

Duration 1h

Stress points 46

Zone distribution

Z1: 1h 45m

Z2: 1h 34m

Z3: 1h 19m

Z4: 22m

Z5: -

Z6: -

35%
31%
26%
7%
0%
0%

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Workout overview

Duration: 1h

Stress points: 42

Zone distribution

Z1: 38m

Z2: 6m

Z3: 7m

Z4: 10m

Z5: -

Z6: -

63%
10%
12%
16%
0%
0%

SFR

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Workout overview

Duration: 1h 15m

Stress points: 65

Zone distribution

Z1: 29m

Z2: 7m

Z3: 27m

Z4: 12m

Z5: -

Z6: -

38%
9%
37%
16%
0%
0%

Threshold Dev

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Week 9

Workouts: 5

Total duration: 6h 38m

Total stress points: 279

Average workout:

Duration 1h 20m

Stress points 56

Zone distribution

Z1: 2h 52m

Z2: 2h 42m

Z3: 6m

Z4: 58m

Z5: -

Z6: -

43%
41%
1%
15%
0%
0%

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Workout overview

Duration: 1h 26m

Stress points: 71

Zone distribution

Z1: 40m

Z2: 17m

Z3: 2m

Z4: 26m

Z5: -

Z6: -

47%
20%
3%
30%
0%
0%

Threshold Dev

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Workout overview

Duration: 1h 28m

Stress points: 79

Zone distribution

Z1: 34m

Z2: 19m

Z3: 3m

Z4: 32m

Z5: -

Z6: -

39%
21%
4%
36%
0%
0%

Threshold Dev

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Workout overview

Duration: 54m

Stress points: 27

Zone distribution

Z1: 38m

Z2: 16m

Z3: -

Z4: -

Z5: -

Z6: -

70%
30%
0%
0%
0%
0%

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

✓ Available in Zwift View workout More workouts like this

Week 10

Workouts: 5

Total duration: 6h 52m

Total stress points: 327

Average workout:

Duration 1h 22m

Stress points 65

Zone distribution

Z1: 2h 1m

Z2: 2h 22m

Z3: 1h 54m

Z4: 35m

Z5: -

Z6: -

29%
34%
28%
9%
0%
0%

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Workout overview

Duration: 1h 26m

Stress points: 75

Zone distribution

Z1: 35m

Z2: 7m

Z3: 26m

Z4: 17m

Z5: -

Z6: -

41%
9%
31%
20%
0%
0%

Threshold Dev

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Workout overview

Duration: 1h 30m

Stress points: 78

Zone distribution

Z1: 36m

Z2: 9m

Z3: 27m

Z4: 18m

Z5: -

Z6: -

40%
10%
30%
20%
0%
0%

Threshold Dev

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Week 11

Workouts: 5

Total duration: 6h 46m

Total stress points: 303

Average workout:

Duration 1h 21m

Stress points 61

Zone distribution

Z1: 2h 38m

Z2: 2h 27m

Z3: 43m

Z4: 58m

Z5: -

Z6: -

39%
36%
11%
14%
0%
0%

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Workout overview

Duration: 1h 33m

Stress points: 87

Zone distribution

Z1: 34m

Z2: 9m

Z3: 21m

Z4: 29m

Z5: -

Z6: -

37%
9%
23%
31%
0%
0%

Threshold Dev

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Workout overview

Duration: 47m

Stress points: 23

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 Zwift View workout More workouts like this

Workout overview

Duration: 1h 31m

Stress points: 86

Zone distribution

Z1: 33m

Z2: 8m

Z3: 21m

Z4: 29m

Z5: -

Z6: -

36%
9%
24%
32%
0%
0%

Threshold Dev

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Week 12

Workouts: 5

Total duration: 5h 13m

Total stress points: 248

Average workout:

Duration 1h 3m

Stress points 50

Zone distribution

Z1: 1h 39m

Z2: 1h 37m

Z3: 1h 27m

Z4: 29m

Z5: -

Z6: -

32%
31%
28%
9%
0%
0%

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Workout overview

Duration: 1h 8m

Stress points: 51

Zone distribution

Z1: 35m

Z2: 7m

Z3: 19m

Z4: 7m

Z5: -

Z6: -

51%
10%
28%
10%
0%
0%

Threshold Dev

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Workout overview

Duration: 1h 20m

Stress points: 76

Zone distribution

Z1: 26m

Z2: 9m

Z3: 23m

Z4: 22m

Z5: -

Z6: -

33%
11%
29%
28%
0%
0%

Threshold Dev

✓ Available in Zwift View workout More workouts like this