Workouts» 4wk FTP Booster

4wk FTP Booster

Plan overview

Weeks: 4

Duration: 6h 30m/week

Stress points: 441/week

Workouts: 27

Total duration: 25h 59m

Total stress points: 1764

Zone distribution

Z1: 8h 5m

Z2: 2h 35m

Z3: 9h 10m

Z4: 4h 19m

Z5: 1h

Z6: 50m

31%
10%
35%
17%
4%
3%


Select a week or scroll down to view all workouts.

4wk FTP Booster »

Week 1

Week 1

Workouts: 7

Total duration: 6h 36m

Total stress points: 453

Average workout:

Duration 57m

Stress points 65

Zone distribution

Z1: 2h 13m

Z2: 50m

Z3: 2h 18m

Z4: 48m

Z5: 16m

Z6: 12m

34%
13%
35%
12%
4%
3%

4wk FTP Booster» Week 1 »

Day 1 - HIT 80% FTP #1

5min from 42 to 70% FTP
2min @ 50% FTP
3min @ 70% FTP
4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
2min @ 50% FTP
5min @ 95rpm, 90% FTP
3min @ 85rpm, 50% FTP
4x 5min @ 80% FTP,
1min @ 61% FTP
4min @ 85rpm, 50% FTP
5min from 42 to 70% FTP2min @ 50% FTP3min @ 70% FTP4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP2min @ 50% FTP5min @ 95rpm, 90% FTP3min @ 85rpm, 50% FTP4x 5min @ 80% FTP,
1min @ 61% FTP4min @ 85rpm, 50% FTP
Workout overview

Duration: 52m

Stress points: 48

Zone distribution

Z1: 17m

Z2: 9m

Z3: 20m

Z4: 5m

Z5: -

Z6: 1m

34%
17%
38%
10%
0%
1%

A short session to get you started on your FTP journey.

With 4 x 5min moderate intensity intervals, you will be introducing yourself to the duration of the final test session in 4 weeks time.

Training at the top end of your tempo range will improve aerobic capabilities by increasing muscle glycogen stores.

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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 1 »

Day 2 - HIT 45sec #1

3min @ 50% FTP
2x 1min @ 90rpm, 75% FTP,
1min @ 80rpm, 50% FTP
2x 1min @ 100rpm, 90% FTP,
1min @ 80rpm, 50% FTP
3min @ 85rpm, 50% FTP
6x 45sec @ 100rpm, 175% FTP,
4min 15sec @ 80rpm, 60% FTP
3min @ 85rpm, 50% FTP
5min @ 95rpm, 95% FTP
5min @ 85rpm, 50% FTP
3min @ 50% FTP2x 1min @ 90rpm, 75% FTP,
1min @ 80rpm, 50% FTP2x 1min @ 100rpm, 90% FTP,
1min @ 80rpm, 50% FTP3min @ 85rpm, 50% FTP6x 45sec @ 100rpm, 175% FTP,
4min 15sec @ 80rpm, 60% FTP3min @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP5min @ 85rpm, 50% FTP
Workout overview

Duration: 57m

Stress points: 81

Zone distribution

Z1: 18m

Z2: 28m

Z3: -

Z4: 7m

Z5: -

Z6: 5m

32%
48%
0%
12%
0%
8%

With repeated anaerobic bouts of 45sec, you will be improving your ability to process lactate and recover from hard efforts.

You will also be using up vital carbohydrate stores prior to the final 5min sub-threshold interval. This is where the adaptation occurs!

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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 1 »

Day 3 - Tempo into Sprints

5min @ 50% FTP
5x 30sec @ 80rpm, 65% FTP,
30sec @ 95rpm, 80% FTP
3min @ 85rpm, 50% FTP
15min @ 81% FTP
1min @ 100rpm, 150% FTP
1min @ 85rpm, 50% FTP
30sec @ 100rpm, 170% FTP
30sec @ 85rpm, 50% FTP
15sec @ 110rpm, 200% FTP
45sec @ 85rpm, 50% FTP
10sec @ 110rpm, 200% FTP
5min @ 85rpm, 50% FTP
15min @ 90rpm, 81% FTP
1min @ 100rpm, 150% FTP
1min @ 85rpm, 50% FTP
30sec @ 100rpm, 170% FTP
30sec @ 85rpm, 50% FTP
15sec @ 110rpm, 200% FTP
45sec @ 85rpm, 50% FTP
10sec @ 110rpm, 200% FTP
5min @ 85rpm, 50% FTP
5min @ 50% FTP5x 30sec @ 80rpm, 65% FTP,
30sec @ 95rpm, 80% FTP3min @ 85rpm, 50% FTP15min @ 81% FTP1min @ 100rpm, 150% FTP1min @ 85rpm, 50% FTP30sec @ 100rpm, 170% FTP30sec @ 85rpm, 50% FTP15sec @ 110rpm, 200% FTP45sec @ 85rpm, 50% FTP10sec @ 110rpm, 200% FTP5min @ 85rpm, 50% FTP15min @ 90rpm, 81% FTP1min @ 100rpm, 150% FTP1min @ 85rpm, 50% FTP30sec @ 100rpm, 170% FTP30sec @ 85rpm, 50% FTP15sec @ 110rpm, 200% FTP45sec @ 85rpm, 50% FTP10sec @ 110rpm, 200% FTP5min @ 85rpm, 50% FTP
Workout overview

Duration: 1h 1m 20s

Stress points: 74

Zone distribution

Z1: 23m

Z2: 3m

Z3: 33m

Z4: -

Z5: -

Z6: 4m

37%
4%
53%
0%
0%
6%

The challenge is to complete 4 short, high intensity intervals of increasing power, after first opening with a steady 15min Tempo effort.

By working aerobically in the early 15min effort you will be improving the ability to deliver oxygen to the working muscles and preserve your carbohydrate stores for the finishing maximal efforts.

Can you achieve the same max power in both sets?

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 1 »

Day 4 - Endurance

1hr free ride
1hr free ride
Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: 1h

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

A steady endurance ride today.

Don't forget it's fine to miss a day. Just continue with the planned training when this happens.

Ride as you feel aiming to keep power within Zone 2.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 1 »

Day 5 - 40/20's #1

3min @ 50% FTP
4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
3min @ 95rpm, 70% FTP
2min @ 50% FTP
5min @ 90rpm, 90% FTP
3min @ 85rpm, 50% FTP
5x 40sec @ 95rpm, 109% FTP,
30sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP
5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP
5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP
3min @ 50% FTP4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP3min @ 95rpm, 70% FTP2min @ 50% FTP5min @ 90rpm, 90% FTP3min @ 85rpm, 50% FTP5x 40sec @ 95rpm, 109% FTP,
30sec @ 80rpm, 55% FTP5min @ 85rpm, 50% FTP5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP5min @ 85rpm, 50% FTP5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP5min @ 85rpm, 50% FTP
Workout overview

Duration: 50m 50s

Stress points: 52

Zone distribution

Z1: 32m

Z2: 3m

Z3: -

Z4: 5m

Z5: 10m

Z6: 1m

63%
6%
0%
10%
20%
1%

The 40/20 sessions consist of 40sec above your threshold pace, followed by 20sec of rest.

By continually lifting power above what is comfortable, you will improve your ability to recover from hard efforts.

Monitor your heart rate before and after each interval. Has heart rate increased significantly over the course of the efforts?

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 1 »

Day 6 - Tempo with accelerations #1

3min @ 50% FTP
1min @ 85rpm, 60% FTP
1min @ 90rpm, 65% FTP
1min @ 95rpm, 81% FTP
1min @ 95rpm, 109% FTP
2min @ 50% FTP
4min @ 95rpm, 90% FTP
3min @ 50% FTP
4min @ 90rpm, 84% FTP
15sec @ 110rpm, 175% FTP
4min @ 90rpm, 84% FTP
20sec @ 110rpm, 170% FTP
4min @ 90rpm, 84% FTP
30sec @ 105rpm, 150% FTP
5min @ 50% FTP
4min @ 90rpm, 84% FTP
15sec @ 110rpm, 175% FTP
4min @ 90rpm, 84% FTP
20sec @ 110rpm, 170% FTP
4min @ 90rpm, 84% FTP
30sec @ 105rpm, 150% FTP
5min @ 50% FTP
3min @ 50% FTP1min @ 85rpm, 60% FTP1min @ 90rpm, 65% FTP1min @ 95rpm, 81% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP4min @ 95rpm, 90% FTP3min @ 50% FTP4min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP4min @ 90rpm, 84% FTP20sec @ 110rpm, 170% FTP4min @ 90rpm, 84% FTP30sec @ 105rpm, 150% FTP5min @ 50% FTP4min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP4min @ 90rpm, 84% FTP20sec @ 110rpm, 170% FTP4min @ 90rpm, 84% FTP30sec @ 105rpm, 150% FTP5min @ 50% FTP
Workout overview

Duration: 52m 10s

Stress points: 63

Zone distribution

Z1: 18m

Z2: 2m

Z3: 25m

Z4: 4m

Z5: 1m

Z6: 2m

35%
4%
48%
8%
2%
4%

Steady endurance work trains your body to utilize oxygen to metabolise fat as its fuel source.

By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibres and extend their ability to work aerobically.

The sprint efforts increase in duration from 15sec, to 20sec and 30sec.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 1 »

Day 7 - Sweet Spot 12

5min @ 50% FTP
2x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
2min @ 85rpm, 50% FTP
1min @ 95rpm, 109% FTP
2min @ 85rpm, 50% FTP
3min @ 95rpm, 100% FTP
3min @ 85rpm, 50% FTP
2x 12min @ 95rpm, 91% FTP,
3min @ 80rpm, 61% FTP
4x 1min @ 95rpm, 106% FTP,
2min @ 80rpm, 50% FTP
3min @ 85rpm, 50% FTP
5min @ 50% FTP2x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP2min @ 85rpm, 50% FTP1min @ 95rpm, 109% FTP2min @ 85rpm, 50% FTP3min @ 95rpm, 100% FTP3min @ 85rpm, 50% FTP2x 12min @ 95rpm, 91% FTP,
3min @ 80rpm, 61% FTP4x 1min @ 95rpm, 106% FTP,
2min @ 80rpm, 50% FTP3min @ 85rpm, 50% FTP
Workout overview

Duration: 1h 3m

Stress points: 71

Zone distribution

Z1: 25m

Z2: 6m

Z3: -

Z4: 27m

Z5: 5m

Z6: -

39%
10%
0%
43%
8%
1%

Time to challenge your ability to complete High Intensity efforts after first accumulating some time at sweet spot.

In this session you will complete 2 x 12min sweet spot efforts before finishing with 4 x 1min VO2max efforts.

The more efficient you are in the 12min efforts...

The better your VO2 max efforts will be!

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster »

Week 2

Week 2

Workouts: 7

Total duration: 6h 51m

Total stress points: 477

Average workout:

Duration 59m

Stress points 68

Zone distribution

Z1: 2h 15m

Z2: 55m

Z3: 2h 10m

Z4: 50m

Z5: 30m

Z6: 11m

33%
13%
32%
12%
7%
3%

4wk FTP Booster» Week 2 »

Day 1 - HIT 80% FTP #2

3min @ 50% FTP
4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
3min @ 95rpm, 70% FTP
2min @ 50% FTP
5min @ 90rpm, 90% FTP
3min @ 50% FTP
5x 5min @ 95rpm, 80% FTP,
1min @ 80rpm, 61% FTP
4min @ 50% FTP
3min @ 50% FTP4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP3min @ 95rpm, 70% FTP2min @ 50% FTP5min @ 90rpm, 90% FTP3min @ 50% FTP5x 5min @ 95rpm, 80% FTP,
1min @ 80rpm, 61% FTP4min @ 50% FTP
Workout overview

Duration: 54m

Stress points: 51

Zone distribution

Z1: 15m

Z2: 8m

Z3: 25m

Z4: 5m

Z5: -

Z6: 1m

28%
15%
46%
9%
0%
1%

Building upon your earlier HIT 80% session, today we are increasing the number of intervals with 5 x 5min moderate intensity efforts.

Training at the top end of the Tempo range will improve your aerobic capabilities by increasing muscle glycogen stores. Take note of your HR during the intervals.

With only a short recovery period of 1min, the aim is to bring heart rate back to normal recovery levels after each effort.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 2 »

Day 2 - HIT 45sec #2

3min @ 50% FTP
2x 1min @ 100rpm, 75% FTP,
1min @ 80rpm, 50% FTP
2x 1min @ 100rpm, 90% FTP,
1min @ 80rpm, 50% FTP
3min @ 85rpm, 50% FTP
6x 45sec @ 100rpm, 175% FTP,
4min 15sec @ 85rpm, 60% FTP
3min @ 50% FTP
8min @ 90rpm, 95% FTP
5min @ 50% FTP
3min @ 50% FTP2x 1min @ 100rpm, 75% FTP,
1min @ 80rpm, 50% FTP2x 1min @ 100rpm, 90% FTP,
1min @ 80rpm, 50% FTP3min @ 85rpm, 50% FTP6x 45sec @ 100rpm, 175% FTP,
4min 15sec @ 85rpm, 60% FTP3min @ 50% FTP8min @ 90rpm, 95% FTP5min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 86

Zone distribution

Z1: 18m

Z2: 28m

Z3: -

Z4: 10m

Z5: -

Z6: 5m

30%
46%
0%
17%
0%
8%

Building upon your previous HIT 45sec session, this time we are extending the final sub-threshold interval to 8min.

The same principles apply. Burn up some carbs before completing a steady sub-threshold effort.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 2 »

Day 3 - Tempo with Finale!

5min @ 50% FTP
2x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
2min @ 85rpm, 50% FTP
1min @ 95rpm, 109% FTP
2min @ 85rpm, 50% FTP
5min @ 95rpm, 90% FTP
3min @ 50% FTP
15min @ 90rpm, 81% FTP
4x 2min @ 95rpm, 109% FTP,
3min @ 80rpm, 75% FTP
5min @ 50% FTP
5min @ 50% FTP2x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP2min @ 85rpm, 50% FTP1min @ 95rpm, 109% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 90% FTP3min @ 50% FTP15min @ 90rpm, 81% FTP4x 2min @ 95rpm, 109% FTP,
3min @ 80rpm, 75% FTP5min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 19m

Z2: 12m

Z3: 15m

Z4: 5m

Z5: 9m

Z6: -

31%
20%
25%
8%
15%
1%

After first completing a 15min Tempo effort, you will go straight into 4 x 2min VO2 efforts.

With no recovery period after the initial 15min, this session will challenge your aerobic efficiency.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 2 »

Day 4 - Endurance

1hr free ride
1hr free ride
Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: 1h

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

A steady endurance ride today.

Don't forget it's fine to miss a day if you have to. Just move on to the next planned session.

Ride as you feel aiming to keep power within Zone 2.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 2 »

Day 5 - 40/20's #2

3min @ 50% FTP
4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
3min @ 85rpm, 70% FTP
2min @ 85rpm, 50% FTP
5min @ 90rpm, 90% FTP
3min @ 50% FTP
10x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 50% FTP
10x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 50% FTP
3min @ 90rpm, 125% FTP
5min @ 50% FTP
3min @ 50% FTP4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP3min @ 85rpm, 70% FTP2min @ 85rpm, 50% FTP5min @ 90rpm, 90% FTP3min @ 50% FTP10x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP5min @ 50% FTP10x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP5min @ 50% FTP3min @ 90rpm, 125% FTP5min @ 50% FTP
Workout overview

Duration: 58m

Stress points: 69

Zone distribution

Z1: 33m

Z2: 3m

Z3: -

Z4: 5m

Z5: 13m

Z6: 4m

57%
5%
0%
9%
23%
6%

Building upon your previous 40/20 session, this time we are increasing the number intervals before finishing with a 3min VO2max effort.

We are challenging your ability to recover from hard work and measuring the final effort produced.

Like last time, observe your heart rate before and after each of the 40/20 intervals.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 2 »

Day 6 - Tempo with accelerations #2

6min from 41 to 70% FTP
1min @ 50% FTP
1min @ 95rpm, 109% FTP
2min @ 50% FTP
4min @ 90rpm, 90% FTP
3min @ 50% FTP
5min @ 90rpm, 84% FTP
15sec @ 110rpm, 175% FTP
5min @ 90rpm, 84% FTP
20sec @ 100rpm, 170% FTP
5min @ 90rpm, 84% FTP
30sec @ 100rpm, 150% FTP
5min @ 50% FTP
5min @ 90rpm, 84% FTP
15sec @ 110rpm, 175% FTP
5min @ 90rpm, 84% FTP
20sec @ 100rpm, 170% FTP
5min @ 90rpm, 84% FTP
30sec @ 100rpm, 150% FTP
5min @ 50% FTP
6min from 41 to 70% FTP1min @ 50% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP4min @ 90rpm, 90% FTP3min @ 50% FTP5min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP5min @ 90rpm, 84% FTP20sec @ 100rpm, 170% FTP5min @ 90rpm, 84% FTP30sec @ 100rpm, 150% FTP5min @ 50% FTP5min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP5min @ 90rpm, 84% FTP20sec @ 100rpm, 170% FTP5min @ 90rpm, 84% FTP30sec @ 100rpm, 150% FTP5min @ 50% FTP
Workout overview

Duration: 59m 10s

Stress points: 70

Zone distribution

Z1: 20m

Z2: 2m

Z3: 30m

Z4: 4m

Z5: 1m

Z6: 2m

34%
4%
51%
7%
2%
4%

Building upon the previous 'Tempo With Accelerations' session, this time we are extending the tempo portion to add a little more fatigue.

By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibres and extend their ability to work aerobically.

The sprint efforts increase in duration from 15sec, to 20sec and 30sec.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 2 »

Day 7 - Max Aerobic declining

6min from 42 to 70% FTP
1min @ 50% FTP
1min @ 95rpm, 109% FTP
2min @ 50% FTP
3min @ 95rpm, 90% FTP
3min @ 50% FTP
6min @ 90rpm, 105% FTP
5min @ 56% FTP
6min @ 90rpm, 100% FTP
5min @ 57% FTP
6min @ 90rpm, 95% FTP
5min @ 57% FTP
6min @ 90rpm, 90% FTP
5min @ 56% FTP
6min from 42 to 70% FTP1min @ 50% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP3min @ 95rpm, 90% FTP3min @ 50% FTP6min @ 90rpm, 105% FTP5min @ 56% FTP6min @ 90rpm, 100% FTP5min @ 57% FTP6min @ 90rpm, 95% FTP5min @ 57% FTP6min @ 90rpm, 90% FTP5min @ 56% FTP
Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 30m

Z2: 2m

Z3: -

Z4: 21m

Z5: 7m

Z6: -

50%
4%
0%
35%
12%
0%

Working entirely in your Max Aerobic area, this session maintains the interval duration throughout all efforts, but decreases the intensity.

With adequate recovery we are looking at your HR response to the effort.

Power is decreasing... Is your HR decreasing along with the effort?

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster »

Week 3

Week 3

Workouts: 7

Total duration: 6h 35m

Total stress points: 452

Average workout:

Duration 56m

Stress points 65

Zone distribution

Z1: 2h 8m

Z2: 23m

Z3: 1h 55m

Z4: 1h 45m

Z5: 5m

Z6: 19m

32%
6%
29%
27%
1%
5%

4wk FTP Booster» Week 3 »

Day 1 - Progressive 11's

3min @ 50% FTP
2x 1min @ 90rpm, 75% FTP,
1min @ 80rpm, 50% FTP
2x 1min @ 95rpm, 90% FTP,
1min @ 80rpm, 50% FTP
3min @ 50% FTP
6min @ 95rpm, 83% FTP
4min @ 90rpm, 98% FTP
1min @ 90rpm, 109% FTP
5min @ 50% FTP
6min @ 95rpm, 83% FTP
4min @ 90rpm, 98% FTP
1min @ 90rpm, 109% FTP
5min @ 50% FTP
10min @ 90rpm, 95% FTP
5min @ 50% FTP
3min @ 50% FTP2x 1min @ 90rpm, 75% FTP,
1min @ 80rpm, 50% FTP2x 1min @ 95rpm, 90% FTP,
1min @ 80rpm, 50% FTP3min @ 50% FTP6min @ 95rpm, 83% FTP4min @ 90rpm, 98% FTP1min @ 90rpm, 109% FTP5min @ 50% FTP6min @ 95rpm, 83% FTP4min @ 90rpm, 98% FTP1min @ 90rpm, 109% FTP5min @ 50% FTP10min @ 90rpm, 95% FTP5min @ 50% FTP
Workout overview

Duration: 1h 1m

Stress points: 68

Zone distribution

Z1: 25m

Z2: 2m

Z3: 12m

Z4: 20m

Z5: 2m

Z6: -

41%
3%
20%
33%
3%
0%

After warming up you will be completing 2 x 11min 'progressive' intervals. Starting out with a comfortable sub-threshold effort, you will finish with a 1min above threshold effort.

Finally the session is completed with a 10min steady threshold effort.

After completing 2 progressive intervals, the final effort should feel relatively comfortable.

No longer available in Zwift* View workout More workouts like this

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4wk FTP Booster» Week 3 »

Day 2 - Sub-threshold XX #1

5min @ 50% FTP
5x 30sec @ 90rpm, 65% FTP,
30sec @ 95rpm, 80% FTP
3min @ 50% FTP
10x 2min 30sec @ 90rpm, 92% FTP,
30sec @ 95rpm, 120% FTP
5min @ 50% FTP
5min @ 50% FTP5x 30sec @ 90rpm, 65% FTP,
30sec @ 95rpm, 80% FTP3min @ 50% FTP10x 2min 30sec @ 90rpm, 92% FTP,
30sec @ 95rpm, 120% FTP5min @ 50% FTP
Workout overview

Duration: 48m

Stress points: 63

Zone distribution

Z1: 13m

Z2: 3m

Z3: 3m

Z4: 25m

Z5: -

Z6: 5m

27%
5%
5%
52%
0%
10%

This is a challenging session that builds upon the earlier work of steady sub-threshold efforts.

By challenging your ability to process lactate at near threshold power, you will increase your time to exhaustion and increase endurance.

All this is achieved with a 30min steady state effort that dips briefly into the realms of VO2.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 3 »

Day 3 - Spiked Tempo

6min from 42 to 70% FTP
1min @ 50% FTP
1min @ 95rpm, 109% FTP
2min @ 50% FTP
4min @ 90rpm, 90% FTP
3min @ 50% FTP
2x 7min @ 90rpm, 83% FTP,
3min @ 95rpm, 95% FTP
5min @ 50% FTP
2x 7min @ 90rpm, 83% FTP,
3min @ 95rpm, 95% FTP
5min @ 50% FTP
6min from 42 to 70% FTP1min @ 50% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP4min @ 90rpm, 90% FTP3min @ 50% FTP2x 7min @ 90rpm, 83% FTP,
3min @ 95rpm, 95% FTP5min @ 50% FTP2x 7min @ 90rpm, 83% FTP,
3min @ 95rpm, 95% FTP5min @ 50% FTP
Workout overview

Duration: 1h 7m

Stress points: 74

Zone distribution

Z1: 20m

Z2: 2m

Z3: 28m

Z4: 16m

Z5: 1m

Z6: -

30%
3%
42%
24%
1%
0%

Looking to extend your time to exhaustion in this session, by extending the length of the interval and including some time spent near threshold.

The intensity is low enough that the interval can be completed comfortably, yet still creating enough of a stress to improve aerobic capabilities.

The aim is to record the same HR response for both intervals.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 3 »

Day 4 - Endurance

1hr free ride
1hr free ride
Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: 1h

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

A steady endurance ride today.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

Ride as you feel aiming to keep power within Zone 2.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 3 »

Day 5 - 40/20's into Threshold

5min @ 50% FTP
5x 30sec @ 90rpm, 65% FTP,
30sec @ 95rpm, 80% FTP
3min @ 50% FTP
4x 40sec @ 95rpm, 121% FTP,
30sec @ 80rpm, 50% FTP
10min @ 90rpm, 95% FTP
10min @ 50% FTP
4x 40sec @ 95rpm, 121% FTP,
20sec @ 80rpm, 50% FTP
10min @ 90rpm, 95% FTP
5min @ 50% FTP
5min @ 50% FTP5x 30sec @ 90rpm, 65% FTP,
30sec @ 95rpm, 80% FTP3min @ 50% FTP4x 40sec @ 95rpm, 121% FTP,
30sec @ 80rpm, 50% FTP10min @ 90rpm, 95% FTP10min @ 50% FTP4x 40sec @ 95rpm, 121% FTP,
20sec @ 80rpm, 50% FTP10min @ 90rpm, 95% FTP5min @ 50% FTP
Workout overview

Duration: 56m 40s

Stress points: 67

Zone distribution

Z1: 26m

Z2: 3m

Z3: 3m

Z4: 20m

Z5: -

Z6: 5m

46%
4%
4%
35%
0%
9%

By building up some lactate prior to completing a sub-threshold effort, you will be training your body to clear lactate while improving the efficiency of your aerobic system.

After warming up you will complete 4min of 40/20, leading straight into 10min sub-threshold.

No longer available in Zwift* View workout More workouts like this

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4wk FTP Booster» Week 3 »

Day 6 - Threshold block #1

5min @ 50% FTP
2x 10sec @ 110rpm, 175% FTP,
50sec @ 85rpm, 50% FTP
2min @ 50% FTP
1min @ 109% FTP
2min @ 50% FTP
4min @ 85% FTP
3min @ 50% FTP
4x 5min @ 95rpm, 95% FTP,
1min @ 65rpm, 61% FTP
5min @ 50% FTP
5min @ 50% FTP2x 10sec @ 110rpm, 175% FTP,
50sec @ 85rpm, 50% FTP2min @ 50% FTP1min @ 109% FTP2min @ 50% FTP4min @ 85% FTP3min @ 50% FTP4x 5min @ 95rpm, 95% FTP,
1min @ 65rpm, 61% FTP5min @ 50% FTP
Workout overview

Duration: 48m

Stress points: 54

Zone distribution

Z1: 19m

Z2: 4m

Z3: 4m

Z4: 20m

Z5: 1m

Z6: -

39%
8%
8%
42%
2%
1%

Getting you ready for next weeks FTP test day.

With 4 x 5min sub-threshold efforts, with little recovery, you will touch on the physical and mental effort you face next week.

Focus on producing 4 steady efforts of equal intensity.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 3 »

Day 7 - Max Aerobic Finale

6min from 42 to 70% FTP
1min @ 50% FTP
1min @ 95rpm, 109% FTP
2min @ 50% FTP
4min @ 95rpm, 90% FTP
3min @ 50% FTP
4x 2min @ 95rpm, 121% FTP,
2min @ 80rpm, 60% FTP
10min @ 50% FTP
6min free ride
5min @ 50% FTP
6min from 42 to 70% FTP1min @ 50% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP4min @ 95rpm, 90% FTP3min @ 50% FTP4x 2min @ 95rpm, 121% FTP,
2min @ 80rpm, 60% FTP10min @ 50% FTP6min free ride5min @ 50% FTP
Workout overview

Duration: 54m

Stress points: 62

Zone distribution

Z1: 25m

Z2: 10m

Z3: 6m

Z4: 4m

Z5: 1m

Z6: 8m

46%
19%
11%
7%
2%
15%

After completing the opening Max Aerobic efforts, you will be completing a 6min 'Best effort'.

With no set power for this interval, this is your chance to produce a Personal Best 6min power effort.

Remember to implement effective pacing to get the best out of yourself.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster »

Week 4

Week 4

Workouts: 6

Total duration: 5h 57m

Total stress points: 382

Average workout:

Duration 1h

Stress points 64

Zone distribution

Z1: 1h 30m

Z2: 27m

Z3: 2h 48m

Z4: 56m

Z5: 9m

Z6: 7m

25%
8%
47%
16%
3%
2%

4wk FTP Booster» Week 4 »

Day 1 - Progressive 11's #2

3min @ 50% FTP
2x 1min @ 90rpm, 75% FTP,
1min @ 80rpm, 50% FTP
2x 1min @ 90rpm, 90% FTP,
1min @ 80rpm, 50% FTP
3min @ 50% FTP
5min @ 95rpm, 83% FTP
5min @ 90rpm, 98% FTP
1min @ 90rpm, 109% FTP
5min @ 50% FTP
5min @ 95rpm, 83% FTP
5min @ 90rpm, 98% FTP
1min @ 90rpm, 109% FTP
5min @ 50% FTP
10min @ 90rpm, 95% FTP
5min @ 50% FTP
3min @ 50% FTP2x 1min @ 90rpm, 75% FTP,
1min @ 80rpm, 50% FTP2x 1min @ 90rpm, 90% FTP,
1min @ 80rpm, 50% FTP3min @ 50% FTP5min @ 95rpm, 83% FTP5min @ 90rpm, 98% FTP1min @ 90rpm, 109% FTP5min @ 50% FTP5min @ 95rpm, 83% FTP5min @ 90rpm, 98% FTP1min @ 90rpm, 109% FTP5min @ 50% FTP10min @ 90rpm, 95% FTP5min @ 50% FTP
Workout overview

Duration: 1h 1m

Stress points: 70

Zone distribution

Z1: 25m

Z2: 2m

Z3: 10m

Z4: 22m

Z5: 2m

Z6: -

41%
3%
16%
36%
3%
0%

Building upon your earlier 'Progressive' interval session, this time we are increasing the time spent at threshold during the progressive steps.

Once again finishing with a steady 10min threshold effort.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 4 »

Day 2 - Endurance

1hr free ride
1hr free ride
Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: 1h

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

A steady endurance ride today.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

Ride as you feel aiming to keep power within Zone 2.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 4 »

Day 3 - 10min Best effort!

5min @ 50% FTP
2x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
2min @ 50% FTP
1min @ 95rpm, 109% FTP
2min @ 50% FTP
4min @ 90rpm, 85% FTP
3min @ 50% FTP
2x 5min @ 95rpm, 90% FTP,
1min @ 80rpm, 50% FTP
9min @ 50% FTP
10min free ride
5min @ 50% FTP
5min @ 50% FTP2x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP2min @ 50% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP4min @ 90rpm, 85% FTP3min @ 50% FTP2x 5min @ 95rpm, 90% FTP,
1min @ 80rpm, 50% FTP9min @ 50% FTP10min free ride5min @ 50% FTP
Workout overview

Duration: 55m

Stress points: 50

Zone distribution

Z1: 30m

Z2: -

Z3: 14m

Z4: 10m

Z5: 1m

Z6: -

54%
0%
25%
18%
2%
1%

This is your day to produce your best 10min effort!

After warming up and completing 2 x 5min sub-threshold efforts, you will then face a 10min effort with no set power.

This is your chance to ride how you feel, implementing effective pacing, to record your best effort.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 4 »

Day 4 - Sub-threshold XX #2

5min @ 50% FTP
5x 30sec @ 90rpm, 65% FTP,
30sec @ 95rpm, 80% FTP
3min @ 50% FTP
12x 2min @ 90rpm, 91% FTP,
30sec @ 95rpm, 120% FTP
5min @ 50% FTP
5min @ 50% FTP5x 30sec @ 90rpm, 65% FTP,
30sec @ 95rpm, 80% FTP3min @ 50% FTP12x 2min @ 90rpm, 91% FTP,
30sec @ 95rpm, 120% FTP5min @ 50% FTP
Workout overview

Duration: 48m

Stress points: 64

Zone distribution

Z1: 13m

Z2: 3m

Z3: 3m

Z4: 24m

Z5: -

Z6: 6m

27%
5%
5%
50%
0%
13%

Building upon the previous Sub-Threshold XX session, this time we are decreasing the time between surges and increasing the number of surges.

By challenging your ability to process lactate at near threshold power, you will increase your time to exhaustion and increase endurance.

All this is achieved with a 30min steady state effort that dips briefly into the realms of VO2.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 4 »

Day 5 - Endurance

1hr free ride
1hr free ride
Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: 1h

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

A steady endurance ride today.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

Ride as you feel aiming to keep power within Zone 2.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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4wk FTP Booster» Week 4 »

Day 6 - Rest Day

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

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4wk FTP Booster» Week 4 »

Day 7 - FTP Test

20min from 30 to 70% FTP
20sec @ 90% FTP
20sec @ 110% FTP
20sec @ 130% FTP
20sec @ 90% FTP
20sec @ 110% FTP
20sec @ 130% FTP
20sec @ 90% FTP
20sec @ 110% FTP
20sec @ 130% FTP
5min @ 60% FTP
5min @ 110% FTP
10min @ 60% FTP
20min free ride
10min from 70 to 30% FTP
20min from 30 to 70% FTP20sec @ 90% FTP20sec @ 110% FTP20sec @ 130% FTP20sec @ 90% FTP20sec @ 110% FTP20sec @ 130% FTP20sec @ 90% FTP20sec @ 110% FTP20sec @ 130% FTP5min @ 60% FTP5min @ 110% FTP10min @ 60% FTP20min free ride10min from 70 to 30% FTP
Workout overview

Duration: 1h 13m

Stress points: 70

Zone distribution

Z1: 22m

Z2: 23m

Z3: 21m

Z4: -

Z5: 6m

Z6: 1m

31%
31%
29%
0%
8%
1%

The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. After that it's time to give it your all - and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.

Upon saving your ride, you will be notified if your FTP improved.

No longer available in Zwift* View workout More workouts like this

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