4wk FTP Booster

Plan overview

Weeks: 4

Duration: 6h 30m/week

Stress points: 394/week

Workouts: 27

Total duration: 25h 59m

Total stress points: 1575

Zone distribution

Z1: 8h 5m

Z2: 2h 35m

Z3: 3h 34m

Z4: 4h 19m

Z5: 1h

Z6: 50m

40%
13%
17%
21%
5%
4%


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

Week 1

Workouts: 7

Total duration: 6h 36m

Total stress points: 396

Average workout:

Duration: 57m

Stress points: 57

Zone distribution

Z1: 2h 13m

Z2: 50m

Z3: 1h 18m

Z4: 48m

Z5: 16m

Z6: 12m

39%
15%
23%
14%
5%
4%

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

Workout overview

Duration: 52m

Stress points: 45

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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Workout overview

Duration: 57m

Stress points: 58

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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Workout overview

Duration: 1h 1m 20s

Stress points: 65

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?

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
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.

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Workout overview

Duration: 50m 50s

Stress points: 46

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?

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Workout overview

Duration: 52m 10s

Stress points: 55

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.

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Workout overview

Duration: 1h 3m

Stress points: 63

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!

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Week 2

Workouts: 7

Total duration: 6h 51m

Total stress points: 421

Average workout:

Duration: 59m

Stress points: 60

Zone distribution

Z1: 2h 15m

Z2: 55m

Z3: 1h 10m

Z4: 50m

Z5: 30m

Z6: 11m

38%
16%
20%
14%
9%
3%

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

Workout overview

Duration: 54m

Stress points: 49

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.

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Workout overview

Duration: 1h

Stress points: 63

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.

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Workout overview

Duration: 1h

Stress points: 62

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.

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
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.

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Workout overview

Duration: 58m

Stress points: 61

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.

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Workout overview

Duration: 59m 10s

Stress points: 62

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.

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Workout overview

Duration: 1h

Stress points: 60

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?

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Week 3

Workouts: 7

Total duration: 6h 35m

Total stress points: 407

Average workout:

Duration: 56m

Stress points: 58

Zone distribution

Z1: 2h 8m

Z2: 23m

Z3: 49m

Z4: 1h 45m

Z5: 5m

Z6: 19m

39%
7%
15%
32%
2%
6%

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

Workout overview

Duration: 1h 1m

Stress points: 61

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.

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Workout overview

Duration: 48m

Stress points: 56

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.

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Workout overview

Duration: 1h 7m

Stress points: 68

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.

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
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.

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Workout overview

Duration: 56m 40s

Stress points: 59

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.

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Workout overview

Duration: 48m

Stress points: 49

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.

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Workout overview

Duration: 54m

Stress points: 50

Zone distribution

Z1: 25m

Z2: 10m

Z3: -

Z4: 4m

Z5: 1m

Z6: 8m

52%
21%
0%
8%
2%
17%

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.

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Week 4

Workouts: 6

Total duration: 5h 57m

Total stress points: 351

Average workout:

Duration: 1h

Stress points: 59

Zone distribution

Z1: 1h 30m

Z2: 27m

Z3: 18m

Z4: 56m

Z5: 9m

Z6: 7m

43%
13%
8%
27%
4%
4%

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

Workout overview

Duration: 1h 1m

Stress points: 62

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.

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
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.

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Workout overview

Duration: 55m

Stress points: 45

Zone distribution

Z1: 30m

Z2: -

Z3: 4m

Z4: 10m

Z5: 1m

Z6: -

66%
0%
9%
22%
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.

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Workout overview

Duration: 48m

Stress points: 57

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.

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
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.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 13m

Stress points: 59

Zone distribution

Z1: 22m

Z2: 23m

Z3: 1m

Z4: -

Z5: 6m

Z6: 1m

42%
43%
2%
0%
11%
2%

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.

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