6wk Beginner FTP Builder

Plan overview

Weeks: 6

Duration: 4h 48m/week

Stress points: 253/week

Workouts: 28

Total duration: 28h 48m

Total stress points: 1520

Zone distribution

Z1: 11h 48m

Z2: 9h 57m

Z3: 5h 7m

Z4: 1h 50m

Z5: -

Z6: 6m

41%
35%
18%
6%
0%
0%


Select a week or scroll down to view all workouts.

Week 1

Workouts: 4

Total duration: 3h 37m

Total stress points: 167

Average workout:

Duration 54m

Stress points 42

Zone distribution

Z1: 1h 52m

Z2: 1h 13m

Z3: 31m

Z4: -

Z5: -

Z6: 2m

51%
33%
14%
0%
0%
1%

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

Workout overview

Duration: 48m

Stress points: 33

Zone distribution

Z1: 24m

Z2: 24m

Z3: -

Z4: -

Z5: -

Z6: -

50%
50%
0%
0%
0%
0%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 54m 10s

Stress points: 35

Zone distribution

Z1: 45m

Z2: 4m

Z3: 3m

Z4: -

Z5: -

Z6: 2m

84%
8%
5%
0%
0%
3%

Strength training: A certain repetition of short and maximal efforts with the goal to increase neuromuscular recruitment and maximum specific strength.

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Workout overview

Duration: 48m

Stress points: 35

Zone distribution

Z1: 19m

Z2: 29m

Z3: -

Z4: -

Z5: -

Z6: -

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

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 7m

Stress points: 64

Zone distribution

Z1: 23m

Z2: 15m

Z3: 29m

Z4: -

Z5: -

Z6: -

34%
23%
43%
0%
0%
0%

Tempo training: The goal of this training is to spend time in Zone 3, an intensity where the use of sugar and fats as fuel is equal. Time spent in this zone increases muscle glycogen storages.

✓ Available in Zwift View workout More workouts like this

Week 2

Workouts: 5

Total duration: 4h 55m

Total stress points: 231

Average workout:

Duration 59m

Stress points 46

Zone distribution

Z1: 2h 38m

Z2: 1h 35m

Z3: 37m

Z4: 4m

Z5: -

Z6: 2m

53%
32%
12%
1%
0%
1%

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

Workout overview

Duration: 53m

Stress points: 40

Zone distribution

Z1: 19m

Z2: 34m

Z3: -

Z4: -

Z5: -

Z6: -

36%
64%
0%
0%
0%
0%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 58m 10s

Stress points: 41

Zone distribution

Z1: 47m

Z2: 6m

Z3: 3m

Z4: -

Z5: -

Z6: 2m

80%
11%
5%
0%
0%
4%

Strength training: A certain repetition of short and maximal efforts with the goal to increase neuromuscular recruitment and maximum specific strength.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 58m

Stress points: 44

Zone distribution

Z1: 20m

Z2: 38m

Z3: -

Z4: -

Z5: -

Z6: -

34%
66%
0%
0%
0%
0%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 22m

Stress points: 79

Zone distribution

Z1: 40m

Z2: 4m

Z3: 34m

Z4: 4m

Z5: -

Z6: -

49%
5%
41%
5%
0%
0%

Tempo training: the goal of this training is to spend time in Zone 3 at an intensity where the use of sugar and fats as fuel is equal. Time spent in this zone increases muscle glycogen storages.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 44m

Stress points: 27

Zone distribution

Z1: 32m

Z2: 12m

Z3: -

Z4: -

Z5: -

Z6: -

73%
27%
0%
0%
0%
0%

This optional training can be done in any other day of the week, not necessarily as last day.

✓ Available in Zwift View workout More workouts like this

Week 3

Workouts: 4

Total duration: 4h 23m

Total stress points: 214

Average workout:

Duration 1h 6m

Stress points 54

Zone distribution

Z1: 2h 10m

Z2: 1h 29m

Z3: 37m

Z4: 5m

Z5: -

Z6: 3m

49%
34%
14%
2%
0%
1%

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

Workout overview

Duration: 54m

Stress points: 42

Zone distribution

Z1: 15m

Z2: 39m

Z3: -

Z4: -

Z5: -

Z6: -

28%
73%
0%
0%
0%
0%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 9m

Stress points: 48

Zone distribution

Z1: 57m

Z2: 7m

Z3: 3m

Z4: -

Z5: -

Z6: 3m

82%
10%
4%
0%
0%
4%

Strength training: A certain repetition of short and maximal efforts with the goal to increase neuromuscular recruitment and maximum specific strength.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 54m

Stress points: 42

Zone distribution

Z1: 15m

Z2: 39m

Z3: -

Z4: -

Z5: -

Z6: -

28%
73%
0%
0%
0%
0%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 26m

Stress points: 82

Zone distribution

Z1: 43m

Z2: 4m

Z3: 34m

Z4: 5m

Z5: -

Z6: -

50%
5%
40%
6%
0%
0%

Tempo training: The goal of this training is to spend time in Zone 3 at an intensity where the use of sugar and fats as fuel is equal. Time spent in this zone increases muscle glycogen storages.

✓ Available in Zwift View workout More workouts like this

Week 4

Workouts: 5

Total duration: 5h 9m

Total stress points: 277

Average workout:

Duration 1h 2m

Stress points 55

Zone distribution

Z1: 1h 45m

Z2: 2h 20m

Z3: 41m

Z4: 23m

Z5: -

Z6: -

34%
45%
13%
7%
0%
0%

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

Workout overview

Duration: 1h 6m

Stress points: 53

Zone distribution

Z1: 15m

Z2: 51m

Z3: -

Z4: -

Z5: -

Z6: -

23%
78%
0%
0%
0%
0%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 2m

Stress points: 61

Zone distribution

Z1: 25m

Z2: 13m

Z3: 15m

Z4: 9m

Z5: -

Z6: -

40%
21%
24%
15%
0%
0%

Intermittent: This training is a way to introduce short high intensity riding alternating it with short recovery, allowing the rider to recover and accumulate time at an intensity that would be difficult to maintain if ridden consecutively.

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Workout overview

Duration: 1h 11m

Stress points: 55

Zone distribution

Z1: 20m

Z2: 51m

Z3: -

Z4: -

Z5: -

Z6: -

28%
72%
0%
0%
0%
0%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 10m

Stress points: 79

Zone distribution

Z1: 26m

Z2: 4m

Z3: 26m

Z4: 14m

Z5: -

Z6: -

37%
6%
37%
20%
0%
0%

Tempo training: The goal of this training is to spend time in Zone 3 at an intensity where the use of sugar and fats as fuel is equal. Time spent in this zone increases muscle glycogen storages.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 40m

Stress points: 29

Zone distribution

Z1: 19m

Z2: 21m

Z3: -

Z4: -

Z5: -

Z6: -

48%
53%
0%
0%
0%
0%

This optional training can be done in any other day of the week, not necessarily as last day. Also, open the possibility to it in a fasted state.

✓ Available in Zwift View workout More workouts like this

Week 5

Workouts: 5

Total duration: 5h 13m

Total stress points: 296

Average workout:

Duration 1h 3m

Stress points 59

Zone distribution

Z1: 1h 50m

Z2: 1h 51m

Z3: 58m

Z4: 34m

Z5: -

Z6: -

35%
35%
18%
11%
0%
0%

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

Workout overview

Duration: 1h 3m

Stress points: 56

Zone distribution

Z1: 19m

Z2: 29m

Z3: 14m

Z4: 1m

Z5: -

Z6: -

30%
46%
22%
2%
0%
0%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 13m

Stress points: 83

Zone distribution

Z1: 29m

Z2: 4m

Z3: 18m

Z4: 22m

Z5: -

Z6: -

40%
5%
25%
30%
0%
0%

Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 11m

Stress points: 55

Zone distribution

Z1: 20m

Z2: 51m

Z3: -

Z4: -

Z5: -

Z6: -

28%
72%
0%
0%
0%
0%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 6m

Stress points: 73

Zone distribution

Z1: 23m

Z2: 6m

Z3: 26m

Z4: 11m

Z5: -

Z6: -

35%
9%
39%
17%
0%
0%

Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 40m

Stress points: 29

Zone distribution

Z1: 19m

Z2: 21m

Z3: -

Z4: -

Z5: -

Z6: -

48%
53%
0%
0%
0%
0%

This optional training can be done in any other day of the week, not necessarily as last day. Also open the possibility to it in a fasted state.

✓ Available in Zwift View workout More workouts like this

Week 6

Workouts: 5

Total duration: 5h 31m

Total stress points: 335

Average workout:

Duration 1h 6m

Stress points 67

Zone distribution

Z1: 1h 34m

Z2: 1h 30m

Z3: 1h 43m

Z4: 44m

Z5: -

Z6: -

28%
27%
31%
13%
0%
0%

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

Workout overview

Duration: 1h 3m

Stress points: 56

Zone distribution

Z1: 19m

Z2: 29m

Z3: 14m

Z4: 1m

Z5: -

Z6: -

30%
46%
22%
2%
0%
0%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 18m

Stress points: 92

Zone distribution

Z1: 29m

Z2: 4m

Z3: 18m

Z4: 27m

Z5: -

Z6: -

37%
5%
23%
35%
0%
0%

Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 11m

Stress points: 55

Zone distribution

Z1: 20m

Z2: 51m

Z3: -

Z4: -

Z5: -

Z6: -

28%
72%
0%
0%
0%
0%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 14m

Stress points: 84

Zone distribution

Z1: 26m

Z2: 6m

Z3: 26m

Z4: 16m

Z5: -

Z6: -

35%
8%
35%
22%
0%
0%

Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4.

✓ Available in Zwift View workout More workouts like this