6wk Beginner FTP Builder

Plan overview

Weeks: 6

Duration: 4h 55m/week

Stress points: 237/week

Workouts: 28

Total duration: 29h 29m

Total stress points: 1419

Zone distribution

Z1: 13h 30m

Z2: 8h 54m

Z3: 4h 30m

Z4: 1h 44m

Z5: -

Z6: 6m

47%
31%
16%
6%
0%
0%

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

Week 1

Workouts: 4

Total duration: 3h 45m

Total stress points: 164

Average workout:

Duration: 56m

Stress points: 41

Zone distribution

Z1: 2h 1m

Z2: 1h 9m

Z3: 33m

Z4: -

Z5: -

Z6: 2m

54%
31%
15%
0%
0%
1%

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

Workout overview

Duration: 50m

Stress points: 31

Zone distribution

Z1: 30m

Z2: 20m

Z3: -

Z4: -

Z5: -

Z6: -

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

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

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Workout overview

Duration: 58m

Stress points: 41

Zone distribution

Z1: 39m

Z2: 14m

Z3: 3m

Z4: -

Z5: -

Z6: 2m

68%
24%
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: 50m

Stress points: 33

Zone distribution

Z1: 25m

Z2: 25m

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 ZwiftMore workouts like this

Workout overview

Duration: 1h 7m

Stress points: 59

Zone distribution

Z1: 27m

Z2: 10m

Z3: 30m

Z4: -

Z5: -

Z6: -

40%
15%
45%
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 ZwiftMore workouts like this

Week 2

Workouts: 5

Total duration: 5h 3m

Total stress points: 218

Average workout:

Duration: 1h 1m

Stress points: 44

Zone distribution

Z1: 2h 48m

Z2: 1h 32m

Z3: 37m

Z4: 4m

Z5: -

Z6: 2m

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

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

Workout overview

Duration: 55m

Stress points: 37

Zone distribution

Z1: 25m

Z2: 30m

Z3: -

Z4: -

Z5: -

Z6: -

45%
55%
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 ZwiftMore workouts like this

Workout overview

Duration: 1h 2m

Stress points: 44

Zone distribution

Z1: 43m

Z2: 14m

Z3: 3m

Z4: -

Z5: -

Z6: 2m

69%
23%
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.

✓ Available in ZwiftMore workouts like this

Workout overview

Duration: 1h

Stress points: 42

Zone distribution

Z1: 24m

Z2: 36m

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 ZwiftMore workouts like this

Workout overview

Duration: 1h 22m

Stress points: 70

Zone distribution

Z1: 44m

Z2: -

Z3: 34m

Z4: 4m

Z5: -

Z6: -

54%
0%
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 ZwiftMore workouts like this

Workout overview

Duration: 44m

Stress points: 25

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 ZwiftMore workouts like this

Week 3

Workouts: 4

Total duration: 4h 29m

Total stress points: 199

Average workout:

Duration: 1h 7m

Stress points: 50

Zone distribution

Z1: 2h 29m

Z2: 1h 16m

Z3: 37m

Z4: 5m

Z5: -

Z6: 3m

55%
28%
14%
2%
0%
1%

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

Workout overview

Duration: 1h

Stress points: 42

Zone distribution

Z1: 24m

Z2: 36m

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 ZwiftMore workouts like this

Workout overview

Duration: 1h 9m

Stress points: 45

Zone distribution

Z1: 1h

Z2: 4m

Z3: 3m

Z4: -

Z5: -

Z6: 3m

86%
6%
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 ZwiftMore workouts like this

Workout overview

Duration: 54m

Stress points: 39

Zone distribution

Z1: 18m

Z2: 36m

Z3: -

Z4: -

Z5: -

Z6: -

33%
67%
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 ZwiftMore workouts like this

Workout overview

Duration: 1h 26m

Stress points: 73

Zone distribution

Z1: 47m

Z2: -

Z3: 34m

Z4: 5m

Z5: -

Z6: -

55%
0%
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 ZwiftMore workouts like this

Week 4

Workouts: 5

Total duration: 5h 13m

Total stress points: 255

Average workout:

Duration: 1h 3m

Stress points: 51

Zone distribution

Z1: 2h 3m

Z2: 2h 6m

Z3: 41m

Z4: 23m

Z5: -

Z6: -

39%
40%
13%
7%
0%
0%

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

Workout overview

Duration: 1h 7m

Stress points: 50

Zone distribution

Z1: 19m

Z2: 48m

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 ZwiftMore workouts like this

Workout overview

Duration: 1h 1m

Stress points: 54

Zone distribution

Z1: 28m

Z2: 9m

Z3: 15m

Z4: 9m

Z5: -

Z6: -

46%
15%
25%
15%
0%
0%

Intermittent: This training is a way to introduce short high intensity riding alterating 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 10m

Stress points: 52

Zone distribution

Z1: 22m

Z2: 48m

Z3: -

Z4: -

Z5: -

Z6: -

31%
69%
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 ZwiftMore workouts like this

Workout overview

Duration: 1h 10m

Stress points: 70

Zone distribution

Z1: 30m

Z2: -

Z3: 26m

Z4: 14m

Z5: -

Z6: -

43%
0%
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 ZwiftMore workouts like this

Workout overview

Duration: 45m

Stress points: 29

Zone distribution

Z1: 24m

Z2: 21m

Z3: -

Z4: -

Z5: -

Z6: -

53%
47%
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 ZwiftMore workouts like this

Week 5

Workouts: 5

Total duration: 5h 21m

Total stress points: 272

Average workout:

Duration: 1h 4m

Stress points: 54

Zone distribution

Z1: 2h 13m

Z2: 1h 36m

Z3: 1h 1m

Z4: 31m

Z5: -

Z6: -

41%
30%
19%
10%
0%
0%

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

Workout overview

Duration: 1h 10m

Stress points: 54

Zone distribution

Z1: 30m

Z2: 25m

Z3: 15m

Z4: -

Z5: -

Z6: -

43%
36%
21%
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 ZwiftMore workouts like this

Workout overview

Duration: 1h 10m

Stress points: 72

Zone distribution

Z1: 30m

Z2: -

Z3: 20m

Z4: 20m

Z5: -

Z6: -

43%
0%
29%
29%
0%
0%

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

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Workout overview

Duration: 1h 10m

Stress points: 52

Zone distribution

Z1: 22m

Z2: 48m

Z3: -

Z4: -

Z5: -

Z6: -

31%
69%
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 ZwiftMore workouts like this

Workout overview

Duration: 1h 6m

Stress points: 65

Zone distribution

Z1: 27m

Z2: 2m

Z3: 26m

Z4: 11m

Z5: -

Z6: -

41%
3%
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 ZwiftMore workouts like this

Workout overview

Duration: 45m

Stress points: 29

Zone distribution

Z1: 24m

Z2: 21m

Z3: -

Z4: -

Z5: -

Z6: -

53%
47%
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 ZwiftMore workouts like this

Week 6

Workouts: 5

Total duration: 5h 38m

Total stress points: 311

Average workout:

Duration: 1h 8m

Stress points: 62

Zone distribution

Z1: 1h 56m

Z2: 1h 15m

Z3: 1h 1m

Z4: 41m

Z5: -

Z6: -

40%
26%
21%
14%
0%
0%

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

Workout overview

Duration: 1h 10m

Stress points: 54

Zone distribution

Z1: 30m

Z2: 25m

Z3: 15m

Z4: -

Z5: -

Z6: -

43%
36%
21%
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 ZwiftMore workouts like this

Workout overview

Duration: 1h 15m

Stress points: 80

Zone distribution

Z1: 30m

Z2: -

Z3: 20m

Z4: 25m

Z5: -

Z6: -

40%
0%
27%
33%
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 ZwiftMore workouts like this

Workout overview

Duration: 1h 10m

Stress points: 52

Zone distribution

Z1: 22m

Z2: 48m

Z3: -

Z4: -

Z5: -

Z6: -

31%
69%
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 ZwiftMore workouts like this

Workout overview

Duration: 1h 18m

Stress points: 77

Zone distribution

Z1: 34m

Z2: 2m

Z3: 26m

Z4: 16m

Z5: -

Z6: -

44%
3%
33%
21%
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 ZwiftMore workouts like this