Workouts» FTP Builder

FTP Builder

Previously also available as 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.

FTP Builder »

Week 1

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%

FTP Builder» Week 1 »

Day 1 - Foundation

10min @ 85rpm, from 40 to 73% FTP
4min @ 70rpm, 73% FTP
2min @ 85rpm, 53% FTP
4min @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
3x 1min @ 85rpm, 73% FTP,
20sec @ 65rpm, 73% FTP
2min @ 85rpm, 53% FTP
4min @ 70rpm, 73% FTP
2min @ 85rpm, 53% FTP
2x 1min @ 70rpm, 73% FTP,
1min @ 100rpm, 73% FTP
10min @ 85rpm, from 60 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP4min @ 70rpm, 73% FTP2min @ 85rpm, 53% FTP4min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP3x 1min @ 85rpm, 73% FTP,
20sec @ 65rpm, 73% FTP2min @ 85rpm, 53% FTP4min @ 70rpm, 73% FTP2min @ 85rpm, 53% FTP2x 1min @ 70rpm, 73% FTP,
1min @ 100rpm, 73% FTP10min @ 85rpm, from 60 to 40% FTP
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

Back to top
FTP Builder» Week 1 »

Day 2 - Strength

6min @ 85rpm, from 40 to 60% FTP
4min @ 90rpm, from 60 to 75% FTP
3min @ 100rpm, from 75 to 85% FTP
5min @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
8min @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
10min @ 85rpm, from 60 to 40% FTP
6min @ 85rpm, from 40 to 60% FTP4min @ 90rpm, from 60 to 75% FTP3min @ 100rpm, from 75 to 85% FTP5min @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP8min @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP10min @ 85rpm, from 60 to 40% FTP
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.

✓ Available in Zwift View workout More workouts like this

Back to top
FTP Builder» Week 1 »

Day 3 - Foundation

10min @ 85rpm, from 40 to 73% FTP
5min @ 70rpm, 73% FTP
2min @ 85rpm, 53% FTP
5min @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
5min @ 73% FTP
2min @ 85rpm, 53% FTP
4x 1min @ 70rpm, 73% FTP,
15sec @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
5min @ 100rpm, 73% FTP
5min @ 85rpm, from 60 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP5min @ 70rpm, 73% FTP2min @ 85rpm, 53% FTP5min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP5min @ 73% FTP2min @ 85rpm, 53% FTP4x 1min @ 70rpm, 73% FTP,
15sec @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP5min @ 100rpm, 73% FTP5min @ 85rpm, from 60 to 40% FTP
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

Back to top
FTP Builder» Week 1 »

Day 4 - Tempo

10min @ 85rpm, from 40 to 73% FTP
3x 4min @ 88% FTP,
2min @ 53% FTP
6min @ 70rpm, from 86 to 89% FTP
3min @ 85rpm, 53% FTP
6min @ 85rpm, from 89 to 86% FTP
3min @ 85rpm, 53% FTP
6min @ 100rpm, from 89 to 72% FTP
5x 1min 30sec @ 85rpm, 73% FTP,
30sec @ 65rpm, 73% FTP
5min @ 85rpm, from 60 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP3x 4min @ 88% FTP,
2min @ 53% FTP6min @ 70rpm, from 86 to 89% FTP3min @ 85rpm, 53% FTP6min @ 85rpm, from 89 to 86% FTP3min @ 85rpm, 53% FTP6min @ 100rpm, from 89 to 72% FTP5x 1min 30sec @ 85rpm, 73% FTP,
30sec @ 65rpm, 73% FTP5min @ 85rpm, from 60 to 40% FTP
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

Back to top
FTP Builder »

Week 2

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%

FTP Builder» Week 2 »

Day 1 - Foundation

10min @ 85rpm, from 40 to 73% FTP
6min @ 85rpm, 73% FTP
2min @ 85rpm, 53% FTP
6min @ 70rpm, 73% FTP
2min @ 85rpm, 53% FTP
6min @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
6min @ 73% FTP
2min @ 85rpm, 53% FTP
3min @ 100rpm, 73% FTP
3min @ 70rpm, 73% FTP
5min @ 85rpm, from 60 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP6min @ 85rpm, 73% FTP2min @ 85rpm, 53% FTP6min @ 70rpm, 73% FTP2min @ 85rpm, 53% FTP6min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP6min @ 73% FTP2min @ 85rpm, 53% FTP3min @ 100rpm, 73% FTP3min @ 70rpm, 73% FTP5min @ 85rpm, from 60 to 40% FTP
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

Back to top
FTP Builder» Week 2 »

Day 2 - Strength

6min @ 85rpm, from 40 to 73% FTP
4min @ 95rpm, 73% FTP
2min 50sec @ 100rpm, 87% FTP
10sec @ 160% FTP
5min @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
8min @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
10min @ 85rpm, from 60 to 40% FTP
6min @ 85rpm, from 40 to 73% FTP4min @ 95rpm, 73% FTP2min 50sec @ 100rpm, 87% FTP10sec @ 160% FTP5min @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP8min @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP10min @ 85rpm, from 60 to 40% FTP
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

Back to top
FTP Builder» Week 2 »

Day 3 - Foundation

6min @ 85rpm, from 40 to 73% FTP
6min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
3x 1min @ 90rpm, 73% FTP,
1min @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
2min @ 90rpm, 73% FTP
2min @ 95rpm, 73% FTP
2min @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
6min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
3x 1min @ 90rpm, 73% FTP,
1min @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
2min @ 90rpm, 73% FTP
2min @ 95rpm, 73% FTP
2min @ 100rpm, 73% FTP
6min @ 85rpm, from 60 to 40% FTP
6min @ 85rpm, from 40 to 73% FTP6min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP3x 1min @ 90rpm, 73% FTP,
1min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP2min @ 90rpm, 73% FTP2min @ 95rpm, 73% FTP2min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP6min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP3x 1min @ 90rpm, 73% FTP,
1min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP2min @ 90rpm, 73% FTP2min @ 95rpm, 73% FTP2min @ 100rpm, 73% FTP6min @ 85rpm, from 60 to 40% FTP
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

Back to top
FTP Builder» Week 2 »

Day 4 - Tempo

10min @ 85rpm, from 40 to 73% FTP
4x 4min @ 88% FTP,
2min @ 53% FTP
2min @ 85rpm, 53% FTP
3min @ 90rpm, 86% FTP
3min @ 100rpm, 89% FTP
3min @ 85rpm, 53% FTP
3min @ 90rpm, 89% FTP
3min @ 100rpm, 86% FTP
3min @ 85rpm, 53% FTP
3min @ 90rpm, 86% FTP
3min @ 100rpm, 89% FTP
3min @ 85rpm, 53% FTP
4x 1min @ 100rpm, 100% FTP,
3min @ 85rpm, 53% FTP
3min @ 85rpm, from 53 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP4x 4min @ 88% FTP,
2min @ 53% FTP2min @ 85rpm, 53% FTP3min @ 90rpm, 86% FTP3min @ 100rpm, 89% FTP3min @ 85rpm, 53% FTP3min @ 90rpm, 89% FTP3min @ 100rpm, 86% FTP3min @ 85rpm, 53% FTP3min @ 90rpm, 86% FTP3min @ 100rpm, 89% FTP3min @ 85rpm, 53% FTP4x 1min @ 100rpm, 100% FTP,
3min @ 85rpm, 53% FTP3min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 2 »

Day 5 - Active Recovery

5min @ 85rpm, 53% FTP
2min @ 100rpm, 73% FTP
5min @ 90rpm, 53% FTP
2min @ 100rpm, 73% FTP
5min @ 90rpm, 53% FTP
2min @ 100rpm, 73% FTP
5min @ 90rpm, 53% FTP
2min @ 100rpm, 73% FTP
5min @ 90rpm, 53% FTP
2min @ 100rpm, 73% FTP
5min @ 90rpm, 53% FTP
2min @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
5min @ 85rpm, 53% FTP2min @ 100rpm, 73% FTP5min @ 90rpm, 53% FTP2min @ 100rpm, 73% FTP5min @ 90rpm, 53% FTP2min @ 100rpm, 73% FTP5min @ 90rpm, 53% FTP2min @ 100rpm, 73% FTP5min @ 90rpm, 53% FTP2min @ 100rpm, 73% FTP5min @ 90rpm, 53% FTP2min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP
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

Back to top
FTP Builder »

Week 3

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%

FTP Builder» Week 3 »

Day 1 - Foundation

8min @ 85rpm, from 40 to 73% FTP
6min @ 95rpm, 73% FTP
1min @ 85rpm, 53% FTP
6min @ 100rpm, 73% FTP
1min @ 85rpm, 53% FTP
2min @ 90rpm, 73% FTP
2min @ 95rpm, 73% FTP
2min @ 100rpm, 73% FTP
1min @ 85rpm, 53% FTP
3x 1min @ 90rpm, 73% FTP,
1min @ 100rpm, 73% FTP
1min @ 85rpm, 53% FTP
6min @ 95rpm, 73% FTP
1min @ 85rpm, 53% FTP
6min @ 100rpm, 73% FTP
5min @ 85rpm, from 53 to 40% FTP
8min @ 85rpm, from 40 to 73% FTP6min @ 95rpm, 73% FTP1min @ 85rpm, 53% FTP6min @ 100rpm, 73% FTP1min @ 85rpm, 53% FTP2min @ 90rpm, 73% FTP2min @ 95rpm, 73% FTP2min @ 100rpm, 73% FTP1min @ 85rpm, 53% FTP3x 1min @ 90rpm, 73% FTP,
1min @ 100rpm, 73% FTP1min @ 85rpm, 53% FTP6min @ 95rpm, 73% FTP1min @ 85rpm, 53% FTP6min @ 100rpm, 73% FTP5min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 3 »

Day 2 - Strength

7min @ 85rpm, from 40 to 73% FTP
4min @ 95rpm, 73% FTP
3min @ 100rpm, 87% FTP
5min @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10min @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10min @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
10sec @ 160% FTP
1min 50sec @ 85rpm, 53% FTP
7min @ 85rpm, from 40 to 73% FTP4min @ 95rpm, 73% FTP3min @ 100rpm, 87% FTP5min @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10min @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10min @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP10sec @ 160% FTP1min 50sec @ 85rpm, 53% FTP
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

Back to top
FTP Builder» Week 3 »

Day 3 - Foundation

8min @ 85rpm, from 40 to 73% FTP
6min @ 95rpm, 73% FTP
1min @ 85rpm, 53% FTP
6min @ 100rpm, 73% FTP
1min @ 85rpm, 53% FTP
2min @ 90rpm, 73% FTP
2min @ 95rpm, 73% FTP
2min @ 100rpm, 73% FTP
1min @ 85rpm, 53% FTP
3x 1min @ 90rpm, 73% FTP,
1min @ 100rpm, 73% FTP
1min @ 85rpm, 53% FTP
6min @ 95rpm, 73% FTP
1min @ 85rpm, 53% FTP
6min @ 100rpm, 73% FTP
5min @ 85rpm, from 53 to 40% FTP
8min @ 85rpm, from 40 to 73% FTP6min @ 95rpm, 73% FTP1min @ 85rpm, 53% FTP6min @ 100rpm, 73% FTP1min @ 85rpm, 53% FTP2min @ 90rpm, 73% FTP2min @ 95rpm, 73% FTP2min @ 100rpm, 73% FTP1min @ 85rpm, 53% FTP3x 1min @ 90rpm, 73% FTP,
1min @ 100rpm, 73% FTP1min @ 85rpm, 53% FTP6min @ 95rpm, 73% FTP1min @ 85rpm, 53% FTP6min @ 100rpm, 73% FTP5min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 3 »

Day 4 - Tempo

10min @ 85rpm, from 40 to 73% FTP
4x 4min @ 90rpm, 88% FTP,
2min @ 85rpm, 53% FTP
2min @ 85rpm, 53% FTP
3min @ 90rpm, 86% FTP
3min @ 100rpm, 89% FTP
3min @ 85rpm, 53% FTP
3min @ 90rpm, 89% FTP
3min @ 100rpm, 86% FTP
3min @ 85rpm, 53% FTP
3min @ 90rpm, 86% FTP
3min @ 100rpm, 89% FTP
3min @ 85rpm, 53% FTP
5x 1min @ 100rpm, 100% FTP,
3min @ 85rpm, 53% FTP
3min @ 85rpm, from 53 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP4x 4min @ 90rpm, 88% FTP,
2min @ 85rpm, 53% FTP2min @ 85rpm, 53% FTP3min @ 90rpm, 86% FTP3min @ 100rpm, 89% FTP3min @ 85rpm, 53% FTP3min @ 90rpm, 89% FTP3min @ 100rpm, 86% FTP3min @ 85rpm, 53% FTP3min @ 90rpm, 86% FTP3min @ 100rpm, 89% FTP3min @ 85rpm, 53% FTP5x 1min @ 100rpm, 100% FTP,
3min @ 85rpm, 53% FTP3min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder »

Week 4

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%

FTP Builder» Week 4 »

Day 1 - Foundation

8min @ 85rpm, from 40 to 73% FTP
8min @ 95rpm, 73% FTP
1min @ 85rpm, 53% FTP
4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP
1min @ 85rpm, 53% FTP
2min @ 90rpm, 73% FTP
2min @ 95rpm, 73% FTP
4min @ 100rpm, 73% FTP
1min @ 85rpm, 53% FTP
8min @ 95rpm, 73% FTP
1min @ 85rpm, 53% FTP
8min @ 95rpm, 73% FTP
1min @ 85rpm, 53% FTP
4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP
5min @ 85rpm, from 53 to 40% FTP
8min @ 85rpm, from 40 to 73% FTP8min @ 95rpm, 73% FTP1min @ 85rpm, 53% FTP4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP1min @ 85rpm, 53% FTP2min @ 90rpm, 73% FTP2min @ 95rpm, 73% FTP4min @ 100rpm, 73% FTP1min @ 85rpm, 53% FTP8min @ 95rpm, 73% FTP1min @ 85rpm, 53% FTP8min @ 95rpm, 73% FTP1min @ 85rpm, 53% FTP4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP5min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 4 »

Day 2 - Intermittent

10min @ 85rpm, from 40 to 73% FTP
5min @ 90rpm, 88% FTP
2min @ 85rpm, 53% FTP
2x 2min @ 90rpm, 88% FTP,
30sec @ 105rpm, 88% FTP
2min @ 85rpm, 53% FTP
5min @ 95rpm, 88% FTP
2min @ 85rpm, 53% FTP
6x 30sec @ 100rpm, 100% FTP,
30sec @ 85rpm, 73% FTP
4min @ 85rpm, 53% FTP
6x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 73% FTP
4min @ 85rpm, 53% FTP
6x 30sec @ 100rpm, 100% FTP,
30sec @ 85rpm, 73% FTP
5min @ 85rpm, from 53 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP5min @ 90rpm, 88% FTP2min @ 85rpm, 53% FTP2x 2min @ 90rpm, 88% FTP,
30sec @ 105rpm, 88% FTP2min @ 85rpm, 53% FTP5min @ 95rpm, 88% FTP2min @ 85rpm, 53% FTP6x 30sec @ 100rpm, 100% FTP,
30sec @ 85rpm, 73% FTP4min @ 85rpm, 53% FTP6x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 73% FTP4min @ 85rpm, 53% FTP6x 30sec @ 100rpm, 100% FTP,
30sec @ 85rpm, 73% FTP5min @ 85rpm, from 53 to 40% FTP
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.

✓ Available in Zwift View workout More workouts like this

Back to top
FTP Builder» Week 4 »

Day 3 - Foundation

8min @ 85rpm, from 40 to 73% FTP
8min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP
2min @ 85rpm, 53% FTP
2min @ 90rpm, 73% FTP
2min @ 95rpm, 73% FTP
4min @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
8min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
8min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP
5min @ 85rpm, from 53 to 40% FTP
8min @ 85rpm, from 40 to 73% FTP8min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP2min @ 85rpm, 53% FTP2min @ 90rpm, 73% FTP2min @ 95rpm, 73% FTP4min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP8min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP8min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP5min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 4 »

Day 4 - Tempo

10min @ 85rpm, from 40 to 73% FTP
5min @ 95rpm, 88% FTP
2min @ 85rpm, 53% FTP
5min @ 95rpm, from 86 to 90% FTP
2min @ 85rpm, 53% FTP
5min @ 100rpm, 88% FTP
2min @ 85rpm, 53% FTP
5min @ 95rpm, 88% FTP
2min @ 85rpm, 53% FTP
3min @ 90rpm, 88% FTP
3min @ 95rpm, 100% FTP
3min @ 100rpm, 100% FTP
3min @ 90rpm, 88% FTP
2min @ 100rpm, 100% FTP
3min @ 85rpm, 53% FTP
2min @ 95rpm, 100% FTP
3min @ 85rpm, 53% FTP
2min @ 95rpm, 100% FTP
3min @ 85rpm, 53% FTP
2min @ 95rpm, 100% FTP
3min @ 85rpm, from 53 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP5min @ 95rpm, 88% FTP2min @ 85rpm, 53% FTP5min @ 95rpm, from 86 to 90% FTP2min @ 85rpm, 53% FTP5min @ 100rpm, 88% FTP2min @ 85rpm, 53% FTP5min @ 95rpm, 88% FTP2min @ 85rpm, 53% FTP3min @ 90rpm, 88% FTP3min @ 95rpm, 100% FTP3min @ 100rpm, 100% FTP3min @ 90rpm, 88% FTP2min @ 100rpm, 100% FTP3min @ 85rpm, 53% FTP2min @ 95rpm, 100% FTP3min @ 85rpm, 53% FTP2min @ 95rpm, 100% FTP3min @ 85rpm, 53% FTP2min @ 95rpm, 100% FTP3min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 4 »

Day 5 - Active Recovery

5min @ 85rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 90rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 90rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 90rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 90rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 90rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 90rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
5min @ 85rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 90rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 90rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 90rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 90rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 90rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 90rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP
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

Back to top
FTP Builder »

Week 5

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%

FTP Builder» Week 5 »

Day 1 - Foundation

10min @ 85rpm, from 40 to 73% FTP
3min @ 95rpm, 88% FTP
5min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
3min @ 100rpm, 88% FTP
5min @ 90rpm, 73% FTP
2min @ 85rpm, 53% FTP
3min @ 95rpm, from 96 to 80% FTP
5min @ 90rpm, 73% FTP
2min @ 85rpm, 53% FTP
3min @ 95rpm, 88% FTP
5min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
3min @ 100rpm, 88% FTP
5min @ 90rpm, 73% FTP
5min @ 85rpm, from 53 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP3min @ 95rpm, 88% FTP5min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP3min @ 100rpm, 88% FTP5min @ 90rpm, 73% FTP2min @ 85rpm, 53% FTP3min @ 95rpm, from 96 to 80% FTP5min @ 90rpm, 73% FTP2min @ 85rpm, 53% FTP3min @ 95rpm, 88% FTP5min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP3min @ 100rpm, 88% FTP5min @ 90rpm, 73% FTP5min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 5 »

Day 2 - Threshold Development

10min @ 85rpm, from 40 to 73% FTP
4min @ 95rpm, 88% FTP
2min @ 85rpm, 53% FTP
4min @ 90rpm, from 84 to 92% FTP
2min @ 85rpm, 53% FTP
2x 1min @ 95rpm, 88% FTP,
1min @ 105rpm, 88% FTP
2min @ 85rpm, 53% FTP
4min @ 100rpm, 88% FTP
2min @ 85rpm, 53% FTP
4min @ 90rpm, from 84 to 92% FTP
2min @ 85rpm, 53% FTP
4min @ 95rpm, 100% FTP
2min @ 85rpm, 53% FTP
1min @ 90rpm, 100% FTP
1min @ 95rpm, 100% FTP
1min @ 100rpm, 100% FTP
1min @ 105rpm, 100% FTP
2min @ 85rpm, 53% FTP
4min @ 100rpm, 100% FTP
2min @ 85rpm, 53% FTP
2x 1min @ 95rpm, 100% FTP,
1min @ 105rpm, 100% FTP
2min @ 85rpm, 53% FTP
4min @ 100rpm, 100% FTP
5min @ 85rpm, from 53 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP4min @ 95rpm, 88% FTP2min @ 85rpm, 53% FTP4min @ 90rpm, from 84 to 92% FTP2min @ 85rpm, 53% FTP2x 1min @ 95rpm, 88% FTP,
1min @ 105rpm, 88% FTP2min @ 85rpm, 53% FTP4min @ 100rpm, 88% FTP2min @ 85rpm, 53% FTP4min @ 90rpm, from 84 to 92% FTP2min @ 85rpm, 53% FTP4min @ 95rpm, 100% FTP2min @ 85rpm, 53% FTP1min @ 90rpm, 100% FTP1min @ 95rpm, 100% FTP1min @ 100rpm, 100% FTP1min @ 105rpm, 100% FTP2min @ 85rpm, 53% FTP4min @ 100rpm, 100% FTP2min @ 85rpm, 53% FTP2x 1min @ 95rpm, 100% FTP,
1min @ 105rpm, 100% FTP2min @ 85rpm, 53% FTP4min @ 100rpm, 100% FTP5min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 5 »

Day 3 - Foundation

8min @ 85rpm, from 40 to 73% FTP
8min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP
2min @ 85rpm, 53% FTP
2min @ 90rpm, 73% FTP
2min @ 95rpm, 73% FTP
4min @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
8min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
8min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP
5min @ 85rpm, from 53 to 40% FTP
8min @ 85rpm, from 40 to 73% FTP8min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP2min @ 85rpm, 53% FTP2min @ 90rpm, 73% FTP2min @ 95rpm, 73% FTP4min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP8min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP8min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP5min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 5 »

Day 4 - Threshold Development

10min @ 85rpm, from 40 to 73% FTP
2min @ 90rpm, 73% FTP
2min @ 95rpm, 88% FTP
1min @ 100rpm, 100% FTP
5min @ 85rpm, 53% FTP
2x 3min @ 60rpm, 86% FTP,
3min @ 90rpm, 89% FTP
6min @ 85rpm, 53% FTP
2x 3min @ 60rpm, 86% FTP,
3min @ 90rpm, 89% FTP
5min @ 95rpm, 100% FTP
3min @ 85rpm, 53% FTP
5min @ 95rpm, 100% FTP
3min @ 85rpm, from 53 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP2min @ 90rpm, 73% FTP2min @ 95rpm, 88% FTP1min @ 100rpm, 100% FTP5min @ 85rpm, 53% FTP2x 3min @ 60rpm, 86% FTP,
3min @ 90rpm, 89% FTP6min @ 85rpm, 53% FTP2x 3min @ 60rpm, 86% FTP,
3min @ 90rpm, 89% FTP5min @ 95rpm, 100% FTP3min @ 85rpm, 53% FTP5min @ 95rpm, 100% FTP3min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 5 »

Day 5 - Active Recovery

5min @ 85rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 90rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 90rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 90rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 90rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 90rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 90rpm, 53% FTP
3min @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
5min @ 85rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 90rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 90rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 90rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 90rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 90rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 90rpm, 53% FTP3min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP
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

Back to top
FTP Builder »

Week 6

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%

FTP Builder» Week 6 »

Day 1 - Foundation

10min @ 85rpm, from 40 to 73% FTP
3min @ 95rpm, 88% FTP
5min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
3min @ 100rpm, 88% FTP
5min @ 90rpm, 73% FTP
2min @ 85rpm, 53% FTP
3min @ 95rpm, from 96 to 80% FTP
5min @ 90rpm, 73% FTP
2min @ 85rpm, 53% FTP
3min @ 95rpm, 88% FTP
5min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
3min @ 100rpm, 88% FTP
5min @ 90rpm, 73% FTP
5min @ 85rpm, from 53 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP3min @ 95rpm, 88% FTP5min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP3min @ 100rpm, 88% FTP5min @ 90rpm, 73% FTP2min @ 85rpm, 53% FTP3min @ 95rpm, from 96 to 80% FTP5min @ 90rpm, 73% FTP2min @ 85rpm, 53% FTP3min @ 95rpm, 88% FTP5min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP3min @ 100rpm, 88% FTP5min @ 90rpm, 73% FTP5min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 6 »

Day 2 - Threshold Development

10min @ 85rpm, from 40 to 73% FTP
4min @ 95rpm, 88% FTP
2min @ 85rpm, 53% FTP
4min @ 90rpm, from 84 to 92% FTP
2min @ 85rpm, 53% FTP
2x 1min @ 95rpm, 88% FTP,
1min @ 105rpm, 88% FTP
2min @ 85rpm, 53% FTP
4min @ 100rpm, 88% FTP
2min @ 85rpm, 53% FTP
4min @ 90rpm, from 84 to 92% FTP
2min @ 85rpm, 53% FTP
5min @ 95rpm, 100% FTP
2min @ 85rpm, 53% FTP
1min @ 90rpm, 100% FTP
1min @ 95rpm, 100% FTP
1min @ 100rpm, 100% FTP
1min @ 105rpm, 100% FTP
1min @ 110rpm, 100% FTP
2min @ 85rpm, 53% FTP
5min @ 100rpm, 100% FTP
2min @ 85rpm, 53% FTP
2x 1min 15sec @ 95rpm, 100% FTP,
1min 15sec @ 105rpm, 100% FTP
2min @ 85rpm, 53% FTP
5min @ 100rpm, 100% FTP
5min @ 85rpm, from 53 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP4min @ 95rpm, 88% FTP2min @ 85rpm, 53% FTP4min @ 90rpm, from 84 to 92% FTP2min @ 85rpm, 53% FTP2x 1min @ 95rpm, 88% FTP,
1min @ 105rpm, 88% FTP2min @ 85rpm, 53% FTP4min @ 100rpm, 88% FTP2min @ 85rpm, 53% FTP4min @ 90rpm, from 84 to 92% FTP2min @ 85rpm, 53% FTP5min @ 95rpm, 100% FTP2min @ 85rpm, 53% FTP1min @ 90rpm, 100% FTP1min @ 95rpm, 100% FTP1min @ 100rpm, 100% FTP1min @ 105rpm, 100% FTP1min @ 110rpm, 100% FTP2min @ 85rpm, 53% FTP5min @ 100rpm, 100% FTP2min @ 85rpm, 53% FTP2x 1min 15sec @ 95rpm, 100% FTP,
1min 15sec @ 105rpm, 100% FTP2min @ 85rpm, 53% FTP5min @ 100rpm, 100% FTP5min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 6 »

Day 3 - Foundation

8min @ 85rpm, from 40 to 73% FTP
8min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP
2min @ 85rpm, 53% FTP
2min @ 90rpm, 73% FTP
2min @ 95rpm, 73% FTP
4min @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP
8min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
8min @ 95rpm, 73% FTP
2min @ 85rpm, 53% FTP
4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP
5min @ 85rpm, from 53 to 40% FTP
8min @ 85rpm, from 40 to 73% FTP8min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP2min @ 85rpm, 53% FTP2min @ 90rpm, 73% FTP2min @ 95rpm, 73% FTP4min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP8min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP8min @ 95rpm, 73% FTP2min @ 85rpm, 53% FTP4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP5min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 6 »

Day 4 - Threshold Development

10min @ 85rpm, from 40 to 73% FTP
2min @ 90rpm, 73% FTP
2min @ 95rpm, 88% FTP
1min @ 100rpm, 100% FTP
5min @ 85rpm, 53% FTP
2x 3min @ 60rpm, 88% FTP,
3min @ 90rpm, 88% FTP
6min @ 85rpm, 53% FTP
2x 3min @ 60rpm, 88% FTP,
3min @ 90rpm, 88% FTP
5min @ 95rpm, 100% FTP
3min @ 85rpm, 53% FTP
5min @ 95rpm, 100% FTP
3min @ 85rpm, 53% FTP
5min @ 95rpm, 100% FTP
3min @ 85rpm, from 53 to 40% FTP
10min @ 85rpm, from 40 to 73% FTP2min @ 90rpm, 73% FTP2min @ 95rpm, 88% FTP1min @ 100rpm, 100% FTP5min @ 85rpm, 53% FTP2x 3min @ 60rpm, 88% FTP,
3min @ 90rpm, 88% FTP6min @ 85rpm, 53% FTP2x 3min @ 60rpm, 88% FTP,
3min @ 90rpm, 88% FTP5min @ 95rpm, 100% FTP3min @ 85rpm, 53% FTP5min @ 95rpm, 100% FTP3min @ 85rpm, 53% FTP5min @ 95rpm, 100% FTP3min @ 85rpm, from 53 to 40% FTP
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

Back to top
FTP Builder» Week 6 »

Day 5 - Flexible Free Ride

45min free ride
45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

Ride as you feel. No intervals. Go hard if you feel to.

✓ Available in Zwift View workout More workouts like this

Back to top