[Closed] Zwift Build Me Up results

I don't think the Zwift training plans are any good to be honest. They're a total mishmash of training sessions that seem to lack any particular focus.

I'd recomend taking a look at Trainerroad plans instead. I do Trainerroad workouts on Zwift (many people choose to do this).

In terms of FTP increase. It will vary depending on where your fitness / ability is to begin with.

Just putting this here ...

Note that Dylan Johnson works for CTS who might be considered a competitor to Zwift training plans so bear that in mind. He does state that he uses Zwift, just that he's less than impressed with the training plans. There are other similar complaints about their composition from other coaches as well.

Thanks guys ... I've had a Google and come across these... I got the sense that trainer road stuff may work better per se but as I'm actually enjoying Zwift I'm more likely to stick with it! So looking for results for that specifically please!

We're not saying don't use zwift. I use zwift but follow the trainerroad workouts instead of zwift workouts. Best of both worlds then.

Sorry to be dumb, but how do you follow Trainerorad workouts on Zwift?

I have a sub for both but didn't realise you could do this..

Not dumb at all! Unfortunately there's no automated solution to combine Trainerroad and Zwift. If the trainerroad plan says do a 4 x 20 min sweetspot workout then i'll do that in freeride in Zwift or create a custom workout in Zwift. Only takes a moment

With all this criticism around for Zwift training plans, SURELY it wouldn't be hard for someone to simply make a block of their own routines, as per the cah in the video's advice?
He seems to suggest holding teh zones LONGER is the key... so surely a warm up... and then a few blocks of LONGER time in a high, then low zone,is a good workout?????

I dunno!

DrP

Ah right, I see, cheers! I will probably look to do this when I can

@DrP this is what I have been doing with the Mondya and Friday morning workouts with gradual progression. I think it is working!

can I see YOUR workouts in Zwift??
i.e If I can't join you, for example...?

Of I guess... one could screenshot a TR programme, to replicate in Zwif?

I can't be dealing with 2 programmes running at once!!

DrP

There's enough info on the internet to build your own workouts in Zwift. I tried Trainerroad & really didn't get on with it, however I did find the info that the 4dp test provided far more useful than what you get with a ramp test.

@DrP - The point about the Zwift workouts is that they are very much "kitchen sink" with no real emphasis on particular energy systems (sounds posh, just means, if you are doing sprints, do sprints, etc.). Expending energy in the wrong zone means that work in the intended zone is compromised.

There's a balance to be struck in doing enough time in a particular zone to be effective but not enough to wipe you out. The harder the efforts the more you need to be careful with this. Workouts like those from Training Peaks and Trainerroad take this into account so you just get through the last interval whilst thinking "can I do this?" The plans are also progressive so if one week you are doing 3x10mins at threshold then the next you are doing 3x12mins.

There are quite a few non Zwift plans on Zwift, like the GCN ones - has anyone found any of these to be any good?

I agree that the Zwift plans don't make much sense, but at least they provide a bit of motivation and focus for putting an effort in.

I have used 'build me up' to quite good effect TBH

Last year I used it to try and get in shape for the Fred, started at 224w FTP and ended at 250W FTP

and lost over a stone (so diet also helped there)

So went from 3.2W/Kg to 4W/Kg, which I was quite pleased with.

and tonight is me starting it for the Fred again, seeing as it was cancelled last year.

FTP test last week showed a drop to 225W and tonight will be the first one of the 12 week build me up programme. Hopefully I will be able to get similar results to last year. (Fingers crossed)

I do think not all plans suit everybody, but it worked for me

I think unless you are an elite athlete, the Zwift training plans are fine. Many of us don't have a great degree of structure to our 'training', having any plan and being consistent will most likely deliver significant benefits. When we are all trying to find the final 5% improvement, TrainerRoad or a coach may be of better than Zwift plans, but I imagine most of us are some way off that. I would suggest trying a Zwift plan, follow the workouts and see where you end up in a few weeks.

I think unless you are an elite athlete, the Zwift training plans are fine. Many of us don’t have a great degree of structure to our ‘training’, having any plan and being consistent will most likely deliver significant benefits.

This, really. I'm a complete Zwift and structured training novice and am just about to start week 3 of the FTP Builder program. I've enjoyed it, and the ramp test suggests my FTP has gone from 200 to 211 in a week. Obviously that's only two data points, and I was better warmed up the second time which probably helped, but I definitely feel fitter.

I'm sure once I start knocking on the door of Cat A, ahem, I'll be wanting something more cleverer, but for what I'm doing and need it for, it's great.

robbo1234biking
Full Member
@DrP this is what I have been doing with the Monday and Friday morning workouts with gradual progression. I think it is working!

It's certainly working for me, I'm definitely seeing better numbers and sustaining power longer. The hardest part of Robbo's workouts is getting to the start line at 6-45am...which I failed on this morning 🙂
Seriously if you can make the early sessions then I'm sure it will help.

friday am is never gonna happen! I have my kids to get ready for schooling, and I need to get to work...!

DrP

I think unless you are an elite athlete, the Zwift training plans are fine.

I don't. If you want to improve then you need to do it right, otherwise you are wasting part of your time. In the same way that if you want to get round Silverstone as fast as possible you still need to drive well regardless of the car you're in.

Yeah you will get faster doing these, same as you would get faster doing pretty much any riding. But, if you put in 100 hours of training, would you rather gain 25W on your FTP or 50W?

But, if you put in 100 hours of training, would you rather gain 25W on your FTP or 50W?

Gaining 50w in 100 hours training is quite a big ask, and tends to only come when you’re starting out with something structured. At that level I don’t think there’s much difference between Zwift, TR, Sufferfest or any of the other offerings. Choosing a plan, being consistent about following it and regular FTP checks to reset targets will bring similar benefits. They all have their good and bad points.

Gotta echo some of the comments above - theres a bit of training elitism it seems regards Zwift.
I am quite sure that Pro athletes and ultra keen amateurs can find fault with Zwifts training plans and do something better.

However for the casual weekend cyclist, its works great - I know because I've done it and seen (and measured) the results.
What Zwift does, is 'gamify' the process, making it, in my experience, 1 million times more likely that I

A) stick it out
B) enjoy it

That is why Zwift has cleaned up. It works, well, in my experience.

(Gravel Grinder and Dirt Destroyer programmes worth a go for everyone in my experience).

Currently on week 7 of the gravel grinder and it's suiting my purposes. It keeps you engaged with variety and has been manageable so far, and so I've been consistent with it.

I do understand the comments about intervals not being sustained like your classic SS or FTP intervals, there's a lot of ramping up and down through zones rather than longer steady state, but for now I'm happy. It is less flexible than TR in terms of arranging workouts and substituting for outdoors, but I'm currently chained to the turbo anyway so it's a moot point for me.

If you're happy with a compramised training plan then stick with zwift. Sure, you'll improve but not as much as you would with a well structured plan.

Zwift + Decent structured plan = best outcome.

I found https://whatsonzwift.com/workouts/tt-tuneup/ beneficial this time last year, while also doing short races/TTs until around week 5 (when the plan suddenly felt so much harder), increased my FTP estimate from 273 to 291 (going off 95% of 20mins, which has never reflected my 60mins efforts).

However, I found the random few short 400+ sprints just after the warmup random and a massive struggle, my sprint power is weak for someone with a ,~250+ FTP... But that's why https://power-meter.cc/home classifies me as a rubbish TTer, because my relative strength is beasting myself for 5-20 at and beyond my estimated Lactate Threshold Heart Rate.