Zwift training plans, your thoughts

[Friedpiggy]

Only been on Zwift for about a month now. Using a Kickr 4. Did a ramp test to start and got 213 as my FTP. Not great but not that terrible either. Did a few workouts (cant remember which ones now, just picked ones that looked interesting to me) and then did the Zwift 101 plan and got 221 in my Ramp test that is part of that plan. I can feel the improvement as well. My PRs on the sprints and the return trip in Tempus Fugit  have also gone down drastically. A few days ago I rode in Fuego Flats and was just sitting at a relaxed pace nad set a new PR that was 15 seconds faster than old PR so its certainly doing something. Starting the Gran Fondo plan on Monday so will see if it translates into real world differences when the Shova comes around

[Knersboy]

So some feedback now that I have completed the plan. I did the gran fondo plan and did it over a 6 week duration. I did an ftp test before I started the plan.

 

I cannot comment on “on the road” performance, because for half of this plan, and the 6 months preceding it I was not allowed to ride outside. For the last 3 weeks of the plan I did substitute the plans weekly long ride with an outdoor effort though.

 

For about 3 of the 6 weeks I squeezed an extra Zwift group training ride in. One week I got a bit ill and missed 3 of the 4 workouts. Besides that I stuck to the plan. After about 4 of the 6 weeks I manually upped my FTP by about 5%, the workouts were starting to feel too easy.

 

Did a FTP test once done and my FTP went up by 10% from the beginning of the 6 week plan to the end. Not mind blowing, but I have definitely got stronger.

 

What was definitely a plus is that having a plan to stick to, and every workout being different definitely helps with the motivation.

 

Previously with Zwift I relied a lot on the races for training, but I found that I totally peaked at the wrong time and also those races are friggin hard so my motivation started to dip and I found myself skipping some. The gran fondo plan is not very hard, which does make it quite sustainable.

 

There are some very well documented irritations to Zwift training plans. Once you miss a workout due to work or illness you cannot do it, it goes away forever. Also the waiting time before a workouts becomes available can be irritating. For example some evenings you gotta wait until 7pm before the workout is available, this sucks and a 12 hour flexibility would be better.

 

I very much doubt I would have been able to put the hours in on the trainer that I have were it not for Zwift, just watching a power number doesn’t do it for me. The training plan also helped me get more out of the platform. Next I would do a harder plan, either gravel grinder or crit crusher, but seeing as I was coming off neck surgery this one was perfect for me at this time.

[Dubber]

I guess its all about sustainability.  A 4 week course that pushes you right to the limit might give you a bigger bump than an easier 6 or 8 week plan.  But you can only do that 4 week course so many times before you blow up, get injured or loose motivation.  The longer more gentler plans will get you to the same place (in theory) without the negatives mentioned above - it just takes longer.  You could add longer recovery periods between the hard 4 week plans, but, taking into account the drops in ftp during the breaks, the net gain will probably be inline with the gentler 6/8 week courses.

 

If you want a quick bump before a race, maybe go hard for a few weeks.  But if you want to build for season long performance then slow and steady is probably the better approach.  

 

just my thoughts...

 

Obviously it's difficult to know if the Zwift plans will push you to the limit so difficult to make an informed decision.  Do the plans/workouts give you a TSS or IF rating - you could use this to get an idea of how hard a workout will be? 

[Jarred]

While a number of the Zwift plans have questionable structure and haven't necessarily been put together targeting any specific physiological parameter, there are still benefits to following the structure of the plan.

 

A reason for some of the plans feeling really easy is that 80% of your training should be very easy riding, which focuses mainly on improving the aerobic system.

 

Once you have completed one of the "easier" plans you can move to a more demanding one.

They are an additional benefit to having Zwift for your everyday cyclist that doesn't necessarily have a goal besides getting fit.

 

If you are trying to use a Zwift plan to peak for a specific goal you are going to fall short do to the way the plans are put together, the lack of specificity and individualisation.  

[HdB]

Obviously it's difficult to know if the Zwift plans will push you to the limit so difficult to make an informed decision.  Do the plans/workouts give you a TSS or IF rating - you could use this to get an idea of how hard a workout will be? 

I think it is shown on the screen where you select the workout, although it is called "Stress Points" here. Not sure how it is supposed to compare with the "Training load" in Strava or Intervals.icu - so far mine tend to be a little bit higher than the stated SP.

 

I'm currently doing the Build me Up plan, Week 8 starts today, and on the whatsonzwift site it shows the details of the plan, with overall and per-week Stress Points.

 

So far I don't know if my FTP has improved, the test is at the end of Week 12.

But having the training plan has definitely helped me not do my yearly semi-hibernation thing.

[W@nted]

I have been following the 4 week ftp builder. Missed a few days and did road rides as well in between. I just continue where I was, following the workouts.

 

I do not have a smart trainer, but I managed to pair the zwift app with the wattbike at gym. I must honestly say that I am more motivated following the plan. I can feel a difference in power after 3 weeks and according to strava my estimated ftp increased already since starting. The ftp test is next week, which will give a measurement of the improvement.

 

It felt like the workouts in the first two weeks were a bit easy, but I definitely noticed that I can sustain higher power for longer.

 

I would recommend the ftp builder for winter motivation????????

[Help.Me.]

Not to derail the thread , when your FTP goes up whilst training will your CTL also goes up?? In relation ?

[lechatnoir]

<snip>

 

There are some very well documented irritations to Zwift training plans. Once you miss a workout due to work or illness you cannot do it, it goes away forever. Also the waiting time before a workouts becomes available can be irritating. For example some evenings you gotta wait until 7pm before the workout is available, this sucks and a 12 hour flexibility would be better.

 

<snip>

 

I got round that by quickly creating a custom workout for the one I didn't have access to. the one I did that for was pretty easy though. perhaps I can do that for workouts I missed owing to injury or whatever?

 

as an aside, I'm battling with indoor motivation right now, but found the Gran Fondo programme pretty decent, motivation-wise. perhaps I should look at a 6 week plan again and get my A into gear

[HdB]

I got round that by quickly creating a custom workout for the one I didn't have access to. the one I did that for was pretty easy though. perhaps I can do that for workouts I missed owing to injury or whatever?

I have not tried this, but can't you select Not Now when Zwift shows you the list of workouts to do next, as if you just want to do a normal free ride, and once in the game manually pick the workout to do?

[JohanDiv]

So some feedback now that I have completed the plan. I did the gran fondo plan and did it over a 6 week duration. I did an ftp test before I started the plan.

 

I cannot comment on “on the road” performance, because for half of this plan, and the 6 months preceding it I was not allowed to ride outside. For the last 3 weeks of the plan I did substitute the plans weekly long ride with an outdoor effort though.

 

For about 3 of the 6 weeks I squeezed an extra Zwift group training ride in. One week I got a bit ill and missed 3 of the 4 workouts. Besides that I stuck to the plan. After about 4 of the 6 weeks I manually upped my FTP by about 5%, the workouts were starting to feel too easy.

 

Did a FTP test once done and my FTP went up by 10% from the beginning of the 6 week plan to the end. Not mind blowing, but I have definitely got stronger.

 

What was definitely a plus is that having a plan to stick to, and every workout being different definitely helps with the motivation.

 

Previously with Zwift I relied a lot on the races for training, but I found that I totally peaked at the wrong time and also those races are friggin hard so my motivation started to dip and I found myself skipping some. The gran fondo plan is not very hard, which does make it quite sustainable.

 

There are some very well documented irritations to Zwift training plans. Once you miss a workout due to work or illness you cannot do it, it goes away forever. Also the waiting time before a workouts becomes available can be irritating. For example some evenings you gotta wait until 7pm before the workout is available, this sucks and a 12 hour flexibility would be better.

 

I very much doubt I would have been able to put the hours in on the trainer that I have were it not for Zwift, just watching a power number doesn’t do it for me. The training plan also helped me get more out of the platform. Next I would do a harder plan, either gravel grinder or crit crusher, but seeing as I was coming off neck surgery this one was perfect for me at this time.

 

I completely agree with everything you just said. Did the Gran Fondo program and started smashing my outdoor PR's by week 5. Also found the available workout and missed workouts thing irritating. I'm currently following the 8 week Race Day Prep program for the Trans Baviaans. Basically 4 workouts during the week on Zwift, and then long rides outdoors over the weekends. What's nice about the 8 week prep program is it sits under Workouts, not under Plans. So it gives you that flexibility you don't get with the plans where you can catch up on a workout you missed, or if you are feeling good you can do the next one without waiting.