Welcome, and thank you for your interest in the Build Me Up Flexible Training Plan! This plan is 10-12 weeks in length and utilizes a 3 phase approach. Each phase is 4 weeks long. Weeks 1 through 3 are progressive in TSS, and week 4 acts as a regeneration week to allow for supercompensation and an increase in your FTP!
Each phase will also progress in overall duration and intensity to continually overload your systems, with the end result of attaining those positive adaptations we’re after. So, expect this to be a challenge, but it should be at times!
Workouts during the week are 60 minutes or less, and weekends feature longer and more challenging workouts of 90 minutes up to 2 hours! The plan is structured in a way that everyone will have the best chances of maintaining consistency and compliance to it, no matter how busy they may be.
With Flexible Training Plans, you have a specific window of time to complete each workout – you’re not locked down to a specific day. Whenever you finish a session, the plan automatically adjusts so you stay on track. Accidentally skip one? Is your body craving a rest day? It’s all good. We’ll make sure you hit the most important workout of the week, so you don’t lose momentum. -Zwift
Week 1: 27 TSS/D | 3 hours and 30 minutes | 195 TSS | 4 workouts
Week 1 begins Phase 1 which is based mostly on sub-FTP efforts. Week 1 is all about establishing accurate power training zones via the Pre-Training Plan workout, and getting your feet wet if you are new to structured training. The easiest week of the plan 🙂
Week 2: 43 TSS/D | 5 hours | 307 TSS | 4 workouts
Week 2 exposes you to longer intervals at close to FTP as well as more difficult over/unders during the weekend to really stress that aerobic system. Expect to notice the increase of training stress from the first week!
Week 3: 47 TSS/D | 5 hours and 15 mins | 329 TSS | 4 workouts
Week 3 stabilizes the TSS and volume from Week 2 to slow the ramp rate and cumulative fatigue for those who are new to structured work. If you are still feeling pretty good this week though, feel free to include an additional workout, just aim to keep it around 60-80 TSS (SST Short is perfect!).
Week 4: 27 TSS/D | 3 hours and 15 mins | 192 TSS | 3 workouts
Week 4 is our first regeneration week. As such, expect the workout length and intensity to fall way off during the week, BUT don’t get too excited as you have the dreaded Purple Unicorn to get through over the weekend!
Week 5: 39 TSS/D | 5 hours | 274 TSS | 4 workouts
Week 5 begins Phase 2 and is where we begin our supra-FTP work, focusing mostly in Zone 5. Get ready to steadily increase the time at which you can sustain that high of a power output throughout this phase, as well as your ability to recover after a hard effort!
Week 6: 44 TSS/D | 5 hours and 30 mins | 314 TSS | 5 workouts
Week 6 is where things start feeling serious. We increase the workout frequency to 5 days a week with 3 workouts during the week, and 2 over the weekend. Also be prepared to feel some residual fatigue being carried over now as each week’s TSS total will be higher than any other week so far.
Week 7: 54 TSS/D | 6 hours | 384 TSS | 5 workouts
Week 7 is the first true overload week featuring a big increase of TSS from last week as well as the longest week yet in terms of duration. Back to back 90 minute workouts above a .85 IF this weekend, make sure you are staying on top of your sleep and fueling this week!
Week 8: 27 TSS/D | 3 hours and 30 minutes | 192 TSS | 3 workouts
Week 8 is our second regeneration week. As such, expect the workout length and intensity to fall way off to allow for supercompensation. Continue to focus on getting quality sleep this week and give yourself the rest you earned!
Week 9: 51 TSS/D | 5 hours and 30 minutes | 360 TSS | 4 workouts
Week 9 begins Phase 3…Prepare yourself to WORK these next 3 weeks! We take our supra-FTP efforts one step further this phase and start working far above FTP with very short rests between to really stimulate that aerobic system. Enjoy that extra rest day this week…You won’t be getting that again the next 2 weeks!
Week 10: 57 TSS/D | 6 hours | 399 TSS | 5 workouts
Week 10…Ouch. Prepare to lengthen those supra-FTP efforts and shorten those rest breaks even more. We also now place a moderate workout BETWEEN 2 very intense workouts. Be prepared to feel pretty fatigued entering next week…
Week 11: 75 TSS/D | 7 hours | 464 TSS | 5 workouts
Ah, week 11, the things that nightmares are made of…Seriously though, I hope you are ready to BRING IT this week, my friend. The longest, most intense, and challenging workouts lie ahead over the next 7 days…Make it through this week, work hard, and earn that higher FTP next week!
Week 12: 14 TSS/D | 2 hours and 30 minutes | 100 TSS | 4 workouts
We made it! Week 12, the easiest week of them all! This week is all about letting that fatigue plummet, maintaining your fitness, and allowing that training stress balance to come up positive for Sunday’s FTP test. Good luck during your test!
Visual Representations of each Workout can be found on Whats on Zwift?
Not sure how to start? Check out Zwift’s how to article.