12-WEEK FTP BUILD · ZWIFT FIRST
Chase your goal.
Create your rider profile to set your current and goal FTP, weight, age, and max heart rate. Your W/kg and power zones will then use your details.
BUILD THE ENGINE / HOLD THE LINE
Current FTP
—W
— W/kg · current baseline
Target FTP
—W
— W/kg · set your goal
Rider weight
—kg
Age · — years
Max heart rate
—bpm
Power-led training · HR secondary
PERFORMANCE LOG
FTP test history
Record a retest to update current FTP and future watt guidance. Update your FTP in Zwift separately so its workouts use the same value.
No FTP tests logged yet.
YOUR TRAINING CALENDAR
Week 01 / Base
01 / 12
POWER GUIDE
Train the right gear.
Approximate power zones based on your current FTP. Zwift scales its workouts from the FTP saved in your profile, so keep that number current. The workout's prescribed intervals take priority over these general ranges.
Your recorded maximum heart rate (— bpm) is not enough to set precise heart-rate zones. Heart rate lags during intervals and varies with fatigue, heat, and hydration; use it as context, not a target to chase.
| Zone | Effort | Power range |
|---|