The new plan has some threshold workouts in there, whereas the previous base+ plan did not.
As @dthrog00 calculated, the intensity is moving up a notch!
I think you will find it suitably challenging and rewarding.
If you really wanted to add anything to it, you have three spare days per week 
Adding a low intensity ride on one of those days would be the safe way to up the volume without much harm being done. I don’t think it will be necessary, but it is the first option I would go to if it was.
Hello everybody,
last plan gave an increase in FTP of just 2 W, I could plant many excuses for this poor performance but in the end, how cares ???
I am no data Guru so could someone help me in having a better understanding of below chart ???
BTW, I bought myself a brand new Zwift ride… 
Ciao,
Erik Il Rosso
Hello everybody,
last plan gave an increase in FTP of just 2 W, I could plant many excuses for this poor performance but in the end, how cares ???
I am no data Guru so could someone help me in having a better understanding of below chart ???
BTW, I bought myself a brand new Zwift ride…
Ciao,
Erik Il Rosso
This is what I see. What do you mean? Congrads on the zwift ride. Someday I think I would like to get one.
I was interested in understanding if there was any progression and where…
I get a bit confused when I see all those lines and numbers but I’d love to have a better understanding of these charts (I saw millions of data fields that could be added to these charts but I don’t know if they are useful or not)…
Ciao,
Erik Il Rosso
You said 2w, this shows 17w, this is why I am confused. Since max hr went up looks like you are getting better at pushing harder.
Zwift, at the end of the ftp ramp test reported an FTP of 189 W, previous FTP was 186, so 3 W not 2…
I don’t know if Intervals.icu re-interprets the feeded data files giving different results…
Ciao ,
Erik Il Rosso
@Erik64 i also own a Zwift Ride and its mounted on a Wahoo KickrCore. It’s highly recommended to do a „spin down“ on a monthly base via the Wahoo App. Maybe this causes some kind of fluctuation.
This is a perfect example to discuss the basics of training, in a way that is not well articulated by almost anyone that I read but is hidden behind the ideas that are presented.
So from May to Nov 1 you have seen very good progress. 148 to 189 a 30% increase. Now it feels like it is slowing.
6 months is frequently about how long people see increases and then it can slow, but this is very individual and beginners can see a longer period of progress.
The interesting part from perspective is this
If what you are doing is causing increases keep doing it. If it worked last year try it again this year… Most people want to try something new all the time when they actually have or had something that works for them.
First a single test not increasing much does not mean much, it might just be a bad day… no idea. If it feels good keep doing it. If not you can try something else.
If you are going to try something else what should you do if you want to see more improvement. This is the part that is simple but not clearly discussed
a) if you have been doing what you consider easy or mostly moderate then consider going harder
b) if you have been going what you would call “harder” then go lighter (reset and start with a new base)
Most people that are consistent and flatlined should go base, build, peak, enjoy… base, build, peak, enjoy…
Enjoy just means race and be happy you did the training and are the best you can be or just in general are at a peak and you can enjoy how fast you are before resorting to a base period.
Many people want hard winters but if you are going to follow a smart periodized plan (base, build peak) it’s much smarter/more fun/easier to align your early season indoor training with going easy because it’s super fun to do harder efforts outdoors. The problem is many people are better at doing interval indoors so it all gets a bit complicated
But again at some point we just should do what is fun and healthy and put performance as a secondary objective, at least for some periods of time. It’s this interesting dichotomy of fun, performance and health.
So the question is, is it time to go harder or time to reset. If go harder than you need to clearly articulate your goals. Health, FTP testing improvements…
Erik,
Your ramp tests show consistent improvement.
A different workout, not a ramp test, led to the 186 FTP. What workout was that?
I think you are doing well for what it is worth. Keep it up.
Dave
On 30 Oct 2025 your ramp test FTP was 186, up 17 from your ramp test on 31 July 2025
If you saw a 189 FTP from Zwift more recently than 30 Oct 2025, then it shows your progress is continuing: Zwift has detected a new FTP as you were zwifting.
You can read about it on this reddit thread https://www.reddit.com/r/Zwift/comments/1gn8x0e/does_zwift_detect_changes_in_ftp_on_the_fly/
Sorry I made a mistake re-organizing this (100% mistake, I should not have done anything) and just fully fixed it now…
The core question you are asking is can we look at your data and make any suggestions. The answer is no, it would take a lot more analysis and overall it looks like what you are doing is working great. If you have a longer flat period then show use your full training plan history (which workouts/plans) and we can have a better idea of what to do next.
Hi Erik,
Nice progress. I think you are doing great and making good progress.
If you sent me a personal message, I would love to dive in intervals.icu, and give you some advice.
Have fun, Coach Robert
Hi Everybody,
another plan finished:
It was fun and kept me engaged.
FTP increased, according to Zwift, from 189 to 196.
Time for a new plan, this time “Base +”, I had great benefits from this plan before and if I am not mistaken Alex once said :”if it works do it again”…
Ciao, Erik Il Rosso
P.S. I renewed my subscription for another year…
So happy for you, Eric and thanks so much. Regarding doing it again I can’t remember what health issues you have or had and it also depends on your goals normally after a base period. People would move to something a bit harder.
If you’re truly focused on health only and not necessarily performance, you could repeat the base plus and maybe start at a higher level meaning it. Maybe you started it level one and finished it level 10 you could actually just continue at level 10..
So give me more context for sure after base things typically get harder, but they still start out gently and if you get to the point that it gets on fun, you can always stop and start something else.
Awesome, nice progress!
Dave
Hi Alex,
oh, nothing too serious, a heart attack and 4 by-passes… 
Not interested in performance, I just want to build a strong base…
Today I couldn’t reach an FTP of 200 not because of my legs, this is why I want to be able to produce more watts beating less…
I updated my FTP and then created a new CJ plan that should be harder than the one I did several months ago, right ???
Ciao, Erik Il Rosso
yes, that’s enough. If you wanna do a little bit more from the Calendar you can just click edit go back to that plan and there’s an intensity slider. You could just move it up slightly, but even with the increased FTP you’ll already be doing a little bit more.
