She says she averages 12 mph on flat pavement. I don’t think that’s unreasonable or suggests a health issue. Sure everyone should look after their health though
Apologies if the answer to this is buried in the thread… when you’re shifting is that your bike’s actual gears, or virtual gears (e.g. using Zwift cog & click)?
You can’t shift the Zwift cog in erg mode, can you ?
I think it adjusts the workout intensity instead
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My wife is new to Structured training and TR. We recently bought a Zwift Ride and signed her up for a plan in TR.
After one of her first workouts, I saw that she was bright red and very tired after completing it. She had been trying to change gear in Erg mode but in doing so had increased the intensity to 116%.
She hasn’t made that mistake since 
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Literally just laughed like Muttley at my desk. Apologies to your wife!
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I just learned something new. I hadn’t realized that the shifting changes intensity in ERG mode. I’be been changing it using the zwift companion app.
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So I’ve completed two sweet spot and 1 threshold workout this week. 1 hour each. They have been pitched right as I did feel that burn in my legs during the threshold intervals but nothing dreadful. The sweet spots were doable too. I feel like I’m working hard enough and it encourages me to stay consistent and not get anxious about starting a workout. My biggest dread was how was I going to cope with an hour long on the turbo but the workout variation keeps me on my toes and from getting bored. I deliberately didn’t do my strength workouts in the gym this week so I could understand how these workouts feel on their own. I’m accepting the adaptations as they appear in the app. Feeling positive!
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That’s fantastic! 
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Great 
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Great job! Don’t forget to fuel yourself for these workouts. For 1 hour stuff that’s not crazy hard I like a scoop of Gatorade Endurance powder split across 2 bottles of water. Whatever works for you, just make sure you have some simple carbs and don’t forget the fan for cooling.
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Well done!
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GREAT work and progress!
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Hi all,
Just a little update. I have completed 4 weeks of the Base plan. I have only missed 1 workout on Sunday which was during my recovery week. The plan now takes me into Build and I’m wondering if that is too soon? My first workout is a VO2 max 5.7 (pisgah), followed by a sweet spot and threshold. So I am doing 3 1 hour workouts a week. I could try it first and let TR adapt depending on my RPE feedback I put in at the end of the workout? Or do I repeat Base? My ftp has gone from 81 to 90 with the ai feature. I’m definitely feeling the benefits so far but worried I could burn out easily on build?
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My ftp has gone from 81 to 90 with the ai feature. I’m definitely feeling the benefits so far but worried I could burn out easily on build?
Well done on the increase 
The new app is supposed to be heavily billed at stopping burn out so 
you should have no worries there.
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Congratulations for the 10+% increase in FTP! No harm moving forward under your plan. If it were myself with only 4 weeks base, I would do a new base plan. Another 4 weeks base will not hurt your long term progression while you get more comfortable with the new AI detection. FWIW.
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Are you working towards an A race or a genera fitness plan? If it’s an A race build may be too early. If it’s a general plan follow it along and then when it ends start another.
My base phases incorporated some light VO2 work in the third base. Usually 30x30s or 40x20s, not long blocks of solid VO2. I think recent studies have shown you don’t want to ignore all intensity zones so I would stick with the plan.
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That’s what I’m thinking. I’ve deleted Build 1 and added Base 2 instead. I don’t have any events planned so I think another 4 weeks of base will be better for me. I think Build will tire me out.
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Just knowing what you have written, this is wise IMO. Consistency will be your friend. Improving gradually is the key. You stated that you are feeling fitter. That’s huge in my book. We are not defined by our FTP and there are many variables attributing to fitness and health. Enjoy!
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Good luck @Snail
Following your journey! I agree consistency is everything and enjoying the riding is the most important thing 
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