Confused beginner - wattages for cycling workouts?

Customer Service & Help
1

Below is a copy/past of what’s in my training program for tomorrow. This is a muscle tension workout.

Where did these wattages come from? Are these a percentage of FTP? I don’t remember telling FasCat or TrainingPeaks what my FTP is (although TP is sync’d to Zwift which knows my FTP). I could be wrong. I’ve been confused enough trying to get started, I just don’t remember.

Is this actually what I should ride or not? I understood workouts could be downloaded into Zwift. Sounds like these are the resistance levels Zwift is going to have me ride at. I don’t know if these wattages are correct or not. I’ve not done any slow cadence workouts, so I can’t tell just be looking if this is right.

Workout Details

  1. Warm up5 min @ 110 W
    Zone 1

  2. Zone 2 25 min @ 156 W
    Zone 2

  3. Repeat 3 times

  4. Muscle Tension Interval 40 - 60 rpm Zone 3 / Sweet Spot 10 min @ 187 W
    Zone 3

  5. Recovery 5 min @ 132 W
    Zone 2

  6. Zone 2 10 min @ 156 W
    Zone 2

  7. Cool Down5 min @ 110 W
    Zone 1

2

I may have figured this out. I read some stuff on TrainingPeaks about how to get started. I went to my TP profile and filled in my FTP, max & threshold heart rate, etc.

Then I deleted and re-applied my FasCat workout plan to TP, can now I have the numbers below which are different than what I had by default as shown in my original post. If this is the answer, it would be great to have had this documented somewhere in the info that new people get.

I plan to use this workout and adjust zwift accordingly to get the type of workout described in the training plan (based on heart rate, perceived effort, etc).

Workout Details

  1. Warm up5 min @ 104 W
    Zone 1

  2. Zone 2 25 min @ 147 W
    Zone 2

  3. Repeat 3 times

  4. Muscle Tension Interval 40 - 60 rpm Zone 3 / Sweet Spot 10 min @ 176 W
    Zone 3

  5. Recovery 5 min @ 124 W
    Zone 2

  6. Zone 2 10 min @ 147 W
    Zone 2

  7. Cool Down5 min @ 104 W
    Zone 1

3

TrainingPeaks has a standard FTP they put every athlete at. I recommend you go into TrainingPeaks and update your FTP so you get the correct power zones. It will then also put in the correct TSS so you can track your training better.

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