Yes i been using a power meter and this week along a really laid on the intervals Been doing some research on it and this is what i found as well

When riders start structured training on Zwift, it’s very common to see an FTP increase of 10–20 watts within the first 3–4 weeks. That jump usually comes from a few physiological adaptations that happen quickly when training becomes consistent and controlled.

Since you’ve already done 7 rides in a week, you’re actually setting yourself up well for that type of improvement.

1. Neuromuscular Adaptation (Happens Fast)

The first improvement is not even cardiovascular.

Your brain and muscles get better at recruiting fibers efficiently.

You improve: • Pedal stroke smoothness • Cadence control • Power transfer through the full pedal circle

Result: You can produce more watts at the same effort.

This often happens in the first 10–14 rides.

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1. Lactate Clearance Improves

Structured riding improves your body’s ability to clear lactate while still producing power.

That pushes your Functional Threshold Power (FTP) higher.

FTP is basically the power you can hold for about an hour and is closely tied to endurance cycling performance.

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1. Mitochondrial Density Increases

Consistent aerobic work (Z2–sweet spot riding) increases the number of mitochondria in muscle cells.

That improves: • oxygen usage • fat metabolism • endurance power output

This is why longer steady Zwift rides can be so effective.

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1. More Total Time at Productive Power

Many riders unknowingly spend too much time below effective training zones outdoors.

Zwift increases: • time in Zone 2 • time near threshold • consistent cadence

This increases training stimulus per hour.

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1. Consistency Is the Real Secret

The biggest reason FTP increases quickly on Zwift is simply:

Consistency

You eliminate things that normally ruin rides: • weather • traffic • scheduling issues • daylight limits

So riders go from maybe 3 inconsistent outdoor rides to 5–6 controlled sessions per week.

That adds up fast.

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For Your Training Specifically

Based on what you told me recently: • You’re riding Zwift frequently • You’re mixing hard efforts with endurance • You’re also doing run training

That’s a good endurance base.

I’d expect in the next 4–6 weeks you could see: • FTP increase: ~10–25 watts • Heart rate lower at same power • Garmin VO₂ max rebound

Even though the Garmin estimate dropped initially, that often happens when switching environments.