Zwift Workouts

With our complete beginner's guide to training on the Zwift virtual platform, you won't leave anything out, no matter how complicated it may seem.

 

At Helthyfit, we tried to make the following guide as simple as possible for anyone who is unfamiliar with Zwift or that cyclist who wants to get the best out of the virtual cycling application. 

 

Zwift is an online cycling training program and game that allows users to ride, train, and participate in races in a virtual world.

 

Aimed at eliminating the excruciating boredom of simply sitting on the rollers and staring at the wall or the dog peeing in the yard, Zwift has exploded in popularity since its launch in 2014.

 

It wasn't until 2020 when the Zwift virtual platform became vitally crucial in cycling around the world.

 

Several different indoor training apps are available, but Zwift is arguably the most comprehensive and almost certainly the most popular; reports suggest that over half a million people have signed up for an account so far; imagine competing with half a million cyclists.

 

More and more features are being added to Zwift all the time, which for the most part, is great because it adds so much value to an impressive package.

But it can also make knowing how and where to get started quite overwhelmingly complicated, but don't worry, that's what we put together the complete beginner's training guide for.

What Is Zwift?

Zwift is an interactive online training and racing platform. Your pedaling on a smart trainer or speed-sensing roller leads your avatar through a virtual course. The more you pedal, the faster you go.

 

Zwift has seven different worlds (more on these later), and within each, you can navigate roads as you go.

 

You can ride with thousands of other cyclists within Zwift. You can join group rides and races and even get a draft from other cyclists, or join the world and jump in with other cyclists whenever you want. 

 

How Does Zwift Work?

Zwift takes data from your bike, either through a power meter, a smart trainer, or simply a speed/cadence sensor using ANT+ or Bluetooth, and uses an algorithm to translate your input data into your avatar's speed on the virtual course.

 

It considers your weight, your calculated power or power output, the slope of the road, and the quality of the asphalt.

 

You can use Zwift on a computer (PC or Mac), an iPhone, an iPad, or an Android smartphone or tablet.

 

Zwift is now also compatible with Apple TV, so if you have one of those (and your partner/roommate doesn't mind), you can set it up right in front of the TV.

 

How Much Does Zwift Cost?

For the first seven days, it's free, though long-term, unfortunately not, but once your trial period ends, continuing to use it costs $14.99 per month.

 

What Do I Need to Use Zwift?

The basic list of equipment you need is:

• A bike, even a spinning bike, can be used.

• A smart trainer or a set of rollers.

• An ANT+ or Bluetooth measurement tool: a power meter, smart trainer, or speed/cadence sensor.

• A computer, smartphone, or tablet with Bluetooth or ANT + (or a USB dongle ANT +).

You can set up Zwift on an iOS or Android device.

 

As the primary source of input data for the virtual world, the ANT+ or Bluetooth measurement tool you use is the critical piece of equipment (after your bike, obviously).

 

If you are committed to your indoor training (and have the necessary cash), you can get an indoor bike like the Atom Bike, Wahoo, or Tacx.

 

A smart trainer is the second option. Like an indoor training bike, a smart trainer will measure your power directly and transmit that data directly to Zwift.

 

Beyond simply measuring power, intelligent trainers can also simulate course gradients, changing resistance based on slope. Zwift can monitor them in training mode to make sure you're hitting the programmed watts of a workout.

 

If you have a power meter, you can get by with any trainer or rollers. Zwift will use the data from your power meter to calculate your speed in the game. Still, you will miss out on the simulated gradients and controlled workouts that come with using an indoor training bike or intelligent trainer.

 

A speed/cadence sensor is the most basic option and allows you to use your regular bike (without a power meter) connected to a conventional trainer. Zwift will then process the numbers to estimate your power. 

 

It's not the most accurate or realistic option, of course, but it has one big advantage: it's the cheapest way to get started with Zwift.

 

How Do I Get Started with Zwift?

First, you need to register for an account.

 

On your Mac or PC, you can do this online at the Zwift website. You can download the Zwift app from the Apple App Store or Google Play and sign up through it on a tablet or device model.

 

You can sign up for a subscription right away or start a 7-day free trial.

 

If you are using a computer or Apple TV to use Zwift, we recommend downloading the Zwift Companion app from the App Store or Google Play. This app puts several convenient features at your fingertips, such as changing your avatar's address and sending messages to other Zwifters to make your workout even more entertaining.

 

The Companion app is also a great way to explore and register for the many events Zwift offers, such as group rides, group workouts, and races.

 

Once everything is set up, and you have the app running, you need to pair your devices. These should appear on the screen as clickable options once you've woken them up.

 

Next, choose which world you want to train in.

 

What Rides Can I Ride in Zwift?

Currently, there are seven different worlds in Zwift:

• London

• New York City

• Richmond

• Watopia

• Bologna

• Innsbruck

• Yorkshire

In addition to Watopia, Zwift's 'always-on' world, there is a rotating list of guest worlds.

 

Each of these worlds has a series of pre-set courses for you to ride, or you can free pedal around each map.

 

However, there is a catch. On any particular day, there will only be two worlds available for riding. Watopia (Zwift's original and most feature-rich virtual world) and a 'guest world' (one of the others).

 

This may seem restrictive, but Zwift is designed to be a social platform, preventing the user base from being spread too thin across the platform. With this feature in place, you will always have other people to share workouts with.

 

If you want to know when a particular world will be available for travel, you can see the calendar for the next month to the right of the World Choice screen.

 

How Do I Join A Group Workout?

Once you are set up and ready to use, you can start exploring the Zwift virtual world at your leisure, but you can also join a group ride.

 

When you log into Zwift, you will see a list of upcoming rides and runs at the top right of the Mac/PC screen. You can see a more detailed list with descriptions, schedules, and more information in the Mobile Link app. You can also go to http://zwift.com/events/ for a complete list.

 

To join, click on the ride. You can select the intensity level from A through D (we've described what these categories mean in the careers section below). Group rides are graded to ensure that everyone rides together.

 

Can I Run on Zwift?

Yes, you can run on Zwift. Doing so is as easy as joining any other event or group ride on the calendar:

• Choose a race from the list of events.

• Decide which category you want to compete in.

• Sign up.

 

Categories for races are based on functional power threshold (FTP), in watts per kilogram (w/kg):

• A = 4.0 w / kg and above.

• B = 3.2-3.9 w / kg

• C = 2.5-3.1 w / kg

• D = 2.4 w / kg and less

 

If you do not know your FTP, you can use one of the FTP tests available on the Zwift training page.

 

Once you have selected a category and registered for a race, Zwift will automatically take you to the start of the race when the race is about to begin.

 

Have your water bottles, and XXL fan, and a towel ready because if you have to stop mid-race, you'll be left behind immediately.

 

Make sure you have enough time to warm up as well. Zwift races are notorious for starting fast; some people even turn up the watts just before starting to get ahead of everyone else.

 

Keep in mind that drafting is also a thing, even in virtual races! Try to use this to your advantage, just like in the real world.

 

What Does W / Kg Mean?

W / kg means 'watts divided by kilograms'. It is also known as your 'power-to-weight ratio' and is a crucial figure in determining performance on a bike both in Zwift and in the real world.

 

On a flat road, the absolute amount of power someone can produce is a crucial metric. 

 

But when the road goes uphill, you also have to overcome the force of gravity, and the greater your total mass (body and bike), the more power is required to accelerate or maintain a certain speed.

 

Zwift uses your w/kg in FTP first to determine how fast your avatar is moving in the virtual world, especially uphill.

 

With that in mind, the power you can produce per kilo of body weight becomes the key metric on any significant hill.

 

Beyond that, it also uses w/kg in FTP to set categories and intensity levels for group rides, runs, workouts, and training plans.

 

As you may have discovered, it's pretty easy to fool the system by simply entering your weight as lower than it is. But, as the old saying goes, you'd only be cheating yourself ...

 

What Are Powerups?

PowerUps are one of the ways Zwift gamifies the platform. They give you an immediate amount of experience points (XP) or a way to temporarily increase your avatar's speed.

 

They are awarded randomly every time you pass through an exit/goal, KOM, or speed arch. A bit like in Mario Kart, if you already have a new PowerUp when you pass through an arc, you won't get another one.

 

There are currently seven different PowerUps in Zwift:

❇ Big bonus: instantly gives you 250 XP points.

 

❇ Small bonus: instantly gives you 10 XP points.

 

❇ Light feather: symbolized by a feather, this reduces your weight by 9 kg for 15 seconds. It is best saved for use on a steep climb, where it will make the most significant difference to your speed.

 

❇ Truck Pull PowerUp: symbolized by a pickup truck, this increases the pull effect by 50% for 30 seconds. This is a PowerUp for shooting at high speed on the flats, where drafting has the greatest impact.

 

❇ Helmet Aero Boost: Reduces the aerodynamic drag of your avatars by 25% for 15 seconds. This is useful when riding alone on the flat or at high speeds.

 

❇ Burrito Breakaway: It makes you "impossible to draw" for 10 seconds. Best used when trying to break away from a group.

 

❇ Invisibility: symbolized by a ghost, this makes you invisible to other cyclists for 10 seconds. Best used when trying to break away from a group or solo rider: try to establish a gap before you reappear and everyone realizes what you have done.

 

PowerUps can be activated at any time by pressing the space bar on your computer or via the Zwift Companion application; tap the PowerUp icon on the screen. Once activated, the timed PowerUps will display a timer showing how much time the PowerUp has left to run.

 

If you're in the middle of a structured workout or on a TT bike, you can only purchase small and large bonus PowerUps, so you can't use them to make your workout easier, unfortunately.

 

Can I Use Zwift For Structured Training?

There are many different training plans, all with other goals. You can choose a comprehensive plan to develop general fitness or select something more specific. Zwift

 

This is one of the critical features of Zwift.

 

Zwift has over a thousand structured workouts (which are essentially interval training sessions) to choose from, or you can create your own, and you can even sign up for long-term training plans.

 

You can choose a plan to focus on specific events or weaknesses, such as 'TT-Tune Up', which, as the name suggests, focuses on the aerobic power and high-level fitness needed for the time trial. Or there are more comprehensive plans, such as 'FTP Builder', designed to increase your overall fitness and functional power threshold in a short period.

 

These plans have been put together by real trainers and are designed to be flexible, so if life gets hectic, you can easily change the sessions to fit in with everything that's going on in the real world.

 

Zwift training plans can be adjusted based on your needs. Zwift

 

All structured training in Zwift is based on your w/kg in FTP, so you need some power measurement device (an intelligent indoor bike, smart trainer, or power meter) to take full advantage of this feature.

 

If you are on an intelligent indoor bike or intelligent trainer, there is an option to allow Zwift to control resistance in ERG mode. 

 

This will override any changes to the course gradient and change the resistance according to the wattage specified in the workout. This is a great way to make sure you reach the prescribed wattage and get the most out of each training session.

 

Suppose you do not have a power measurement device. In that case, Zwift will attempt to approximate your power output using data from your speed/cadence sensor and information about the trainer you are using. However, as these numbers are only estimating, the training zones and data generated will not be as accurate as possible.

 

How Do I Do a Zwift Workout?

To do a Zwift workout, login, then click on 'Workout' under the 'World Choice' section in the middle of the window.

 

This will open a new window, where you will see two tabs—one for individual workouts and one for training plans with multiple sessions.

 

If you have already set up your FTP, you can select a workout and get started.

 

If you are new to Zwift, it is worth doing an FTP test to get an accurate baseline figure for Zwift to base your workouts on.

 

"To try to avoid overtraining, workouts in a Zwift training plan are only unlocked after a specific amount of recovery time has passed."

 

In addition to the workouts you do on your own, and there are also scheduled group workouts at any given time. Like a group ride in the real world, these start at fixed times (so you must register in advance via the events page) and involve multiple participants.

 

However, quite unlike races and group rides, group workouts keep everyone together in a group. As long as you ride, you stay in the peloton. The group chat function works well in group workouts.

 

As with individual workouts, your efforts are based on your FTP. However, in group workouts, Zwift brings everyone together, so the result is like being in an indoor cycling class. Everyone is following the same workout together, but with different individual efforts based on their fitness.

 

The group chat feature works well here, as the only messages you see (and send) are relevant to the group.

 

How Do I Upload My Zwift Rides to Strava?

There are two ways to do this in the Zwift Companion app (on an iOS or Android device) or via zwift.com.

 

You can link your Zwift account with Strava and make sure your efforts appear on the KOM / QOM leaderboards.

 

In the Zwift Companion app, tap 'More' in the bottom right corner, then tap 'Settings'. From there, tap 'Connections,' and you'll find Strava at the top of the list. 

 

Tap the + icon, and you will be prompted to enter your login details for Strava. Once this is done, your accounts will sync, and your Zwift rides will be uploaded to Strava automatically.

 

Each world contains many virtual Strava KOM / QOM to post times, including the monstrous Alpe du Zwift. Zwift

 

You'll know you're logged in if the Strava logo appears in color and the + sign has changed to a checkmark.

 

On zwift.com, the process is very similar. Log in to your account, then click on 'Settings' in the top left corner.

 

In the settings, click on 'Connections'. Click 'Connect' under the Strava logo and enter your Strava login details when prompted. You will then be automatically directed back to Zwift, where the Strava logo should now be in color rather than dimmed.

 

Can I Report Other Cyclists for Bad Behavior?

In general, Zwift is quite civilized, but you may encounter some problems.

 

For starters, it's impossible to crash or be crashed into by someone. If you feel someone is misbehaving, you can flag them with the Zwift Companion app.

 

You can also flag other passengers for foul language, harassment, or suspicious power output. Zwift has set this last category as 'flying', which means that something is wrong if you see someone flying next to you at more than 8 watts per kilogram.

 

Zwift has power profiles for world-class performances for various durations. So, if a rider is flagged, and Zwift looks at their file and sees that they are producing phenomenal power, then the rider will receive a message like 'Hey, you should be a pro!', With a recommendation to check their settings. And a notification that their ride is invisible to other riders.

 

That rider will still complete their ride and see other people in the game, but they will be invisible to others.

 

Two things can cause supernatural power in Zwift: entering the weight incorrectly (and thus altering that w/kg figure) or having an incorrectly configured trainer.

 

How Do I Customize My Zwift Avatar And Bike?

Yes, we are all individuals! In Zwift, you can customize the appearance of your rider and your bike. Go to the preferences section of the menu, and you can toggle through several options for the look of your avatar and bike in the store.

 

As you ride and complete challenges, you will earn XP and in-game currency (known as Drops). As you level up, you'll unlock more bikes and wheels on which to spend the coins you sweat through each workout. 

 

However, keep in mind that if you want the best bikes, you'll have to put in a lot of hours on the bike.

 

Zwift allows you to customize the look of your avatar, and you can also spend in-game currency earned through riding on new bikes and wheels in Drop Shop. Zwift

 

Unlockable bikes and wheels are also either more aerodynamic or lighter (and sometimes both) than the basic kit available when you start. So, the kit you unlock will make a difference to your avatar's speed in the virtual world, not just its appearance.

 

How Do I Set Up A Group Ride?

The quickest way to set up a private group ride with your followers is to use the Zwift Meetups feature in the Zwift Companion app. Head to the Events page, tap the Meetups icon at the top of the page, and then tap 'create meetup'.

 

From there, you'll have several options to customize the trip; the date and time you want to travel, where you want to travel, the route, the distance/duration, and whether or not you want to keep everyone tied in or not automatically.

 

Once you've decided on those details, invite people from your follower's list (you can only invite Zwifters who are currently following you on a Meetup trip), add some trip details, so guests know what they're invited to and then tap create a meeting.

 

How Do I Chat with Other Users in Zwift?

When using a computer, press 'M' and then start typing. Riders near you will see your messages.

 

Using the Zwift Companion application, you can use the Group Text button to chat with riders in the same group or ride. You can also press the chat box next to an individual rider to send a private message.

 

Probably the easiest way is to use the chat-to-text feature on an Android or iOS device. To do this, press the microphone icon after you have opened the message box.

 

In Conclusion

Zwift can be an excellent tool for quality workouts, but it also meets all the requirements of a social network, allowing you to interact while pedaling without much effort.

 

The app is designed to meet the needs of all types of cyclists, which is not why it was the preferred choice of professional cyclists during the pandemic.

 

You don't need to spend large amounts of money; however, the better the equipment, the better the sensations on the road, and the better the efforts will be.