Zwift 101: Cycling


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Workout overview

Duration: 21m

Stress points: 16

Zone distribution

Z1: 3m

Z2: 13m

Z3: 6m

Z4: -

Z5: -

Z6: -

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29%
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This workout introduces some of the basics around typical endurance training. Most riders will spend most of their time in the Base (Zone 2) and Tempo (Zone 3) zones. These are comfortable, mostly aerobic intensities that will help you gain real fitness and make riding a bike more fun.

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Workout overview

Duration: 30m

Stress points: 26

Zone distribution

Z1: 16m

Z2: 3m

Z3: 2m

Z4: 5m

Z5: 4m

Z6: -

53%
11%
7%
17%
12%
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This workout introduces the concept of threshold - often called FTP (short for Functional Threshold Power). Think of your threshold like a 'red line.' Stay below this line, and you can go for a long time (longer, even, than you want to!). But once you go above your threshold, even with proper training, it will become very hard very quickly. This workout is especially designed to help you pace yourself through the ramp test at the end of the plan which will set your FTP.

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Workout overview

Duration: 33m

Stress points: 136

Zone distribution

Z1: -

Z2: 10m

Z3: 10m

Z4: 1m

Z5: -

Z6: 12m

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30%
30%
3%
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36%

This is a ramp test designed to estimate your FTP. A ramp test uses a relatively short progressive build of one minute steps to quickly identify the upper limit of your aerobic capacity. The ramp portion of the test should, ideally, take about 5-20 minutes to complete. It should start out feeling extremely easy. And then, rather suddenly, it will get much, much harder. It is at that point - when the difficulty really shifts - that you need to dig in. From there, you should max out within 3-5 minutes. This is a maximal effort until exhaustion. You are trying to record your absolute best one minute power. So keep pedaling until you simply cannot go any further. At that point, stop pedaling and the test will automatically end and will shift to a nice long cooldown.

This is a seated test with a focus on smoothness and consistency. Focus on keeping a good position on the bike with a nice steady cadence of ideally over 80-95rpm. Expect your cadence to fall a bit near the end of the test; that is normal. Just don't let yourself get bogged down and mashing. The focus here is on aerobic power. Good luck!

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Workout overview

Duration: 29m 30s

Stress points: 31

Zone distribution

Z1: 6m

Z2: 16m

Z3: 6m

Z4: -

Z5: -

Z6: 3m

20%
53%
19%
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8%

Looking for a solid effort done in 30 minutes or less? This is a fun workout to do. A little something for the sprinters, and a steady state block to build a little FTP (Functional Threshold Power). You'll get to use everything you've learned so far.

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Workout overview

Duration: 30m

Stress points: 40

Zone distribution

Z1: 3m

Z2: 5m

Z3: 10m

Z4: 6m

Z5: 6m

Z6: -

10%
18%
32%
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20%
0%

You've got 30min to spare and you wanna make it count.

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