Zwift 101: Cycling


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Workout overview

Duration: 30m

Stress points: 19

Zone distribution

Z1: 18m

Z2: 6m

Z3: 3m

Z4: 2m

Z5: 1m

Z6: -

61%
21%
10%
7%
2%
0%

Welcome! The first workout of this plan introduces the idea of different Training Zones, and the required intensity and length of efforts. Understanding 'Training Zones' and their use, will allow you to take your fitness journey to the next level. You'll also learn about the Zwift interface while working through various efforts and durations.

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Workout overview

Duration: 30m

Stress points: 24

Zone distribution

Z1: 15m

Z2: 7m

Z3: 3m

Z4: 6m

Z5: -

Z6: -

48%
22%
10%
20%
0%
0%

Intervals - What are they? In cycling, 'Intervals' defines periods of higher intensity work alternating with low intensity periods of recovery. Intervals play an important part in your training, increasing fitness and allow you to burn more calories over a short period of time. This workout looks at different ways of completing intervals and why they're a necessary training staple.

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Workout overview

Duration: 30m

Stress points: 19

Zone distribution

Z1: 19m

Z2: 8m

Z3: -

Z4: 2m

Z5: -

Z6: 2m

63%
27%
0%
5%
0%
5%

With interval training under your belt, you're ready to hit the high intensity efforts. Zone 6, or Anaerobic Capacity intervals are generally 30sec to 3min in duration, and completed in 'sets' - a group of consecutive intervals - with long recovery between sets.

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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%
0%
0%
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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