ZWIFT WORKOUTS - How to get the most out of workout mode
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- เผยแพร่เมื่อ 11 ก.ค. 2024
- Here's a video for you folks trying to navigate workout mode in Zwift! It can be a bit overwhelming if you're first starting out with structured training or with Zwift in general. I go through all the elements of workouts so that you can get the most out of your training!
Workouts 101 Video: • EVERYTHING You NEED To...
ERG Mode Video: • Everything You Need To...
XP Article: zwiftinsider.com/xp-for-cycli...
Earning Stars Article: www.zwift.com/news/14369-zwif....
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If you want 20% off your first order of Lactigo, use my discount here (Coupon code EIP 20 if you don't follow the direct link): www.lactigo.com/EIP20
Additional Helpful Resources:
Books:
The Cyclist’s Training Bible: amzn.to/2X0pmFF
The Triathlete’s Training Bible: amzn.to/3mD5ctX
80/20 Triathlon: amzn.to/3BvOpzm
80/20 Running: amzn.to/3uX9JeJ
Jack Daniels' Running Formula: amzn.to/3AJGPzR
Run Less Run Faster: amzn.to/3iOfUNn
Triathlon Running Foundations: amzn.to/2YzxIVd
Triathlon Bike Foundations: amzn.to/2YDjfYl
Triathlon Swimming Foundations: amzn.to/3iNExJX
Videos for the base season:
The overload principle explained: www.youtube.com/watch?v=PvqZo...
Fitness explained: www.youtube.com/watch?v=erRuf...
The Truth About Base Training: www.youtube.com/watch?v=SDOo0...
Zwift Equipment:
Heart Rate Monitors:
Garmin HRM Dual: amzn.to/3a5FMj1
Garmin HRM Pro: amzn.to/3B7FO5H
Wahoo Tickr: amzn.to/3oDlGF5
Wahoo TickrX: amzn.to/3Aa7ntW
Wahoo Tickr Fit: amzn.to/3BdYz7E
Polar H10: amzn.to/3a60fnN
Zwift Runn: www.zwift.com/shop/product/runn
Running Foot Pods:
Zwift RunPod: www.zwift.com/shop/product/zw...
Suunto Foot Pod: www.suunto.com/en-us/Products...
Polar Foot Pod: amzn.to/2Yrptun
Stryd Power Meter: buy.stryd.com/us/en/store?_gl...
Smart Trainers (currently in-stock):
Saris H3: amzn.to/3E42YLd
Elite Suito: amzn.to/3aYwkhN
Tacx Flux: amzn.to/3b1vl08
Tacx Neo 2T: amzn.to/3B5gnkz
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0:00 Teddy
0:40 Who This Is For
1:35 A Note On The Menu
2:02 Entering Workout Mode
3:05 The Workout Screen
7:00 Creating Your Own Workout
11:50 Workouts and XP
12:43 Earning Stars
14:17 Free Ride
15:22 Workout Text and Cadence
17:00 Doing The Workout
18:50 What Is Bias?
19:52 On-Screen Controls
21:14 Using the Companion App
24:06 Digging Deeper
Here's a video for you folks trying to navigate workout mode in Zwift! It can be a bit overwhelming if you're first starting out with structured training or with Zwift in general. I go through all the elements of workouts so that you can get the most out of your training!
I realize I kept saying "on valleys" instead of "on intervals" I have no idea why the hell I was doing that or why I didn't notice it while editing... Just chalk that up to me being an idiot!
Workouts 101 Video: th-cam.com/video/pnK6_3rSyh8/w-d-xo.html
ERG Mode Video: th-cam.com/video/rD5UtD4Bcbo/w-d-xo.html
XP Article: zwiftinsider.com/xp-for-cycling-workouts/
Earning Stars Article: www.zwift.com/news/14369-zwift-how-to-successfully-complete-an-interval#:~:text=During%20a%20structured%20workout%2C%20Zwift,is%20too%20far%20off%20target.
If your main job is a school teacher, then your students would come from your classes very well informed. You explain Zwift better then anybody else on youtube that I have seen yet.
Seriously
What a great video! Zwift should hire Sarah to make educational videos especially for beginners like me. 😊
Your videos contain SO much useful information. They are invaluable. Thanks so much. And also, thanks for not playing music in the background. As a cyclist over 60, I can't tell you how much easier it is to assimilate this information when there is no music in the background.
Thank you, so glad this was helpful!
Nicely done, Sarah! Thank you for putting this together.
Just the information I needed, thanks for this, and all your work.
Brilliant Sarah, thanks👏. Loads of valuable information and shortcuts I never knew existed. 👍
I am relatively new to your channel. I did subscribe. I enjoy the thoughtfulness and simplicity in which you educate. The channel is fun! Thank you!
I hope you gave Teddy all the attention he needed. =D
Great video, as always. I've been riding Zwift since the beginning...and this video taught me stuff I didn't know!
Never considered building my own workout, but now I know how. Helpful as always!
Glad it is helpful!!
was finding for this, great info, thank you!!!
Great video! Thank you.
very helpful - even after years of Zwifting! Great quality content, well produced, well said. Thanks!!!
your videos are really good. you're so thorough and the way you explain things leaves nothing to wonder about. you cover all the bases and make things very understandable. i really like these videos very much
Awesome video! And as you were discussing the controls I was thinking “she should cover the Companion App.” And then boom… you covered the Companion App! 😁
Brilliant information thanks.
As a new zwifter and subscriber to your channel your videos have really helped me navigate and get the most out of zwift.Could you do an in depth review of the different training plans and your opinions regarding them?thanks very much I am continuing watching your back catalogue of zwift vids😀😎🚲
MY MAN TEDDY!!!
Awesome video as always, I have never used Zwift but a couple of friends have asked me to, your videos have been super helpful and have helped me with my beginner's anxiety
Glad to hear it! Zwift has been a game changer for a lot of us, from beginner to advanced, there's something for everyone! I have been critical of some shortcomings, but on balance, it's a great platform
U are best! Married already?
Thank you for doing this, it was very informative and helpful, didnt know I could crate my own.
I've been Zwifting for nearly two years (and using workouts for most of that time) and I learned several things from this. Great video as always, Sarah!
There are few weirdnesses around Zwift workouts and group rides.
1. You can't do a workout when you're in an event, at least it has never worked for me. My most recent attempt was during the 2nd Tour de Zwift stage. The "workout" button was greyed out.
2. You *can* do a workout during a meet-up, even a banded meet-up. You have to enable the workout *after* you join the meet-up. If you enable it before (even at the start menu if you're in the midst of a training plan) the workout seems to disappear when you join the meet-up.
3. Not everyone in the meet-up needs to do the same workout, or any workout at all. One rider can do workout A, another rider workout B, and a third rider JRA.
P.S. Hi, Teddy!
Good refresher and even learned a few items, like bias. Never considered building my own workout, but now I might give it a shot. Thx
It is unbelievably hard to achieve any star without ERG mode, sometimes I occasionally stumble upon some TH-cam videos of folks doing their workouts without ERG and chapeau to all of them!
Awesome thanks
Been building my workouts in TrainingPeaks as doing 80/20 triathlon training program from Matt Fitzgerald and then importing into Zwift , pretty easy to do might be worth a follow up on this as it’s really useful. Good video as ever
I did a video on connecting TrainingPeaks to Zwift about 2 years ago. Not a big hitter in search, but it's out there. 🙂
@@EverythingIsPhotogenic thanks this way of doing workouts is new to me as have usually used the set Zwift programs rather than single ones. Usually I like to use Zwift for events, WTRL or set training programs, just jumping on a doing an unstructured ride is a little dull for me
This was very helpful, im currently doing traing sessions and I never use the companion app due to my setup , but I'll bookmark this video and the other references you spoke of too. I know you may not answer this but besides being an endurance athlete, what else do you do for work ? You're very good at speaking/explaining and with computers . Just curious , thx for doing all these videos, you're my "go to" youtuber for anything zwift/training info🙂✌️
Good video
Thanks for yet another informative video.
P.S.
I just did my first zwift race in several months and it's the same old cheating. I've done just a few rides in the past few months since I'm training for a marathon that's coming up in early March. I am in very good aerobic shape so I thought I would see how I would do in a zwift cycling race since I've lost about 5 kg (11 pounds) since I last raced on zwift.
I accidentally entered Cat A ZHQ FutureWorks anti-sandbagging (Champ- Elysees) and finished 2nd of 3. The guy that won averaged 244 watts and 4.9 W/KG..of course he wasn't on zwift power. He had a pretty unique (uncommom) first and last name so I looked him up...there's no way he weighs 50 KG.
Danke!
Thank you so much 🙌
Fuego
One thing that took me a long time to figure out is that Free Ride is really ERG off and not sim mode. Adjusting the incline may be necessary to produce the appropriate power without spinning out or over torquing.
Hello, I hope you are well. We miss you
Unrelated to the topic at hand but I’ve watched many of your videos and I’m curious if you have advice on how to be more articulate/well spoken. I enjoy your use of idioms too.
Greetings Sarah, I had a question about the "Challenges" on Zwift. I recently completed the Mt Everest challenge and unlocked the Tron bike....(that took some serious climbing). The other 2 challenges of Italy and Northern California are listed. There is a 4th "locked" challenge that I am guessing you have to do the remaining 2 challenges to unlock the 4th one. I was just wondering if you knew what the 4th challenge was. I have not seen any reference videos as to what that 4th locked channel is, I was just wondering if you had done all 4 or not....Thanks!
Awesome job, as always! 👏👏👏 Question: Let's pretend I am going to do the short course for the 6th stage of the TdZ and I am not really interested in staying within the blob or where I finish in the standings. What I am interested in is averaging, say, 250 Watts for the whole ride. Is there way to incorporate a workout in ERG mode to do this so I don't have to do anything but keep a constant cadence and let ERG mode do its thing for me? I am riding a 43 year old, steel, friction shifter bike (Raleigh SuperCourse) and it is a real challenge to keep changing gears quick enough to achieve this end result.
Unfortunately, it's not possible from within Zwift itself - group rides and workouts are mutually exclusive unless it's a group workout. If you are using equipment that is ANT+ capable, you can use an outside program to do this and keep the controllable trainer disconnected from Zwift. Many of the indoor trainers have their own apps that allow you to tap into the ERG mode and set a simple fixed wattage that you can hold. Some have workout builders you can use as well if you wanted to change it up. Of course there is always using something like TrainerRoad/Rouvy/SYSTM/Xert simultaneously with Zwift, but those would, of course, require an additional subscription. Most of the mainstream trainer apps provide a basic function to do what you are looking for free 🙂
@@EverythingIsPhotogenic Thank you so much for the reply. 😘 I suspected Zwift didn't have this functionality. But I am going to check the app for my trainer and see if that suggestion might be an option.
@@EverythingIsPhotogenic Hi Sarah, I wanted to report back to let you know that I tried a hack yesterday to try to avoid having to use my friction shifters on group rides where I want to keep a steady wattage. I set the trainer difficulty to the lowest setting as that essentially created a flat route to ride. It's not as delicious as ERG mode, but it was quite easy for me to keep a steady power output when I didn't have to deal with using my friction shifters. Once the event was over, I set the difficulty back to normal as, in general, I enjoy the realism of feeling the changes in road steepness in my rides. BTW, I know this has been discussed before, but trainer "difficulty" is a sorry ass, confusing, name for this feature. They should call it something like "gradient realism level" or "GRL." Right?
Question, someone answer please: so if I click on the erg mode using the companion app I can add incline during a workout, like increasing the hill percentage? Wanna know this because I want to create a structure uphill workout
What is the red line above the coloured zones at the bottom of the screen
What tv is that? Does itv work well as a monitor?
I think I have you and Teddy to thank for my sudden desire for a cat
LOL! Teddy thinks he's a dog, but he's a blast!
I hope you’re ok as I haven’t seen anything from you in a while 🙏🏾
How do you find the workout/training on a android table or phone?
Intuitively it would seem that with ERG mode on, that it should Not Even Be Possible to ride at a wattage that is different than the workout is currently calling for. But from my limited attempts at workouts, it seems that you are Not Strictly Forced into the exact wattage that the trainer is supposed to be simulating at that point. What am I not understanding?
It's impossible for the human body to hold a fixed power. Even at a fixed resistance and a constant cadence, your power will fluctuate up to 10 watts, potentially more. If the trainer tried to micro adjust for the changes in circumferential velocity and torque, you wouldn't be able to maintain a reasonable interval because the resistance would be constantly fighting you. The trainer doesn't generate the power, you do, the trainer can only read the power over several seconds and decide whether or not you're on target. If you are over, release resistance to give your legs the signal to produce less power, if you're under, more resistance to force you to pedal harder, and the adjustment will cease when there is an approximate match.
Ok, it's clear now. Thanks! Your comment of "The trainer doesn't generate the power, you do, the trainer can only read the power" is what made it finally click in my head that it can't do what I was thinking it would do.
Again, thanks for making all the videos that you do! From General Training, to Zwift Specific... I can't begin to tell you how helpful they have been to me!
What the heck is wrong with a menu bar with menus for events, store, ..etc in the main app? I don't get the need for a "companion" app. Why do you have to start a ride to do stuff?
As I mentioned in the beginning, the main menu is being changed. However, that will not negate the utility of the companion app. For people on Apple TV, PC, Mac, etc, trying to interface with the screen to make the changes I outlined, is difficult, especially when working hard. The Companion app creates a customized remote that negates the need for excess button presses or navigation on a mouse, keyboard, remote, or even touchscreen.
The companion app is very handy for following a workout if you are using your tv for something else like Netflix. When doing a race/group event, of course I am always watching Zwift, but often during a workout I’m watching a movie and using the companion app to follow my workout on my phone
Hi Donald, If you are using an Apple TV with Zwift, and want to connect more than 2 Bluetooth Devices to the program, you need to use the Companion app. The Apple TV only accepts the input from 3 Bluetooth Devices and the remote uses up one of those three.
I don’t know that we’ve ever seen the top of your head before. Where’s your toque, eh?
What can I say, I like hats!
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