{"id":44669,"date":"2022-12-14T16:00:25","date_gmt":"2022-12-14T15:00:25","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=709071"},"modified":"2022-12-14T16:41:57","modified_gmt":"2022-12-14T15:41:57","slug":"6-ways-zwift-can-fast-track-your-training","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/6-ways-zwift-can-fast-track-your-training\/","title":{"rendered":"6 ways Zwift can fast-track your training"},"content":{"rendered":"

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By Charlie Allenby\n \t\t<\/p>

Published: Wednesday, 14 December 2022 at 12:00 am<\/p>

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Zwift is the ideal year-round tool for taking your training to the next level.\u00a0<\/span>Until recently, getting the most out of an <\/span>indoor cycling<\/span><\/a> setup still required you to source a <\/span>training plan<\/span><\/a>, whether that was for an individual workout or a structured schedule of sessions to build towards an overall fitness goal.<\/span><\/p>\n

Zwift<\/span><\/a> has changed all of that. The <\/span>indoor cycling app<\/span><\/a> has taken the guesswork out of training drills thanks to a wealth of workouts and plans to suit all riders and fitness goals.\u00a0<\/span><\/p>\n

The platform has also added entertainment to what was previously, for some riders, a masochistic pastime, meaning you look forward to an indoor workout rather than seeing it as a necessary evil.<\/span><\/p>\n

Here are six ways to use Zwift to fast-track your training.<\/span><\/p>\n

1) Set a target<\/h2>\n
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Zwift\u2019s monthly Z Fondo rides are the perfect way to test your legs in an organised event.<\/span><\/figcaption> Zwift<\/i><\/span><\/div>\n

Unless you have access to a <\/span>cycling coach<\/span><\/a> who pores over your <\/span>power data<\/span><\/a>, there\u2019s a good chance your training is not entirely focused.<\/span><\/p>\n

Zwift is able to provide some clarity thanks to its selection of more than 1,000 workouts, which use your <\/span>FTP<\/span><\/a> and <\/span>training zones<\/span><\/a> to guide the intensity of each session.<\/span><\/p>\n

Whether you\u2019re making your first attempt at structured riding or are a seasoned pro, Zwift will ensure you get the most out of your time on a smart trainer.<\/span><\/p>\n

Ranging from four to 12 weeks in length, each training plan has a specific focus \u2013\u00a0from getting you primed for the specifics of <\/span>gravel riding<\/span><\/a> to fine-tuning your fitness for a <\/span>time trial<\/span><\/a>. Our guide to the <\/span>best workouts and training plans on Zwift<\/span><\/a> has everything covered.<\/span><\/p>\n

In addition to its array of plans, the monthly Zwift Fondo group rides are a great way to test your legs and progression indoors before attempting a long-distance ride on the road. <\/span>\u00a0<\/span><\/p>\n

Zwift Fondos are scheduled across the first weekend of every month, starting December 2 2022 and running until April 2 2023.<\/span><\/p>\n

2) Explore the new Urukazi map<\/h2>\n
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The Urukazi map is the latest addition to Zwift.<\/span><\/figcaption> Zwift<\/i><\/span><\/div>\n

One of Zwift\u2019s biggest draws is the visual stimulation it provides in its nine virtual worlds: Makuri Islands, France, Paris, Watopia, Richmond, London, Innsbruck, New York and Yorkshire.<\/span><\/p>\n

Rather than half-watching another TV series or settling in for some screen-free music-based motivation, the indoor platform provides an immersive riding experience.\u00a0<\/span><\/p>\n

When connected with one of the <\/span>best smart trainers<\/span><\/a>, your output powers an avatar around one of Zwift\u2019s online worlds, while the trainer\u2019s resistance adapts to simulate virtual gradients.<\/span><\/p>\n

Each of Zwift\u2019s worlds is available on a rotating schedule (as well as two more \u2013 Crit City and Bologna \u2013 that are exclusively for events and races), with thousands of kilometres of virtual asphalt, cobblestones and gravel to cover.\u00a0<\/span><\/p>\n

New maps and routes are also added frequently. The latest addition, the <\/span>Makuri Islands\u2019 Urukazi map<\/span><\/a>, features eight new loops for some fresh training motivation, whether you\u2019re exploring at your own pace or using your trainer\u2019s <\/span>ERG mode<\/span><\/a> for intervals.<\/span><\/p>\n

3) Get insight from the pros<\/h2>\n
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Want to train like a pro? Join the Ineos Grenadiers for a training camp on Zwift.<\/span><\/figcaption> Zwift <\/i><\/span><\/div>\n

If you\u2019ve always liked the idea of a <\/span>warm-weather training camp<\/span><\/a> but have been put off by the logistics (and price), then Zwift has got the workout schedule for you this winter.\u00a0<\/span><\/p>\n

You can take part in four different pro-inspired virtual camps, and simulate the training workouts and sessions used by the likes of Ineos Grenadiers, Jumbo-Visma, Movistar and BikeExchange-Jayco.<\/span><\/p>\n

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Training camps are running for the Ineos Grenadiers, Jumbo-Visma, Movistar and BikeExchange-Jayco teams.<\/span><\/figcaption> Zwift <\/i><\/span><\/div>\n

While the workouts are available on their own on-demand, the main draw is the chance to take them on as part of a group ride. <\/span><\/p>\n

Scheduled throughout December and early January, the events will enable you to take on a Wout van Aert-inspired <\/span>VO2 max<\/span><\/a> session or Jess Allen\u2019s domestique-focused workout alongside hundreds of other Zwifters.\u00a0<\/span><\/p>\n

Plus, depending on the session you sign up for, you might even be in the presence of a WorldTour pro.<\/span><\/p>\n

4) Get back on track<\/span><\/h2>\n
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Zwift offers a wide range of workouts and structured training plans.<\/span><\/figcaption> Zwift<\/i><\/span><\/div>\n

If you\u2019re <\/span>new to cycling<\/span><\/a>, have taken an extended break, or are <\/span>returning from injury<\/span><\/a> or <\/span>pregnancy<\/span><\/a>, Zwift\u2019s 12-week \u2018Back to fitness\u2019 and \u2018Build me up\u2019 plans are the ideal antidote to kick-start your training.<\/span><\/p>\n

The former is structured around two workouts a week, to ensure a manageable schedule.\u00a0<\/span><\/p>\n

The aim is to take your baseline fitness and gradually improve it through a combination of progressively harder workouts and increased training volume. All sessions are less than an hour, but provide a real bang for their buck.<\/span><\/p>\n

Alternatively, the \u2018Build me up\u2019 plan is aimed at slightly more experienced cyclists, with volume averaging five hours per week over four sessions.\u00a0<\/span><\/p>\n

It\u2019s ideal for those who are looking to add some structure to their training, with a goal of improving fitness come next year\u2019s targets in spring and beyond.<\/span><\/p>\n

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Zwift has expanded its sub-30-minute workouts significantly.<\/span><\/figcaption> Zwift<\/i><\/span><\/div>\n

If these sound like too much of a time commitment, Zwift has also recently added two new four-week training plans: \u2018Fast track fitness\u2019 and \u2018Build me up lite\u2019.\u00a0<\/span><\/p>\n

\u2018Fast track fitness\u2019 features two workouts per week that are no longer than 30 minutes each, so is a great training plan for newer riders or those embarking on their first structured training plan.<\/span><\/p>\n

Meanwhile, \u2018Build me up lite\u2019 is a handy bridge between those first steps and a heavier training load, with two 30 to 35-minute sessions per week for four weeks.<\/span><\/p>\n

5) Compete against yourself<\/h2>\n
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HoloReplay enables you to race against yourself.<\/span><\/figcaption> Zwift<\/i><\/span><\/div>\n

Chasing personal bests has always been a feature of Zwift, where a leaderboard showing your 90-day best pops up when tackling in-game segments, but the <\/span>introduction of HoloReplay as part of this winter\u2019s updates<\/span><\/a> has taken that to the next level.<\/span><\/p>\n

Essentially a ghost version of you, that can be used to race or pace yourself against during a free ride, the HoloReplay can be set to show your 90-day personal best, most recent effort or both at the same time.\u00a0<\/span><\/p>\n

As well as providing a clear comparison of your fitness levels, when set to \u2018most recent\u2019, it can also be used for negative split training on one of Watopia\u2019s virtual hills, or as an added incentive during sprint <\/span>interval training<\/span><\/a>.<\/span><\/p>\n

6) Go racing \u2013 and have some fun along the way<\/h2>\n
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Stoke your competitive fire by racing on Zwift.<\/span><\/figcaption> Zwift <\/i><\/span><\/div>\n

While structured workouts and training plans are a surefire way to fast-track your fitness, mixing things up and adding some spontaneity into the equation is key.<\/span><\/p>\n

If you\u2019re looking for a hard, all-out session with a competitive edge, little compares to <\/span>Zwift racing<\/span><\/a>.\u00a0<\/span><\/p>\n

Virtual races often start at a flat-out pace, putting you in the red, and can be a case of holding on for dear life until things settle down.\u00a0<\/span><\/p>\n

But the high-intensity nature of Zwift racing can be a great alternative to an interval workout. Plus, competing against others doesn\u2019t feel like training and will break you free of a more formulaic workout session.<\/span><\/p>\n

Alternatively, Zwift provides numerous opportunities to ride with others \u2013\u00a0whether <\/span>as part of a club<\/span><\/a> or an organised event \u2013 and its chat tool mimics the social aspect of a real-life group ride.<\/span><\/p>\n

You can also use the new Pacer Groups feature to find a virtual group ride at any time of the day, at a pace that suits you.<\/span><\/p> <\/body><\/html>\n

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By Charlie Allenby Published: Wednesday, 14 December 2022 at 12:00 am Zwift is the ideal year-round tool for taking your training to the next level.\u00a0Until recently, getting the most out of an indoor cycling setup still required you to source a training plan, whether that was for an individual workout or a structured schedule of […]<\/p>\n","protected":false},"author":24,"featured_media":44670,"template":"","categories":[1],"acf":{"readingTimeMinutes":"7"},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/12\/6-ways-zwift-can-fast-track-your-training.jpg",1920,1080,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/12\/6-ways-zwift-can-fast-track-your-training-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/12\/6-ways-zwift-can-fast-track-your-training-300x169.jpg",300,169,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/12\/6-ways-zwift-can-fast-track-your-training-768x432.jpg",768,432,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/12\/6-ways-zwift-can-fast-track-your-training-1024x576.jpg",800,450,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/12\/6-ways-zwift-can-fast-track-your-training-1536x864.jpg",1536,864,true],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/12\/6-ways-zwift-can-fast-track-your-training.jpg",1920,1080,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"By Charlie Allenby Published: Wednesday, 14 December 2022 at 12:00 am Zwift is the ideal year-round tool for taking your training to the next level.\u00a0Until recently, getting the most out of an indoor cycling setup still required you to source a training plan, whether that was for an individual workout or a structured schedule of…","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/rss_feed\/44669"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/rss_feed"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/types\/rss_feed"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/users\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media\/44670"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media?parent=44669"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/categories?post=44669"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}