How to get started with Zwift and indoor cycling
Zwift is a popular training program and cycling platform that makes indoor cycling more engaging by placing you in a virtual world. With Zwift, you can cycle, train, and compete against other riders online, and since its launch in 2014, its popularity has significantly increased. The number of users particularly rose during the pandemic, and we can estimate there are around one million active monthly users. For many, Zwift is a worthy substitute for outdoor cycling during the winter months and an opportunity to participate in group activities, races, and training programs.
Zwift combines training programs with graphics reminiscent of a computer game. You create an avatar that cycles in unrealistic landscapes and fantasy worlds. The platform reacts to how hard you pedal, providing a dynamic cycling experience where the terrain affects resistance. For example, cycling uphill will require more power, just like in real life.
Zwift currently has eleven worlds you can explore:
- Watopia (available daily)
- France
- Innsbruck
- London
- Makuri Islands
- New York
- Paris
- Richmond
- Yorkshire
Two guest worlds rotate daily, in addition to Watopia being permanently available. In these worlds, you can participate in races, group activities, and explore dedicated routes that grant extra experience (XP) upon completion.
Zwift levels and upgrades
You earn XP points by cycling, and you level up as you collect points. Zwift levels range from 1 to 100, and it takes approximately 810,000 XP to reach the highest level. Each level provides access to new rewards like bikes, wheels, and clothing in Zwift’s "Drop Shop."
What does Zwift cost?
A Zwift subscription costs approximately €20 per month or €200 per year (as of November 2024). Registration can be done on zwift.com, and the game is available on PC, Mac, iOS, and Android. Membership can be paused during the summer and reactivated as winter approaches.
To use Zwift, you need measurement instruments such as a smart trainer, power pedals, or cadence sensors. Many smart trainers can connect directly to your device via Bluetooth or ANT+, providing Zwift with precise information about your power output.
How to connect your bike to Zwift
- Smart Trainer: This is the most popular solution. A smart trainer adjusts resistance according to the terrain in Zwift, making it harder on inclines. With ERG mode, the trainer automatically adapts resistance during workouts.
- Dumb Trainer: A simpler type of trainer where resistance is constant. The terrain in Zwift does not affect resistance, and you must adjust your effort yourself.
- Zwift Bike or Wahoo Kickr Bike: If you prefer a dedicated bike for Zwift and have a few thousand euros you're keen to spend, you can invest in one of these.
- Classic Rollers: These come in both smart and simpler versions. The advantage is that you balance the bike, but it requires some technique.
Zwift Companion App
The Zwift Companion App serves as an additional tool during your ride. The app allows you to chat with other users, view real-time data for power, cadence, time, elevation, heart rate, speed, and distance. You can also sign up for group activities and races, select routes, and monitor your progress.
PowerUps provide temporary benefits during your ride in Zwift:
- Large Bonus: Grants 250 XP points.
- Small Bonus: Grants 10 XP points.
- Featherweight: Reduces your weight by 10 percent for 15 seconds (useful on ascents).
- Truck Draft Boost: Increases the effect of drafting by 50 percent for 30 seconds (flat terrain).
- Helmet Aero Boost: Reduces air resistance by 25 percent for 15 seconds.
- Breakaway Burrito: Makes you "undraftable" for 10 seconds.
- Invisibility: Hides you from other riders for 10 seconds (for quick getaways).
- Steamroller: Reduces rolling resistance on gravel for 30 seconds.
- Anvil: Increases weight by 50 kg for 30 seconds (useful on descents).
Structured Training with Zwift
Zwift offers structured workouts and training plans for all levels. With a smart trainer, you can use ERG mode, which automatically adjusts resistance. This makes Zwift an effective tool for targeted training, whether you're following a multi-week plan or training in a group.
FTP and W/KG on Zwift
FTP (Functional Threshold Power) is the average power output over one hour and provides a measure of cycling capacity. Zwift has its own FTP tests of 20 and 60 minutes. Once you know your FTP and weight, you can calculate your W/KG (FTP divided by weight), which is used to determine your level in Zwift competitions.
Drops and Drop Shop in Zwift
For every kilometer you cycle, you earn "Drops" which can be used in Zwift’s Drop Shop to purchase cycling gear. Access to equipment depends on your level.
Pace Partners in Zwift
Zwift offers nine Pace Partners, robotic riders with consistent W/KG, who cycle fixed routes. They can be good companions for sessions where you want company or a specific pace.
Zwift and Strava
Zwift can be linked with Strava so that all your sessions are automatically uploaded. The kilometers you cycle on Zwift count towards Strava, allowing you to keep track of your progress.
