Attention all cyclists! Are you tired of being stuck indoors when the weather outside is less than ideal? Do you want to take your training to the next level and ride with cyclists worldwide?
Look no further than Zwift, the virtual cycling platform that’s taking the world by storm. But don’t just ride aimlessly – you need a structured training plan to reach your goals.
Luckily, we’ve compiled a list of the best Zwift training plans designed by top coaches and athletes. Whether you’re a beginner or an advanced cyclist, we’ve got you covered.
Follow these expert tips on choosing the right plan and getting the most out of your indoor cycling. Get ready to see tangible results and take your cycling to new heights with Zwift.
Understanding Zwift Training Plans
If you’re new to Zwift or looking to take your training to the next level, you might wonder what Zwift training plans are and how they can help you achieve your fitness goals.
Look no further! We’ll explore Zwift training plans, their purpose and benefits, and how to choose the right plan for you.
What Are Zwift Training Plans?
Zwift training plans are structured training programs designed to help you improve your cycling fitness. They typically last between 6-12 weeks and are designed to balance fatigue with rest, with detailed workouts that increase in intensity over time.
Zwift training plans are available for all fitness levels, from beginners to advanced cyclists.
Interesting read – Zwift Setup Ideas For Any Budget
How to Choose a Zwift Training Plan
When choosing a Zwift training plan, there are several factors to consider.
First, consider your fitness level and experience. If you’re new to cycling or Zwift, you’ll want to start with a beginner plan. If you’re an experienced cyclist, you might want to go for an intermediate or advanced plan.
Next, consider your time availability. Between family, work, and other commitments, there’s only so much time for training each week. Zwift training plans range from 2-12 hours per week, so choose a plan that fits your schedule.
Finally, consider your goals. Are you training for a specific event or want to improve your overall fitness? Choose a plan that aligns with your goals. For example, I wanted to get the Zwift Tron bike ASAP, so I chose a lot of hilly plans for a while!
Once you’ve chosen a Zwift training plan, it’s important to stick to it to see results. Consistency is key for any long-term training program.
Zwift training plans are designed to challenge you, so don’t be afraid to push yourself. If you’re struggling with a workout, adjust the intensity or take a break, but don’t give up!
The Best Zwift Training Plans By Fitness Level
Here are some of the top Zwift training plans to consider:
Zwift 101: Cycling
Zwift 101 is the ultimate beginner-friendly introduction to Zwift and structured interval training. This plan is perfect for those new to cycling or Zwift.
It includes easy-to-follow workouts and helpful tips to get you started. The plan consists of one week of training, with two hours of riding per week.
Who Should Consider This Plan
Beginners who are new to cycling or Zwift.
Key Workouts Involved
Quick introductory workouts to help familiarize yourself with the Zwift interface, as well as two of the most popular short workouts.
If you’re new, this training video from Zwift is a good place to start.
Fondo
The Fondo plan is designed to help you prepare for a long-distance cycling event, like a Zwift Fondo.
This plan consists of 4 weeks of training, with an average of 3 hours of riding per week. The program includes a variety of workouts, including endurance rides, interval sessions, and recovery rides.
Who Should Consider This Plan
Cyclists preparing for a long-distance cycling event. Good mix of time commitment and training for a long-distance ride.
Key Workouts Involved
Sweet spot intervals, tempo rides, and endurance rides.
Build Me Up
The Build Me Up plan is designed to help you build your fitness and power over a period of 13 weeks. This plan consists of an average of 5 hours of riding per week, with various workouts to help you develop your endurance, strength, and speed.
This plan is a personal favorite – during the lockdown period, my trusty Wattbike Atom and this plan helped me lose 15 lbs!
Who Should Consider This Plan
Comprehensive training plan for cyclists looking to build their fitness and power over a period of 13 weeks. We suggest getting some baseline fitness training in before attempting this plan.
Key Workouts Involved
VO2 max intervals, threshold intervals, and hill repeats.
Zwift Racing
The Zwift Racing plan is designed to help you prepare for competitive racing on Zwift.
This plan consists of 7 weeks of training, with an average of 4 hours of riding per week. The plan includes a variety of workouts, including sprint intervals, threshold intervals, and recovery rides.
Who Should Consider This Plan
Cyclists looking to improve their performance in competitive racing on Zwift. This may not be suitable for non-competitive riders as it requires a significant time commitment.
Key Workouts Involved
Sprint intervals, threshold intervals, and race simulations.
Crit Crusher
The Crit Crusher training plan is designed to help cyclists prepare for criterium races. These are short and intense races that require a lot of speed and agility.
This plan consists of 8 weeks of training, with an average of 5 hours of riding per week. The plan includes a variety of workouts, including high-intensity intervals, sprints, and recovery rides.
Who Should Consider This Plan
This plan is tailored for those preparing for criterium races. This plan is intense and has some very challenging workouts!
Key Workouts Involved
Key workouts involved: Sprint intervals, VO2 max intervals, and recovery rides.
Tailoring Zwift Training Plans to Your Needs
Zwift training plans can help you achieve your goals, but sometimes these plans need to be adjusted to fit your unique needs and circumstances. Here are a few things to think about before you jump into the next training plan.
Making Adjustments To Training Plans
It’s important to remember that Zwift training plans are not set in stone.
They can be adjusted to fit your needs. If you’re struggling to keep up with the plan or find that you’re not seeing the desired results, it may be time to make some adjustments.
One common adjustment is to decrease the intensity of the workouts. If you’re feeling fatigued or overly sore, it may be a sign that you need to back off a little.
Another option is to increase the duration of the rest periods between intervals. This can help you recover more fully and be better prepared for the next workout.
Overcoming Common Challenges
Even the most avid MAMIL cyclists can face challenges when following a training plan.
One common issue is a lack of time. If you struggle to find time for your workouts, try breaking them up into shorter sessions throughout the day.
Another option is to adjust the plan to fit your schedule. For example, if you have a busy week coming up, you may want to shift your rest day to that week.
Missed workouts can also be a challenge. If you miss a workout, don’t worry. Simply pick up where you left off and continue with the plan. Don’t just bypass that phase of training!
If you miss several workouts, you may need to adjust the plan to make up for lost time.
Remember, the key is to be flexible and make adjustments as needed. With dedication and hard work, you can achieve your cycling goals with a Zwift training plan. Ride on!
Frequently Asked Questions
Are Zwift Training Plans Worth It?
Yes, Zwift training plans can be very effective for cyclists of all levels. They offer structured workouts tailored to your goals, be it improving your overall fitness, climbing strength, sprint speed, or endurance.
They’re free as part of your Zwift subscription!
Is it OK to Zwift every day?
It’s generally okay to Zwift daily, but be mindful of overtraining.
Mixing up hard efforts with easy recovery rides or rest days is important for sustainable improvement. Always listen to your body and allow for adequate recovery.
What are the best Zwift sessions for weight loss?
High-Intensity Interval Training (HIIT) sessions on Zwift can be highly effective for weight loss. These include workouts like ‘Jon’s Short Mix’ or ‘The McCarthy Special’.
Consistent cycling, coupled with balanced nutrition, is key for weight loss.
What is the best VO2 max workout on Zwift?
The ’12wk FTP Builder’ and ‘Build Me Up’ training plans contain excellent VO2 max workouts. Individual sessions like ‘Over, Under and Beyond’ or ‘The Gorby’ also improve your VO2 max, making you fitter and faster.
Always remember to warm up properly before these intense sessions.
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