Getting Started

Getting Started with Zwift

What is Zwift

Zwift is a online cycling program and videogame that enables users to interact, train, and compete in a virtual world. It is a fun way for us to meet up virtually and train together. Zwift works best with a smart trainer as it can adjust the resistance so you can “feel” the grade.

 
 

How to get started with Zwift

 
 

Zwift offers a free trial for new users, then it is about $15/month. Download the application and create your account on Zwift.com. It is also recommended that you download the Zwift companion app to your phone.

How to join the Zwift Meetup

Step 1. Be sure that you have the Zwift Companion App on your phone.

 
companionapp.png
 

Step 2. Follow me - Kevin Livingston

In the Zwift Companion App, click on the top menu "Zwifting Now" >

 
 

On the next screen, click on the search icon in the top right corner

Search for me on the list - Kevin Livingston. I have a racing photo as well as the circled check mark next to the USA flag.

Click on the + orange icon.

 
 

Step 3. If you have not signed up before, sign up HERE with your name as it appears on Zwift in the body of the email so I can invite you to the MeetUp.

Step 4. Check either this evening or tomorrow morning via the ZWIFT Companion App for your Meetup invitation and accept. It will appear under your EVENTS menu bar.

 
 

For additional help, check out JOINING A MEETUP.

Step 5. In the morning, log in to Zwift 5-6 minutes before 7 am and select "Ride". It doesn't matter the course. Once you are in the Zwift world, you will see a button in the lower left hand corner of the screen to join meetup. Click on that button and Zwift will take you to the ride. If you are on earlier Zwift will populate the option to join as the Meetup approaches. 

Note: You MUST join the Meetup BEFORE it starts. There is no way to join after the event starts!

See you there!

RELATED ARTICLES

new to our virtual training?

Check out this great article to help you get started!

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Your Questions Answered - Virtual Workout FAQ

Question: I’m never ridden a bike indoors, how do I get started?

Answer: At a minimum, you’ll need a stationary bike or a trainer for your bike to follow along with our workouts. We often reference cadence (RPM) in our workouts which you can obtain with either a cadence sensor or a smart trainer. We also recommend that you have a heart rate monitor. A few other nice to haves would be a water bottle, towel, and a good fan! Check out this video for more info.

Once you have your equipment, we can explore how to get your workout! The simplest option would be to follow along with one of our workouts on YouTube using your phone or computer. If you want to get fancy, you can download the workout file to follow along on Zwift or another training device. Instructions here.

Question: If I were to buy a bike for in-home training, would you recommend Zwift? I gave away my old fluid trainer because I hated it, so I’m left without a good indoor option. Wondering if you have any opinions. 

Kevin: Yes, I like Zwift. You can always do a free trial as the ‘zwift’ side of it is just an app. Here is a link to connecting various set-ups. Obviously some are a better user experience but they've gone out of their way to find solutions for most any set-up.

Have a QUESTION?

Join the discussion on our Pedal Hard Athletes Facebook Group or Contact Us.

Reading Your Workout

Reading a workout can look like a foreign language at first, but you’ll quickly start to understand the jargon! Here are some tips to help you get started.

Glossary of Terms:

WU= warm up
REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)
ST= strength
CD= cooldown
PU= pick-up
AT= above TH (threshold)
Z6= VO2 Max power +

Here’s an example workout with explanations:

WU: 10'  - Warm up for 10 minutes, spin easy
SS: 5',Z2, 90s rpm  - 5 Mins in upper Z2 (steady state), Cadence 90
TEMPO: 3x8' upper Z3 w/3x20" throughout with bump to LT - Do 3 reps of 8 mins in upper zone 3 (tempo)  and inside those reps, add a 20 second increase to LT
P/U: 3' build of rpm starting 80 rpm mid Z2 - 3 min set, start lower RPM @ 80 and increase RPM but stay in Zone 2 the whole time
CD: 5 - Cool down 5 mins

See, easy!

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or Contact Us.

Establishing your Zones

All of your training will be done in your own personal power or heart rate zone.  To better understand this, read this blog post about cycling threshold. If you do not know your zones, you can follow this article to determine your zones. 

For the FTP Test, we recommend that a heart rate monitor so you know what your average heart rate is during the 20 mins test.   If you have a power meter, you can record your average power as well, but it’s not required. For best results, we suggest you deduct 10% from your average heart rate for your Threshold Heart Rate value. If you are using Training Peaks, you can add this to your settings (Settings > Zones > Heart Rate).

Understanding your Zones

A little more about zones.   Here are the definitions and the “feel”.  If there are two names, the first is the lower part of the zone, the second the higher part of the zone.  

Z1 = Recovery - 1-2 effort, very easy
Z2 = Endurance/Steady State - 2-3 effort, conversational – could ride “forever” at this pace
Z3 = Medium/Tempo - 4-6 effort working- could hold for 90 mins-2 hours – conversational but working
Z4 = Threshold - 7-8 effort - could do this for 30 to 40 mins with VERY FOCUSED effort.  Can talk, but it’s not a conversation
Z5 = AT (above Threshold) - 8 –9 effort Save this for working really hard hills or last sprint through a tough section
Z6= VO2 max – 10 effort.  Not something you’ll want to be doing for more than a minute)

 

Connect with us