Getting started with your Virtual Workout

Ready to Join us for a Virtual Workout?

Here’s how to get started step by step:

  1. Get your indoor cycling studio set up. 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! Here’s a great video to get you started:

 
 

  1. The second part of your cycling studio will be how we will train together:

    • SIMPLE: Follow along with the workout on YouTube using your phone or computer. Use the video for coaching on interval time and added motivation using your own heart rate and/or power zones.  

 
youtube screenshot.png
 

    • FANCY: Load our workout file into a training application such as Zwift. If you are using a smart trainer, the application will adjust the power on your trainer to match the workout. You will only need to manage your cadence based on the coaching. HINT: You will typically need one computer/phone/screen for zwift and another computer/phone/screen to watch the YouTube Video.

  2. Optional: Set up your training zones. You can establish your heart rate and/or power zones through this article.

  3. Register for one of our LIVESTREAM classes! We have classes 6 days/week!

    1. Once you register, the private YouTube link and workout details will emailed to you the night prior. If you are new to reading workouts, here’s a cheat sheet to get you started.

    2. If you have a smart trainer and would like to have Zwift to adjust your power, then follow the directions below to load your training file.

    3. Wednesday and Saturday Classes: These classes are Zwift Meetup-enabled. If you would like to utilize this option, please check out Getting Started with Zwift.

    4. Be sure to register for your desired class at least one hour in advance to receive your email in time for class.

  4. If this is your first class, we recommend that you allocate some time before class or the night before to test your set up.

    1. Video - Do you have a mechanism to view the YouTube Live Coaching Video?

    2. Bike Set up - Do you have your trainer set up? Bike Computer? Towel? Fan? Water?

    Please contact us early with questions so we can help you have a great workout!


  5. Help us grow by spreading the word near and far! Thank you for supporting local!


training with zwift

How to load your training file into Zwift for ERG mode. This is optional.

  • Download the the training file for that day and copy it into your Zwift workouts <<Numeric Zwift ID>> folder.

    • Mac Users go to - Finder\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

    • Windows Users go to - File Explorer\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

  • When you start Zwift, it will appear under your Custom Workouts in the "Training" selection when you start Zwift.

  • Use the video for coaching and added motivation. Kevin will queue you when to start your Zwift workout!

  • NOTE: If you are a coached Pedal Hard athlete, the workout appears automatically in ZWIFT under your TrainingPeaks folder under the TRAINING Option for each respective day. 


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QUESTIONS?

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

 

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