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What Is Zwift Workout Mode? - YouTube
Channel: Global Cycling Network
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more and more of us attain to Swift to
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get our riding fixed either Berk is
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rotting outside isn't an appealing
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option or the efficiency of indoor
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training just makes the most sense well
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let you fare for a lot of you you just
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do it because you love it an aspect of
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zwip that is less well known though is
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workouts which is structured training
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sessions that you follow whilst riding
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in one of swift virtual world so you run
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long to a specific training session with
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a goal in mind while looking at
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something motivating and interactive now
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I'm going to explain a little bit more
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in a moment and then I also get to tell
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you about the exclusive GCN training
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sessions that are on here as well but
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how do you find workouts well assume
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you're familiar with Swift when you get
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your home screen so having already
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paired your trainer and your parameter
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whatever else you simply click select
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workout which is quite straightforward
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from the workout menu you can see that
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you've got loads of different workouts
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to choose from and indeed actual
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training plans as well each workout has
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a description so you can see what's in
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store for you and then once you've found
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the one that you want to do you then
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need to set your FTP so that your
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functional threshold power to make sure
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that the workout is then tailored
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specifically to you that might be a
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little bit ambitious I'm not going to
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like if you don't know your FTP then
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probably your first port of call should
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be an FTP test which I love it is a
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particularly brutal place to start so
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what you might rather do actually is
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enter is with race which should get you
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going hard enough for long enough to
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give you an indicator of your FTP and
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whilst we're talking about threshold
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power it's definitely worth mentioning
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again that you should regularly test
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yourself maybe every six weeks or so
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firstly so that you can actually see
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whether your training is making you
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fitter and then also want you to make
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sure that each workout tailored to your
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current standard workouts are definite
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at their best using a smart trainer so
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that's one that can vary the resistance
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that you feel automatically and it can
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also leave something really quite clever
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if you switch on herb mode it
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we'll keep you at a set wattage
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regardless of your cadence so that's
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perfect if you're really really keen on
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doing the workout as accurately as
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possible but having said that a smart
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trainer is by no means essential to get
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you going and more in fact is a
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parameter just as long as that you make
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sure we use the same equipment each time
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you do a workout then you can still
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compare workouts over time and track
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that performance once you pick the
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workout that you want to do and I seem
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to have chosen the ringer for some
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reason that everything you need to know
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about the session is on screen in front
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of you including a little arch over the
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rows that signifies the start and also
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then the end of each interval so that's
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perfect if you're hanging on desperately
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trying to complete your reps if you
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complete that rep well by the way you
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actually get given a gold star which
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apparently you can help move up those
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risk level for added motivation you can
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see on the left-hand side of screen all
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my intervals and there's a lot of them
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on this one are all lined up including
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both the length and also the target
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power I've got to hold for each one and
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then the central panel shows me their
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watches that I'm doing versus the target
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wattage and also my cadence and my heart
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rate as well right once it's been left
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on my warmup I'm going to do 7 140 was
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for 30 seconds
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it's also a tool to create your own
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custom workouts if you don't find quite
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what you're looking for or indeed your
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coach has prescribed you something
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specific so you can either import it
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directly into Swift workouts or using
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this cool little tool you can drag and
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drop to build your own now this one
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admittedly might be a little bit
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difficult so I'm going to create it with
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math in mind so that's ten minutes of
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zone six followed by five minutes
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recovery at zone five another six
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minutes at zone six
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click love it this is right this tree so
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what about those GCN workouts then well
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we are particularly excited about this
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we've created four month-long training
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plans each one designed to improve a
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specific area of your Rider so Dan's one
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first up is designed to help make you
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ride faster on flat roads so whether you
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are a ruler or a budding Time Trial list
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this one is going to help build the
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fitness and also technique involved in
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that specific area then next up is mine
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so February in a time when many of us
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are looking to start racing for the
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first time this year so here at eight
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sessions they're going to help you
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transition from training right through
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to racing or it's really started racing
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each one is going to help build a
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specific areas that you need to be good
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at if you want to race successfully then
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now you might be doing the spring
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classics but being able to ride up steep
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climbs is probably something that's
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really quite important for most of us
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out there Matt particularly wanted to
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work on this so here you got eight
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sessions to do over the course of a
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month that are going to help you work
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harder and be better at steep climbs and
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then last but not least Tom now Tom out
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of all of us probably had the most
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talent at sprinting which isn't saying
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all that much because Matt Dunn and I
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were rubbish
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but anyway Tom really wanted to build on
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that so he's got eight sessions here
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that are designed to build peach power
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just like the rest of us are gonna be
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signing up for that make sure you let us
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know which of these training plans
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you're going to embark on and indeed how
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you actually get on because we will be
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really interested to know so let us know
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in the comments section we'll be keeping
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a close eye on that before leaving this
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video to make sure well first you
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subscribe to GCN to do it just click on
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the globe it's completely free and then
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if you're after more content right now
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if you click just up there then you get
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su video about behind the scenes app
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Swift and meeting the people and the
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place where all this is actually work
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from and then indeed if you want to see
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our latest as with race here on GCN
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where I lined up and then got my ass
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completely worked click just down there
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towards that one
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