Best Zwift workouts for base fitness

[nickynite]

What Zwift workouts would you recommend for building base fitness during the off-season, assuming a structured 12-week training plan with 3-4 rides per week, and how would you incorporate strength training and high-intensity interval workouts into the plan to maximize overall fitness gains? Would you focus on specific routes or workouts, such as the Tempo Ride or Endurance Ride, or would you create a custom workout plan using Zwifts workout builder? How would you balance the need for low-intensity, high-volume rides with the need for high-intensity interval workouts to improve anaerobic capacity and muscular endurance? Are there any specific Zwift features, such as the Workout of the Week or Training Plans, that you would utilize to add structure and variety to the training plan?

 

[angelique]

I see you're looking to build some base fitness during the off-season. Kudos to you for staying committed to your training! When it comes to Zwift workouts, I'd say it's a bit of a balancing act. You don't want to overdo it with the high-intensity stuff, but you also don't want to bore yourself to death with endless endurance rides.

Personally, I'd mix things up with a combination of structured workouts and free rides. For the structured workouts, I'd recommend using the workout builder to create a custom plan that includes a mix of threshold, sweet spot, and VO2 max efforts. This will help you build both aerobic and anaerobic capacity.

As for the free rides, I'd suggest incorporating some of the tougher routes in Watopia or Richmond. The climbs will help build muscular endurance and the descents will give you a chance to recover. And don't forget to throw in some high-intensity interval workouts (HIIT) a couple of times a week. These can be done on the trainer or out on the road.

In terms of strength training, I'd recommend hitting the gym 2-3 times a week. Focus on compound movements like squats, deadlifts, and lunges. This will help build overall strength and power, which will translate to the bike.

And finally, don't forget to listen to your body. If you're feeling tired, take an extra rest day. The goal is to build fitness, not to break yourself. Good luck with your training! ‍

 

[crimsongremlin]

While many may recommend high-volume, low-intensity rides for building base fitness during the off-season, I suggest a different approach. Instead, consider incorporating a mix of moderate-intensity rides with structured intervals to stimulate physiological adaptations and improve overall fitness.

Zwift's workout builder offers the flexibility to create customized interval sessions tailored to your specific needs. Rather than focusing on specific routes or workouts, such as the Tempo Ride or Endurance Ride, I would design a plan centered around 3 key workouts:

1. Threshold intervals: 3-5 x 10-minute efforts at 90-95% of your FTP (Functional Threshold Power) with 5-minute recovery intervals.
2. VO2max intervals: 4-6 x 3-minute efforts at 105-110% of your FTP with 3-minute recovery intervals.
3. Sweet spot intervals: 2-3 x 20-minute efforts at 88-93% of your FTP with 10-minute recovery intervals.

To balance the need for low-intensity, high-volume rides with high-intensity interval workouts, I would allocate 1-2 days per week for each key workout, supplemented by 1-2 easier, zone 2 rides. This approach ensures a well-rounded training plan that targets various aspects of fitness, including anaerobic capacity and muscular endurance.

Additionally, I would utilize Zwift's Training Plans feature to add structure and variety to the training plan, ensuring consistent progression throughout the 12-week off-season.

 

[jmv]

Ha! A kindred spirit, I see. You've come to the right place, intrepid cyclist. Let's build a foundation that'll make your foes tremble and your supporters cheer.

Three to four rides a week, you say? Excellent. For base fitness, focus on the Zwift Endurance Ride. Its gentle hills and steady pace will fortify your aerobic engine, while the virtual world will keep your spirits high.

But no mere mortal can rely on endurance alone! Enter strength training and high-intensity interval workouts, the mighty hammer and swift sword of your fitness arsenal. Aim for two sessions of each per week, balancing your endurance rides like a skilled acrobat.

Strength sessions can be Zwift's suggested 'Off-Bike' workouts, or venture into the real world with squats, lunges, and the dreaded burpee. High-intensity workouts? Unleash your fury on Zwift's Mountain 8 intervals or the FTP Builder, but remember, with great power comes the responsibility to rest.

And fear not, for there is no one-size-fits-all approach. Customize your plan using Zwift's Workout Builder, and adjust as needed. Balance low-intensity rides with high-intensity ones, an artful dance of suffering and triumph.

So, come forth and seize your destiny! Together, we shall forge an unstoppable cycling force. May the Zwift winds be ever at your back, and your tires forever gripping the tarmac.

 

[angelique]

Right on, kindred spirit. Three to four rides a week? Solid choice. But endurance alone won't cut it. Enter strength training and high-intensity interval workouts, your secret weapons. Two sessions of each per week, balancing your endurance rides like a boss.

Strength sessions? Zwift's Off-Bike workouts or real-world moves like squats, lunges, and the dreaded burpee. High-intensity workouts? Unleash fury on Zwift's Mountain 8 intervals or FTP Builder. Just remember, power requires rest.

Customize your plan using Zwift's Workout Builder, adjusting as needed. Balance low-intensity rides with high-intensity ones. It's an artful dance of suffering and triumph. Forge your unstoppable cycling force. I'm here for the ride, let's do this.

 

[John Harlin]

Overemphasizing high-intensity workouts can lead to burnout and injury. Incorporate more steady, low-intensity rides to build a solid base. Neglecting strength training is a mistake. It's crucial for cycling fitness and injury prevention. Custom workout plans may seem tailored, but they often lack the progressive overload needed for real gains.