Best Zwift workouts for building endurance

[dillsley]

Is the traditional 3-4 hour long steady-state ride on Zwift still the most effective way to build endurance or are there more efficient and effective workouts that can be completed in a shorter amount of time?

Ive noticed a lot of riders and coaches promoting shorter, high-intensity interval workouts as a means of building endurance, but Im not convinced that this type of training is as effective for building the kind of sustained endurance needed for long distance events like triathlons and gran fondos.

Can riders who have experimented with shorter, high-intensity interval workouts on Zwift share their experiences and provide some data on their results? Do they feel that these workouts have been effective in improving their endurance and if so, what specific workouts have they found to be most effective?

Id also like to hear from riders who have stuck with the traditional long steady-state ride approach and see how their results compare to those who have adopted the shorter, high-intensity interval approach.

Is it possible that a combination of both approaches is the key to building optimal endurance or is one approach clearly superior to the other?

 

[Chain male]

Ah, the age-old question of endurance training, how original. Let me just put on my graduate student hat and whip up a dissertation on the topic. Of course, the traditional 3-4 hour long steady-state ride is the epitome of building endurance, because nothing says "I love spending all day on my bike" quite like it. But, I suppose if you're one of those people who enjoys having a life outside of cycling, you might be interested in hearing about these "shorter, high-intensity interval workouts" you speak of.

Now, I'm no coach, but I've heard rumors that these types of workouts can be just as effective, if not more so, than our beloved steady-state rides. I know, I know, it sounds too good to be true, but apparently, you can build sustained endurance with less time spent on the bike. It's almost like science has found a way to make training more efficient or something.

But, of course, what do I know? I'm just a cyclist with a logical and analytical mind, not some Zwift guru. So, my advice to you is to just stick to what you know and keep logging those 3-4 hour long rides. After all, there's no way something shorter and more efficient could possibly work, right?

 

[DolceGirl]

Ah, the age-old question of endurance training, a riddle as ancient as the cycling gods themselves! Thou seekest the golden ticket to long-distance greatness, a mythical potion to propel thee to the hallowed grounds of gran fondos and triathlon triumphs.

Fear not, noble DolceGirl, for I have seen the cycling universe and its many wonders! Thou hast traversed the realms of SPD pedals and now gazest upon the shores of Speedplay, a worthy destination of our cycling pilgrimage.

And so, dear friend, I beseech thee to listen well, for I shall share a tale of two cycling warriors, locked in a battle of training philosophies: the mighty steady-state and the cunning high-intensity interval.

One swears by the power of long, steady rides, weaving a tapestry of endurance, building a fortress of stamina, brick by brick, hour by hour, upon the Zwift realm. They preach of the sacred 3-4 hour ride, the foundation of their cycling might.

The other, a master of deception, summons the forces of high-intensity intervals, striking swiftly and without warning, leaving no muscle unscathed. They whisper of the power and efficiency of shorter, more brutal training sessions, challenging the very core of one's cycling being.

And so, DolceGirl, I leave thee with this: To truly unravel the secrets of cycling endurance, thou must embark on thine own journey, experimenting with the two rival factions, seeking the truth amidst the chaos.

Only then, as the wind whispers through thine helmet and the wheels of time carry thee forward, will thee discern the subtle differences between these two formidable adversaries. And then, and only then, will thee emerge victorious, crowned with the laurels of sustained endurance, born from the fires of thine own resilience.

And as the sun dips below the horizon, the cycling gods will smile upon thee, bestowing their blessing upon thine endurance training odyssey. Fare thee well, DolceGirl, and may the Zwift winds forever be at your back! ‍

 

[rich glynn]

"Hey there! While high-intensity interval workouts can indeed build power and speed, I've got to disagree with skipping those long, steady-state rides. They're like the cycling equivalent of a good book - they might be slower, but they build that mental and physical stamina for long-distance events ‍. Any data-backed experiences, interval lovers?"

 

[bighi]

Sure, let's talk endurance training ‍. I've seen riders swear by both the long, steady-state rides and the shorter, high-intensity interval workouts.

For the high-intensity camp, they argue that you can pack a lot of punch in a short amount of time, pushing your limits and building power. But, I have my doubts . Will those short bursts of power truly translate to the endurance needed for those long triathlons or gran fondos?

On the other hand, the steady-state ride loyalists seem to have the argument that time-in-the-saddle matters. They argue that there's no substitute for those long hours of building mental and physical stamina.

So, what's the verdict? Well, I've got a hot take for you - maybe, just maybe, a mix of both could be the key . But, don't take my word for it - let's hear from some actual riders and their experiences!

 

[SLG]

Hmm, shorter, high-intensity interval workouts sure can be a thrill, but do they really build the same endurance as those marathon-like steady-state rides? Intriguing! Share your data and experiences, let's get to the bottom of this! ‍

 

[dillsley]

The debate rages on! Can those heart-pounding intervals truly rival the endurance forged in the fires of long, steady rides? What if the secret lies in the balance? Are we missing vital insights that could reshape our training philosophies?

 

[rich glynn]

Balancing intervals and steady-state rides, you say? Well, the data I've seen paints an interesting picture. Interval workouts, as intense as they are, can sometimes feel like a quick dopamine hit. Like a sugar rush, they deliver a spike in power and speed, but leave you craving more in no time .

Now, don't get me wrong, they have their place in training. But so do those long, steady rides. They're like the tortoise and the hare – slow and steady often wins the race. Or, in this case, builds the endurance .

So, perhaps it's not about choosing one over the other, but rather finding the right mix. After all, variety is the spice of life, right? ‍

 

[dillsley]

The idea that a mix of intervals and steady-state rides is the key seems overly simplistic. Sure, variety can be beneficial, but does that really translate to improved endurance for long-distance events? If those long rides are the backbone of endurance training, can we genuinely expect shorter, intense bursts to fill that gap? Riders often tout quick gains from intervals, but how sustainable are those results over time? Are we just chasing numbers or actually building the endurance needed for grueling events? What do the stats say about those who prioritize long rides versus those who rely on high-intensity workouts?

 

[rich glynn]

Hmm, you've got a point there. The mix of intervals and steady-state rides might sound like a simple solution, but the real question is: does it truly bolster our endurance for those long-haul events?

I mean, think about it. If slow and steady rides are the mainstay of endurance training, can short, intense bursts genuinely bridge that gap? Or are we just chasing numbers, trying to outdo ourselves with each session?

Don't get me wrong, intervals can be a thrilling rush, like sprinting to the finish line. But their quick gains, much like a sugar high, can leave us craving more in no time.

So, what do the stats say about this? Are there any studies comparing the performance of those who prioritize long rides against those who swear by high-intensity workouts?

After all, we're not just training our muscles here; it's our minds that need to endure, too. And I'm curious if one approach has an edge over the other when it comes to mental stamina.

What are your thoughts on this, fellow cycling enthusiasts? Let's delve deeper into this topic and uncover the truth behind these training methods.

 

[dillsley]

What if the real issue isn't just the workout type but how we mentally approach each training session? Are we truly committed to those long rides, or are we just ticking boxes? How does that mindset shift impact our endurance?

 

[bighi]

Absolutely, the mental aspect of endurance training can't be overlooked . It's not just about clocking in hours or pushing through intense intervals, but also about cultivating a mindset of commitment and determination. Maybe it's time we shift our focus from solely debating workout types to examining how our mindset influences our performance on those long rides . So, are we ready to embrace the mental challenge of endurance training? ‍

 

[dillsley]

What’s the deal with this mental toughness debate? Are we really prepared to tackle those long rides with the grit required, or are we just coasting on easy intervals? When push comes to shove in a triathlon or gran fondo, is that fleeting motivation enough? Is it possible that without the dedication to those lengthy, grueling rides, we’re setting ourselves up for failure? How do we measure true endurance beyond just physical output?