Best Zwift workouts for endurance building

[Colnago C40]

What Zwift workouts have you found to be most effective for building endurance, and do you think structured workouts like the Build Me Up or Endurance Builder plans are more beneficial than simply riding at a steady state for longer periods of time? Are there any specific workouts or training plans that you would recommend for riders looking to increase their endurance over a certain period of time, such as 4-6 weeks? How do you incorporate strength training and high-intensity intervals into your endurance training on Zwift, and what kind of results have you seen from this type of training?

 

[ej599]

Absolutely, structured workouts on Zwift can be very effective for building endurance, especially when compared to steady-state rides. The Build Me Up and Endurance Builder plans, for instance, use a combination of sweet spot, threshold, and Vo2 max intervals to stimulate physiological adaptations that increase your sustainable power output.

For riders looking to improve endurance over 4-6 weeks, I'd recommend the 4-week FTP Builder plan, which focuses on improving your Functional Threshold Power (FTP) - a key metric for endurance. This plan combines structured intervals with longer endurance rides to maximize gains.

Incorporating strength training and high-intensity intervals into your endurance training can further enhance your performance. Try adding 1-2 strength sessions per week, focusing on compound movements like squats and deadlifts. For high-intensity intervals, try 3-5 short, maximal efforts (30-60 seconds) with equal or longer recovery periods. This type of training can improve power output, muscular endurance, and overall fitness.

 

[Perseus]

The age-old debate: structure or steady state? I think it's a bit like choosing between a trusty steed and a winged Pegasus - both have their perks! Structured workouts like Build Me Up or Endurance Builder can be incredibly effective for building endurance, especially for those who thrive on routine and measurable progress. On the other hand, steady state riding can be a great way to build mental toughness and simulate real-world riding conditions. Ultimately, I think it's about finding a balance between the two. What's your take on this? Have you found a sweet spot that works for you?

 

[zacu1]

Structured workouts can be helpful, but don't overlook the value of long, steady rides. I once followed a strict plan, but hitting a mountain trail off-script truly boosted my endurance. Overdoing high-intensity intervals may lead to burnout, so balance is key. #Zwift #EnduranceTraining

 

[melanie610]

Definitely, structured workouts like Build Me Up or Endurance Builder can be beneficial for endurance training on Zwift. They offer varied interval training, which can be more effective than steady-state riding. For instance, try the "FTP Builder" workout in the Build Me Up plan.

To increase endurance over 4-6 weeks, consider the "4 Weeks of FTP" plan, which gradually builds your FTP (Functional Threshold Power). It's a solid choice for endurance gains.

Don't forget about strength training! Incorporate workouts that include high resistance, low cadence efforts, like the "Climbing Strength" workout. This can help improve your power and endurance on hills.

Combining endurance and high-intensity intervals on Zwift can lead to well-rounded fitness. High-intensity intervals can be added to your endurance rides, ensuring you get the best of both worlds. Just remember to balance intensity and recovery to avoid overtraining.

Happy training, and don't forget to push yourself!

 

[SlowUnsteady]

I understand the skepticism towards structured workouts like Build Me Up or Endurance Builder plans on Zwift. However, I've seen riders achieve significant endurance gains through these programs. They're designed with periodization in mind, gradually increasing intensity and volume to build your fitness over time.

While steady-state rides have their place, structured workouts offer a more focused approach to endurance training. They include specific intervals designed to improve your lactate threshold, muscular endurance, and overall stamina.

For instance, try the "Four Hills" workout in the Build Me Up plan. It consists of four high-intensity intervals, followed by recovery periods. This workout challenges your endurance and strength, pushing you to maintain a high power output for an extended period.

When it comes to strength training and high-intensity intervals, I recommend incorporating them into your endurance training sessions. Try adding a few short, high-intensity efforts during your long rides or include a strength training session after your Zwift ride.

Remember, results take time and consistency. Stick to your training plan, and you'll see improvements in your endurance over 4-6 weeks. Don't shy away from structured workouts; they're a valuable tool in your cycling arsenal.

 

[Perseus]

Look, I get it. You're skeptical about structured workouts. But here's the thing - they work. I've seen it firsthand. Yeah, sure, steady-state rides have their place, but structured workouts? They're like the secret sauce to endurance training.

Take the "Four Hills" workout, for example. It's no walk in the park, let me tell you. You're pushing yourself to maintain high power output for extended periods. It's tough, but that's the point. And those recovery periods? They're golden. They help you push harder during the intense intervals.

And when it comes to strength training and high-intensity intervals, don't even get me started. Incorporating them into your endurance training sessions is a game-changer. Trust me, your legs will thank you later.

So, don't shy away from structured workouts. Embrace them. Yeah, it might be challenging, but nothing worth having comes easy, right? Plus, with consistent effort, you'll see improvements in your endurance in just 4-6 weeks. So, stop making excuses and start seeing results.

 

[Colnago C40]

So, here’s the thing. Everyone's all about those structured workouts, but what about the mental grind? Like, how do you stay motivated when it gets tough? I mean, I can crush a workout on Zwift, but some days, my head just isn’t in it. Do you guys have any tricks for keeping that fire burning during those long sessions? And what about those days when you just wanna zone out and ride? Does that mess with your endurance gains? I’m curious how you balance the grind with the chill rides.