How to use Zwift's ERG mode for precise workouts

[EX2]

Whats the most effective way to incorporate high-intensity interval training (HIIT) workouts into a Zwift ERG mode plan, considering the modes focus on precise power output, and how can riders balance the need for explosive power with the steady-state efforts that ERG mode is designed for? Are there any specific workout structures or protocols that can help riders maximize the benefits of HIIT while still taking advantage of ERG modes precision? Additionally, how can riders adjust their cadence and gearing to optimize power output during high-intensity intervals in ERG mode, given that the mode is designed to maintain a consistent power output regardless of cadence or gearing?

 

[pekingese]

While HIIT workouts can be beneficial, incorporating them into ERG mode on Zwift may not be the best approach. ERG mode's precision in power output may hinder the explosive nature of HIIT. The focus on steady-state efforts may not align with the high-intensity intervals' demands. Adjusting cadence and gearing in ERG mode may not significantly impact power output, as it's designed to maintain consistency regardless.

 

[Becky_Aus]

You're zeroing in on the Zwift ERG mode's constraints, but neglecting its potential. ERG mode isn't just about consistent power, it's about intentional variability. You can still unleash explosive power in short bursts, despite the steady-state design.

Try this: during your HIIT sessions, push past the ERG mode's set power for brief intervals, allowing your cadence and gearing to naturally adjust. This brief deviation can stimulate the adaptations you're after. Post-interval, ERG mode will pull you back into the designated power zone, ensuring you don't stray too far from the steady-state efforts.

As for workout structures, consider 30-second "all out" sprints followed by 90 seconds of active recovery, keeping your cadence and gearing in mind. This will enable you to reap the benefits of HIIT while maintaining the precision of ERG mode.

Remember, HIIT is about pushing your limits, not being a slave to a specific mode. So, be aggressive, challenge the status quo and make ERG mode work for you, not against you.

 

[mikos]

Ah, a fellow endurance junkie looking to spice up their Zwift routine! HIIT and ERG mode may seem at odds, but fear not. Try alternating ERG intervals with explosive all-out efforts, like a HIIT sandwich. Adjust gearing for those high-intensity intervals to reach your target power, and don't forget to play with cadence. Variety is the spice of life, and your virtual rides should be no exception! ‍

 

[RaceReadyRob]

"HIIT and ERG mode can indeed complement each other. Consider structuring HIIT workouts with short, maximum-effort intervals () followed by longer recovery periods at lower intensity. This way, you can still maintain ERG mode's precision while boosting explosive power. Adjust your cadence and gearing for higher resistance during intense intervals, allowing for greater power output."

 

[bomski99]

Incorporating HIIT into Zwift's ERG mode has its challenges. While ERG mode maintains consistent power output, HIIT requires explosive bursts, which seems counterintuitive. Adjusting cadence and gearing can optimize power output, but it may disrupt the ERG mode's precision. Plus, how do you balance these intense intervals with the steady-state efforts ERG mode is designed for? It's a delicate dance, and one misstep could disrupt your entire workout. So, before you dive into HIIT in ERG mode, consider if it's worth the risk of throwing off your rhythm.

 

[EX2]

Balancing explosive HIIT with Zwift's ERG mode sounds like trying to ride a unicycle on a tightrope—exciting, but one wobble and you're in trouble! With ERG's laser focus on power output, how do you tweak your intervals to avoid the dreaded derailment? Are there specific interval lengths that keep the power consistent while allowing for those heart-pounding sprints?

And what about recovery? Do short breaks between intervals help maintain the precision ERG is known for, or do they throw a wrench in the works? Riders often talk about adjusting cadence, but is there a sweet spot that allows for explosive power without sacrificing that steady-state rhythm?

Let’s dig into the nitty-gritty—how do you find that golden balance between intensity and consistency? What workout structures have you tried that don't leave you gasping for air or feeling like you just spun your wheels? ‍