Zwift are offering up something pretty unique that all runners should try at least once
Firstly, let’s call an end to the phrase ‘dreadmill’. This has nothing to do with Zwift, but the treadmill has had a bad rep of late when, with recent technical improvements, indoor training has never been so smart.
And so to Zwift. For those who don’t know, Zwift is an online training ground inhabited up until recently by cyclists. Users log in, sync their turbo trainer up to their iPad/computer/devices and then ride around courses, surrounded by other virtual cyclists from all over the globe doing the same thing. You can simply ride or you can train; built in interval sessions are available or you can just set your own targets and watch the different metrics on screen.
Update Date 09/10/18:
Zwift have now launched five new running routes and 5km of dedicated, run-only paths on the app. The 5k run only loop takes you on a twisting and turning journey through the heart of Run Valley, down onto the beach path and along a scenic skyway over the ocean, with only runners by your side.
Zwift ‘soft’ launched running recently and updated the app overnight to include a running tab on the user page, so we thought best to try it out. Armed with a STRYD foot pod, POLAR Bluetooth HR monitor and my iPhone, it was off to the gym.
Account set up is simple (best to do it on desktop first for ease but not totally necessary), then download the app and once you’re logged in you just select the running tab. Then there are options to connect the afore mentioned devices. This is when you need a foot pod, because this how you’re going communicate speed with the app.
Zwift don’t have a dedicate list yet of pods that work, but to summarise: the foot pod needs to be a BLE foot pod if you want to run it on iOS or TVOS or if you're on a Mac/PC, you can use an ANT+ footpod. This translates as such –
ANT+: Garmin
BLE: Polar and UnderArmour Speedform shoes
BLE/ANT+: Stryd and Milestone
As mentioned, we went for the Stryd foot pod as it does just this, but also measures power, which was an interesting metric to throw into the mix (though the pod is quite expensive and a cheaper one will do the job for speed).
Once you are synced up and on the treadmill, the pod will relay speed and cadence to your device and your HR is done via the chest strap (or wrist based optical readers like the apple watch or the new Wahoo TICKR FIT work too). Now this bit is important: there is a small spanner on the paired devices page (see pic above), this is where you calibrate all your tech by running a comfortable pace for 60 seconds. This is important as it allows all the different accelerometers and sensors to recognise what you running at 10kph on a treadmill is like and can then record your metrics going forward. Once that’s done, it’s time to start.
You can either just press start and get running and Zwift will default you to the Figure of 8 route and let you do your thing, or you can change the route to one of the 13 other routes, all of different profiles and lengths. It’s worth pointing out that these routes were created as cycling routes and you see cyclist on the screen as you run; this is intentional from Zwift as they want the run experience to feel populated, however, these are not running specific routes. We haven’t found that to be an issue yet and Zwift tell us running courses will be coming soon (hopefully including a running track).
Once your course is selected, you can then choose what kind of session you want to run: open session, speed work, tempo runs, 400m repeats and some up-and-down workouts. You can also choose to run with someone you know on Zwift or someone random as other users currently running will be displayed (see pic below), plus in the top right corner of the screen you can see group run options that are available, so you can join those too. Think virtual running club (zwift is big on community).
The major learning upon first testing was when setting up your zones to calibrate how hard each session is, do not use your PB times. This might sound obvious, but when presented with a form to fill in and it says time for mile, 5k, 10k etc, adding PBs was the default response. This was silly as when the session started and the warm up felt hard and the 800m pace impossible, it was obvious what had happened; current form rather than PB form is the place to start.
Once up and running however, it’s much more of an experience than first imagined. On a basic level, it’s a seemingly more accurate way to assimilate indoor training data (that syncs with Strava). Using the footpod and the HR monitor, it helps eradicate the usual disparity between watch and treadmill stats, plus you’re recording an actual distance based on the calibration of the treadmill, rather than just time and effort based on speed. As you start ramping up the session the pace on the treadmill matches what is on the screen and there is a sense of precision that is often lacking when simply trying to convert treadmill speed into pace for a set period of time. The other immediate impact is that though you are not running with anyone so-to-speak, other runners (users) can see you and that adds an element of competition to the session. It doesn’t have to, but it’s not a bad thing; it helps to motivate as running with friends does in the real world.
Training Plans
For extra motivation, Zwift have also added training plans, three of them for runners. There's a fast 5K (six to eight weeks) , a 10K plan aimed at converting cyclists (six to eight weeks) and a 3-days-a-week half marathon plan (eight to sixteen weeks). You simply review the plan, adjust the duration of the plan based on race day and then enroll. For the best results, Zwift advise you make sure your split times are set correctly by running a mile at your fastest pace possible. Zwift will automatically calculate your 5K, 10K, half, and full marathon pace. They will appear in blue, so be sure to accept these values before you begin the plan. You can find them in your in-game profile from the pause menu.
The only downside so far is that you can only follow one plan at a time so if you were looking to train for a triathlon and use the TT plan and the 5K plan, you can't.
We'll putting these plans to the test soon, more to come on this.
Before things get too celebratory, a slice of reality is needed. The view in a gym isn’t always that delightful from a treadmill and you may well stare at the built-in screen already, but trying to operate an app when running has its difficulties, especially one designed for those using static bike trainers. Despite using an iPhone plus, a tablet would be best rather than a phone as when needing to tap the screen and hop on/off the treadmill, the larger the better. A phone is doable, but it needs a mount/holder for it to really work.
This minor gripe aside, the major development that’s yet to be added is that you currently can’t add custom workouts, so these specific speed work sessions that you want to do indoors rather than on the track will have to wait. The functionality exists in cycling mode so the assumption is that it’s only matter of time before it’s added to running but it’s certainly a major aspect of indoor training that would make running with Zwift a big draw for many.
Session complete, you click save and your effort is added to your profile and shared with whatever third parties you wish/are available. The whole process felt more like an outdoor session than previous indoor sessions have and in time I can imagine home set ups to rival even the most dedicated of cycling ‘pain caves’, but for now as another tool in the training workshop of running, Zwift are offering up something pretty unique that all runners should try at least once. They just need to iron out a few creases.
FAQs
Zwift app review: Verdict
Overall, the app is an engaging tool to help spice up your indoor training sessions. It includes a lot of features to help you train for your goals, keep you motivated and make you feel like you're a part of a larger community.
Is there a running equivalent of Zwift? ›
Here's the good news: unlike the monthly subscription required to cycle in Zwift's virtual worlds, Zwift Run is currently free for runners to use.
How accurate is Zwift run pod? ›
In our tests, the Zwift Runpod delivers acceptable accuracy, broadcasting speed, cadence, and distance. It's not the most accurate footpod out there (the STRYD gets that award), but the STRYD also costs $249USD!
How do I calibrate Zwift run? ›
Calibrate RunPod
- Connect your RunPod to Zwift. ...
- Find the calibration button on the pairing screen. ...
- Push the calibration button.
- Zwift will bring you to the Calibrate Device screen. ...
- Select Next and follow the on-screen prompts.
- Set the treadmill to the running speed you selected.
- Run at that speed for 40 seconds.
If you have goals to race, cycle on tours, or ride in a Gran Fondo, then the Zwift is the better option for you. If you want to have fun exercising in a low-impact, high-energy way, the Peloton is a great choice.
Is paying for Zwift worth it? ›
I find Zwift an all round training/ride package at a decent price. A smooth running app that gives a realistic ride feel. Simple to use and inclusive for all types of rider. To get the best out of it you need to invest in decent technology.
Is Zwift running still free? ›
A: Running on Zwift is currently free and you can get started today!
...
Pricing FAQ.
While a cadence sensor isn't required for Zwifting, they are highly recommended and affordable. These sensors may communicate with Zwift via ANT+ or Bluetooth signals or both. Check to make sure that your sensors transmit a signal that is supported on your Zwift device.
Why does Zwift feel so hard? ›
You May Be Riding Harder
There's no coasting on Zwift, so it can be a more intense workout because you're constantly pedalling. This could give you a more intense and effective training session.
Does lower weight make you faster in Zwift? ›
Weight: the lighter you are the faster your avatar will go on flats and climbs, but heavier riders will descend faster. Height: Shorter riders are more aerodynamic so will go faster if both riders are putting out the same wattage and are the same weight.
Zwift racers know that height plays a significant factor in your in-game speed. Simply put, all else being equal, a shorter rider will be faster than a taller rider.
Does Zwift automatically adjust FTP? ›
Alternatively, Zwift will calculate your FTP from general riding in the game or from racing. Zwift will automatically calculate your FTP on every ride, using the maximum 20-minute average power you record on each ride, but will only notify you if it detects an increase over your current score.
What is the best way to run Zwift? ›
A laptop is a slightly better way to run Zwift as it will have a bigger screen than a smartphone. However, you'll need to double-check your laptop is Bluetooth enabled, otherwise you'll need a Bluetooth or ANT+ adaptor in order for your turbo trainer and laptop to be able to communicate.
What is a good RPM for Zwift? ›
One cyclist might be more comfortable at 120 rpm, while another might be more comfortable at a lower rpm. Generally speaking, the riding at a higher rpm relies on the respiratory and cardiovascular systems, while riding at the lower rpm taxes a riders muscular system more.
Should I Zwift every day? ›
If your riding schedule includes racing on Zwift, consider racing no more than three times per week, with recovery rides, days off, and lighter training in between. And even if your training load is more steady (with few “race day efforts”) taking a day or two for recovery per week is smart.
What trainer is best for Zwift? ›
LifeLine Xplova NOZA S Smart Trainer. Tacx Flux S Direct Drive Smart Trainer. Elite Direto Smart Trainer.
Does a better bike make you faster on Zwift? ›
Each frame and wheelset has its own weight and CdA setting in game, and these affect your in-game speed just like they would outside. A lighter setup will climb faster than a heavier rig, and a more aero (low CdA) setup will go faster at higher speeds than one less aero.
How long is the average Zwift ride? ›
These are usually less than 20 kilometers (12 miles) long, taking most racers less than 35 minutes to complete. Some are slightly longer so that you race a full lap of a route. Some are half that length or even shorter, with racers finishing in less than 10 minutes!
How long should I ride on Zwift? ›
For real endurance-building work, though, we need to get more specific: Coach Kevin says: “For a low-intensity endurance ride to be effective we need to go long. On an indoor session this will mean anything from 90 minutes to 2 hours and above.”
Will I lose weight on Zwift? ›
Notes on weight loss
This plan on its own will not help you lose weight, it is simply a lower intensity plan with a focus on burning lots of calories rather than specific performance outcomes.
>>>>> Setup #1
The cheapest option for riding on Zwift is using a standard turbo trainer paired with a speed and cadence sensor that connects to Zwift via ANT+ or bluetooth.
Can Zwift control my treadmill? ›
Q: Will Zwift control my treadmill? A: No. Zwift doesn't control the incline or the speed of your treadmill. You can manually change your incline and your speed at your discretion.
How do I use Zwift on a budget? ›
If you're on a tight Zwift budget, you'll need the following equipment to put together the cheapest setup.
- A bike.
- A budget indoor trainer.
- A compatible computer, smartphone or tablet with Bluetooth or ANT+ (or an ANT+ USB dongle)
Simply put, any treadmill will work with Zwift. In most setups it's the footpod which transmits your speed, while the treadmill itself has no direct connection to Zwift. This is good news since you can jump on literally any treadmill, anywhere and be able to run on Zwift.
Can you run on Zwift without a footpod? ›
A smart treadmill is one that can send and receive a Bluetooth signal. This means it can send speed and sometimes cadence data direct to Zwift, without the need for a footpod. It is also possible for Zwift to send instructions to the treadmill.
Is Zwift worth it without a smart trainer? ›
Do you need it? While we're talking about the cost, it's worth bearing in mind that you don't need a smart trainer to ride on Zwift. A smart trainer transmits your power data and can change the resistance so you can feel virtual hills, but you can use a supported classic trainer and a speed sensor instead.
What app do professional runners use? ›
Strava. Strava connects to a variety of heart rate monitors and offers robust tools for creating customized running routes. The app is recommended for experienced runners and professional or semi-pro athletes; however, it's easy enough to use for any runner.
Is Zwift running free 2022? ›
Though perhaps more commonly associated with cycling, Zwift is also a great free running app for those that dabble in both sports. Zwift makes serious training fun through its global running community and immersive worlds.
What's the running app everyone is using? ›
iPhone or Android: Both
Nike+ Run Club is one of the most popular running apps for good reason—it's got everything you need all in one place. This free app offers GPS tracking, audio-guided workouts, weekly and monthly distance challenges to keep you motivated, and personalized coaching plans.
Is it better to be lighter or heavier on Zwift? ›
Conclusion: reducing your body weight by 1kg will save you ~9 seconds over an hour-long flat race effort on Zwift.
So, can you really get addicted? As Dr Griffiths outlines, it's very unlikely for even the most committed indoor cyclist to fulfill all of his criteria that would classify someone an 'addict'. Zwift themselves are well aware of the dangers of overtraining, and have taken steps to ensure people train responsibly.
Can you make Zwift easier? ›
Zwift lets you adjust the difficulty of your workout, before or even during your ride. In fact, you can change a workout on Zwift about as fast as you can U-turn a bicycle on a real hill.
Do helmets affect speed Zwift? ›
Headgear (helmets, caps, headbands, etc) is part of the virtual cycling apparel that your avatar wears while riding in Zwift. These are simply for decoration or fashion as the headgear does not impact the performance of the rider in Zwift.
Should I change gears on Zwift? ›
No need to change gear here, Zwift tells the trainer what the resistance should be at any given moment, you just have to keep those pedals spinning.
How realistic is Zwift speed? ›
They can be, and they also can be quite accurate. According to Bicycling Magazine, \”the average Tour de France rider maintains an average speed of 25 to 28 mph on flats, or a 2:24 to 2:08 minute mile. \” During most Zwift races, even in C, on a flat riders go at around 27 mph.
Does tire size matter on Zwift? ›
If your using a wheel-on trainer with a speed sensor that supports Zpower— you'll need to set your tire size for the best experience. When setting your tire size in-game, use this chart to find the correct option.
What size TV is best for Zwift? ›
The ideal distance between a TV and you on your bike depends on the size of the TV. But we think a comfortable setup is a 40 inch TV that mounts anywhere between 36 and 60 inches from you as you ride.
How long does it take to get to level 50 in Zwift? ›
Moving from level 50 to 60 requires a total of 250,000XP. If we assume 600XP per hour, that works out to 250000/600=416.67 hours of riding. That's 42 10-hour riding weeks, or 1 year of 8-hour weeks.
Why is my FTP so low on Zwift? ›
If you're new to endurance sports or structured training, it may seem like your FTP is too low. Don't worry! It's just a starting point. With the right training, you'll increase FTP and get faster.
What is a good FTP score? ›
An amateur cyclist will have an FTP of between 1.5 and 2.5 watts/kg, whilst more experienced cyclists could be around 3.0 – 4.5 per/kg. Bicycling.com says that new riders with some fitness level will be approximately 2.0. For comparison's sake, it then points out that the world's top cyclists have an FTP of around 7.0.
Traditional FTP testing, of the one-hour or even 20-minute variety, is difficult to pace and very taxing on the body. These are better suited for more experienced athletes. If you're a novice, the Ramp test is probably the best option, because there's less pacing involved.
Can you just run on Zwift? ›
First—you'll need a treadmill. This is what you'll need to run on while you're connected to Zwift. In some cases, it will also give us the info we need to make you move in-game and let you run with Zwifters all around the world. Second—you'll need a footpod, connected shoe, or treadmill sensor.
What are the hardest routes on Zwift? ›
The final 5 hard rides of the schedule are Zwift's toughest routes:
- The Pretzel.
- The Mega Pretzel.
- Four Horsem*n.
- The Über Pretzel.
- The PRL Full.
Pedaling faster reduces the resistance you're pushing against with each stroke, which shifts a good portion of the stress of pedaling from your leg muscles to your heart and lungs.
What is a decent FTP on Zwift? ›
Zwift events are split into FTP based categories: D = 0-2.4 W/Kg, C = 2.5-3.1, B = 3.2-3.9, A = 4.0+. For those on ZwiftPower, A+ = 4.6 W/Kg and up. So if you are wanting to move up a category, these are the targets you will want to hit.
Whats a good average power on Zwift? ›
The Zwift C category (next from the bottom) says that you should be able to ride at the level between 2.5 to 3.1 w/kg. If you want to succeed in the A category, you'll need to be able to hit 4.0 w/kg or better.
Why is Zwift racing so hard? ›
It's harder than real racing
Racers have the chance to rev their engines on the start line, meaning they can be pushing 500 watts as soon as the race starts. If you're not privy to this bold tactic, you will find yourself immediately slipping back in the group and trying to play catch-up in the opening stages.
Is Zwift run still free? ›
A: Running on Zwift is currently free and you can get started today!
...
Pricing FAQ.
There's no coasting on Zwift, so it can be a more intense workout because you're constantly pedalling. This could give you a more intense and effective training session.
Why am I so slow on Zwift? ›
Zwift's speed calculation is determined by: Wattage: the more power you are putting into the pedals, the faster you will go. Terrain: the various terrains in Zwift (road gradient, surfaces, draft effects) impact the speed of your avatar.
How to avoid getting dropped at a race or group ride
- Milk those hills.
- Stay at the front by always being in motion.
- Move up at the right time.
- Pay attention to the wheels you follow.
No need to change gear here, Zwift tells the trainer what the resistance should be at any given moment, you just have to keep those pedals spinning.
Is Zwift addictive? ›
So, can you really get addicted? As Dr Griffiths outlines, it's very unlikely for even the most committed indoor cyclist to fulfill all of his criteria that would classify someone an 'addict'. Zwift themselves are well aware of the dangers of overtraining, and have taken steps to ensure people train responsibly.
How long will Zwift run be free? ›
A: For PC/Macs you'll get a 14-day free trial with unlimited distance once you start pedaling. For iOS/tvOS/Android it's a little different—you get 25km (15.5mi) once you start pedaling and then an additional 14-days with unlimited distance once you select Join Now.
Do pro riders use Zwift? ›
Zwift skyrocketed in popularity during the Covid-19 pandemic, when many of us had little choice other than to train and race indoors, be it due to cancellations of events or government guidelines. While lots of this growth was amongst amateur riders, professional cyclists weren't immune to the Zwift hype either.
How many days a week should I Zwift? ›
If your riding schedule includes racing on Zwift, consider racing no more than three times per week, with recovery rides, days off, and lighter training in between. And even if your training load is more steady (with few “race day efforts”) taking a day or two for recovery per week is smart.
