Welcome to the first Zwift training plan article on Sports Recovery. Today we're going to take a look at the Zwift Workout Trainer app (app) currently most popular.
The Zwift Companion App is essentially a remote screen for your Zwift Workouts. What can you do with it? View Workout details, stats, invite your Zwift Workout Friends.
What is Zwift? How it works?
What is Zwift?
Zwift is a virtual cycling and running fitness program app that helps people participate in, exercise, and strive in a virtual world.
Zwift is arranged into eight different worlds. each with its different unique format of roads to explore to ride.
You can join and ride other people on Zwift. You may have the option to join in on different group rides and events and even collect a draught. Power training that is structured is also an option to choose.
Zwift app work is compatible with Mac, PC, iPad, iPhone, Apple TV, and Android devices.
On Zwift, you may also follow a variety of exercises and training programs on demand. However, Zwift is still a fantastic alternative for anyone looking to get in shape at home, and it will likely appeal to a different demographic than Peloton.
How Zwift app works;
To use the Zwift app, you'll need a bike, a trainer, and a device. Road bikes are preferred by most Zwifters, however, mountain bikes, hybrids, and smart bikes can also be used. You'll also require the services of a coach. Trainers are divided into two categories: smart and traditional.
Whether you're using a power meter, a smart trainer, or just a speed/cadence sensor that uses ANT+ or Bluetooth, Zwift uses an algorithm to convert your input data into your avatar's speed on the virtual track.
It considers your weight, your power or predicted power, the road gradient, and other riders' draught.
Here's What You'll Need If You Go Riding;
You'll need a bike, a trainer, and a device to utilize the Zwift app.
Most Zwifters prefer road bikes, however, mountain bikes, hybrids, and smart bikes can also be used.
You'll also need the assistance of a coach.
A conventional trainer is a low-cost, easy-to-use option.
Zwift intermediate training programs;
Zwift largest and best exercises and training plans are available;
It is made up of intermediate and advanced plan levels. Here are a few popular plans.
Intermediate training plans;
1. FTP Builder
The FTP Builder plan emphasizes developing long-term aerobic power, with endurance and tempo intervals making up the majority of workouts.
They recommend that you race in the following categories based on your FTP and watts per kilogram. You should be able to ride at a level of 2.5 to 3.1 w/kg, according to the Zwift C category (next to the bottom). If you want to compete in the A category, you must have a weight-to-weight ratio of 4.0 or above.
2. Stress points
Stress points are a measurement of a training session's mental stress based on its length and intensity. It's similar to Training Peaks' TSS, which measures exercise intensity. The smaller the number, the less stressed you are, whereas the higher the number, the more stressed you are.
3. Fondo plan
The Fondo plan is a low-volume, beginner-level diet designed for the Zwift Hondo events. Weekly sessions include recovery, endurance, tempo, sub-threshold, and FTP, among other intensities.
This program consists of two rounds of progressively harder - but shorter - intervals in the sub-threshold zones. Two rounds of 4 minutes at 65 percent, 2 minutes easy, 3:30 minutes at 81 percent, 2 minutes easy, 2:30 minutes at 95 percent, 2 minutes easy, and a 3-minute cool-down after a 5 5-minute warm-up.
4. pebble pounder
The Pebble Pounder is a gravel-specific workout designed to gradually improve your cardiovascular ability. This necessitates a significant amount of time spent just below your threshold (also known as the "sweet spot"), as well as specific VO2 max exercises and pedaling activities.
Overview of the Plan;
Weeks: 7 (3 hours and 2 minutes per week).
It comprises 199 stress points every week.
There are 26 workouts in all.
This workout will take a total of 21h 13m to complete. Total stress points obtained were around 1393.
Z1: 4h 30mZ2: 2h 44mZ3: 9h 41m,
Z1: 4h 30m,
Z2: 2h 44mZ3: 9h 41m,
2h 33m Z4 1h 18m Z5 26m Z6.
5. Active offseason
If you're a committed rider with lots of time to work and want to add structure to your winter, this could be the perfect method for you. The workouts are mostly intended to improve your endurance, but they also include some tempo, threshold, and above-the-height training for good measure.
6. Build me up
The length of this plan is 10-12 weeks, and it is divided into three phases. Each of the four phases lasts four weeks. TSS is gradually increased from week one to week three, with week four functioning as a recovery week to allow for super-compensation and an increase in FTP!
1. Crit Crusher
This plan was created as a racing tune-up for criterium (short road races around circuits) and cyclocross events, but it will help you sharpen your legs for any sort of riding you do.
2. Singletrack Slayer
7 to 10 weeks / 7 hours each week / 366 stress points every week Singletrack's Slayer (average) The Singletrack Slayer training plan is designed for experienced mountain cyclists who want to push themselves to their limits with high-intensity exercises and cross-country racing-inspired pedaling drills.
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