How to Succeed in a Zwift Training Plan: 7 Tips for Cycling & Running Workouts

Whether you are preparing for a big outdoor event, looking to build a workout routine, or just striving to beat a PR, a Zwift Training Plan may be just what you need.

Of course, finishing a multi-week cycling or running training plan is no small feat! We want to support you every step of the way, so here are 7 tips to help make your training plan experience the best it can be.

What is a Zwift Training Plan?

A Zwift Training Plan is like having a personal coach in your pocket. It offers a series of workouts over a set number of weeks that aims to build your performance and fitness steadily over time. 

A training plan on Zwift ensures that no time is wasted when it comes to achieving your cycling goals. Every pedal revolution or step is designed to improve your fitness. This means there’s no need to figure out your training schedule minutes before you work out.

1. Do Your Prep and Get A Head Start

The Zwift Training Plan week begins on Monday, so if you enrol in a plan on a non-Monday you will be given pre-plan workouts. 

These are not generic workouts, but are specifically designed to prepare you for success in your training plan.

A Zwift Cycling Training Plan includes a ramp test to estimate your FTP (Functional Threshold Power) and a zone benchmarking test. It’s a good idea to do a ramp test or other Zwift FTP test before the start of a new plan. 

If you think you know your current FTP, the zone benchmarking test will help you make sure it’s set correctly.

Keep in mind that pre-plan workouts are optional and do not count towards the completion of the training plan.

If your goal is to build on your FTP, we have two indoor cycling plans designed especially for improving FTP. Or if you’re starting your triathlon journey, check out a Zwift beginner triathlon training plan.

2. Use The Training Plan Flexibility

Zwift training plans are flexible, giving you recommended workouts and smartly reshuffling the plan based on your activities. 

Smart time-crunched Zwifters use this flexibility to their advantage. Fit your workouts into life routines and build fitness without reshuffling your entire calendar.

What happens if you miss a Zwift workout?

Completing all of your planned workouts is ideal, but nobody’s perfect. It’s important to always listen to your body to determine what is best.

Remember that Zwift training plans are not a test, but a way to help you build structure and consistency into your everyday routine while building fitness. 

If you skip a workout, your Zwift training plan will automatically adjust to deliver the best workout the next time you’re ready.

Can You Take Time Off from Zwift Training?

Our training plans are developed by professional coaches in order to achieve specific goals. The workouts and their progression each week are designed to help you get the most out of your training. 

It’s best to commit to completing the full plan as scheduled, but we know sometimes life gets in the way.

If you’re doing a cycling plan, you have an extra two weeks of “wiggle room” to finish your plan. 

If you need to skip some workouts or move them around, you can come back to them at any time. A countdown will let you know how many days you have to complete the plan.

Running training plans must be completed within the set timeframe, and you’ll have a specific window of time to finish each workout. 

If you miss some workouts, that’s okay, just move on to the next one and do your best. What matters most is that you keep showing up and doing what you can!

3. Embrace Recovery

Remind yourself that we don’t grow stronger during a workout, but afterwards, when we recover and adapt to training stress. 

Each workout is designed to elicit specific responses from your body, but if your body never gets a chance to rebuild, you will not maximize the results you’re working so hard for.

The coaches who designed these plans made sure to give you time each week to recover. We recommend allowing at least 24 hours between workouts. For more challenging workouts, you might need 36 to 48 hours of rest. Listen to your body when deciding how long to rest.

Note for runners: Running training plans have a required waiting period of at least 8 hours between workouts. Check your plan in Zwift or on Zwift Companion to see when your next workout unlocks.

4. Complete Training Plan Workouts Outside

If you’d like to complete your workout outdoors, go for it! Strictly structured training can be a challenge outside, but at least try to make your session similar to the planned Zwift workout in terms of intensity and format. This will help you get the most out of your Zwift training plan.

Plan your outdoor workout using Zwift Companion Workout Viewer, and remember to hit “I Did It” when you log back into Zwift.

Outdoor rides will also count towards your fitness metrics (more on these later) in the Zwift Companion App. This means you can accurately track how you’re progressing both when outdoor training and indoor training.

5. Make It Routine

The best results come from a series of well-structured efforts, and the easiest way to consistently complete those efforts is to build a routine. 

The ideal routine varies from person to person but can be as simple as training at the same time on the same days every week.

You might need to test some different times of day or days during the week. However the quicker you find your routine, the quicker you’ll stay on track to complete your training plan on Zwift.

6. Enjoy The Rewards

By completing a training programme on Zwift you’ll earn rewards in the game. Zwift gamifies fitness in a simple but powerful way, to keep you improving and make you faster. Examples of game elements and rewards include:

Zwift Streaks

By completing a Zwift Training Plan, you’ll help to keep your Zwift Streak alive. Consistency is essential, so Zwift Streaks aim to keep you training steadily by tracking how many weeks in a row you’ve met your goals.

By extending your Zwift streak you can earn more XP in the game or even Streak Flair, which upgrades your avatar based on the length of your streak.

Workout Stars

When you complete an interval properly during a workout you will receive a star for that section. 

Don’t expect to complete every workout interval perfectly, but remember that committing to consistency builds self-accountability. 

You’ll get a full star for recovery blocks (those under 60% of FTP) regardless of power output. During these blocks, just keep the legs moving with some easy pedaling.

Shooting for the stars means you’re crushing each portion of each workout, and this provides reliable, motivating reference points that show your improvement over the course of your training plan. And we all know improvement is very motivating!

Zwift Training Plan Rewards

Once you’ve completed 80% of a training plan, you’ll unlock a pair of socks for your avatar as a reward. If you manage to finish the whole plan you will unlock a unique achievement badge.

7. Use The Zwift Companion App: Prepare for Your Week and Track Your Progress

With the ability to see the full week’s training plan, Zwift Companion helps you consistently complete your workouts. Use the weekly view to plan your schedule and nutrition so you aren’t caught by surprise.

Fitness Trends & the Zwift Companion App

Fitness Trends are your one stop shop for all your training, providing detailed insights into your performance, progress, and measuring your cycling fitness.

In the Fitness Trends section of the Zwift Companion App you can access the following data:

• Training Score: A quick snapshot of how much effective training you’ve completed over a period of time. This score adjusts based on your completed training, meaning the more workouts and training you complete, the higher your score.
• Weekly Progress: This shows how you’re tracking against your goals. Whether those goals are based on time, distance, calories, kilojoules, or stress points. It highlights your rest and training days, giving you a day-to-day view of how you’re progressing through the week. 
• Training Status: This gives a real-time indication of your readiness to train. It analyses your recent activity and tells you whether you’re Ready, Fresh, Productive, Overreaching, or Detraining.

These insights help you train like a pro and avoid common pitfalls like overtraining or being inconsistent. It’s particularly useful if you’re following structured cycling plans, as it ensures you’re recovering adequately and making improvements.

Super Speedy FAQ

What’s the difference between Zwift Workouts and Zwift Training Plans?

A Zwift Workout is just a single session, whereas a Zwift Training Plan is a series of workouts wrapped into a longer fitness programme.

How Long Are Zwift Training Plans?

Training plans on Zwift vary depending on what you choose. They can range from one week to 12 weeks long. 

Based on your current fitness level and the amount of time you’d like to train for, you can select the plan that best suits your needs.

Can I miss a Zwift Training Plan workout?

Yes. If you need to skip a workout the training plan will automatically adjust to match your schedule. 

Remember training plans on Zwift are flexible so if you can’t make one day, then you can complete it the next day.

Now Is Your Time To Shine

We hope this explains how to complete a Zwift Training Plan. Along with these 7 helpful tips, a final piece of advice is to enjoy the process. If you enjoy your training plan on Zwift, then there’s no doubt that you’ll achieve your training and cycling goals. 

From testing regularly, to embracing flexibility and recovery, these tips are there to help you get the most out of your Zwift Training Plan experience.

Would you like to learn more about Zwift Training Plans? Check out Zwift Training Plans Explained: Cycling & Running Programs to Get Faster.