How To

Zwift How-To: Using Zwift Companion for Workouts

on November 07, 2019

Zwift Companion is a valuable workout partner to have along for your training. During a Zwift structured workout, this mobile app can help you stay on target and control your workout.

In workout mode, Zwift Companion’s usual ride “Dashboard” is replaced by a special “Workout” screen. At the top you’ll see the name of the workout, how many stars you’ve earned, and how much total time is left.

The main display is an arc-shaped graphic that looks like a gauge. It surrounds your current power, cadence, and heart rate numbers. As your power changes, a thin white line will move back and forth along the arc. You’ll also see a wedge that may be gray, blue, yellow, green, orange-red, or bright red. This represents your target wattage for the interval.

Your goal is to keep that white line within the colored wedge. If you get too far away from the prescribed power and cadence, the numbers inside the gauge will turn from white to red.

Further down the screen, you can see a list of workout blocks. The current one will appear larger than the others. It will show the target wattage, target cadence (if applicable), and the time remaining in the interval.

Workout Controls

In between the power gauge and list of workout blocks is a simple set of controls. If you’re using a controllable smart trainer in ERG mode, the button on the left will say “ERG On.” This means your trainer is changing resistance to help keep you at your power targets. Tap it and ERG mode will turn off. The button will say “Incline” now, with two arrows on either side. Those arrows can control the incline your trainer is simulating - in other words, the level of resistance you feel. You can use these controls and/or the gears on your bike to change how hard it is to pedal. If you want to turn ERG mode back on again, just tap “Incline” to switch.

The “Pause” button is in the middle. Press this if you need to answer the door, fill your water bottle, or take any sort of quick break. When you’re ready to get back to it, tap the button again to resume.

On the right is the bias control, with “+” and “-” buttons to increase or decrease your workout's difficulty. Use this when you’re feeling better or worse than usual and want to adjust your workout to match.

(If you find yourself adjusting bias in the same direction every workout, it’s probably time to take a ramp test or a 20-minute FTP test to find your FTP.)

Time to get training!

Not sure where to start? Check out these articles to see how to choose and complete a structured workout or start a training plan.


2RR: A New Take on Cycling over 3 years ago