What is Virtual Cycling? Why More Riders are Cycling Indoors

Zwift was at the vanguard of the virtual cycling revolution and remains so today. But what exactly is virtual cycling and why are more and more riders – from absolute novices to WorldTour pros – choosing to ride on an indoor platform. 

Before virtual cycling existed, indoor riding was a tedious affair – it was just you, your trainer and an uninspiring garage wall to stare at for as long as your boredom threshold allowed. Indoor training, though, is an extremely effective form of getting fit quick, so when Zwift created an experience that allowed riders to explore virtual worlds and take part in events on courses that mimic changes in gradient, riding inside suddenly became a slightly less humdrum experience. 

Zwift’s founder, Eric Min, created Zwift because he realised the benefits of social connectivity. He wanted to replicate the experience he’d had riding in Central Park, NYC, but in a virtual setting. Riding virtually on Zwift is a fully social experience – you’ll never ride alone.

But what is virtual cycling and how does it work?

The concept is a simple one. Riders either use a dedicated smartbike such as a Zwift Ride or Wahoo KICKR bike, or mount an actual bike to a smart trainer such as the Tacx Neo 2T or a KICKR Core Zwift One. These ‘smart’ devices, when linked to Zwift, will allow you to measure  your power – or wattage – and this will translate to a virtual rider whose speed will be dictated by your power output, ie, how hard you pedal.

Watts have arguably become the most effective training metric in the last 20 years, with the advent of power meters making it a barometer available to everyone. And this is what smart bikes and turbo trainers are – power meters. 

Now let’s take our power meters onto the virtual roads of Zwift. 

When you ride on Zwift not only will your smart trainer produce a power number when you pedal, it will also be able to increase resistance according to undulations on the virtual road. On a basic static bike you’d find in the gym, for example, you’ll be riding at one intensity and this will only change if you manually toggle through resistance settings. But gradient abounds on Zwift’s pixelated pavement and your trainer will acknowledge this, changing the pressure needed to be put through the pedals as you climb and descend. And it’s this real-world feel that has so many people hooked. 

Take one of Zwift’s most popular courses: the Alpe du Zwift. This is a 1,144-metre climb based on Alpe d’Huez, a Tour de France staple. It’s not just the height that Zwift’s version of this infamous climb mimics – it’s the gradient too. With an average gradient of 8.5% – which to the uninitiated is pretty steep – it comprises some seriously steep sections towards the foot of the climb with some much softer stuff as your round the legendary hairpin bends. Therefore your power output and gearing needs to be considered as you slowly wend your way to the top. And of course once you’ve crested the mountain and taken in the stunning virtual views, you’re then treated with a descent where pedalling is not necessary. 

Alpe du Zwift, which makes up the Road to the Sky course, is just one of the amazing stretches of virtual road on Zwift. If you’re new to Zwift and virtual riding, or new to cycling in general, the Alpe is a great target. It will take time and tenacity, but once you’re at the top – be that after a week or a month of virtual training – it will pay testament to the fitness gains you’ve made on Zwift. 

If mammoth climbs aren’t your bag then there’s plenty more parcours on offer. Zwift has a total of 12 different worlds, from the original Watopia (where the first virtual roads were initially plotted) to Innsbruck, Yorkshire, London and France. There’s also a dedicated time trialling course based on the opening stage of the 2019 Giro d’Italia in Bologna – this is another climby affair that culminates in the precipitous San Luca mount and sees you riding in the shade of the portico. 

The choice of courses and ‘worlds’ to ride in have played a huge part in the burgeoning popularity of Zwift and indoor riding, but perhaps the biggest draw is the health and fitness gains to be had. 

There’s a saying in the world of cycling: ‘There’s fitness, and there’s Zwift fitness’. 

Training indoors on Zwift has the potential to make you the fittest you’ve ever been and there’s several reasons for this. 

If you live in a temperate climate you may have noticed – particularly for those in the UK – that it tends to rain a lot. And there’s nothing like a wet and windy afternoon to completely quash the idea of a ride or a training session. Enter the indoor trainer. Riding on Zwift will only make you wet with sweat, the only wind will come from a fan and the only puddles are those that will accumulate under the bike as you ride to new levels of fitness.

There are no seasons on Zwift – although it will rain in-game from time to time, particularly in London(!) – meaning that your riding and training need never be affected by whatever unpleasantness might be taking place outside. It’s this consistency – and consistency is king when it comes to cycle training – that will allow you to progress. If you’re new to indoor riding expect big gains and expect them quickly. If you’re starting from zero the only way is up, and when you’re up training becomes incredibly satisfying, addictive even. Watching your power output steadily rise throughout the course of a training programme is very sweet indeed. 

It’s being able to follow a training plan or session to the letter which is perhaps the sharpest arrow in Zwift’s quiver. This is why many pros and elite athletes find themselves loading up the platform as part of their programme. In fact, Mat Hayman, winner of the 2016 Paris-Roubaix race, completed his entire training block on Zwift – one of the most sought after one-day bike races in the world, this pays tribute to just how effective the platform is. 

Back on planet Earth though, you don’t need to be training for monumental race wins to benefit from Zwift. There are myriad plans available that are tailor-made to your needs and requirements, and the way they are designed enable you to get the most out of every session. 

If you’re starting from scratch, our FTP Builder plan is the perfect place to begin your journey. It’s a six-week programme that introduces you to each of the training zones but crucially equips you with a base level of fitness from which to build. 

If a six-week plan sounds a little too daunting then we have a number of short sessions that will acquaint you with the platform – with everything from steady pedalling to high intensity workouts available. Such sessions are great to fill a lunch hour or for when you’re time crunched at home. Which brings us on to our next point… 

Time crunched cycling? 

Many people have taken up indoor training purely because of the practicalities. You simply put on your bibshorts and a baselayer, fill up your water bottle and swing a leg over the turbo trainer. It’s the most time-effective form of cycle training you can do. Many parents with young children will vouch for this. Rarely is it practical to disappear for hours on end with a young family at home, and many would forgo training for this purpose. Indoor training, though, is the perfect crime. You can train, shower and be back in the living room before the kids have had a chance to look up from their smart phones. 

One day – we hope – those smart phones will be swapped out for smart trainers. 

Virtual cycling then is a means of training with very real results. It’s not weather dependent, it’s rarely time-dependent and best of all you’ll become the best version of yourself with consistent and structured training.

Ride On!