Are you struggling to find time to train? You’re not alone. With work commitments, family time, and the rest of life’s chaos, finding time for quality cycling training can be an uphill battle. That’s where Zwift comes in. With smart, structured and engaging indoor cycling workouts that you can squeeze in whenever. Even if that’s after work, before the school run or even on your lunch break.

Whether you’re choosing one of Zwift’s hundreds of in-game workouts, working through your first triathlon plan, or taking part in a group ride or race – Zwift makes it easier to train, even when your schedule is packed. 

In this article we’ll run through the best ways to train with little time using Zwift. We’ll share some tried and tested features along with some of Zwift’s top cycling workouts. Ready? Let’s go.

Group Rides & RoboPacers

Riding with the Zwift community can make the difference when trying to squeeze in a quick workout. The social aspect can push you harder than you might manage alone, while the structured format makes sure you’re getting quality training time.

Zwift’s group rides and RoboPacers mean you’re always ready to ride. Group rides happen around the clock on Zwift and provide structured sessions with real riders from around the world. There are all types of group rides, from 15-60+ minutes, from chilled social spins to spikey workouts.

RoboPacers are available 24/7 and maintain consistent speeds, with pacers suitable for all riders. Following a pacer also means you’ll join other Zwift riders to ride together at the same pace, creating your own virtual peloton. It’s similar to how a running pacer in a marathon operates. However, in cycling on Zwift, pace isn’t measured in minutes per kilometre, but in watts per kilogram. The lower the watts per kg, the easier the ride. If you’re not sure what pace to go for, start at the lower end (either Taylor or Bernie at 1.1 or 1.5 watts per kg), and build up as you go.

They’re ideal for time-crunched cyclists because you can jump in and out whenever your schedule allows. Choose a Pace-Partner slightly above your current fitness level to push yourself, or select one below for easier rides. The constant availability means you never have to wait for a specific group ride to start – simply log in, hop onto a pacer, and begin training immediately.

These group dynamics help combat the mental fatigue that can come with solo indoor training. The virtual peloton (bunch of cyclists) effect keeps you engaged and motivated, making those precious 30-45 minute sessions feel more enjoyable and pass more quickly.

Ticking Off Routes

Another clever way to get motivated in a limited time? Start collecting and ticking off Zwift’s routes.

Zwift’s maps are packed with dozens of pre-set routes. Some are long epics but many are short loops you can complete in half an hour. The Volcano Circuit in Watopia, for example, is just over 4km per lap and makes for a great interval-style workout.

There’s a gamified feel to it. Complete a route, tick it off and earn some extra points in the game. It’s a small reward, but it gives your session a goal. And when time’s tight, that’s often the difference between riding and not bothering.

Plus, with a smart trainer the terrain changes naturally – climbs, descents, flats – so you’re getting variety without having to plan anything.

Zwift’s In-Game Workouts

Designed by coaches and pro-cyclists, the workouts available in Zwift are super efficient for getting in a big session when you only have little time. With hundreds of workouts that range from 15 to 60+ minutes, there are lots to choose from, with each session targeting different components of fitness.

When choosing a workout you can get an indication of how tough the session will be through the length, effort score, and Stress Points. Stress Points combine time and intensity to give your workout a “toughness score”. Essentially the harder the workout, the more Stress Points you will accumulate. The effort score associated with workouts uses the Stress Points to give a neater ranking out of 5.

It’s a good idea to make sure your Functional Threshold Power (FTP) is up to date. Your FTP is a representation of the maximum power (measured in watts) that you can sustain for an hour. 

Zwift uses your FTP to determine how hard your workout should be. An up to date FTP means your workout will be set at your perfect level. 

If you’re short on time you can measure your fitness by taking on Zwift’s ramp test, with the effort taking just 5-20 minutes to complete. 

Although if this is all too confusing, you can just start pedalling and during the workout you’ll be able to increase or decrease the effort to suit your fitness that day.

Here’s a look at some of the most popular time-efficient workouts on Zwift:

Emily’s Short Mix

Length: 30 minutes

Effort Score: 4 out of 5

Stress Points: 44

Got half an hour? This one makes it count. It’s built around three rounds of intervals (periods of high intensity followed by periods of rest) that get harder as you go. It’s tough but manageable, and the time flies because you’re always switching effort levels. Great for building power and endurance in a short window.

Ignite

Length: 35 minutes

Effort Score: 3 out of 5

Stress Points: 36

This short and effective sprint Interval workout uses SIT (Sprint Interval Training) – a supercharged form of high-intensity training that alternates short bursts of all-out effort with rest periods. You’ll push yourself as hard as you can ride for short periods, then recover before repeating. The aim is to increase endurance, fat burning, and improve cardiovascular health. 

Terrain Toner

Length: 26 minutes

Effort Score: 1.5 out of 5

Stress Points: 22

Perfect for beginners or active recovery days (lighter workouts that help muscles recover while staying active), Terrain Toner takes you on a gentle 26-minute journey through varied virtual landscapes. This workout simulates different terrain types – from rolling hills to flat roads – helping you build endurance without overwhelming intensity. Think of it as a scenic tour that builds fitness gradually.

Anna van der Breggan – Road Race

Length: 39 minutes

Effort Score: 4 out of 5

Stress Points: 55

This session is inspired by pro cyclist Anna van der Breggen’s Olympic gold in 2016. You’ll be launching powerful attacks while trying to keep some energy to sprint at the finish. This workout challenges your ability to recover after hard efforts and sprint on tired legs. You’ll practice putting in multiple intense efforts, then test your mettle with a final sprint to the line.

Elevate and Escalate

Length: 35 minutes

Effort Score: 2 out of 5

Stress Points: 36

Get ready for a thrilling 35-minute ride with us! We’re hitting virtual hills to ramp up your strength and stamina through climbing intervals (sustained efforts that simulate riding uphill). Each climb builds leg strength and cardiovascular endurance, with the satisfaction of reaching each summit before tackling the next. It’s all about fun climbs and feeling great with each peak we conquer together!

Zwift Racing

Racing on Zwift is the ultimate high-intensity session. Races can last between 20-60+ minutes, meaning they’re super time-efficient. The competitive element also means you’ll push harder than you thought possible!

You’ll also learn how to pace your efforts, how to position yourself, and how to time-trial (a solo effort against the clock) – all from the comfort of your home. The buzz from racing can mean you’ll forget you’re even exercising, truly turning your training into a game.

Racing can break up that training monotony and allow you to progress without spending hours and hours on the indoor trainer.

Top Tips For Speedy Zwift Sessions

1. Get Your Kit Ready Beforehand

If you’ve only got a short time to train then you’ll want to make sure you’re set up to ride beforehand. Cycling can be difficult to squeeze into short periods and indoor training certainly removes some of this friction compared to getting outside for a ride. 

However make sure all your equipment is set up and ready to ride. This prep will eliminate any friction between you and your indoor workout. 

2. Don’t Be Afraid To Get A Sweat On

Short sessions demand higher intensity to achieve meaningful training adaptations. Don’t treat every ride like a leisurely spin – when time is limited, you need to work harder to stimulate fitness improvements. This means accepting that you’ll sweat significantly during most sessions.

3. Consistency Always Wins

If you have less time to train, then consistently hitting shorter sessions beats hitting one longer session everytime. The key is establishing a sustainable routine that fits your lifestyle constraints. That could look like 30 minutes before work 2 or 3 times a week, with a ride on the weekend.

Zwift is perfectly set up to help here too. With fitness tracking in the Zwift Companion App, you can track consistency of both indoor and outdoor rides as part of your overall fitness. You’ll see your fitness metrics along with your Riding Streak, which helps to keep you consistent with your training.

Conclusion

You don’t need a ton of time to make real progress on the bike. With Zwift’s mix of smart workouts, races, and group sessions, you can squeeze meaningful training into even the busiest weeks.

Focus on quality, keep things interesting (whether that’s through world-hopping, workouts, group rides, or races), and stay consistent. Whether it’s 20 minutes or an hour, there’s always a way to ride – and Zwift makes that easier.

Ready to give it a go? There’s a 14-day free trial waiting, with virtual roads, big climbs, and a community of riders who get what it’s like to be short on time but still hungry to improve.