30 Minute Indoor Cycling Workouts on Zwift

A quick spin on Zwift can take many forms. From hot and sweaty high intensity efforts, all the way down to light recovery riding, there’s something for every want and whim. Half an hour may appear a relatively short duration, but you can add significantly to your fitness during this 30-minute window – even via a light pedal. Not only can you improve fitness during these workouts but you’ll also have the chance to increase your efficiency on the bike and even maybe catch up on some admin while you’re doing it. Indoor training on Zwift opens new doors for the time-crunched among us, and here we’ll break down workouts of 30 minutes or less to keep you in the saddle when life gets hectic. 

There are 36 sub 30-minute works on Zwift and below we’ve taken a snapshot, featuring some of the most popular on the platform. They are simple to find either via the Zwift Companion app or in-game on Zwift. Simply navigate to ‘workouts’, hit ‘30 minutes to burn’ and take your pick. In game you’ll notice many others taking part in structured sessions – this is denoted by a screen on the bike. The workouts have been grouped into

• Learn to Cycle Smarter: Learn Cadence, Control & Efficiency
• Endurance Foundation Build Cycling Strength for Long Rides
• Recovery & Light Rides
• Quick Fitness Boost – Short Zwift Cycling Intervals to get you started
• Multi-task while riding – answer emails or watch TV, but still get a sweat

Learn to Cycle Smarter: Learn Cadence, Control & Efficiency

Pedalling drills

Pedalling drills is a 30-minute session with a focus on cadence and efficiency. Cadence is the rate at which you turn your pedals per minute and will often be referred to as RPM (rotation per minute). Cadence is often a very personal preference with some riders choosing a slower rate and others winding up the pedals a little faster. A low cadence is considered anything less than 70rpm, a fast one would be over 95rpm, while anything in the middle is arguably the most efficient. Regardless, Pedalling Drills helps you practise at different speeds. Riding at a lower cadence helps increase leg strength – you will be putting more torque through the pedals and in turn adding more muscle to your quads, glutes and hamstrings. A fast cadence will save muscle fatigue but promote more cardiovascular stress, which is a great way to build aerobic endurance. Becoming acquainted with pedalling at different rates will make you a more efficient cyclist and ultimately help you ride further and faster. 

Zone benchmarking

Zones are of huge importance for systematically increasing your fitness. Zwift uses a SIX ZONE model to help you track your progress and make sure you’re riding at the most productive intensity during your workouts. During this 30-minute session, Zone Benchmarking aims to acquaint you with the sensations you’ll experience riding in each of the six zones. These zones, however, will have been established subsequent to a Ramp Test, so make sure you’ve completed an FTP Test prior to undertaking the workout. Each Zone  – which ramp up from Recovery (Zone 1) through Endurance (Zone 2), Tempo (Zone 3), Threshold (Zone 4), Vo2 Max (Zone 5) and Anaerobic (Zone 6) – will be specced for a bespoke purpose during other workouts, so assessing how you feel is very valuable for mental preparation.

Cadence and Cruise [lite]

A 29-minute workout that introduces varying cadences at varying intensities, Cadence and Cruise alternates between Zone 3 and Zone 4 and gives you the opportunity to experience regular and fast pedalling rates throughout. It’s a relatively tough session that accrues 31 TSS (Training Stress Score) – an all out effort over this duration would notch up around 50 – so get ready for some hard work, but also to become aware of the sensations at different cadences. Do you find it easier pedalling at a fast RPM than a slower one? Noting things like this will help us build your strengths and target your weaknesses. 

Endurance Foundation – Build Cycling Strength for Long Rides

Terrain Toner

It’s often tough to elicit endurance adaptations with a limited window to work in but Zwift’s extensive library of workouts can once again provide. Terrain Toner is a 26-minute session that keeps you in the endurance Zones (Zone 2 & 3) and for an added stimulus we also change cadence to simulate climbs. Zwift understands that endurance sessions tend to comprise a monotonous element (endurance being the foundation of your fitness) so the slight alterations in RPM and intensity will keep you captive throughout and you can hop off the bike knowing you’ve added yet more stabilisation to your fitness pyramid.  

Resilience Ride

Upping the intensity here, this 27-minute ride features three key intervals in Zone 4. It’s in this high-end endurance zone where your bread gets buttered and you’ll finish the workout energised, sweaty and hungry for more. Resilience Ride comprises a warm-up followed by 3 x 5 minutes at Threshold with a minute’s rest between each chunk of work. This is an introduction to rides and interval sessions at this intensity, but nonetheless, don’t become despondent if you struggle to complete it. Dealing with physical stress and discomfort is a learned behaviour and becomes easier – or at least a lot more tolerable – with practice. 

Fit & Fun

At no more than 21 minutes and 50 seconds Fit & Fun takes you on an endurance roller coaster. Circling through Zones 2,3 and 4, it’s a workout that will accrue a Training Stress Score of 25 – making it pretty tough – while adding to your foundation of fitness. Riding for the most part in Zone 3 ( a 7/10 on the intensity scale), you’ll also periodically drop down into Zone 2 (6/10) and up into Zone 4 (8/10). This is a short and sharp endurance session so fill up your water bottle, grab a towel and celebrate the fact that you CAN do this. Fit & Fun pays testament to the gains that can be made in a lunch hour. You’ll be back at your desk, showered and sharpened for an afternoon’s work. 

Recovery & Light Rides

Renewal

Recovery rides are essential for allowing your body to absorb previous training sessions. Without factoring in regular rest or recovery days your fitness levels will likely plateau and you’ll become fatigued and grouchy – this is known as overtraining. To avoid falling out with everyone in a 30-mile radius, taking on rides like Renewal once or twice a week are a great idea. Renewal is the easiest of spins. It’s comprised largely of Zone 1 (Recovery) miles over its 30-minute duration, while keeping your brain active by adding a few fleeting chunks of Zone 2 (Endurance). Renewal, then, does what it says on the tin – renews your legs and regenerates your mind ready to get back into the tougher stuff.

Free ride 30 mins

Another ‘does what it says on the tin’ ride. A free ride will occasionally be specced into your training plan in order to let you pedal without being shackled to a zone. This is a great place to come to experiment with power and heart rate. Aim to keep your heart rate at a recovery level and note your power output. The goal of many will be to maintain the lowest heart rate possible while turning over the biggest number of watts. The greatest rider in the world, Tadej Pogacar, for example, will be able to keep his heart rate within recovery while spinning away at over 300 watts. While we don’t all possess otherworldly levels of fitness, see what you can do. You might surprise yourself. 

Quick Fitness Boost – Short Zwift Cycling Intervals to get you started

Vault

 Vault is where you come to play to scratch an itch. This 20-minute session starts with a brief warm-up before launching into 12.5 minutes of high-intensity fun. The lion’s share of this workout consists of Zone 4 which is sporadically punctuated with Zone 5 and Zone 6. The rub here is that after you’ve completed your Zone 5&6 efforts there’s no respite, it’s straight back into Zone 4 with a high heart rate and burning thighs. 

Ignite

HIIT (high intensity interval training) at its finest, Ignite sparks up your fast twitch muscle fibres with a series of 30-second sprints. You’ll warm-up in Zone 2 for a few minutes, just to prime the legs ready to let rip before the first interval (of six) starts. This is Zone 6 work – or anaerobic – meaning you’ll be going as hard as possible straight from the gate. The first couple of sprints will probably feel OK (ish) on fresh legs but the further you ride into this session, the more the fatigue begins to take hold. This 25-minute session accrues 36 training stress score points, meaning you’ll have acquired some excellent fitness over a very short space of time. Go forth and and go fast! 

Control the burn

One of the shortest sessions in Zwift’s extensive bank, Control the Burn is just a shade over 15 minutes. But don’t let the duration fool you. This is a workout that incrementally turns the screw until you’re riding at the limit of your capability. Starting with a warm-up you’re then  directed towards some protracted work in Zone 3 (an intensity where you’ll be huffing and puffing but in a comfortable way). The heat subsequently rises with two Zone 4 intervals and then finally, just to make sure you’ve had the most productive session possible, the workout is concluded with some Zone 5 (Vo2 Max). This is a fleeting but ferocious little number, ideal for those short on time. 

Multi-task while riding – answer emails or watch TV, but still get a sweat

Just the basics

 Riding on Zwift doesn’t just give you the chance to increase your mental and physical wellbeing, it also offers you the opportunity to catch up on admin in the process. Got a stack of unread emails that need addressing? Do so while pedalling away at a low intensity on Just the Basics, a 21-minute workout that, although hits highs of Zone 3, still makes reducing the size of your inbox possible. Take those tedious office-based tasks to the turbo trainer and get fit while you’re ticking them off. 

Speed surge

 Want to add a little extra spice to your favourite soap opera? Speed Surge is just under 30 minutes in duration and will make your heart pound even harder through the next plot twist. This is a great way to multi-task – you can minimise Zwift on the computer screen so you’re still able to follow the workout, while in the meantime your show plays front and centre. Don’t like soap operas? Lots of Zwifters love to watch bike racing while pedalling, mimicking the efforts of the WorldTour peloton as they roll through various cycling heartlands. Riding indoors needn’t be exclusively about the exercise, it gives you a chance to relax and collect your thoughts too. 

Under/overs

Cycling indoors gives you the chance to practice meditation and mindfulness. No external factors encroach on your riding, it’s just you, the bike and miles and miles of virtual tarmac. Pedalling in Zone 4 (Threshold) can give you the chance to mentally park the discomfort. Keep your mind light as you tackle this Over Under session – it’s a tried and tested tactic of time triallists who have to spend large amounts of time at this intensity. Look at yourself from the outside, note the sensations in your legs and sit with them, think about different parts of your body and what they’re doing during your effort. It’s an unlikely form of mindfulness that also produces great fitness gains. 

If you’re interested in a multi-week training plan there are several training plans available on Zwift which will give you a bit more structure in your fitness journey.