How To

How-To: Adjusting the Difficulty of a Workout

on April 01, 2022

 

Feeling a little stronger—or maybe slower—than usual? Zwift lets you adjust the difficulty of your workout, before or even during your ride. In fact, you can change a workout on Zwift about as fast as you can U-turn a bicycle on a real hill.

Adjusting Difficulty Before Your Workout

Choose a Zwift workout, but before you start riding look at the workout breakdown on the left side of the screen. Beneath the list of workout details, you’ll see “100%,” sandwiched between up and down arrows.

Click on the arrows to either increase or decrease the difficulty of every block of the workout, by as much as 25 percent. Similar arrow-shaped controls appear on Zwift’s blue “Action Bar,” which is accessible on your computer by tapping your keyboard’s “up” arrow, on your mobile Zwift device by swiping up on the screen, or on Apple TV by swiping up on the remote’s touchpad. You can also view it on your smartphone when using the Zwift Companion App in-game.

Adjusting Difficulty

The Zwift Companion App offers another way on the Workout screen. Look for a control that says “Bias,” which adjusts the FTP bias. Tap the “+” or “-” signs on either side of the percentage to nudge it up or down. Make that workout work precisely for you!

Note: To download the Zwift Companion app, click here or search for it in the Apple Store or Google Play Store.

Adjusting Difficulty During Your Workout

Changing the workout challenge part way through your ride is simple, too. On the fly, you can make modifications by using the arrows beneath the workout details or on the Action Bar, or tapping the controls in the Zwift Companion App. You also can press “Page Up” or “Page Down” on a keyboard.

Action Bar

Adjusting Difficulty For All Workouts

If all of your workouts feel too hard or too easy, you can change the difficulty for all of them by adjusting your FTP since this is the metric Zwift uses to calculate your workout intensities.

Either before your workout, or during the workout while it’s paused, tap the orange “Menu” button that appears on-screen. Underneath your name, click on the pencil icon. Your User Profile window appears, where you can change your FTP (functional threshold power) setting.

Slightly reduce or increase your FTP, then save the changes. Now resume your workout. Presto! You just custom-tailored your workouts.

Tip: To make sure you’ve got a good baseline for your workouts, take an FTP test whenever you think your fitness may have changed.

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