Zwift: what is it and how does it work?
Popular virtual training app Zwift is used globally by both beginner triathletes and pros. But what exactly is it and how does it work? Let us explain...

Zwift has grown in popularity over the past few years and chances are you’ll have heard about it somewhere, whether in a magazine, on TV or at your local tri club.
Here, Elise Metcalf explains what the indoor cycling app is and how you can use for turbo training and more.
What is Zwift?
Zwift is an online running and cycling platform that allows users to train, interact and compete in a virtual world. By connecting a bike or indoor bike frame with a smart turbo trainer, riding a smart bike or linking a treadmill with a RunPod device, users can join a community of runners and riders, clocking up miles from the comfort of their own home.
What equipment do I need to train on Zwift?

Zwift requires the user to have their own bike, a smart frame, like the brand’s Ride, or indoor smart bike, like a Wattbike.
Most cyclists use road bikes. Most other types, including triathlon bikes, are also compatible with the software. A trainer is then attached to the back of the bike, giving resistance and stability. The best smart trainers provide the optimal experience, automatically adapting resistance according to the gradient of the route and creating a more realistic experience.
If you’re a runner, you’ll need a Zwift RunPod, which is a lightweight device that attaches to your running shoe. It tracks your speed, cadence and distance while you run on a treadmill, powering your avatar in Zwift’s virtual world.
What can I do on Zwift?
From casual rides through volcanic terrain to progressive triathlon training plans and hardcore races, Zwift accommodates all kinds of athletes. When you log on, you can select which Zwift world you’d like to train in.
‘Watopia’ is one of Zwift’s imaginary worlds, with varied landscapes and impressive scenery, while true-to-life routes include London, New York City and Innsbruck. There are usually 12 virtual worlds available to train in.
Just Ride vs training sessions

Selecting ‘Just Ride’ allows you to explore routes at your own pace. The turbo trainer automatically adapts the resistance to replicate the steep climbs or epic downhills that you may experience as part of your ride.
When selecting a specific training session, you can choose to control the resistance yourself by changing gears. Or you can use the ‘ERG Mode’ function on your trainer. This adjusts the resistance of the trainer while you ride so that you’re delivering the correct power output for each interval. These pre-set power or cadence targets allow you to improve your strength and tailor sessions to a specific goal.
ERG mode is not suitable for high-intensity intervals though. Many coaches warn against becoming too dependent on it because it’s important to work out which gears and cadences work best for you.
When you join Zwift, you’ll have the opportunity to do a functional threshold power (FTP) test. This identifies the maximum power you can reasonably hold for an hour-long time trial, though this is usually calculated over the course of a 20-minute test. Based on this power output, Zwift will adapt your training settings, ensuring workouts are individualised to your ability and push you to your limits where required.
Group rides and Zwift races

Group rides and races are also popular features on Zwift. You can meet up with friends or join organised group rides, interacting with other riders through a messenger function. Group rides have a predetermined pace and usually have a leader or RoboPacer setting the course for the duration of the cycle.
Races are scheduled for different ability categories, allowing riders to compete against other users of a comparable level. They are a great way to challenge yourself and channel your competitive energy. As you ride more on Zwift, you can unlock new equipment and jerseys. This not only motivates your training, but also ensures that your Zwift avatar is always looking fresh.
How much does Zwift cost?
The question on everyone’s lips! A monthly Zwift subscription costs £17.99 / $19.99. An annual membership costs £179.99 / $199.99, getting you 12 months for the price of 10.
This gives you access to everything on the software, including running and cycling features. You get a 14-day free trial after signing up monthly and a 30-day money-back guarantee with the yearly subscription, so that you can give it a try before committing. Both types of subscription can be cancelled or paused at any time.
Tempted to give Zwift a go? Check out our reviews of the best indoor cycling fans and best indoor cycling shoes to get you started, then head over to the Zwift website to begin your free trial.
Elise Metcalf is an amateur triathlete with an avid interest in exercise, nutrition and performance.