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Top 5 Zwift Videos: Reviewing Workouts, Ramp Tests, and Angry Racing

April is coming to a close, meaning summer is imminent. This week’s top Zwift video focuses on spring training as a cycling coach reviews Zwift’s new workouts. Other video picks this week include a rider tackling a ramp test, an infuriating Zwift finish, a triathlete’s review of Zwift, and a preview of final stage of the April ZRacing Series.

Rating the 6 NEW Zwift Spring Workouts

After Zwift’s recent release of the Spring Training Series, Jesse Coyle of Nero Coaching takes a look at the workouts and provides his coach’s perspective.

Zwift Ramp FTP Test 2023 – Never Gets Easier

Tom10 Catching takes an FTP test for 2023 and as usual, it is pretty tough. Watch as he talks through his ramp test and compares his numbers to the previous year.

An Infuriating Zwift Race Finish

There are times when Zwift racing can be extremely frustrating. Jake Sanderson from SNOW Cycling’s recent race is one of them. Jake provides an analysis of the race as he reviews the footage.

Zwift Cycling – A Triathlete’s Honest Review

As a triathlete, Yi Jun Tey provides a review of Zwift after using the platform for over two months. Yi gives both some pros and cons of the app along with a conclusion to sum up his thoughts.

ZRacing – Casse Pattes Preview

Looking to finish off the Cobble Crusher series strong? The guys from the In The Drops cycling podcast provide some insight into the final stage’s course.

Got a Great Zwift Video?

Share the link below and we may feature it in an upcoming post!

About Zwift’s Upcoming Action Bar Update

About Zwift’s Upcoming Action Bar Update

In mid-April Zwift announced a pile of new features coming to the platform. I’ve covered almost every one in detail, but today I’m wrapping up this series of posts by digging into the new Action Bar Zwift is planning to roll out.

While Zwift isn’t telling us everything about the new Action Bar, they’re telling us enough to give us a good idea of what will be changing. Here are the details…

Action Bar Intro

Zwift’s Action Bar has been a useful part of the in-game interface for years. It’s hidden when not in use, but you can make it pop up in a variety of ways:

  • Hit the up arrow on your keyboard
  • Click on the lower-middle part of the screen with your mouse
  • Tap on the lower-middle part of your screen if you have a touchscreen device
  • Swipe up on your AppleTV remote

The action bar is also available in the Companion app, but oddly enough it’s not the same action bar as you see in game. It contains some different buttons than the in-game bar, and the buttons are in a different order.

About the New Action Bar

The new Action Bar will be reachable in the same way as before, but its layout and available functions will change substantially. Zwift will be introducing new Action Bar buttons, re-ordering these buttons, and (for the first time ever) placing submenus under some of the main buttons.

Main buttons and their submenus will include:

  • Actions: give a Ride On*, change the camera angle, or make a u-turn
  • Emotes: Ride On, elbow flick, toast, and wave
  • Rider teleport: choose a rider or RoboPacer (read more)

Zwifters will also be able to access Coffee Stop from the Action Bar and perform existing Action Bar functions like changing the camera angle, turning on HUDless mode, and recording a video snippet.

*In their press release about this feature Zwift includes “give a Ride On*” in the Actions menu, but also includes the “Ride On” emote. We’re hoping this means Zwift is adding a new shortcut to easily return a Ride On.

Here’s a sample of the new action bar, taken from Zwift’s publicity images for the new Rider Teleport feature:

Release Date

Zwift is saying the updated action bar is coming “this summer”. Our guess is you’ll see it released in May or June, with additional refinements/modifications following.

Questions or Comments?

Post below!


“Crit Club” ZRacing May 2023 Series Details

“Crit Club” ZRacing May 2023 Series Details

Zwift has posted its ZRacing series schedule for May. Titled “Crit Club”, May’s races are all crit-style events on short, multi-lap routes.

This month’s races highlight the launch of Zwift’s “Crit Club,” which will host crit races in the coming months similar to Zwift’s TT Club. Sign up for the Crit Club here.

Crit Club – May’s Route Schedule

  • Stage 1 (May 1-7): Volcano Circuit CCW
    • 3 laps (17.2km, 89m elevation)
    • Powerups: Aero Boost (33%), Feather (33%), Ghost (34%)
  • Stage 2 (May 8-14): Downtown Dolphin
    • 8 laps (15.8km, 136m elevation)
    • Powerups: Draft Boost (33%), Feather (33%), Ghost (34%)
  • Stage 3 (May 15-21): LaGuardia Loop
    • 5 laps (15.5km, 153m)
    • Powerups: Aero Boost (33%), Feather (33%), Draft Boost (34%)
  • Stage 4 (May 22-28): Neokyo Crit Course
  • 4 laps (16.3km, 80m)
    • Powerups: Ghost (50%), Draft Boost (50%)
    • Stage 5 (May 29-Jun 4): Glasgow Crit Circuit
    • 6 laps (18.3km, 198m)
      • Powerups: Feather (33%), Aero Boost (33%), Ghost (34%)

See upcoming Crit Club events >

Series Structure

The ZRacing series consists of monthly sets of weekly races. Each race is scheduled for seven days (beginning 00:10am UTC on Monday and running through to the next Sunday). Timeslots are consistent week to week and month to month.

Races are scheduled ~15 times each day, so there are plenty of available times to find a race.

See upcoming events at zwift.com/events/tag/zracingapr2023

Monthly GC on ZwiftPower

Each monthly set of races has a time-based GC (general classification) which tracks riders’ best finishing times for each week’s race. The overall winners in each category for the month will be the riders with the lowest overall time for that month’s set of races.

See May’s GC on ZwiftPower >

With over 100 weekly timeslots available, riders can race each week’s event multiple times and try to better their finishing time.

Note: you must use a heart rate monitor and be on a smart trainer, smart bike, or power meter to show up in ZwiftPower results for this series.

If you aren’t signed up for ZwiftPower, check out our post How to Sign Up for ZwiftPower (and Why Every Zwifter Should Do It).

Get the Badge

Each month’s series has a unique achievement badge, which you can unlock by finishing every stage for the month.

One and Done

Zwift has planned these events around the idea of a solid 1-hour workout, so each race should only take around 1 hour to complete, including your warmup and cooldown.

Past Rounds

May is the ninth round of the ZRacing series, which began in September 2022 with Get Rolling. This was followed by October’s Race Like a Champ, November’s Race Makuri, and December’s Race Like a Pro.

For 2023 we’ve had January’s Flat is Fast, February’s Race Scotland, March’s Race London, and April’s Cobble Crusher.

Questions or Comments?

Post below! 


Tiny Race Series – April 29 Routes and Last Week’s Results

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Tiny Race Series – April 29 Routes and Last Week’s Results

Several riders said last week’s “Up, Up, Up!” climbing races were the toughest Tiny Races yet. What did it take to top the A podium? Watch Daniel “Jammers” Jamrozik’s stream from last week:

Last Week’s Results

Overall Winners

Zone 1 (9am UTC)

A: Joakim Lisson (POAuto-CeramicSpeed)
B: Joel Harding (Team USMES)
C: Suzuki6 Masasi
D: David Mclachlan (PACK)

Zone 2 (3pm UTC)

A: Daniel Jamrozik (Restart)
B: Mattias Wahlbeck [eSRT]
C: Mads Bayer [DZR]
D: Cody Chandler (DraftingDinos)

Zone 3 (9pm UTC)

A: Adrian Alvarado [Wahoo Le Col]
B: PP V [KRT] (Riding DIRTy)
C: James Balloch (Coalition)
D: Gordon Winchester (SISU)

Women’s Winners

Zone 1 (9am UTC)

A: Madeline Kuntz (VBR Twenty24)
B:
C: Aimee Bragg
D: –

Zone 2 (3pm UTC)

A: Kristen Kulchinsky (VBR Twenty24)
B: Amanda Wendorff (IRACELIKEAGIRL)
C: Susanne Freidberg (Vixen/Fox)
D: Caroline Squire (NDW)

Zone 3 (9pm UTC)

A: –
B: Tiffany Penner [SYN]
C: Valery Ramirez [AEO]
D: –

This Week’s Routes: Variations on a Loop

This week all four races are on Watopia’s Two Bridges Loop route, but each race is longer than the one before. Begin with a short race to the JWB Sprint Reverse line and end with a full loop of the route. Each race’s finish varies from the others, appealing to the strengths of different riders!

Pro tip: you’ll want to understand how the Anvil powerup works, since its use will play a crucial role this weekend.

  • Race 1: Two Bridges Loop (2.832km, ending at JWB Sprint Reverse)
    A super-short start, this is going to be a VO2 blast with riders attacking from the gun. Will you use your anvil to attack early, or to supersize your sprint?
    • Powerup: Anvil (1x)
  • Race 2: Two Bridges Loop (5.62km, ending atop climb)
    Here’s one for the puncheurs, with the finish line atop this route’s key ascent.
    • Powerup: Anvil (2x)
  • Race 3: Two Bridges Loop (6.37km, ending on bridge after descent)
    This is a finish line we’ve never used before! Hit the key climb, descend the backside, and finish at high speed on the overpass bridge. Proper anvil use will be crucial here.
    • Powerup: Anvil (2x)
  • Race 4: Two Bridges Loop (1 lap, 7.3km)
    We finish with the full loop, ending in an all-out sprint.
    • Powerup: Anvil (2x)

Sign up at zwift.com/events/tag/tinyraces

ZwiftPower Results

Zwift displays preliminary race results in game when you cross the line, but points are computed after all four races are finished, with final results on ZwiftPower. (We have to do some data processing on our side to compute results, so if your rankings don’t show up right away, be patient.)

Riders will earn points based on finish position in each of the 4 Tiny Races. The category winner of each week’s series is the rider with the most points across their timezone’s 4 races. Here are the links for each timezone’s results on ZwiftPower:

Rules

Tiny Race rules are simple, but still every week 7-10% of registered ZwiftPower racers get disqualified and removed from the final results. Don’t let that be you! Four races, four rules:

  • You must have a ZwiftPower account, because final results are processed by ZwiftPower (learn how to sign up)
  • No skipping then returning. These races are meant to be raced as a set of 4. If you need to leave early, that’s fine… but once you miss a race in your hour’s set of 4, don’t come back and race another or you’ll be disqualified from that race since you rested while others were racing! (Example: racing only races 1 and 2 is fine. Racing 1, 2, and 4 is not – you will be DQ from race 4. And if you race 2, 3, and 4, you’ll be DQ from all those races, since you skipped race 1!)
  • Heart rate monitors are required for podium finishers
  • ZPower/Virtual power is not allowed. Smart trainer/smart bike or power meter required.

Join a Chat & Chill Cooldown

Immediately following each hour’s racing, we’ve scheduled 30-minute “Chat & Chill” events where riders from all categories can spin their legs together and chat about how it all went down. Find them at zwift.com/events/tag/tinyraces.

Zwift Insider Kit Unlock

Finish any Tiny Race or a Chat & Chill ride and unlock the Zwift Insider “Ride Smarter // Ride Harder” in-game kit.

Questions or Comments

Post below!


Ride for Resilience Supporting LoveYourBrain Event this Saturday

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Ride for Resilience Supporting LoveYourBrain Event this Saturday

The cycling and brain injury communities overlap in a big way, and this Saturday (April 29) Zwift is hosting an event to educate, engage, and empower people affected by traumatic brain injury (TBI) – including concussion.

The event supports LoveYourBrain – a US-based national non-profit organization that improves the quality of life of people impacted by TBI and raises awareness about the importance of brain health. Their Ride for Resilience is a global campaign using community-hosted rides outdoors and on Zwift. (To learn why LoveYourBrain focuses on resilience rather than recovery see this Insta post.)

Zwift Event Details

On Saturday, April 29th at 3pm UTC/11am EDT/8am PDT Zwifter Cheryl Muldoon is hosting a Ride for Resilience event on Zwift.

Riders will be on Scotland’s Rolling Highlands route for 60 minutes.

Sign up at zwift.com/events/view/3656801
Note: this is a Club event, so you won’t find it in Companion until you join the “Supporting LoveYourBrain” Club. You are also free to join the event without joining the Club.)

About Cheryl

Here’s what ride leader Cheryl has to say about TBI, Zwift, and the Ride for Resilience:

Indoor riding used to be just mind-numbing, before platforms like Zwift. I’ve been Zwifting since 2016. It kept me cycling when I otherwise couldn’t have.

Then when my accident happened the neurologist told me, “We need to get you back exercising.” I had a broken scapula and a lot of other stuff going on, and a lot of exercise wasn’t an option for me, even walking was too much. Zwift gave me a way to move at my own pace. In doing Zwift, you have the choice to just get off the bike if symptoms arise, and it gives you more freedom to do what feels good.

The people I know who’ve had a brain injury get disconnected from cycling, because they don’t feel able to ride like they used to – but with Ride for Resilience and Zwift you can stay connected. 

The community is so strong on there. And once you’ve had a brain injury you start to hear just how many people have experienced one, as well. I started to connect with so many people who have had a similar experience.

This will be my 3rd year in Ride for Resilience. The first year I did it, I was barely riding outside. By setting goals and having a community that you checked in with, it got me out there more than I ever would have. Because I was so focused on meeting my riding and fundraising goals, I wasn’t focused on what I could or could do. I got out and rode almost every day and it got me to remember what I loved so much about cycling. And it was so nice to, through LoveYourBrain, have others who are in the same boat as you.

The ride I am hosting this year is open to anyone. The reason I chose a Zwift ride is because I have met multiple different riders who had a crash this winter and sustained a TBI. They weren’t big Zwifters before, but I want to encourage them to try it, so they don’t lose that connection to cycling. That’s what Zwift gave me – a way to continue riding and a community who just got it on a whole new level. 

There is so much support you can get from your immediate friends and family. It feels so isolating. Once all the physical injuries healed, people see you as healed, so everyone just kind of lets it go. Community within LoveYourBrain with other people with TBI is great, but then people in the cycling community with TBI is even more powerful. It gives you someone who understands without even having to say anything.

Cheryl horsing around on Zwift, and riding MTB outside

Ways to Get Involved

Questions or Comments?

Post below!


New Feature: Custom Limits in Category-Enforced Zwift Races

New Feature: Custom Limits in Category-Enforced Zwift Races

Zwift races are typically broken into categories so more riders can have an engaging and competitive experience. In theory, categories can be defined using any criteria the race organizer desires. But in practice, Zwift’s Category Enforcement (CE) is by far the most popular way to organize race categories.

Why is it so popular? Well, first because it’s easy to set up, since it’s the default now. But also, it’s the only race categorization scheme where both of these things happen:

  1. The race event is visible on Zwift’s public calendar (a huge boost to participation numbers)
  2. Signups to categories are limited based on a rider’s power history (reducing sandbagging/cheating)

Custom Categories Needed

CE works quite well in most cases, accomplishing its goal of grouping riders into competitive groups without allowing any high-powered sandbagging outliers.

Still, since CE’s inception, race organizers have been asking for a way to customize the category boundaries for their events for several reasons:

  1. Simple subdivision of existing categories (eg, breaking B into B- and B+) creates smaller, more competitive pelotons, as seen in TFC’s popular Mad Monday race series. This is especially nice in popular races with 100+ riders in each CE category.
  2. Moving category boundaries allows racers to face new opponents, bringing variety to the race experience.
  3. Changing boundaries means new riders have a shot at the podium. Example: you may be a “weak A” in standard CE, but a “strong B” under another categorization scheme.
  4. Nonstandard CE boundaries create more competitive groups for certain race types or on certain routes. Example: Zwift Insider’s Tiny Races are only 5-10 minutes long, and almost always end in pack finishes. Basing categories on V02max and perhaps 30-second power makes more sense than including zFTP in the equation.
  5. Custom boundaries let race organizers be more innovative, creating fresh race experiences.

The Start of Something New

Last Thursday, Zwift’s James Bailey posted the following in an event organizers forum:

Hey everyone,

Thanks for your feedback regarding how you were hoping to be able to further customise the categories within your events – I know some of you have created private events for this purpose.I’m really happy to let you know that you can now customise the following:

zFTP w/kg
zMAP w/kg
Compound Score
Wattage ceilings/floors
VO2max

The only caveat is that you cannot use zFTP w/kg that would cross the defined boundaries, due to the number of things in the Zwift environment that this touches (and the amount of confusion that it would create).This is something that can only be set at our end.

If you would like to take advantage of this for any of your events please let us know by emailing [email protected]

Many thanks,
James

That’s big news! But there are some important caveats, so let’s dig into what’s now possible, and what Zwift will (hopefully) improve in the coming weeks so we can all fully enjoy Zwift racing with custom categorization.

Limits to Custom Categorization

What Zwift announced last week is just an MVP (minimum viable product) of custom limits for CE event categories. Put another way: this is the most basic version of category customization we’ll ever see, and there’s still plenty of refinement needed.

I applaud Zwift for announcing this feature and testing the waters. This approach is in keeping with what I’m seeing Zwift pivoting toward in recent months: working more closely with the community to develop new features. The way forward is to release MVPs, gather feedback, then iterate on that feedback until the fully-developed feature can be released.

Below I’ve listed what I see as the main “limiters” to this first iteration of custom CE limits. I’ve also suggested some potential next steps to remove these limiters.

Frozen zFTP w/kg Boundaries

James’ forum post says, “you cannot use zFTP w/kg that would cross the defined boundaries, due to the number of things in the Zwift environment that this touches (and the amount of confusion that it would create). This is something that can only be set at our end.”

The current zFTP w/kg boundary between A and B is 4.2W/kg. That is, if your zFTP w/kg is 4.2W/kg or more, you’re an A. If it’s below that (but ≥3.36W/kg) you’re a B. The limit James describes above means a race organizer couldn’t define the B category as going from, say, ≥3.36W/kg to <4.3W/kg, since this would cross the defined boundaries.

This very much limits how organizers can customize categories. Basically, you’re either stuck with the existing zFTP w/kg parameters, or you can subdivide your categories into smaller ones (for example, making B into a B- from ≥3.36W/kg to <3.8W/kg, and a B+ from ≥3.8/kg to <4.2W/kg).

Feature request: let organizers move the zFTP w/kg boundaries anywhere they’d like.

5 Parameters

Categories can currently be customized based on 5 parameters:

  • zFTP w/kg
  • zMAP w/kg
  • Compound Score (see below for details)
  • Wattage ceilings/floors
  • VO2max

It would be nice if additional parameters could be used. For example, Zwift Insider’s short Tiny Races could use 30-second power as a parameter. Additionally, some race organizers have been asking for years for age-based categories.

Feature request: add more power curve intervals to the parameter list and demographic parameters such as age.

5 Pens

This is an odd one that James didn’t mention in his original post. In doing a bit more digging, I’ve learned that we are currently limited to just 5 categories in an event. This is a big limiter on the implementation of custom categories.

As an example, if an organizer wanted to simply subdivide each of the 4 categories into 2 categories each (so 8 total), they would have to create two separate events to hold all the categories. Not exactly a smooth user experience when signing up.

Feature request: this is just silly. Events should be able to have as many categories as an organizer wants. Or at least 10!

No Organizer UI

Given this is an MVP, it’s not surprising that Zwift hasn’t built a UI for organizers to customize category boundaries via Companion or the web. That said, it may become a time-consuming hassle to send requests to Zwift’s events team to implement custom categories.

Feature request: build a UI so organizers can easily dial in their custom categories.

No Category Boundary UI for Signups

If an event uses custom category boundaries, this needs to be indicated when signing up in order to avoid confusion from racers. (“Why am I being forced to race as a B?”, “Why am I being allowed to race in C?”, etc…)

That doesn’t appear to be a part of this MVP. So racers – be sure to read the event description. Now, more than ever! And race organizers: please put clear text in your event description explaining your custom boundaries.

Feature request: a simple indicator icon of custom boundaries would be a good start, although I would love to see details of those custom boundaries, so I can know what parameters a race organizer chose and why I got placed in a particular category.

Advanced Organizers Only

My contacts at Zwift asked me to let everyone know that this is essentially a limited beta feature for more “advanced” race organizers.

Translation: Zwift doesn’t want to start fielding hundreds of requests from less experienced organizers who want to test the waters. Zwift says, “We’re slowly reaching out to folks we know have been asking for it.” If you aren’t one of those folks, it’s possible that your custom categorization request may be denied.

About “Compound Score”

James referenced compound score as one of the parameters that can be used to create custom boundaries. This grabbed my attention because Zwift has yet to display a compound score for riders. In fact, I hadn’t even heard that Zwift had started calculating compound scores!

But let’s back up a minute. What even is a compound score? It’s a way to rank riders based on both their pure watts (“absolute power”) and w/kg (“relative power”). As far as I know it was first detailed in this conference paper, where the authors concluded, “To our knowledge, the compound score is able to measure performance characteristics for U23 one day racing success.” It’s used by ZwiftRacing.app, intervals.icu, and other platforms.

Flint from Zwift told me the company just started calculating compound scores a few weeks ago. Zwift is currently calculating riders’ compound scores the same way ZwiftRacing.app does:

(best 5min power)x(best 5min w/kg)

But Flint also stressed that this is likely to change in the future. Zwift’s plan is to use the compound score “to help people get a better feel for where they might sit if they have little to no race data.”

It’s fun to see Zwift testing new features and algorithms to push racing forward.

Wrapping It Up

Zwift’s announcement of custom category boundaries is welcome and shows that they’re listening to the community and want to give us the tools to create better races.

The only bummer is that this initial release of custom categories is limited in big ways. Hopefully customization capabilities will be expanded as time passes, giving race organizers the flexibility to create even more innovative, fun, and challenging events.

Questions or Comments?

Share below!


Give Claire a Ride On: Triple vEverest Attempt Underway

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Give Claire a Ride On: Triple vEverest Attempt Underway

Claire Smith, aka “Brutal Claire”, is currently on Zwift attempting to become the first female to complete a Virtual Triple vEverest.

Everesting Basics

“Everesting” on the bike means climbing the equivalent of Mount Everest (8,848m) in one attempt. There is a set of rules codified by Hells 500, and achieving a single Everesting indoors or IRL is a massive achievement that takes elite riders just under 8 hours. (Meer mortals often require 12 hours or more!)

About the Attempt

Claire completed a vEverest a few years ago, and now she’s attempting to triple that effort.

She’ll be riding up Alpe du Zwift, which requires 8.5 ascents to vEverest but 25.5 ascents for a triple. During the ~60-hour journey, Claire will cover nearly 400 miles!

Claire is staging her attempt from inside the TRI UK shop. Based in Yeovil, England, this is the world’s largest triathlon store.

Join Claire

If you’re nearby and want to stop in to say hello, the shop is open from 8am-6pm.

Or hop on Zwift and ride with Claire!

Her name on Zwift is currently “B rutal_Claire Triple Everest”. If nothing else, drop her a Ride On for encouragement.

Breaks and Fueling

There are rules governing the breaks Claire can take during the attempt:

I’m allowed up to 2 hours for each Everest after the first one is complete. This 2 hour allowance is a total, so it can be taken as 1x 2hr sleep, 2x 1hr sleeps, 4x 30min sleeps etc. I also get a short break when I descend each climb which takes about 10 minutes, this is a good time to have a quick loo break and stretch.

Proper fueling is so crucial for ultra endurance attempts, as Claire well knows. Here’s what she says about her fueling plan for the triple Everest:

I will be using a mixture of PH&N products (www.precisionhydration.com) which will be perfect to help with this particular challenge due to the sweat factor! But I will also be eating normal foods, like pizza, potatoes, sandwiches and cake! This is such a long challenge that you can’t rely on sports nutrition alone as your stomach would rebel at some point!

Claire well into her vEverest #1 (snapshot taken at at 16:30UTC on April 24)

Fundraiser

Many Everesting attempts are done as fundraisers, and Claire’s is no exception. She says, “I’m raising money for my local leisure centre, which desperately needs some solar panels to help stay open in this entry crisis. Osprey is my local pool where I’m training for the Arch2Arc. I and hundreds of others rely on it, and losing the centre would devastate the Portland community.”

Donate here: gofund.me/65501d6a

Watch the Live Stream

Learn More

Learn more about Claire and this Triple vEveresting attempt at brutalclaire.co.uk/veverest.


Zwift Announces Microgrant Recipients

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Zwift Announces Microgrant Recipients

Zwift announced its new microgrant program in January, and this week they sent out a press release announcing the five organizations that earned $5,000 grants.

The full contents of the press release are below.


LONG BEACH, CALIFORNIA — Zwift, the global online fitness platform for cyclists and triathletes, is excited to announce the five grantees of our 2023 Microgrant Program who will each be receiving a $5,000 microgrant & complimentary Zwift accounts.

The grants have been awarded to the following organizations:

  • Cycling Club Hackney – Dedicated to promoting cycling and cycle sport for all levels and ages. They will utilize their microgrant by purchasing equipment needed to allow their participants to participate in indoor cycling in a sociable setting. Learn more here.
  • The DIRT Dad Fund (Dads Inside Riding Trainers) – Supports members of the virtual cycling community who are experiencing life challenges that have caused financial hardship. Their microgrant will be used for their community members in need. Learn more here.
  • ROC ERA – Enriches, empowers, and invests in at-risk youth through arts, fitness, and mentorship. Their microgrant will help ensure ROC members have the necessary equipment to participate in their programs. Learn more here.
  • Sportable – Creates opportunities by making sports accessible and inclusive for individuals with physical disabilities and visual impairments. Their microgrant will help break down the barriers to entry that virtual cycling entails for individuals with physical disabilities and visual impairments. Learn more here.
  • Team Africa Rising – Aims to advance cycling on the African continent. With their microgrant, Team Africa Rising will upgrade and expand internet access for riders to be able to connect to Zwift. Learn more here.

Training Log: Build Me Up, Week 5

Training Log: Build Me Up, Week 5

Welcome to my week 5 “Build Me Up” (BMU) training log.

About this Series:
I’m journaling my way weekly through Zwift’s “Build Me Up” training plan, calling out tough workouts, minor bugs, and feature suggestions along the way. For your reference, my FTP is set to 321W, as detected by Zwift’s ramp test at the start of the plan.
Past weeks: Week 1 // Week 2 // Week 3 // Week 4

This was the start of the next 4-week block, which is VO2max-focused. The first workout of the week was a killer, but the other three weren’t nearly as bad. Read all about it below!

Workout Journal – Week 5

Saturday, April 15: Escalation

See activity on Strava

This one wasn’t bad… until it was suddenly terrible.

This looked like it would be the toughest and longest workout of the week, so I “ate the frog” and did it first, on Saturday. The bulk of this workout is made up of 4x 12-minute blocks that consisted of (basically) 4 minutes just over sweetspot and 12 minutes just under it.

These blocks weren’t bad – just steady work, even with Shayne’s devious cadence and position changes thrown in.

But then, after 48 minutes of solid work, you’ve got 2 sets of 5x 30/30s. And these aren’t easy 30/30s. 30 seconds at 150% of FTP, 30s of recovery. For me that was 480W… which is a lot to hold repeatedly!

Here’s what these intervals felt like:

  1. Whew. That was tough, but not terrible.
  2. OK, that was hard. Can I do three more of these?
  3. Good heavens. What was Shayne thinking? 480W is a lot of watts. Why is my heart rate so high, and why won’t it come down?
  4. OK, I’m done. Legs can’t do that again.
  5. #%$@ Shayne!

And that was just the first set of 5. I had to do a second one.

Toughest finish to a workout yet – by far. Which is exactly what Shayne said earlier in the workout. I find it quite amazing how Shayne can predict how each workout will feel for me. Startlingly accurate, considering this program wasn’t created by Shayne for me personally.

Monday, April 17: Method

Not too bad – just a solid amount of solid work, with 5x 10-minute intervals starting at 240W and increasing to 275W then back down.

Plenty of cadence and position changes thrown in, of course. But happily I finished this workout feeling like I hadn’t overextended, considering I was doing another workout the next day.

See activity on Strava

Tuesday, April 18: Tine

Easiest workout of the week, for sure. A simple workout with 3 sets of Zone 3/4 pyramids. For me that meant 3 minutes at 255W, 3 minutes ramping from 290W to 320W back to 290W, then 3 more minutes at 255W. So only 27 minutes of actual work, and that work wasn’t hard work.

See activity on Strava

Thursday, April 20: #8

See activity on Strava

This second block of 4 weeks seems to be focusing on VO2max development, with each week featuring a VO2 workout. Those workouts build in difficulty from week to week, and this working, “#8”, was the first VO2 workout of BMU.

I know VO2 workouts are really tough, but looking at this one beforehand, I was pretty sure it wouldn’t be too bad. The intervals were only 2 minutes long, with 3 minutes rest in between, and the 2 sets of 3 intervals were separated by an additional easy 10-minute span.

My VO2 power (115% of FTP) was 370W, which is a solid number for me to hold for a minute or more. But I knew I could do 2 minutes without being on the rivet.

In the end, this workout was tough but very doable. Future weeks will be tougher.

Whine of the Week: More Info, Please

First, I’ll readily admit that I’m more “info hungry” that the average Zwifter.

That said, I would love to have more details provided with each workout. I’d love to know specifically how the intervals I’ll be sweating through will help me become a stronger rider.

One little sentence isn’t enough info. If I’m investing an hour of my life into this workout, I’d like to know why!

I’ve read a fair amount of material on bike training, including the well-known “Training and Racing with a Power Meter” and “Cyclist’s Training Bible“. I’m no n00b in this area – but I still struggle at times to look at a workout and pin down exactly what it’s intended to do. If Zwift could build a stronger case via a text description, it would increase my willingness to put in the work.

Summing Up Week 5

Apart from the first workout, this was a fairly easy week. In fact, it has me wondering if perhaps it should have been a bit tougher! Check out the TSS totals thus far:

  • Week 1: 274 TSS
  • Week 2: 343 TSS
  • Week 3: 363 TSS
  • Week 4: 212 TSS
  • Week 5: 312 TSS

One to Keep, One to Throw Away

I think each week of BMU features a key “cornerstone workout” and another which doesn’t really need to be done, so I thought it might be useful to call those out each week, in case your schedule is tight. For week 5, here are my picks:

  • Key Workout – #8: With the focus on VO2max this block, finishing each week’s VO2 workout is important.
  • Throw Away – Tine: easiest workout of the week. That said, with the way this program is building, it’s important to keep adding training stress week to week, so if you do skip a workout like Tine, try to get some solid sweet spotish work in elsewhere.

Coming Up Next Week

Week 6 coming in hot! This is the first week of BMU featuring 5 workouts (vs 3 or 4). Total workout time is 5.5 hours, resulting in 358 TSS. Our biggest week yet!

Questions or Comments?

Have you done the Escalation workout? What did you think of those final 30/30s? Share below!


Notable Zwift Events for the Weekend of April 22-23

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With Tour of Watopia 2023 recently coming to a close, riders can expect to see an increase in community event sign-ups! The notable events for this weekend include beginner-friendly rides, a memorial ride, a fundraiser, and an extremely popular Zwift race.


🤝 PACK 1.5 Saturday Coffee

✅ Beginner Friendly  ✅ Sweet Unlock ✅ Innovative format ✅ Women-Only Option

✅ Beginner Friendly

Looking for a relaxing way to start off the weekend? Join team PACK for their 60-minute Saturday Coffee ride. This ride will be held at a steady 1.5 w/kg and will not exceed 33 kph (20.5 mph) on the flats. There will also be a number of sweepers present in this ride to help riders who are struggling off the back of the group. 

Riders will be spinning around the Island Outskirts course in the Makuri Islands for 60 minutes.

Saturday, Apr 22 @ 8:30am UTC/4:30am EDT
Sign up at zwift.com/events/view/3665907


🥇 CRYO-GEN Memorial Ride for Robert

✅ Feel Good Factor  ✅ Popular Event

Robert, an influential member of Cryo-Gen, and founder of team NTS (Not Too Strong) passed away due to a rare form of cancer just last month. To honor him, Cryo-Gen is organizing a group ride to help remember him and raise money for his chosen charity. The leader will be holding around 2 w/kg throughout the duration of this event.

Join team Cryo-Gen for this 120-minute ride on the Watopia’s Waistband course. Note: this event already has a good number of sign-ups, so expect a large turnout!

Saturday, Apr 22 @ 11am UTC/7am EDT/4am PDT
Sign up at zwift.com/events/view/3644215


🤝 24 Hour Ryde-a-Thon (2 hour rides x 12)

✅ Feel Good Factor ✅ Extra Tough

As another ride honoring those who have passed, this 24-hour Ryde-a-Thon is taking place this weekend in the form of 2-hour blocks. This will allow riders to join every two hours and increase participation in this event. In addition to this, the organizers are aiming to help raise money for the Special Olympics Cayman Islands, who look to use the funds to support their athletes going to the world games in Germany. These events are openly paced, so riders are free to go at whatever pace they would like.

All of the events are 120 minutes long and take place on different courses throughout Zwift.

Multiple time slots throughout the weekend
Browse Ryde-a-Thon events on Zwift Hacks


🥇 Zwift Beginners Ride with Project Sloth

✅ Beginner Friendly

As part of Zwift’s Beginners Ride series, Project Sloth will host a rubberbanded group ride this weekend. Project Sloth’s goal is to create an inclusive environment that is beginner friendly. 

This 60-minute group ride is held on the Watopia Flat Route, a great course for a beginner-friendly ride. Since the rubberbanding mode is enabled on this ride, expect the total distance covered to be a bit less than a traditional free ride or group ride.

Special settings: rubberbanding

Sunday, Apr 23 @ 12pm UTC/8am EDT/5am PDT
Sign up at zwift.com/events/view/3667287


🤝 Chasing Tour | Chasing Liege

✅ Popular event  ✅ Highly competitive

Once again, the Chasing Tour is the most popular event throughout all of its time slots. This massively successful series replicates races that occur around the same time IRL. The 2023 Liège–Bastogne–Liège takes place this weekend, so the Chasing Liege event will be following a similar terrain on Zwift.

This weekend there will be four opportunities to complete this race. All of the Chasing Liege events follow 6 laps of the Loch Loop course in Scotland.

Multiple time slots throughout the weekend
Browse Chasing Liege events on Zwift Hacks

How We Make Our Picks

We choose each weekend’s Notable Events based on a variety of factors including:

  • Is the event unique/innovative in some way?
  • Are celebrities (pro riders, etc) attending/leading?
  • Are signup counts already high, meaning the event is extra-popular?
  • Does the ride include desirable unlocks or prizes?
  • Does the event appeal to ladies on Zwift? (We like to support this under-represented group!)
  • Is it for a good cause?
  • Is it just plain crazy (extra long races, world record attempts, etc)?
  • Is it a long-running, popular weekly event with a dedicated leader who deserves a shout out?

In the end, we want to call attention to events that are extra-special and therefore extra-appealing to Zwifters. If you think your event qualifies, comment below with a link/details and we may just include it in an upcoming post!

Your Thoughts

Got other events that stand out this weekend? Share below in the comments!