Zwift Study results part 1: How Zwift influences performance and motivation

After introducing the Zwift training study in early February, the participants have been busy training and suffering. They are more than halfway into the 16-week period and we are able to present some interesting preliminary results.

Let’s sum up first what is investigating:

• How effective Zwift can be as a training tool for cyclists to make significant performance gains
• How does it affect motivation for indoor training, which is traditionally perceived as very tedious & is training with Zwift enjoyable?
• How is Zwift rated by frequent users at the moment?

The Results – so far

After a week of testing, the first complete training block consisted of four weeks of long-interval Sweetspot training and a few sessions with intensities around their Functional Threshold Power (FTP). The majority of riders also competed in Zwift races once a week and the occasional group ride. The main goal of the training programs is to steadily improve FTP, fatigue resistance and endurance over the course of the study – turning the now 20 participants (Age: 38,35 ± 8,2; only males) into stronger cyclists overall. During each 4-week block, training load and intensity slowly increases followed by a transition week with reduced volume/intensity to allow the body to adapt. So how has performance developed after the first training cycle?

The outcome was quite stunning, even to me. An increase in FTP from 251w (± 38w) to 272w (± 40w) in four weeks! Not one single rider that did not improve his performance – and a few individual evolutions that were just fantastic – 245 to 270w – 265w to 292w – 250w to 320w! It is important no note that none of the participants come from completely sedentary periods. All of them had been riding and training in some way or another before the study for a while. Most had even been using Zwift for a while. Some of the increase might be due to an improvement ability to exercise at an intense level, but the general trend is clear: The training – on Zwift – was very effective!

But how does Zwift fit into this calculation? The best training is worthless if it burns out the riders and enjoyment is non-existent. To investigate the role of Zwift, mentally as well as physically, the participants complete a 15-question survey after every training block. Here are some of the highlights assessments from the first round:

“Do you feel your performance has improved over the course of the study?”

The observed improvements were very much in line with the feeling of the riders. About 95 percent think that they are better now than before.

Then there is the matter of fatigue – do the riders feel the stress of the training programme?

“Fatigue (before) vs. Fatigue (now)”

The fatigue increased very slightly from 2,22 average to 2,33, generally remaining “low” to “somewhat low.” A good indicator for the sustainability of the training intervention and the miniscule danger of overtraining.

A very important factor that supposedly gives Zwift an advantage compared to other indoor training apps are the “gaming” and the social aspect. They should provide long-term motivation AND enjoyment while doing something that his traditionally viewed as an inconvenient duty.

First the motivation to train:

“Before the study, my motivation to train and improve was…” vs “Right now, my motivation to train and improve is…”

This has been one of the most significant results so far! The motivation jumped from “somewhat high“ (3,89 average) to “very high” (5,56 average). After the first block, ALL participants answered with either “high” or “very high”. And that following a training routine that was conducted almost entirely on an indoor trainer.

Enjoyment was only measured after the first training block:

“Do you enjoy training with Zwift?”

The training seems to provide joy and entertainment and in combination with the motivation, training with Zwift appears to be not only effective but also a very satisfying experience:

“Regarding Zwift as a training tool, the positives are that there are so many ways to stay active and get fit outside of just staring at block training grids – racing, group rides, free rides, and workouts. The racing and group rides are particularly motivating.”

Additionally, participants rated Zwift as a training tool: 42 percent rated it “very high”, 40 percent “high” and 12 percent “somewhat high”. There was a bit criticism here too:

• The design user interface is perceived as “clunky” and not very well designed
• The Zwift Workout Editor is another area that seems to require improvements. Particularly a “copy-paste” feature for individual blocks and the ability to use it offline.

Summary

All in all the investigation has been a large success so far. All the key factors saw significant improvements after only one third of the study. Besides the obviously great results (from a Zwift user standpoint), we have developed a great community around the study with a very active Facebook group. The long-term goal here is to open it to the public after the study and turn it into a general group for discussions and guides about training for Zwift users! With the rapidly growing number of Zwifters you find many riders doing a lot of ineffective tempo riding. The presented results show that Zwift can be used in a more time-efficient way that yields great results while being enjoyable at the same time.

Until then, if you want to try some of the training the participants have suffered through, you can try all the key sessions. Get them at WhatsOnZwift.com >

Attacking and Defending (Skillz and Drillz)

As a race unfolds, you have to be cognizant of where you stand in relation to the group in which you are riding. Riders have different strengths, and you have to play to yours. If you are a strong rolleur but not a great sprinter, you have to think of places where you can attack the group to try to get rid of the sprinters or simply get away. If you are a strong sprinter, you have to focus on responding to attacks well before the sprint to remain in contention. In today’s class, we covered the basics of attacking and defending. Part of the class can be watched below.

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Attacking and defending is a tricky thing. Do it too often and you won’t have enough gas left in the tank for the finale if you can’t escape. Do it too little and risk bringing people who otherwise may not have made it to the finish. Likewise, defending is equally as tough. You cannot chase down every attack, or your matchbook will be empty very quickly. But, miss one move, and the race is over.

So that begs the big question: how do we do it?

Beginning Exercises

In today’s class, we covered the basics of attacking and defending in a very controlled environment. The group was divided into three based on the first letter of the last name. This was done to keep things from getting too stretched out and make the small groups more manageable. To kick it off, we rode at 1.5 W/kg after finishing our warm-up. When instructed to do so, each group accelerated to 2.5 W/kg and held it for a period of 30 seconds before settling back into a 1.5. The idea was to accelerate to 2.5 as quickly as possible in an effort to create a gap. After the groups came back together, we repeated the exercise two more times, each with a progressively more aggressive acceleration to a higher W/kg before settling back at 2.5.

Remember, this is an attack, so the changes have to be quick and violent. Otherwise, it is simply a ramping up of the pace that allows your opponents to ride comfortably in your slipstream. The goal is to create a gap as quickly as possible to force others to work to go with you, reduce the field, and/or try to escape. Once the gap has been opened, it is no longer necessary to keep drilling the pace at a supra-threshold effort, so the attackers can ease back into a pace equal to or slightly higher than that of the chasers behind…until the next attack, that is. The key part to setting the post-attack pace is simply having a good understanding of how much you have left in the tank and how long you have left in the race. This year’s E3 Harelbeke was a great example of measuring the attacks. The winning move came from one decisive attack launched from a distance that was manageable at a hard effort. Prior to that move, a number of the other pre-race favorites had launched a series of unsuccessful attacks, causing them to burn that one match too many and unable to respond to Gilbert’s move to bridge to the break. Only GVA and Oliver Naesen could go with him in the end, as he executed a string of short attacks that whithered the legs of the front group. While Gilbert ended up with second, his moves put him in a much better position in the finale than had he gone to the sprint up against Boonen and Sagan in addition to GVA.

Attack and Defend

After finishing up the first set of exercises, we moved in to the attack and defend portion of the class. Like in the first round, we kept our three groups but designated a group leader who would initiate all moves. Additionally, we established some rules about attacking and responding to keep the exercise from devolving into chaos. Group 1 would initiate the first attack, accelerating to max power and then settling to 2.5 for 40 seconds followed by a return to 1.5. Group 2 would respond in a similar fashion, keeping the 2.5, though, until making contact with Group 1. Group 3 immediately followed Group 2. However, upon making contact with Group 1, Group 3 attacked with Group 1 defending. As such, we had a never ending cycle of attack and defend. After a few minutes of this drill, riders were allowed to launch the attacks and responses at a higher W/kg and respond as soon as he/she identified an attack without waiting for the group leader. This process rounded out the remainder of the class, providing ample opportunity to recognize attacks and judge the response.

As I mentioned earlier, responding to an attack is a tough job. Mental math on the fly while lactic acid courses through your leg muscles and your heart beats out of your chest is a difficult task to accomplish. Therefore, the best way to conserve without being caught out is to have a good situational awareness and maintain a good position in the group. Recognizing the attack as it begins allows you to get in the draft of the attacker without having to commit to an intense bridge over a bigger gap. Remember, your attacker doesn’t necessarily want you to come across. It is much easier to win the sprint finish if you are by yourself than of you have a breakaway partner. At the same time, not every move can stick. If a mid-level rider makes a big move off the front early in a race, chances are there is no need for a big response, as the group will likely pull the rider back over time with relative ease. Like I said, though, it is mental math which means that there is a risk. Check out the last few kilometers of Gent Wevelgem on 26 March. Man-beast Peter Sagan sat up when GVA pressed the pace. Sagan wanted Niki Terpstra to cover the attack, as Sagan had covered the previous three. Terpstra politely declined, and the gap opened, never to be closed. Sagan’ decision, right or wrong, cost him a chance at the win.

There is no easy answer to the question of whether you should attack or cover the attack. A solid understanding of your fitness level, the course, and your opponents go a long way towards influencing your decisions. If and when you decide to go, you need to commit. Anything less than a full-on attack or response will likely turn into failure. Give it all you can, and your chances of success grow exponentially.

That’s it from this week’s SkillZ and DrillZ. Thanks to all who participated and to Castelli and Zwift for sponsoring the ride. On 29 March, we will be back with another class where we will focus on launching attacks on the short, punchy climbs of the Volcano route. Until then, Ride On!