Personally I find high intensity easier to do on the trainer than the road, I don't have to worry about traffic, road conditions, even staying upright, I can completely empty the tank knowing I can just climb off the bike after.

Training plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans

Thanks for this! I've been cycling less than a year and worked through a bunch of different training plans to build up my overall fitness. Four weeks ago i started Zwift's TT tune-up plan and it's been a head scratcher to say the least. The first week was way too easy, then the difficulty spiked for week two and it's been damn near impossible to manage 100% of each session, five days a week. There just hasn't been enough recovery even with no outdoor ride at the weekend and i've been feeling weaker as it's went along. I'm really glad i stumbled onto this video Dylan as i have felt myself losing heart and motivation thinking it was my own ineptitude but your totally right - the sessions are all over the place.

I'd like to see a follow up to this video as Zwift seems to have a lot more plans now. I recently pitted for a teammate at 24 Hours in the Canyon that swears by Zwift. He recommended the Build Me Up plan as I was going to be confined to a trainer for a long time (recovering from a nasty injury). I am definitely getting stronger, but agree that some of the workouts seem random and there is not enough Z2 work. I tend to modify the workouts (I tediously entered the complicated workouts into training peaks then changed them) to add more Z2 work to get weekly durations where I need them per my training plan.

I did the first Zwift 4 week FTP booster, and was utterly baffled by it. Thought maybe I was overthinking it, thanks for setting the record straight

Since I'm not much of a racer, I find that Zwift provides its own set of goals that I train for. Apart from the races (some of which I suspect will be increasingly professional, with big price money etc, just like other e-sports), all the various segments keep me motivated. The first goal I set for my self after getting my trainer was to average 200 watts on all climbs. This was before they invented Alpe du Zwift, which I so far have only managed to do at 187 watts, but once that goal was achieved I had lots of other goals to start training for. Which means I use the zwift workouts as a way to improve my climbs. And anyway, it contrasts nicely with my outdoor riding, where my goals tend to be things like getting as far as possible in a day, or if I have the time, in a week or more. Also, a problem with high intensity workout outdoors is that I restrict myself because I want to be sure that I can get home. My trainer is in my bedroom, I can dive straight into bed if I overcook my intervals!

Really great information. Your content is clear and informative. While other channels have flashy camera work, you focus on delivering research backed training information that viewers can truly benefit from. It stands out.

Dylan I loved this video, thank you for sharing this valuable insight. At present I only use a coach plan from training peaks and it has made it a lot easier to follow an established plan with proper rest days.

So If the Zwift workouts are so bad, why not offer CTS training plans for download to zwift? Put a reasonable price on it and I would gladly pay for it. A great starting point would be the Time Crunched Cyclist programs. I have worked through the new competitor program once but found it hard to know if I was hitting the right intensities for the proper time riding outside. ( I only have a mtb and no power meter). I get that the training plans might lack the individualizations that a proper subscribed plan with CTS might have but for a lot of us who are only moderately invested in racing it would be a starting point.

Yep that’s pretty much covered what I found. I stopped after week 2 with what I was doing outdoors. Can’t wait to hear about TrainerRoad

I’m so glad I found this video. Packed with great info. Thx.

I really appreciate all your videos Dylan. I'm just a sr. citizen trying to stay healthy but intervals are tough out on the road for most folks. I can do shorter intervals on trails but for safety's sake it's tough to focus on the work and stay safe. It may be harder indoors to make power but it is easier to stay focused without the worry of a RR crossing or folks out walking the dog. Just my 2 cents. Thanks for all the help. Cheers.

Been enjoying the zwift workouts even if it may not be perfect based on your stated facts - they are fun and better than no plan at all

Thank you. I great critic that can be used elsewhere. Further, a great lesson on what a proper program may look like.

This is a refreshing channel. Thanks dude

I'm glad you you showed a piece from Dr. Stephen Seiler, he's a training wizard!! just do what he says and you'll be good!!

Great video,very informative and I completely agree with what you shared

I love YT because sometimes you come across somebody who knows what he is talking about. This is one of this rare gems. Excellent advise, very well presented.

Thank you for clarifying! I'm new to Zwift but have a sound endurance base from running so I think I'll finish Build me Up, but then I'll change to more classic Zwift Workouts like 2x20@ftp etc. You're totally right about the randomized feeling to it that even I noticed right away. What's more is the constant fiddling with the cadence targets between intervals. It's quite common to do alternating sitting 65-75 rpm and sitting 100-110 rpm in the same interval set. This makes for interval sessions with blocks from every zone AND with both grinding a'la Ulrich and spinning a'la Froome. This even gives a third dimension to the chaos. Since I've only ridden my road bike sporadically before to mix up my running but now do all my endurance training on my newly aquired trainer I'm actully seeing some great improvements with Build me Up. But I thank you for the warning! Let's face it, Zwift want's to sell to the masses. People in the year 2020 has an extremely short attention span, and to be honest, endurance cycling isn't meant for people with a short attention span.

Another vote for a deep dive on the Trainer Road plans. I use them and I think they are very much in line with your philosophy. Thanks.

I totally agree. I use only 4 of the sessions on zwift... And they are very basic in structure! The gorby (5x5min) is one I think is set out well, The wringer, Emilys short and the 2x20min @ ftp session They all are hard sessions, but not over complex, and they target the zones I need.

I use Zwift a lot. But not their training programme. You can switch Zwift control of your trainer off - just have it read the power output. Then have something else control the trainer (TrainerRoad or The Sufferfest, for example). Best of both worlds!

Very well thought out. Good job!

I agree with the part about zwift increasing motivation. I also think you need to consider the average zwifter may not necessarily be looking for podiums at this point in their life. For those who are, you make some great observations. But for the pragmatist in me, if I ride 30% more because it is fun (but maybe not optimal), I'm ahead in terms of general fitness. Zwift is a "game" and they don't really hide that aspect - if I were ever to become serious, I would wholeheartedly adopt a personalized plan and maybe run zwift in the background. Finally, I absolutely agree that there is no substitute for the variability and adventure of outdoors. Ride on!

Interesting video, Dylan. I liked the way you posited your arguments, and I felt I could relate with what you were stating. Thank you for your insight on things to look out for. I see from the comments that there are many who are taking it as if you're just bashing, but I felt like you're just giving advice on things to consider based on your experience. Subscribed!

Great information and awesome video!

Great summary of energy systems, training, and recovery. What is your opinion of the GCN workouts on Zwift? I have been doing the Tom Last's Sprint Program, and it has improved my 1 minute power.

This is an amazing video Dylan. Very helpful!

Quality info, thanks!

Thanks Dylan. My racing days were over more than 30 years ago, but I still remember that workouts we did back then were focused on particular heart rate zones (no power meters back then). So, when I saw what Zwift offered, I was somewhat hesitant to do those strange workouts. You reinforced my unwillingness greatly :) That being said, GCN workouts are much more sensible for someone with enough self-control to pace through them with enough recovery time.

@dylanjohnson I would be curious if now that it is a year plus since your review if you’ve seen improvements in Zwift’s workouts and training plans?

Right on Dylan. Thanks for explaining. i never used ZWIFT because I have no bike trainer but was thinking about buying one to use with zwift or fulgas or suferfest

As an older, beginner cyclist I am looking to ramp up my FTP. When I started running, I used Couch-To-5K which is interval based to get strong/fit enough to handle the steady-state endurance workouts. Would some of these Zwift workouts help me get into shape so that I can keep up on group rides?

New subscriber 🤘 thank you for taking the time to cover this. A real eye opener 👍

Hey Dylan, great vids, what do you think of platforms like the sufferfest? Am learning a lot from you love the inclusion of the science. Also I watched your pedal vid and thought the benefit is purely to prevent feet slipping off the pedals in key situations like climbing, when you are pushing hard, and of course sprinting

Great video. What about some of the more standardized workouts in Zwift, like SST or 2x20 FTP intervals?

This was a really good video breaking down what Zwift does but, you also went into what makes a proper training program and why keeping it simple is more effective than making it complex

I waited quite a while before reacting to your criticism... not sure where to start. I can understand that for « professional » athletes there might be some flaws in Zwift plans, but for the rest of us, here’s my 2 cents in. I started the « Build me up » program 9 weeks ago and am currently completing the 10th weeks (almost done!). My FTP was 175 W last summer, I am a casual rider of 55 years old and like biking. I live in Quebec where riding outside is not an option from October till late April, unless you are willing to put on a skidoo suit. Over the last ten weeks, not only do I feel I will have improve my FTP to somewhere around 200 W (we’ll see with the test), but I lost over 10 pounds in the process and just feel great! So... maybe if you are already training for the nexr TDF or Paris-Brest, it is not for you but I think that amateurs like me north of the 49th parallel can benefits from those Zwift programs even if they are not « perfect ».

Man I just don't know. Zwift has been a great motivator for me this winter. And I know there are many athletes using the platform, but there are also just regular people trying to get a workout in instead of doing something much less healthy like watching a lit screen without a bike attached to it. I hear what you are saying, and I'm sure the training could be better. There are even spelling and technical control errors in the ones I have done. On the other hand, I found the FTP builder one to motivate me to ride because of the schedule, and the Gravel Grinder one is much the same. I was also honest and careful about my real FTP when I setup Zwift (and weight!), and I find the workouts mostly pretty easy. If my heart rate tells me anything, I'm using appropriate proportions of the training zones even if the approach is a little "shotgun like". For most of the people I know, and for myself, a peak or plateau is fine with me. What I don't want is to be riding the first 10 rides in the spring feeling like I'm sucking air through a straw because I was lazy during the winter. I think the lesson from your video should be along the lines of "starting to get serious?" get a real trainer and don't rely on free or generic training plans. It isn't really Zwift's fault, it is all of them.

Thank you for this content! I just got going on trainer about a week ago and something seemed very off about their workouts. I think I’m going to use it primarily to just spin out long endurance rides during the winter to keep my legs moving. I just got going on a swift trainer about a week ago and something seemed very off about their workouts. I think I’m going to use it primarily to just spin out long endurance rides during the winter to keep my legs moving. Again, great content. Thank you, Dylan.

Thanks for the movie Dylan ;) which Zwift work out is the best to follow in my offseason, where I want to take a step more to get in better fitness for the season start in March/ April, without getting burned out..

Hey Dylan, The only zwift workout that I would recommend during the winter is the 'pedaling and cadence drills'. In my opinion they are great to build up the speed during winter base period. They consist of one-legged pedalling for the first half an hour and they 1min spin-ups at 135+ cadence. Really teaches your body to stay relaxed and not to waste energy on unnecessary movements. They have a random zone3/4 10min tempo at the end but that can be easily skipped. For the rest of the winter base workouts, I am using zwift as a motivational/monitoring device to target specific zones, and I plan to do all my high intensity outdoors(weather should start to get better at the end of my last base period block), so I am happy to hear that's what an accomplished cyclist as you suggest as well.

excellent video, been waiting for someone to say this for a while. Zwift is great for getting consistent miles in over winter, but youre far better off creating your own plans and sessions that suit your own specific goals.

Very important video thank you for informing us!

Just the motivation I was looking for before jumping into a Zwift: Gravel Grinder workout... 🤦‍♂️ That said; I often crawl out of bed at 4am to get in a ride before work without any interruptions, and knowing there's a Zwift training plan workout to be completed is just the motivation to make it happen.

I am always confused in the last week before the races tapering, I am never sure and afraid all the time If i am losing fitness. Would appreciate your insights on the topic. Thanks

Did you know you can import TrainerRoad workouts into Zwift? Great way of combining the amazing TR plans with the Zwift ride feel!

Great stuff my man...I did a number of Zwift plans and did videos on them...at the moment trying TR and I can totally relate to the issues you bring up here now. I am feeling the punishment of a poor program and its screwing up my TR program

I did the FTP BOOSTER and it increased my FTP for 30 WATTS and I am a pretty trained cyclist.

Hi Dylan, I usually use Zwift but for winter I would like to follow a more structured and valid training plan. Which program would you suggest? In the coming days I would like to try Sufferfest, what do you think? Thanks

This vid spoke to me. I'm going into my 4th year on a road bike. Last year I made huge gains by following a Zwift program over the winter. However, I did indeed burn out in the mid summer. This year, I've been doing a plan a coach made for me on Training Peaks. I've been worried that it's not kicking my ass like Zwift did last year, but now I'm feeling more confident that I'm doing the right thing.

Dylan, Great channel!! What is your opinion on the sufferfest training plans?

Great videos. Thanks. What is your thoughts on sufferfest? Their 4DP and plans? Cheers

Some really good advice here, thanks

Great vid! I get the science but in this case and this year I think the plans work for me. I'm new to cycling, eager to get fit. The workouts keep me engaged, I'm losing weight, getting faster and fitter and all seemingly with no downsides as there is no "plan" for the year. VA has no beginner road races scheduled for 2021.

Any thoughts on their newer Build Me Up training plan? Seems better than their others.

I do 8 hrs a week on Zwift and agree with all that Dylan says - some of the group interval sessions also mix zones e.g. 4 x 3 min at Z3 followed by 3 x 10 x 30/30 at higher intensity - not at all specific in terms of targeted work

Thanks for the info! While Zwift isn't meant for serious training anyway, what do you think about training with Xert?

Glad to read this post, I use Zwift during the winter months when I can't get out on the road, for me it is a distraction from the tedium of looking at a wall or a screen of numbers. I never did like the look of the workouts and have always just ridden using workouts from elsewhere. Andrew Coggan/Hunter Allan for example. I have not read the Time crunched book as I am a little sceptical how effective it is, unless you really are time crunched of course. I am not most of the time, so prefer to put the time in however if some of the workouts were downloadable then I may well purchase them so long as they are not Trainer specific like Trainer Road tends to be (which is why I have avoided a TR subscription).

Totaly agree, lack of Z1 and Z2 workouts and lots of the intervals have very short warming time.

Hi !! Great videos man !!! What app will you use if you have a smart trainer? Just got one but I’m trying to figure out what’s best ! I have been riding for 2 years always outside , now for different reasons I have to do some indoor. Today I did a rep hill with Zwift and I’m not very happy. What you will recommend? Thanks

Great video - I'm going to go do a bunch of Zone 6

Great video,. Would you say some generic training plans improved since the video (2019) ? What is good/easy with zwift is you can choose a workout and it walks you thru it... MIght not be optimal, but definitely better than doing clueless training.

Hi Dylan, just recently discovered the channel and i like it. What is your opinion on a two hour 4x5min Z5 and 45min Z2 afterwards, rest is warm up/cool down. This is one workout on zwift which suits my training goals but i am not sure if this makes sense or if its better to separate Z2 and Z5 training. Best regards from germany

Agree with everything you stress in this video. Which virtual platform other than Zwift would you recommend, if any?

Big thumps up 4 thiz video! Cheers

Just started cycling a couple of months ago indoors (due to the Canadian winter). Look forward to watching and learning more from you! Really appreciate the great videos!

I would like to see your thoughts on trainer road plans. For example, I am doing sweet spot base 1 and am doing about 4 rides a week, so between low and mid volume. Great videos!

I started Zwift training and in 4 months my FTP went from 175 to 250W. Zwift is amazing! my fitness has improved immensely, so much that. can do a 70 mile group ride at 20.5mph with no gel! Zwift is great, keep it simple

Hahaha just done the zwift ftp builder and really was struggling on that 5 by 4 min zone 3 then 5 x 5 zone 4 have seen an ftp increase though but will be definitely applying your advice into future training

Dylan, I predominantly ride on Zwift now with the shelter-in-place order. I agree with you that the hardest training is done on the first day after rest. My questions are : 1) what kind of workout should I do on the second day? 2) which day do you recommend I do Zwift races? Thanks!

Zwift academy 20 was very good, recommend any one doing those , just finishing off the tri ones now, great workouts, was thinking of doing build me up on zwift, but no way to pause the plan, so no go for me, maybe takes Dylans advice and make my own on his 6hrs a week. Good stuff.

Thanks Dylan it's to the core, I have one consideration about high intensity session after a rest day like u said on Tuesday! That's a big mistake if u meant a rest day is full rest day. My point here is a rest day means a passive recovery day that's OK, but if it is a full recovery day followed by a high intensity session that will cause your muscle to produce a big amount of lactic acid even if u had a good warm up.

Hi Dylan, I have some problems to get the right balance between my bike training and weightlifting training. I want to do 2 times a week in the evening weightlifting / core in the gym but I want also 2 trainings evenings on the bike with 2 days in the weekend bike training. What advice can you give me?

Would love to see an updated review of zwift training plans - just started on the FTP Builder and it's nothing like the charts you've shown here 😅

I'd like to structure my training as you mentioned in the video with 2 or 3 days during the week. I live about 13miles/21km from work, which gives me about 1h of commute that could be well used for training. The problem I face with rest is, the route to work gets quite hilly and obviously, I need to ride back as well. If I commute back via an easier route it could take me an extra 30min or more. And now it's dark and cold (UK winter). Are there any suggestions you would give for this? What I end up doing is pushing enough on the way back, but just not as hard as I would in the morning, but still well within zone 3 and 4.

Great video finding out that I have been doing too much high intensity training in my running as well as my biking. Thanks for backing up what I've been finding out the hard way.

Hi Dylan, I have found your channel very interesting an I have a question to ask. I'm 18 years old from UK weighing in at 52 kg with an ftp of 238watts and im a cat 3 rider and over the last 2 weeks I have done some early season crit races and I have been dropped within the first 2 laps. It's really frustrating because I have trained on zwift and have done a 10 week build me up training plan followed by a 6 week crit crushed plan but has still resulted in me getting dropped which is annoying. Would you say I'm too light for this type of racing? Thanks Scott

Hey, very helpful. What’s your take on Sufferfest?

Thanks for this good quality video... you seem impressively knowledgeable and experienced for a young guy. My personal issue with Zwift is that I prefer the motivation, challenge and fun that can come from virtual races -- helps me to push myself in an otherwise boring indoor environment. But there is no structure to this and the races are not always at convenient times that fit my schedule. I'm an age-group 70.3 and 140.6 triathlete and find that TrainerRoad plans and workouts are structured well and help me improve my fitness. If only I could find a more practical way to combine the structure from TrainerRoad with the entertainment of Zwift. On long steady indoor rides without high-intensity intervals, I run TrainerRoad on my mobile phone and Zwift on my computer simultaneously. It's a bit geeky but helps pass the time.

Hey Daylan, im from Germanyi (sorry for my bad English)lost last year 60 pundsand I bought one Neo tacx 2 on Saturday. then I started a FTP test 183W :( then i saw your video *feels bad man ;)* but nice Video!!! i have too look much from your stuff i hope i get faster !!!

Good video, I agree. Zwift training plans are terrible. The only plan I found that’s halfway decent is TT Tune-up. As an Ironman Triathlete there’s lots of sweet spot and steady state/ cruise intervals in this plan. The only point I disagree with you is on intervals. I prefer intervals on the trainer for safety reasons.

Hi Dylan, I have seen plans that have you do a higher intensity on Tuesday, Thursday, and Saturday. Is that ok, to do it that way? Wednesday and Sunday would be longer and at a lower intensity. What is the reason for reversing the Wednesday and Thursday? Thank you

I’ve resisted Zwift for years and stuck with a dozen or so TrainerRoad workouts. Got me from being a decent age grouper to racing pro this year. Although I don’t use them, would be curious in your thoughts on TR plans. Really enjoyed the video (although not sure I can’t quite agree with the idea that intervals should be done outside - really specific VO2 work is just much safer and more specific with controlled conditions inside). Keep up the great videos!

A zwift 2020 academy review would be cool

I just like doing the races on Zwift. But what about Sufferfest or Traiber road? Please review those.

Hi Dylan. Great Video. In fact I've really enjoyed all your videos. They really seem to "click" with me. As someone who's trained really badly in the past - overtrained and non-specific - I have made some great initial gains switching to your simplified plan. I have been training on Zwift. Anyways my question is this: The 4x4 is followed by the 2x20, which is followed by an endurance day, and then a rest day - yay :). Wouldn't the endurance day be better suited between the 4x4 & 2x20 to act as slight recovery between the more intense sessions?

I just finished the Zwift 4 Week FTP Booster program. I decided to give it a shot because it fit in nicely between the end of CX season and a trip my wife and I had planned for the beginning of February. Overall I felt the weeks were too easy. Even with a slight head cold for 2 of the 4 weeks, I was able to do all of the work without feeling overly taxed. I increased the 60 min Z2 rides to 90 mins to keep my weekly TSS over 450. After the 4 weeks my FTP increased by 2 watts from step test I did the week before starting the program and my Training Peaks Fitness dropped by 1 point.

Hi Dylan, i agree with almost all the things u said except for the fact that is better to perform high intensity workouts outside: When i ride outside i can't concentrate only in watt or rpm because of the traffic, obstacles, crossroads, animals and so on. I prefer indoor for this kind of efforts (let's say Z4 and 5 i don't train a lot over theese zones) and, after many years i've build a paincave with a very good fan system that allows me to train indoor even in august. It's true that when i'm outside i have some more watts in my legs (not a lot unfortunatelly) but i also perform ftp test indoor so the intesities are well estabilshed. I'm a triathlete and i see a lot of pro perform high intensity sessions indoor (not only indoor obviously). For every other thing i completely agree with you...good points (and is what i try to tell to my zwift mates when i see them performing all this 'quality' stuff)...

This is great, Dylan. You helped me immensely!

I'm feeling kinda lost now... I am busy preparing for a 400km ride in December and I just enrolled in the Gran Fondo Training Plan on Zwift... am I wasting my time? so far I've just been trying to get in as many miles as possible, but I feel I need some more structures training... hence the enrolment... any advice?

I agree with everything said here except the idea of not being able to do very relevant high intensity training indoors. As an ITT specialist my indoor interval training has worked wonders for me. This is not to say that it isn't beneficial to do the training outdoors, too but my indoor interval training put at the top end of the competition for our club time trials. This video is much appreciated, well organized and otherwise right on track in my opinion.

What qualifies as an interval day? Would TrainerRoad's Sweet Spot days (longer 10-20 minute intervals at 88-94% FTP) count as an interval workout? Of just the threshold/VO2 workouts?

Totally agree. Love Zwift but I use a structured evidence based training plan for my intervals. Glad someone made this video. Its like they threw some random intensities together just so they could say hey we have workout plans too! These plans lack understanding of proper periodization and seemingly a complete misunderstanding of how to formulate a workout to target physiological adaptions. Most users would be almost better off coming up with something by themselves.

As a former bad Cat 4 who's training previously consisted of burying myself on solo road rides and weekly group rides, I am finding the zwift plan I am currently doing well structured and simple to follow. Maybe they updated their plans?

Dylan, You made the comment "I wouldn't be doing intervals on zwift anyways". What do you use trainer/zwift sessions for? I was thinking of picking up a trainer and zwift subscription for this winter and was thinking it would help with training discipline, but if u cut intervals out all ur left with is volume which sounds brutal on a trainer.

Spot on comments re Zwift training plans, especially re specificity and over training. I've used several Zwift based programs for my Jan thru March training here in the NE. I did use one 2 winters ago that wasn't overly complicated, but I was challenged to find the rest weeks (I'm 58 and need them.) I now use mostly my own custom ERG workouts based on simple zone training and interval reps.

I have TT states coming up in December 13and now wanted to start TT tune up to get ready. What are your thoughts?

Very close to my personal training philosophy "train smart, not hard"...and i'm using zwift a lot, most of the time customized workouts!