ZWIFT: Power Zone Colors Explained

Рет қаралды 47,244

4 жыл бұрын

The power zone colors within Zwift don't exactly map to the commonly used Coggan zones, but they're very close. Being unable to find the specific % of FTP these related to in game, I found them within the workout editor. This video explains each color zone and where you'll find these used in workout mode, free riding (or racing), and in the activity analysis.
ZWIFT Workout Colors and Zones:
Gray is Zone 1 (Recovery): ≤59%
Blue is Zone 2 (Endurance): 60%-75%
Green is Zone 3 (Tempo): 76%-89%
Yellow is Zone 4 (Threshold): 90%-104%
Orange is Zone 5 (VO2 Max): 105%-118%
Red is Zone 6 (Anaerobic): ≥119%
Source: Zwift Workout mode "% of FTP" slider.
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Пікірлер: 64

@seulebrg 4 жыл бұрын

Great stuff - there is even a 6th sport where the color shows up, the little HUD in front of the rider in workout mode is in the zone color - also lets you see other peoples zones

@gplama 4 жыл бұрын

Boom! I totally missed that one. Great pickup!

@BikePappy 4 жыл бұрын

I was thinking that it might be cool to have a setting where your Concept Z1 (Tron) bike would change colour according to your current zone.

@mathymaven7883 4 жыл бұрын

Well done Shane! This is such a good primer for zone work in structured workouts. Even an old vet like me, (old anyway), learned something new here; that these zones do not exactly match Coggan's 7 zone format. I never gave that much thought, (of course there are only 6 zones in the Zwift scheme). Anyway....super great video.

@markbmcnamara 4 жыл бұрын

Perfect. Thanks for answering my question with much more detail than I expected. Cheers.

@melbman43 4 жыл бұрын

Thanks Shane, great demeninstration of the Zones.

@jeremyhopwood 4 жыл бұрын

This was good - learned some things around the colour of the arches in particular

@timwalker3987 4 жыл бұрын

Always wondered what the percentages where too. Really useful, thanks.

@timmclaughlin1787 Жыл бұрын

Thanks for the lesson. Especially the drag and drop zone created work out features.

@alijalal007 4 жыл бұрын

Thank you very much from Bahrain 🇧🇭 👍🏻😁

@Jeff.Slavich 4 жыл бұрын

Well done. Thank you!

@kiverrussell8369 4 жыл бұрын

Handy, cheers. Wondered how they matched up with my own set zones/percentages (as it happens pretty darn close). Also always wondered how long the rolling graph at the bottom of the screen displays but never had the wherewithal to work it out mid ride/effort. Good to know it's 10minutes... even though those redder shades make it feel considerably longer than that on occasion 👍

@nicensleazy1892 4 жыл бұрын

Always enjoyed your Welsh rugby commentary some years ago

@fhdabd9638 4 жыл бұрын

Thanks a lot , just talk to Zwift to save that last power graph post workout without having to take screenshot 😁

@thompson9451 3 жыл бұрын

thank you!

@grey_fox7 2 жыл бұрын

Wish there was a way to customize the colors so I could make it consistent with other programs I use.

@HenryAshman 4 жыл бұрын

In workout mode I'm fairly certain your little notebook thing in front of your bike changes colour to match too

@NinjaElephant 4 жыл бұрын

Don’t you just love it when you’re practically dying in an FTP effort on Zwift and it’s just yellow...

@TheUnrevealer 4 жыл бұрын

On power - yes, and on HR simultaneusly it may be red :)

@itsdeebs5156 4 жыл бұрын

My pet hate is that all the systems out their use their own thing. If you wanted to use coggins, Friel , FRC etc. I'd almost prefer that they gave us the ability to set our own (eg training peaks). Strava vs Garmin is the one that gets me the most. Sigh Thanks though Shane. Was curious how they calculated the zones...such a simple way to get the answer I'm a little miffed I didn't think of that

@luma3163 4 жыл бұрын

grande!

@JFCharland 4 жыл бұрын

The workout summary at the end has colors for heart rate ... What are the heart rate zones based on and where else do they appear?

@gplama 4 жыл бұрын

That looks to me like they've messed up and should have the zones on the power, not the HR.

@matthiaspiston2943 4 жыл бұрын

Great video, thanks. Maybe it's a bit petty (I am German) but do you know why Coggan's recovery zone goes only until 55% (whereas Zwift is until 59%)?

@gplama 4 жыл бұрын

Coggan was well before Zwift. I’ll assume they wanted to be just a little different.... maybe a business decision? I’m not sure.

@geoced 3 жыл бұрын

I was trying to synchronize my Hue lights with the power zone colors, but the zone transitions were always a bit off. As always, the devil is in the details! The lower bounds of Zwift zones are excluded, while the upper bounds are included, meaning that Z3 is ]76% - 90%], i.e. >76% and ≤ 90%. Also, when converting to absolute power values, it seems you have to round down. The zones are: Z1: ≤ 60% Z2: 60 - 76 % Z3: 76 - 90 % Z4: 90 - 105 % Z5: 105 - 119 % Z6: > 119 %

@NathanLipkeEvilN8 4 жыл бұрын

How do “free ride” blocks in workouts work? It seemed to be like 80% of ftp?

@davidmokos5291 2 жыл бұрын

Can you clarify the zones on zwift compared to zwift companion app? The companion app shows zone 1 as the blue, zone2 green, etc... It doesn't show zone1 as grey like zwift on the computer - it seems to have one less zone, is there a reason for this? Do the colors represent the same power or does the numeric zone represent the same power?

@KeepChessSimple 2 жыл бұрын

I don't get why we can't get a simple symbol like Z2 somewhere on the HUD in freeride mode. Or even just show out current FTP in the zone color.

@davidsuper179 2 жыл бұрын

Just one question I have never figured out: why heart rate zone’s color different like say: zone1 blue. It’s made me confused a lot.

@mjsylver 4 жыл бұрын

Hey Shane. I’m teaching a section on youtubing/vlogging to my high school beginning video production class and have show your work as an example. What cameras, mics, software are you using? They are particularly interested in what studio sets you use etc.

@gplama 4 жыл бұрын

G'day! My main 'good' camera is a Panasonic GH5. I have two Canon G7X Mark II/III smaller cameras for other things. I also use GoPro units a LOT outside. Mic is a RODE SmartLav+ connected to an iPhone on my pocket. I've just picked up the RODE Wireless GO system today to see if I can use that as an upgrade. Software - Final Cut Pro X on Mac. But I'll always say don't let equipment get in the way of making content. I've shot things on the iPhone that have done really well. Good audio is a must. That's something to get right early on. And I love my greenscreen (ElGato).

@mjsylver 4 жыл бұрын

Shane Miller - GPLama I’ve got the kids using everything from Nikon d3300’s to phones and gopros, along with their drones and phones. We’re currently using the Rode Go wireless with good success. Just make sure you turn on the receiver first then the matching transmitter. Makes things alot easier since you can’t manually set the frequencies. I’d also keep the distance from camera receiver to transmitter to less than 50 line of site if you ever find yourself in that situation. We’ve even used them with the TRS to XLR adapters when recording audio to a zoom digital recorder. You’ll need the TRS version of the smart lav, not the TRRS if you want to use the transmitter/lav combo. You should come on down and visit if you’re ever stateside in the Miami area.

@GinMa1977 4 жыл бұрын

Thanks, Shane! I really enjoy your explanations on a variety of cycling ecosystem topics. Another one that has frustrated me are the numerous data reported in Zwiftpower.com. IF you're up for it, would love to have clarification on the power & categories listed under one's profile in Zwiftpower.com such as "Uphill Sprinter", "Short Climber", "Medium Climber", "Long Climber", "Short Sprinter", "Long Sprinter", "Rouleur", and "Time Trialist" (which is the only one that's clear enough. But, what's the definition of each? And, what's the "%" that's reported for each category when you hover your cursor over each bar? And, what's the color coding? Can't make sense of this and there's no explanation I can find anywhere. Thanks!

@gplama 4 жыл бұрын

I stopped using ZwiftPower once GDPR came into effect. It has never been the same since. I believe Zwift should bring that (and the people behind it) in house so it can return to being what it was.

@Lukdarue Жыл бұрын

Could you please explain these colors on my Zwiftpower page? The normalized power column has colors and graph like symbols and some numbers have no color at all. thank you

@gplama Жыл бұрын

Surprisingly, I don't have a ZwiftPower account and don't use it. Prior to GDPR and the Zwift take-over of the service I was using it. Given Zwift now own/run ZwiftPower, I've been waiting for a better account integration before diving back into it.

@davidyoung-nb2pu 4 жыл бұрын

Hi off topic but do you know why I am now on a MTB and unable to change it.. within settings, also I'm using apple tv kn a older 40inch Samsung tv. The graphics on either side don't quite fit the screen. It's not a biggie problem just frustrating Hope the little is ok. Not keeping you up all night..

@gplama 4 жыл бұрын

There was a bug in a recent release that put everyone on MTBs. You need to come to a complete stop to switch bikes. Within the TV settings should be able to switch to 'stretch' mode or 'Fit' or something that'll show the entire screen. (Little Lama is doing really well.... and I'm lacking sleep and kms) :)

@emtek1k 4 жыл бұрын

So if you wanna do a 1-2 hour race you should for the most be in yellow?

@michwoz 4 жыл бұрын

No, it depends on the course. Races are rarely steady state efforts. Your graph will most likely be all over the place.

@mapsarenas9093 4 жыл бұрын

Do you know if Zwift has our FTP history stored anywhere? If so where and how to access it?

@gplama 4 жыл бұрын

No historical tracking of fitness/FTP other than the PB graphs/stats.

@JonFairhurst 4 жыл бұрын

Nice! A related topic could be “setting your FTP.” This should include Zwift, Strava, etc. Maybe your FTP is low after Winter break and increases through the year. It’s nice to keep the platforms aligned. Question: Since turbo training is generally harder than road training, would it make sense to have different FTPs on different platforms? (I think not. I design my Zwift workouts accordingly and keep a single FTP number.)

@gplama 4 жыл бұрын

That depends. Objectivity there's no difference, a watt is a watt. It becomes too complex if there's two FTPs to track, imo.

@michwoz 4 жыл бұрын

I wish there was a way to generate Zwift-style colored power graphs for outdoor rides on Strava.

@gplama 4 жыл бұрын

You can make workouts in TrainingPeaks (like in Zwift) and have those export to your Garmin Edge or Wahoo unit as a workout.

@michwoz 4 жыл бұрын

@@gplama I meant after ride power graph like in Zwift post ride report. It would be nice if some plug-in or website generated such graph for outdoor rides uploaded to Strava. It is really convenient and... pleasant to look at those color-coded graphs :) I can see in the blink of an eye what kind of ride it was, if I hit correct intensities etc. Much better than simple single line in Strava analysis view.

@B4G-B4G 4 жыл бұрын

When’s the new UI coming out for Zwift?

@gplama 4 жыл бұрын

🤷🏻‍♂️

@1carusjohn32 4 жыл бұрын

Shane, fun article! What do you know about weight handicap in zwift. I am fairly new to it and done a couple of races, but it seems to favour the lighter guys based on w/kg. E.g. 10 mile race and two competitors finished within seconds of each other. Circular fairy flat loop. The one that edged it was 50kgs at 200w, the other was 125kgs at 400w. If you plug those numbers into to bike calculator the big guy is 5 mins quicker over 10 miles, no amount of drafting is gonna make that up. Additionally, the light guys will have it on the hill but down hill the difference between say 70k and 50k in the real world is massive. Do you think zwift have this right?

@gplama 4 жыл бұрын

Zwift physics isn't quite as realistic as outside when it comes to drafting. It's a rabbit hole I haven't gone down... they cracked down pretty hard on bot usage for testing a while back. ZwiftInsider might have some good info on this topic.

@mikeprytherch8875 4 жыл бұрын

Wish there was a max effort zone, I get set these all the time, 30 second max efforts, you just can’t do them as Zwift always tries to hit a power figure

@blakefx 4 жыл бұрын

Mike Prytherch you can do a free ride interval. I use them by making them a little longer than what I need which gives time for erg to switch off. Then you can go as hard as you like

@mikeprytherch8875 4 жыл бұрын

@@blakefx Thanks Blake, I hadn't considered making them longer to counteract the ERG switch off, now you have said it... it is obvious DOH !

@DaveVT5 4 жыл бұрын

As you were working through the chart I was waiting in anticipation for an explanation of Zone 5 Anaerobic. Then: “No explanation necessary” Doh! My question is... What is Anaerobic zone and how much time spent here per week or workout is healthy?

@gplama 4 жыл бұрын

There's a ton of published detail on the web for each of these zones. As for how much time to spend, what's healthy, etc.... that can only be answered by someone who's looked at your data, your response to training, has asked 100 questions about your goals/time/motivation/etc.

@moodtherapist 4 жыл бұрын

What’s a ‘graff’? Did you mean a ‘grarf’? 😜

@itsdeebs5156 4 жыл бұрын

Mate we speak fluent Aussie here Graph(pronounced: Gr-a-f) is the correct pronunciation. Next you're gonna say castle is pronounced Car-sel and not ka-sl ;) 👍

@6ft8incyclist 4 жыл бұрын

I hate color charts graphics or any thing totally worthless to me, I am color blind...

@wbaareshit1981 4 жыл бұрын

Zwift is not that great I've spent 5 months on zwift waiting for weather to change went out in real world and my heart rate maxed out after 5 mins and had to get off and push bike up a long hill that's never happened before.

@gplama 4 жыл бұрын

It’s all how you use it. This is like saying going to the gym doesn't work if all you do is stand around the water cooler and don't put in the work.

@wbaareshit1981 4 жыл бұрын

@@gplama on zwift I do a least 5-6 hrs a week did a full workout plan and did lots of races were I Finnish in top10-20 every race only thing I can put it down to is the low cadence in the real world as the fast spin on zwift

@jesselangevin7786 4 жыл бұрын

I feel like trying to figure out the zone colors for the run side would be quite hard since we can't build workouts in zwift. And the fact they don't seem to line up with any zone systems.