The Complete Beginner's Guide to Zwift Indoor Training: Equipment, Workouts, and Group Rides

What Is Zwift?

Zwift is an indoor cycling training platform that combines gaming elements. You mount your bike on a trainer, connect a power meter or smart trainer via ANT+ or Bluetooth, and ride together with cyclists from around the world in a virtual world.

What Equipment Do You Need?

Essential

Smart Trainer
- Entry-level: Zwift Hub One (about NT$15,000)
- Mid-range: Wahoo KICKR Core (about NT$25,000)
- High-end: Wahoo KICKR V6 (about NT$38,000)
- Tacx NEO series (about NT$35,000-55,000)

Bicycle

Your existing road bike will work
Front-wheel-removal trainers require a front wheel support block

Devices

Computer (PC/Mac), iPad, Apple TV, or smartphone
A large screen or projector is recommended for a better experience

Recommended Accessories

Electric fan: Body temperature rises quickly during indoor riding, making a fan essential
Sweat protection: Protects the frame and stem from sweat corrosion
Trainer mat: Prevents sweat and vibration from damaging the floor
Heart rate strap: More accurate heart rate monitoring than a watch

Budget Alternative

If you can’t afford a smart trainer right away:

Traditional trainer + speed sensor: about NT$3,000-5,000
You can still use Zwift, but it can’t simulate gradient changes
The experience is worse, but it’s workable in the meantime

Your First Zwift Ride

1. Set Up an Account

Download the Zwift App
Create an account (monthly fee about NT$500)
Enter your weight and height (this affects speed calculations in the virtual world)

2. Connect Your Devices

Turn on the trainer
Search for and connect your power source and cadence sensor in Zwift
If you have a heart rate strap, connect that too

3. Choose a Route

Recommended for beginners: Watopia’s Flat Route or Hilly Route
Ride once first to get familiar with the controls and interface

4. FTP Test

Zwift has a built-in FTP test (the Ramp Test is the easiest)
The test result sets your training zones

Recommended Zwift Training Plans

Beginner (Weeks 0-8)

FTP Builder: An 8-week progressive plan
3-4 times per week, 30-60 minutes each session
Gradually builds your aerobic base

Intermediate (once you have a base)

Build Me Up: A 12-week comprehensive improvement plan
Includes Sweet Spot and VO2max intervals
4-5 times per week

Advanced

Custom Workouts combined with outdoor training
Join Zwift Racing (online competitions)

Group Riding

Group Ride

Organized group riding events
Divided into groups by speed
Great for experiencing the fun of group riding

Race

Online races, graded by ability (A/B/C/D)
Mostly short distance (20-40 minutes)
Very exciting, and great for building high-intensity capacity

Event Calendar

Zwift hosts hundreds of community events every day
You can find events that suit your time zone and ability level

Notes on Indoor Training

Ventilation: Open a window or turn on the air conditioning — heat dissipation is a major issue when riding indoors
Hydration: Indoor sweat loss is 2-3 times greater than outdoors
Time management: Indoor training is more efficient than outdoor riding, so 60 minutes is often enough
Mental fatigue: Pair your ride with music, a podcast, or a video
Don’t train every day: Just like outdoor training, you still need rest days