Training Plans

In addition to individual workouts, Zwift offers a large suite of structured training plans to assist you in reaching your desired fitness goals. Training plans are offered for both cycling and running. A training plan is simply a set of structured workouts over a period of time to help you reach a desired goal. The types of goals might be to increase your FTP, increase your stamina or endurance, improve sprinting or climbing skills, train for a fondo/race or many other reasons.

Training plans do require a commitment of time and effort to successfully complete. Much like a coach who sets up a longer term plan for your fitness, a training plan is similar but virtual. Since training plans are structured, consistency is a key factor. Be prepared to complete several workouts per week over several weeks. Also be prepared to rest a specific amount of time between each progressive workout in the training plan.

Training plans are located off the home screen in the workout section and grouped together by fitness goals such as FTP Builder, Back To Fitness, Fondo, etc. So once, you've logged into Zwift, select the Workout/Training Icon (looks like a clipboard) which will open up the Workout/Training Plan window. Select 'Plans' and you'll be presented with the available training plans for cycling and running. A description of each plan, what it helps you achieve, the duration in workouts per week over how many weeks as well as detailed explanation of each workout will be shown prior to signing up for a given plan. Some plans offer a virtual reward for completion (usually different patterned socks). A very handy third party tool for searching and selecting workouts and training plans is available at 'whatsonzwift.com'.

Due to the structured nature of training plans, there are some rules that are in effect to help maximize your benefit. Sometimes, these rules get in the way of normal life as you try to successfully complete the plan so being aware of them can help avoid issues.

* **Blackout Period** - Zwift enforces an 8 hour blackout period between competing plan workouts. This means you must wait at least 8 hours between workouts in the plan. You can do any other type of ride during this time but you can't start the next workout in the plan.
* **All workouts for a given week are available on Mondays** - Each week, the new set of all workouts for that week become available. Completing them in order is recommended but you can choose any workout available in that week in any order.
* **Training Plans cannot be paused or extended** - A common request that is not available yet. Often life gets in the way (vacations, sickness, etc) and the training plan does not allow you to pause the plan at this time. However, each training plan offers an extra two week window to complete the plan.
* **Skipping/Missing a Workout** - The workout will remain unlocked so you can return to it another time. You may also chose not to do that workout.
* **Completion Status** - You must complete approximately 80% of a workout for it to be considered complete. The same holds true for the entire training plan. You must complete approximately 80% of the entire training plan for it to be considered complete.
* **Cancelling the Plan** - You may cancel the training plan at any time by clicking on the 'Cancel Plan' option and following the instructions. You will have seven days to re-enroll in the plan without losing the progress you've already gained.
* **Completing Cycling and Running training plans simultaneously** - Training plans are intended to be completed in succession rather than in parallel. However, some training plans incorporate both cycling and running workouts together.