Virtual Cycling (Zwift)
Online cycling worlds and races on a smart trainer.
How to start
You need a bike on a trainer (a smart trainer is best) and a device with the app. Do a short, easy group ride or a beginner workout to learn the controls.
How to progress
Follow a structured training plan, join group rides, and try a race or event when you are ready.
What the evidence says
Evidence: limited
We found no strong trials on virtual cycling platforms. It is indoor cycling with a game layer, so the general cycling evidence applies. The social and competitive features may make it easier to stick with regular rides, but we did not find studies testing that.
Take care: Races can tempt you to ride too hard. Warm up, use a fan and stay hydrated. Stop if you feel unwell.
Sources
12-week starter plan
Start with easy group rides and short workouts, then add structured sessions. Keep one ride easy every week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 7 METs (Indoor cycling at a moderate to hard effort (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Use a fan and have a towel and water close by.
- Try group rides before racing.
- Set a realistic weekly schedule.
Common mistakes
- Racing every ride.
- Skipping a warm-up.
- Ignoring saddle comfort on long sessions.
Kit and cost
High Approximate UK prices.
- A bike and a smart trainer (about £400 to £1,200)
- A device and a Zwift subscription (about £15 a month)
- A fan, a towel and padded shorts
Frequently asked questions
What is Zwift?
A virtual cycling world where you ride a trainer indoors and see yourself and others in a game on screen.
Do I need a smart trainer?
A smart trainer gives the best experience, but you can use a basic trainer with a speed and power sensor.
Is it good for fitness?
Yes, it is an indoor ride, and many people find the social side makes them more regular.
Good for: Heart & fitness Fun & social Endurance
Compare with similar options
| Virtual Cycling (Zwift) | Gravel Cycling | Road Cycling | Cycle Touring | |
|---|---|---|---|---|
| Typical session | 60 min × 3/wk | 120 min × 1/wk | 90 min × 2/wk | 300 min × 1/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | High cost | High cost | High cost | High cost |
| Equipment | Specialist kit | Specialist kit | Specialist kit | Specialist kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Some fitness | Some fitness | Some fitness | Some fitness |
| Evidence | limited | limited | moderate | limited |