Zwift training sessions

  • Added March 30, 2020

At the moment we are running our bike sessions through the week on Zwift (monday, tues, thursday). Most will have the option for a structured work-out. If you want to follow these, let me know and I can make sure you get the sessions file. A few points to note:

  • You will need to follow me (tony ohagan) on zwift, so that I can invite you. Then let me know that you want to be invited.
  • The structured session files need to be saved in your zwift set-up folder (on a laptop or desktop), which is usually in; Documents/zwift/workouts/<#your zwift id folder>. If you have more than one account on your computer, there will be more than one numbered folder in the workouts folder. The folder number corresponds to your zwift id number. I guess save in both if unsure which is yours! Start zwift and login on the lap-top/desktop (dont need to ride, or connect sensors) to get the files loaded into your zwift account.
  • The best way to join in is to get on with time to spare, as there is no dropping in late! After the paired devices screen, you will be on the worlds choice screen. On the top right under upcoming events, there should be the “meetup” listed and “you are going” ticked (you need to accept the invite!). You can optionally go to the world that the sessions is to be run on (listed in the invite). You can it the ride button if you want to ride prior. Usually 5 minutes before the meet-up a “join meet-up” button will appear in the lower left. Hit that and you will go into the meet-up pen (it can sometimes open 10-15min prior).
  • with ~ 5minutes to start time, a blue “join meetup” button will apper at the botton left. It is best to hit this as soon as possible and go to the holding pen. Once in the holding pen, if you are doing the structured workout, hit “e” on the keyboard and choose the custom workout that is for the session. You should then be back at the holding pen and the workout listed on the left. When the Meetup starts you may need to hit a “start workout” button if that appears. Then get pedalling! Pedal as soon as the Meetup ride starts (or just before).
  • Most of the sessions will be “keep group together” which means that as long as you keep pedalling and all internet connections work, you will stay with the group. If you stop pedalling, you will get dropped, and it is very hard to get back on. If you are dropped (more than 5 seconds behind), you can try a hard effort to get back on, but make it a hard effort, or it will not happen.
  • At this point I dont believe there is anyway to start late or catchup if something goes wrong. You can “ride with tony” if you see my name on the select works page, and you will be dropped into where I am riding, but you wont be held within the group (that is up to you!).
  • There is a messenger group for queries as we go, and I will load files in there. Coached athletes can also get the files from a dropbox.

Saturdays will have the option to do a race. We have been challenged by another squad to a race-off. Sundays long rides will be a group ride, but not a structured workout.


Monday: easy ride ~70-80min, 7:05am start. Structures ride option available. Everyone stays together.

Tuesday: Hard ride ~75min, 6pm start. Structured session. Everyone stays together.

Thursday: Solid steady with sprints ride ~75-95min, 6pm start. Structured session. Everyone stays together.

Saturday: Race or time trial. Selected event posted closer to the time (7:30 to 8:30 am start time ideally).

Sunday: Long ride ~2hr+, 8:05 start. No structured program, but usually a meet-up and ride in groups within the meetup (of similar ability).

A few (hopefully) helpful references:

Shane Miller – GPLama does a number of good Youtube videos, including Zwifting:

Joining meetups:

How to join events:

Connecting to Trainingpeaks and Strava:


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