For years, I identified as a runner, cherishing the challenge and the unique way running allowed me to connect with new environments. The rhythm of marathon training also brought a sense of calm and focus into my life. However, my running journey hit a roadblock with a series of injuries.
Initially, simple stretches resolved minor issues. But then, a bone injury sidelined me for a full year. Although I recovered, persistent foot pain forced me to stop again. My confidence in being a lifelong runner was dwindling. During physical therapy, I started searching for an alternative way to stay active.
Cycling was suggested by runner friends as a way to maintain fitness during recovery. Honestly, I wasn’t immediately sold.
Cycling seemed the opposite of running’s simplicity. It appeared more costly, time-consuming, and riskier. Yet, inactivity was taking its toll, and I was feeling the negative effects of not exercising.
Others recommended Peloton, praising its immersive experience. Again, I hesitated. I was deeply attached to the feeling of exploring the world using my own two feet.
That’s when I discovered Zwift, a virtual fitness application that opened my eyes to a new possibility.
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Understanding Zwift and Indoor Cycling
Zwift is a platform that immerses cyclists and runners in a dynamic, multiplayer virtual world for training, racing, and exploration. For this discussion, we’ll focus on the cycling aspect.
Within Zwift, each user is represented by a 3D avatar. My avatar’s appearance and performance are based on my real-world metrics: height, weight, and fitness level. As I pedal in my physical space, my avatar mirrors my actions in the virtual world. I can explore diverse Zwift landscapes, compete against other riders, participate in group rides, and follow structured training plans, all from my home.
Before diving deeper, let’s clarify some key cycling terms. Speed refers to distance covered over time. On a bike, forward speed is directly related to the rotation speed of the wheels. Cadence measures the rate at which you pedal, or your pedal rotations per minute (RPM).
A cyclist avatar in the Zwift virtual world, demonstrating the immersive experience.
Most bikes have shifters to adjust gear ratios, which modify the relationship between cadence and wheel speed. Gear shifting is essential for adapting to changes in terrain, particularly hills.
A basic Zwift setup for cycling involves these core components:
- A Bike: Specifically, a gym bike or stationary bike. This is your physical interface, the machine you’ll pedal. We’ll explore different bike options suitable for Zwift, including affordable choices.
- A Smart Trainer (Optional for Cheap Gym Bike Setups): Trainers convert a regular bike into a stationary one and, in smart trainers, provide variable resistance controlled by Zwift. However, as we’ll see, a cheap gym bike can work without a smart trainer to get started.
- A Zwift Device: This is the screen displaying the Zwift world and interface. It can be a smartphone, tablet, computer, or smart TV.
Diagram illustrating the basic Zwift setup components: bike, trainer, and display device.
When using a smart trainer, Zwift automatically adjusts resistance based on the virtual terrain and rider metrics. It also reads speed data from the trainer. Optional sensors like heart rate monitors and cadence sensors add more data for training analysis within Zwift, recording power output, virtual GPS location, and more.
Data metrics displayed on the Zwift interface, including speed, power, and heart rate.
Zwift simulates real-world cycling physics, factoring in rider weight to calculate resistance. A heavier rider will experience greater resistance climbing virtual hills, just as they would in reality.
Zwift integrates with platforms like Strava and Garmin, allowing you to sync and track your virtual rides alongside your outdoor activities. My Zwift sessions now appear in my Strava feed alongside my outdoor runs and rides.
Beyond the essentials, several optional accessories can enhance your Zwift experience:
- Heart Rate Monitor: Tracks your heart rate data for better workout analysis.
- Cadence Sensor: Measures your pedaling cadence for optimizing efficiency.
- Fans: Crucial for staying cool during intense indoor rides.
- Stand: Holds devices, remotes, water bottles, and snacks within easy reach.
- Bike Cover: Protects your bike and floor from sweat.
- Zwift Companion App: Acts as a bike computer and remote control for Zwift on your smartphone.
Exploring Zwift Setups: From Budget to Pro
Refer to Zwift’s official documentation for the most current list of compatible devices and setup options.
Wheel-On Smart Trainer: Entry-Level Option
A cyclist using a wheel-on trainer with Zwift. Video credit Zwift
For cyclists who already own a road bike, a wheel-on smart trainer is often the most affordable entry point to Zwift.
With this setup, your bike’s rear wheel is secured onto the smart trainer, which then connects to your Zwift device. The bike remains easily removable for outdoor riding. However, wheel-on trainers can wear down your rear tire, although this can be minimized using dedicated indoor cycling tires. Also, wheel slippage can occur during high-intensity efforts.
A cyclist mounting their road bike onto a wheel-on smart trainer.
Direct-Drive Smart Trainer: Enhanced Realism
A cyclist using a direct-drive trainer with Zwift. Video credit Zwift
Direct-drive smart trainers are a step up in terms of cost and realism. They replace your bike’s rear wheel and cassette, offering a more direct and stable feel. These trainers provide a wider resistance range and eliminate wheel slippage. However, they are more expensive than wheel-on trainers and require cassette and axle compatibility. Their larger size also makes them less ideal for small spaces, and bike removal for outdoor use is less convenient.
A direct-drive smart trainer with a road bike mounted, showcasing the wheel removal.
Smart Stationary Bike: The Premium, All-in-One Solution
The Wahoo Kickr Bike, a premium smart stationary bike for Zwift. Video credit Zwift
Smart stationary bikes are designed specifically for indoor cycling and Zwift. Setup is straightforward: assemble the bike, plug it in, and connect to Zwift. Prices and features vary widely, with high-end models including steering, integrated fans, device chargers, and incline simulation for hills and descents.
A high-end smart stationary bike with integrated features for a premium Zwift experience.
My Budget Zwift Journey: Starting with a Cheap Gym Bike
After weeks of researching options, browsing local listings, and reading user reviews, a crucial question arose: Would I even enjoy indoor cycling?
Instead of investing heavily in an expensive setup right away, I decided on a gradual, level-by-level approach, starting with the most budget-friendly option: a cheap gym bike.
Level One: Validation with a Basic Stationary Bike
The primary goal of level one was to test the waters – to determine if I would actually enjoy spending time cycling indoors on a stationary bike, even a cheap one, in my garage.
I found a used, basic stationary bike locally for just $180 (new, they typically cost around $300 on Amazon). The previous owner had bought it during COVID lockdowns but barely used it. Before purchasing, I checked that it had standard fittings, anticipating potential upgrades to the saddle and pedals. The key was that any functional stationary bike would suffice for this initial phase. This particular model just happened to be what was available and affordable.
I set the bike’s manual resistance to a moderate level and started riding for 20-30 minutes daily. Initially, the rides felt monotonous. I constantly checked my watch, counting down the minutes. However, within a week or two, I discovered music and podcasts to keep me entertained, and I began to genuinely enjoy my indoor cycling sessions. I had successfully validated my ability to bike indoors.
Before progressing to level two, I addressed a few comfort issues with minor upgrades.
First, the bike’s stock saddle was incredibly uncomfortable – wide, overly padded, and springy, like those found on cruiser bikes. While perhaps adequate for short, upright rides, it became painful on longer sessions. I replaced it with an inexpensive saddle purchased online.
Second, within minutes of starting each ride, I would overheat and become drenched in sweat. Within thirty minutes, I was soaked. My solution was two fans mounted on a DIY stand. I built it from scrap lumber and unused box fans from my garage, along with some bolts and brackets from the hardware store.
Total cost for level one: Approximately $300
The author’s level one setup: a basic stationary bike with added fans for cooling.
Level Two: Integrating Zwift with Power Meter Pedals
Moving forward, my plan was to use Zwift with my stationary bike. Since my bike had manual resistance, Zwift couldn’t automatically control it. However, as long as I could measure power output, I could still participate in Zwift’s virtual world.
Close-up of power meter pedals, essential for integrating a basic gym bike with Zwift.
I invested in power meter pedals – Garmin Vector 3S (an older version of the RS200 pedals). At $480 used, these were the most expensive single component of my setup. I chose them for their ease of installation on any bike, accuracy, and potential future use on an outdoor bike. Remember, when installing pedals, the left and right pedals have reverse threads.
Because these pedals use the Shimano SPD-SL clipless system, I needed compatible cycling shoes. I opted for wide-width Shimano RC3 shoes, which fit my high arches and wide feet comfortably.
For the Zwift display, I repurposed an old 30” Apple Cinema HD Display I had found discarded earlier in the year. After acquiring a power supply and a USB-C to DVI adapter, I connected it to my M1 MacBook Air. I completed the setup with a stand with a shelf to hold the laptop and a VESA mount for the monitor. Initially, I worried 30” might be too small, but it proved to be sufficiently immersive.
I initially tried Zwift’s Apple Watch app for heart rate monitoring, but encountered connectivity issues (a common problem). Instead, I purchased a budget optical heart rate monitor used.
I use the Zwift companion app on my iPhone, mounted on the bike’s built-in tablet holder. The app connects via Bluetooth to my heart rate monitor and power meter pedals, providing ride data and controls, eliminating the need to interact with my computer during rides.
After longer rides, saddle discomfort returned. I addressed this with inexpensive padded bib shorts from The Black Bibs.
Total cost for level two: Approximately $1000, plus $15/month for Zwift subscription.
The level two Zwift setup, featuring the basic gym bike upgraded with power meter pedals and a larger display.
Level Three? Outdoor Cycling or Staying Indoor?
Before starting this journey, I envisioned eventually cycling outdoors. However, after a month of Zwift, I’m so captivated by indoor cycling that I now question if I’ll ever buy an outdoor bike. If I do, more research is needed, as bikes are currently expensive and often hard to find.
One Month Zwifting on a Cheap Gym Bike: My Experience
It’s been over a month since my first Zwift ride on my cheap gym bike setup.
Initially, lacking Zwift’s in-game currency (“drops”) and being at level 1, I didn’t engage with the in-game shop. Now, I’ve started investing my drops in virtual gear.
While virtual clothing is purely cosmetic, virtual wheels and frames impact performance. Each has weight and aerodynamic ratings. Lighter wheels are advantageous on climbs, while aerodynamic wheels improve speed on descents and flats. Since virtual gear is unlocked through cycling, not real money, Zwift gamifies fitness improvement.
My Zwift riding has primarily consisted of free rides to explore the diverse virtual worlds and structured workouts to enhance my fitness. I’ve participated in a few races and group rides but am still learning the nuances of drafting and staying in the peloton.
I’ve enjoyed using the Zwift companion app’s camera controls and screenshot feature, capturing fun virtual cycling photos, almost like Zwift is a photography game.
A selection of Zwift screenshots taken during virtual rides.
Thoughts on Using a Basic Gym Bike with Zwift
I was initially skeptical about using a manual resistance knob instead of Zwift-controlled resistance and virtual shifting. However, in practice, it’s been surprisingly enjoyable.
The manual resistance requires me to adjust it to match the workout or terrain changes. While not as realistic as a smart trainer with automatic resistance and virtual shifting, it remains challenging and engaging. It forces me to actively listen to the workout prompts and terrain cues and adjust accordingly, adding a layer of user engagement.
My Fitness Results
In one month, I’ve logged 883 kilometers and 8,856 meters of elevation gain over 28 hours of Zwifting. My initial FTP (Functional Threshold Power) test in the first week placed me at 3.0 W/kg. My most recent test showed an improvement to 3.6 W/kg.
I feel better after each Zwift session. Occasionally, I’ve even experienced the same “runner’s high” I used to get during marathon training. I’ve also observed quantifiable improvements. My resting heart rate has consistently decreased, and my Apple Watch’s cardio fitness estimate has increased.
Charts showing improvement in resting heart rate and VO2 max during the month of Zwift cycling.
These positive results are likely also influenced by other lifestyle changes, including increased rest, weight training, and improved diet.
The Road Ahead: Zwift and Beyond
I’m enthusiastic about Zwift and plan to continue using it.
I’m refining a training plan that balances weight lifting, recovery days, long endurance rides, and intense workouts. I’m also keen to participate in more group rides and perhaps even virtual races.
I’m also working towards completing Zwift’s in-game challenges. I’m close to finishing the initial Everest Challenge and unlocking a coveted virtual bike reward.
Ironically, a new stretching routine has resolved the foot issue that initially prevented me from running.
So, I am now able to run again, but my motivation has shifted. Zwift cycling is more enjoyable and time-efficient. I can simply walk to my garage and start riding within minutes. There are no traffic signals or weather conditions to consider.
See you on Zwift!
Thanks to Q for reviewing drafts of this article.
