For years, running was my go-to activity. The challenge and the exploration of new places on foot were incredibly rewarding. Training for marathons brought a sense of calm and focus to my life. However, injuries began to take their toll. What started as manageable stretches escalated to a bone injury that sidelined me for a year. Even after recovery, foot pain returned, forcing me to stop running again. My confidence in being a lifelong runner was dwindling, and I needed a change.
During physical therapy, cycling was suggested as a way to stay fit while recovering. Initially, I resisted. Cycling seemed to be the opposite of running’s simplicity. It appeared more expensive, time-consuming, and potentially more dangerous. Yet, inactivity was taking its toll, and I was feeling the negative effects of not exercising.
Peloton was another suggestion from friends, praised for its immersive experience. Again, I hesitated. I loved the feeling of outdoor exploration and traveling under my own steam.
That’s when I discovered Zwift, a virtual fitness app that promised to bring the outdoor cycling experience indoors. This seemed like a potential solution, blending technology with fitness, and perhaps, even making cycling accessible and affordable. Could I really enjoy cycling, and could I do it without breaking the bank? This led me on a journey to explore Zwift using a cheap stationary bike, and here’s what I learned.
Understanding Zwift and How It Works
Zwift is a dynamic, multiplayer virtual world designed for cyclists and runners to train, race, and explore. For the purpose of this guide, we’ll focus on cycling and how to get started without spending a fortune.
In Zwift, you are represented by a customizable 3D avatar. This avatar’s appearance and performance are based on your real-world metrics like height, weight, and fitness level. As you pedal in your home, your avatar mirrors your actions in the virtual world. You can explore diverse virtual environments, compete against other cyclists, join group rides, and engage in structured training sessions, all from the comfort of your home.
Before diving deeper, let’s clarify a few key terms essential for understanding cycling and Zwift:
- Speed: This refers to the distance covered per unit of time. On a bike, forward speed is directly related to how fast your wheels are turning.
- Cadence: Cadence is the rate at which you pedal, measured in revolutions per minute (RPM).
- Gear Ratios: Most bikes have shifters to change gear ratios, adjusting the relationship between your cadence and wheel speed. Shifting gears is crucial for adapting to varying terrains, especially changes in gradient or steepness.
To experience Zwift cycling, you’ll need a basic setup that includes three main components:
- A Bike: You need a bike to pedal. For budget-conscious users, a cheap stationary bike is a viable starting point. We’ll explore specific options later.
- A Smart Trainer (Optional but Recommended): A smart trainer converts an outdoor bike into a stationary one and, crucially, provides variable resistance controlled by Zwift. While optional for the absolute cheapest setup, it significantly enhances the Zwift experience by simulating real-world terrain.
- A Zwift Device: This is the device that runs the Zwift application and displays the virtual world. It could be a smartphone, tablet, computer, or smart TV.
When you cycle, Zwift can control the resistance of a smart trainer to simulate hills and terrains. It also reads data like speed from the trainer. For more detailed performance tracking, you can add optional sensors such as heart rate monitors and cadence sensors. These provide Zwift with additional data points like heart rate, cadence, and power output, which are valuable for training analysis and performance monitoring. Zwift also tracks virtual GPS coordinates and other metrics.
Zwift realistically simulates cycling physics. It calculates resistance based on your weight, so a heavier rider will experience more resistance climbing a virtual hill, just like in real life.
For seamless workout tracking and planning, Zwift integrates with popular fitness platforms like Strava and Garmin. Your Zwift rides automatically sync with these platforms, allowing you to keep all your fitness activities in one place.
To further enhance your indoor cycling experience, consider these optional accessories:
- Heart Rate Monitor (HRM): Tracks your heart rate for better workout intensity monitoring.
- Cadence Sensor: Measures your pedaling rate, useful for optimizing cycling efficiency.
- Fans: Essential for staying cool during intense indoor workouts.
- Stand: A stand to hold devices, remotes, water bottles, and snacks.
- Sweat Cover: Protects your bike from sweat, especially important for smart trainers and stationary bikes.
- Zwift Companion App: Installed on your smartphone, it acts as a bike computer and Zwift remote, allowing you to control Zwift and interact with other Zwifters easily.
Exploring Zwift Setups: From Budget to Premium
Zwift supports a range of setups to suit different budgets and needs. For the most up-to-date compatibility list, always refer to Zwift’s official documentation. Here’s a breakdown of common Zwift setups, starting with the most budget-friendly options and moving towards more advanced systems:
Wheel-On Smart Trainer: The Affordable Entry Point
For cyclists who already own a traditional road bike, a wheel-on smart trainer is often the most economical way to begin using Zwift. This setup involves mounting your bike’s rear wheel onto the smart trainer, which then communicates with your Zwift device. The primary advantage is its simplicity and lower cost compared to other smart trainer types. You can quickly attach and detach your bike for both indoor and outdoor riding.
However, wheel-on trainers have some drawbacks. They can cause wear and tear on your rear tire, although this can be mitigated by using dedicated indoor cycling tires. Also, tire slippage can occur during high-intensity sprints or steep climbs, which can disrupt the realism and data accuracy.
Direct-Drive Smart Trainer: Enhanced Realism and Performance
A step up in both price and performance is the direct-drive smart trainer. These trainers require you to remove your bike’s rear wheel and cassette, directly mounting your bike frame onto the trainer. Direct-drive trainers offer a more stable and realistic riding experience. They typically have a higher resistance range, allowing for better simulation of steep climbs and powerful sprints, and eliminate wheel slippage entirely.
Direct-drive trainers are quieter and provide more accurate power readings compared to wheel-on trainers. However, they are more expensive and require a compatible cassette and axle setup for your bike. Their larger size also makes them less portable and less suitable for very limited spaces. Switching between indoor and outdoor riding also takes longer as you need to remount the rear wheel.
Smart Stationary Bike: The Integrated Indoor Solution
For the most streamlined and dedicated indoor cycling experience, a smart stationary bike is the ultimate option. These bikes are designed specifically for indoor training and integrate smart technology directly. Setting them up is straightforward: assemble the bike, plug it in, and connect to Zwift.
Smart stationary bikes come in a wide range of features and price points. High-end models can include features like integrated steering for virtual world navigation, built-in fans, device chargers, and incline/decline simulation to mimic hill climbs and descents more realistically. While offering the most seamless Zwift experience, smart stationary bikes are generally the most expensive option and are dedicated solely to indoor use.
My Journey with a Cheap Fitness Bike and Zwift
After researching various Zwift setups, I faced a crucial question: would I even enjoy indoor cycling? Before investing heavily, I decided to test the waters with a budget-friendly, incremental approach.
Level One: Validating Indoor Cycling Enjoyment
My first goal was simple: determine if I could enjoy spending time on a stationary bike in my garage. I found a used, basic stationary bike locally for just $180 (these typically retail around $300 on Amazon). The previous owner, who had bought it during pandemic lockdowns, had barely used it, making it a perfect cheap fitness bike for my experiment. Before purchasing, I checked that it had standard fittings, just in case I wanted to upgrade components like the saddle or pedals later. The specific brand wasn’t critical; any basic stationary bike would suffice for this initial test.
I started riding for 20-30 minutes daily with the bike’s manual resistance set to a moderate level. Initially, the rides felt monotonous. I constantly checked the time, waiting for the session to end. However, within a week or two, I discovered the power of music and podcasts to make the time fly. I began to look forward to my rides and successfully validated that I could indeed enjoy indoor cycling.
To improve comfort for longer sessions, I made a few key upgrades:
- Saddle Replacement: The stock saddle was uncomfortable for longer rides. I replaced it with an inexpensive, more ergonomic saddle I ordered online.
- Cooling Fans: Sweating became a significant issue quickly. I addressed this by setting up two box fans on a DIY stand made from spare wood and hardware. This provided much-needed airflow and made longer rides bearable.
Total Level One Cost: Approximately $300
Level Two: Integrating Zwift and Performance Tracking
With the enjoyment of indoor cycling confirmed, the next step was to integrate Zwift and gain performance metrics. Since my cheap fitness bike had only manual resistance, Zwift couldn’t automatically control it. However, power measurement would still allow me to use Zwift effectively.
I invested in Garmin Vector 3S power meter pedals (a predecessor to the current RS200 model). At $480 used, these were the most expensive part of my setup. I chose pedal-based power meters for their portability and accuracy, knowing I could transfer them to an outdoor bike in the future. When installing pedals, remember that the left and right pedals have opposite thread directions.
Power meter pedals require compatible cycling shoes. I opted for Shimano RC3 wide-width shoes, which fit my feet comfortably.
For a Zwift display, I repurposed an old 30” Apple Cinema HD Display I had acquired for free. With a power supply and a USB-C to DVI adapter, it connected perfectly to my MacBook Air. I used a stand with a shelf and VESA mount to hold both the monitor and laptop. Initially, I worried 30” might be too small, but it proved to be ample for an immersive Zwift experience.
For heart rate monitoring, Zwift’s Apple Watch app proved unreliable. Instead, I used a budget-friendly optical heart rate monitor purchased used.
The Zwift Companion app on my iPhone became my bike computer and remote. It connected to the HRM and power meter pedals via Bluetooth and provided ride controls and data displays, minimizing the need to interact directly with my laptop during rides.
Finally, for enhanced comfort on longer rides, I added padded bib shorts from The Black Bibs.
Total Level Two Cost: Approximately $1000 (plus $15/month Zwift subscription)
Level Three? Considering the Future
Initially, outdoor cycling was part of my plan. However, after a month of Zwift, I was so impressed and engaged that I began to question if I even needed an outdoor bike. If I decide to pursue outdoor cycling, further research will be necessary, especially given the current cost and availability of bikes.
My Zwift Experience After One Month
After a month of Zwifting on my cheap fitness bike setup, I’ve become thoroughly immersed in the virtual cycling world.
Initially, I didn’t have many “drops,” Zwift’s in-game currency, and was at a low level, so the in-game shop held little appeal. Now, as I’ve accumulated drops and leveled up, I’ve started investing in virtual gear.
Interestingly, while virtual clothing is purely cosmetic, virtual wheels and frames impact performance. They have weight and aerodynamic ratings. Lighter wheels are advantageous for climbing hills, while aerodynamic frames improve speed on flats and descents. The fact that in-game upgrades are earned through riding, not real money, cleverly gamifies fitness and motivates real-world effort.
My Zwift riding has been a mix of free rides to explore the various virtual worlds and structured workouts to improve my fitness. I’ve also experimented with a few races and group rides but am still learning the nuances of drafting and group riding tactics within a peloton.
The Zwift Companion app’s camera controls and screenshot features have added an unexpected element of fun. It’s almost like a virtual photography game within the fitness app!
Thoughts on My Budget Setup
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 and effective.
While it’s not as realistic as a smart trainer with automatic resistance adjustments and virtual shifting, manually adjusting the resistance to match workouts or virtual terrain has kept me engaged and challenged. It requires a bit more active participation, which I find to be a positive aspect.
My Fitness Results
In my first month, I logged 883 kilometers and 8,856 meters of elevation gain over 28 hours of riding. An initial FTP (Functional Threshold Power) test placed me at 3.0 W/kg. My most recent test showed an improvement to 3.6 W/kg.
More importantly, I feel physically and mentally better after each ride. I’ve even experienced the same “runner’s high” I used to get during marathon training. Quantifiable improvements include a consistently lower resting heart rate and an increase in my Apple Watch’s cardio fitness estimate.
These positive changes are likely a combination of Zwift cycling and other lifestyle adjustments like increased rest, strength training, and a healthier diet.
What’s Next on My Zwift Journey
I’m thoroughly enjoying Zwift and plan to continue using it long-term.
My current focus is refining a training plan that balances strength training, recovery days, endurance rides, and high-intensity workouts. I’m also keen to participate more in group rides and perhaps even try some Zwift races.
I’ve set my sights on completing Zwift’s in-game challenges, starting with the Everest Challenge, which will unlock a virtual bike reward upon completion.
Interestingly, a consistent stretching routine has resolved the foot issue that initially prevented me from running. So, I could run again, but my motivation to return to running has diminished. Zwift cycling is more enjoyable, time-efficient, and convenient. I can start a workout in minutes, without worrying about traffic or weather.
See you on Zwift!
