For years, running defined my fitness journey. The rhythm of my feet on pavement was my meditation, the miles covered my exploration of new places. Training for marathons brought a unique sense of calm and purpose. However, my body started pushing back. Injuries became frequent visitors, escalating from manageable strains to a bone injury that sidelined me for a year. Just as I regained momentum, foot pain returned, forcing another unwelcome pause. My confidence in running long-term began to waver, and I found myself in physical therapy, searching for a sustainable fitness alternative.
Cycling was suggested as a recovery-friendly way to maintain fitness. My initial reaction? Disinterest. Cycling seemed to contradict the simplicity of running. It appeared more expensive, time-consuming, and even riskier. Yet, inactivity was taking its toll. The negative effects of reduced exercise were becoming apparent.
Peloton entered the conversation, championed by many. Again, I resisted. The allure of exploring the world under my own steam, a key part of running’s appeal, seemed absent in the stationary bike world.
Then, Zwift emerged as a potential solution – a virtual fitness platform promising a different kind of indoor cycling experience.
Discovering Zwift: A Free Trial Beckons
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Understanding the Zwift Universe
Zwift is a dynamic, multiplayer virtual world tailored for cyclists and runners to train, race, and explore. For this discussion, we’ll focus on the cycling aspect.
Within Zwift, each user is represented by a customizable 3D avatar. My avatar’s appearance and performance are reflections of my real-world biometrics – height, weight, and fitness level. As I pedal in my garage, my avatar mirrors my actions in the virtual world. I can explore diverse virtual landscapes, compete against other cyclists, join group rides, and follow structured training plans, all within the immersive Zwift environment.
Let’s clarify some key cycling terms before we proceed. Speed refers to the distance covered per unit of time. On a bicycle, forward speed is directly related to the rotation speed of the wheels. Cadence measures your pedaling rate – how many revolutions per minute your pedals are turning.
Most bikes have shifters that control gear ratios. These ratios adjust the relationship between your cadence and wheel speed. You shift gears to adapt to changes in grade (the steepness of the terrain).
A basic Zwift setup for cycling involves three core components:
- A Bike: The foundation of your setup is a bike to pedal. We’ll explore different bike options, including budget-friendly choices like a Cheap Stationary Bike, shortly.
- A Smart Trainer: A trainer transforms an outdoor bike into a stationary one and, crucially, provides variable resistance. “Smart” trainers are equipped with electronics to communicate with Zwift.
- A Zwift Device: This is the screen displaying the Zwift world and interface – it could be a smartphone, tablet, computer, or smart TV.
During a Zwift ride, the software actively adjusts the smart trainer’s resistance to simulate terrain changes and reads your cycling speed. Optional sensors like heart rate monitors and cadence sensors provide additional data for training analysis and performance tracking. Zwift records metrics such as power output, virtual GPS coordinates, and more.
Zwift’s realistic simulation extends to rider weight. The system calculates resistance based on your weight, so a heavier rider will experience greater resistance climbing virtual hills, mirroring real-world cycling dynamics.
Zwift seamlessly integrates with platforms like Strava and Garmin, allowing you to plan routes and track your progress. My Zwift rides automatically sync with Strava, alongside my outdoor cycling and running activities.
Beyond the essentials, optional accessories can enhance your Zwift experience:
- Heart Rate Monitors: Track your heart rate data.
- Cadence Sensors: Measure your pedaling cadence.
- Fans: Essential for staying cool during intense indoor workouts.
- Stand: Holds devices, remotes, snacks, and hydration.
- Sweat Cover: Protects your bike and trainer from sweat.
- Zwift Companion App: Transforms your smartphone into a bike computer and Zwift remote.
Exploring Zwift Setup Options: From Budget to Pro-Level
Refer to Zwift’s official documentation for the most up-to-date compatibility list and device recommendations.
Wheel-On Smart Trainer: Entry-Level Zwifting
For cyclists who already own a road bike, a wheel-on smart trainer is often the most affordable and straightforward entry point to Zwift. This setup involves mounting your bike’s rear wheel onto the trainer, which then connects to your Zwift device. A key advantage is the bike can be quickly detached for outdoor riding. However, wheel-on trainers can cause wear and tear on rear tires, though this can be mitigated with dedicated indoor cycling tires. Wheel slippage can also occur during high-intensity efforts.
Direct-Drive Smart Trainer: Enhanced Realism and Performance
A step up in price and performance is the direct-drive smart trainer. These trainers replace the rear wheel and cassette of your bike. Direct-drive trainers offer a wider resistance range and eliminate wheel slippage, as the bike’s rear axle connects directly to the trainer. While offering a more realistic ride feel, they are more expensive than wheel-on trainers and require cassette and axle compatibility. Their bulkier design makes them less ideal for compact spaces, and bike removal for outdoor rides is less convenient.
Smart Stationary Bike: The Dedicated Indoor Solution
For a dedicated indoor cycling setup, a smart stationary bike is an excellent option. These bikes are designed specifically for indoor training and are simple to set up. Assembly, power connection, and Zwift pairing are typically all that’s required. Smart stationary bikes come in a range of features and price points. Higher-end models may include integrated steering, built-in fans, device charging ports, and incline/decline simulation to mimic hill climbs and descents. While offering convenience and advanced features, smart stationary bikes are generally a more significant investment compared to trainer setups.
My Zwift Journey: Embracing the Cheap Stationary Bike
After weeks of research, browsing local classifieds, and reading user reviews, a crucial question arose: Would I even enjoy indoor cycling? Hesitant to commit to a costly setup without knowing if Zwift was for me, I opted for a phased, incremental approach.
Level One: Validation with a Basic Bike
Level one was about testing the waters – determining if I could enjoy spending hours on a stationary bike in my garage. My goal was to find a cheap stationary bike to minimize initial investment.
I found a used, entry-level stationary bike locally for $180 (new, similar models retail around $300 on Amazon). The seller, who had purchased it during COVID lockdowns, had barely used it. Before buying, I confirmed it had standard fittings, anticipating potential upgrades to the saddle and pedals. The specific brand wasn’t critical; any cheap stationary bike with basic functionality would suffice. This particular model simply happened to be available.
I set the manual resistance knob to a moderate level and started cycling for 20-30 minutes daily. Initially, the rides felt monotonous. I constantly checked my watch, counting down the minutes. Within a week or two, I discovered the power of music and podcasts, and my rides became enjoyable. I had successfully validated my ability to embrace indoor cycling.
Before progressing to level two, I addressed some comfort issues.
First, the stock saddle was unbearable. It was wide, overly padded, and spring-mounted – typical of cruiser bikes, unsuitable for longer, performance-oriented rides. I replaced it with an affordable saddle I ordered online.
Second, within minutes of starting each ride, I would overheat and become drenched in sweat. I solved this with two fans mounted on a DIY stand. I constructed the stand from scrap lumber and unused box fans from my garage, along with hardware store bolts and brackets.
Level One Total Cost: Approximately $300 – A testament to starting Zwifting with a cheap stationary bike.
Level Two: Zwift Integration and Performance Tracking
Moving to level two, my plan was to integrate Zwift with my cheap stationary bike while simultaneously acquiring components that could later be used on a proper outdoor bike, should I decide to pursue outdoor cycling. Since my cheap stationary bike had manual resistance, Zwift couldn’t automatically control resistance. However, with power measurement, I could still effectively train in Zwift.
I invested in power meter pedals – Garmin Vector 3S (a previous generation of the RS200 pedals). At $480 used, these were the most expensive component of my setup. I chose these for their ease of installation on any bike, accuracy, and potential use on a future outdoor bike. Note that pedal threads are reverse-threaded on the left side.
The power meter pedals use the Shimano SPD-SL clipless system, requiring compatible cycling shoes. I purchased wide-width Shimano RC3 shoes, which fit my high arches and wide feet comfortably.
For a Zwift display, I repurposed a discarded 30” Apple Cinema HD Display I had found earlier in the year (shared on Twitter). I sourced a power supply and a USB-C to DVI adapter to connect it to my M1 MacBook Air. I completed the display setup with a stand featuring a shelf for the laptop and a VESA mount for monitors and TVs. Initially, 30” seemed small, but in practice, 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). I opted for an inexpensive optical heart rate monitor purchased used.
I utilize the Zwift companion app on my iPhone, positioned on the bike’s console. The companion app connects via Bluetooth to my heart rate monitor and power meter pedals, providing ride controls and data displays, minimizing the need to interact directly with my computer during rides.
To improve saddle comfort on longer rides, I added padded bib shorts from The Black Bibs.
Level Two Total Cost: Approximately $1000 + $15/month for Zwift subscription. Still a relatively budget-friendly entry into serious Zwifting, especially considering the reusability of components.
Level Three? Outdoor Cycling on the Horizon?
Initially, my intention was to eventually transition to outdoor cycling. However, after a month of Zwift, I’m so captivated by indoor cycling that I question if I’ll ever buy an outdoor bike. If I do, further research will be needed, as bikes are currently expensive and availability can be limited.
My First Month of Zwift: Immersed and Improving
It’s been over a month since my first Zwift ride.
Initially, lacking “drops” (Zwift’s in-game currency) and being at level 1, I didn’t explore the in-game shop. Now, I’m investing drops in virtual gear.
While virtual clothing is purely cosmetic, virtual wheels and frames impact performance. Each has weight and aerodynamic ratings. Lighter wheels aid climbing, while aerodynamic frames enhance speed on flats and descents. Unlocking these items through in-game cycling, rather than real money, cleverly incentivizes real-world fitness improvement.
My Zwift riding primarily consists of free rides to explore Zwift’s 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 maintaining position within the peloton.
The Zwift companion app’s camera controls and screenshot features have been a source of entertainment, allowing me to capture fun in-game photos, almost like Zwift is a cycling photography simulator.
A selection of Zwift photos I’ve captured.
Thoughts on the Manual Resistance Setup
I was initially skeptical about using a manual resistance knob instead of Zwift-controlled resistance and virtual shifting. In practice, it’s been surprisingly enjoyable.
This setup requires me to manually adjust resistance to match workout intensity or virtual terrain. While less realistic than a smart trainer and a bike with virtual shifting, it remains challenging and engaging. It also highlights that you don’t need the most expensive equipment to enjoy and benefit from Zwift; a cheap stationary bike can be a fantastic starting point.
Measurable Results and Improved Fitness
In my first month, I’ve logged 883 kilometers and 8,856 meters of elevation gain over 28 hours of Zwifting. An initial FTP (Functional Threshold Power) test in my first week placed me at 3.0 W/kg. My most recent test showed an improvement to 3.6 W/kg.
I consistently feel better after Zwift sessions. Occasionally, I experience the same “runner’s high” I remember from marathon training. Quantifiable improvements are also evident. My resting heart rate has consistently decreased, and my Apple Watch’s cardio fitness estimate has increased.
These positive changes are likely a combination of Zwift cycling and other lifestyle adjustments, including increased rest, strength training, and a healthier diet.
What’s Next on My Zwift Journey
My enthusiasm for Zwift is strong, and I anticipate continuing long-term.
I’m refining a training plan that balances strength training, recovery days, long endurance rides, and high-intensity workouts. I’m eager to participate in more group rides and perhaps even try more competitive races.
Zwift’s built-in challenges are also on my radar. I’m progressing through the Everest Challenge and look forward to unlocking the virtual bike reward upon completion.
Ironically, a consistent stretching routine has resolved the foot issue that initially prevented me from running.
So, I can run again, but my motivation to return has diminished. Zwift cycling is more enjoyable and time-efficient. I can be on my bike and riding in minutes, without traffic lights or weather considerations.
See you in Watopia!
Thanks to Q for reviewing drafts of this article.
