- For quite some time now Zwift has been taking
the indoor cycling world by storm.
They have totally transformed the way in which both
us as cyclists and triathletes perceive indoor training.
I'll be honest here, I'm totally converted to it,
it's such an effective way of training
and really quite engaging with thanks to Zwift.
But to add to that,
this indoor virtual world of training
is now open to runners with Zwift Run.
Now I've been using it quite regularly since its launch
and I've received so many questions about it.
So today I thought I'd answer some of those for you,
explain what you need for it and how to use it.
(lively music)
Okay so Zwift officially launched their Zwift Run
back in February of 2018 and the nice thing with it
is it's totally free to use.
Now Zwift did actually pre-release this
to a limited number of people
in what they call it's Alpha version.
And that really caused quite a stir
as runners were spotted jogging alongside
the current Zwift cycling courses
but if we actually fast forward then to today
and they got countless running routes available to you
actually totalling to 69 kilometers within the game.
But if you're not already acquainted with Zwift
or this online world that I'm currently talking about
then hang on and let me explain
because similar to the cycling version of Zwift
you actually just follow these predefined routes
within the game now all you need with Zwift Run
is a treadmill to connect to Zwift
and your avatar will follow these routes.
You can of course turn off, you can even turn around
actually meaning that you got countless routes available
to you and loads more options which I will get into
a little bit more later on.
(lively music)
Now personally the really cool thing of all this for me
is that you can join others when you are otherwise
on your own.
Now this has helped me massively on those days
where you're just struggling to get going
or even considering failing all together.
Now I know you all hate to admit that
but I'm sure you've all been there.
Whereas being able to run with others
is really really motivating you can join up
with friends of yours, people within the online community,
you can push each other on a session, motivate each other,
you can even just join organized group runs.
Now I mentioned earlier how much I've realized the benefits
of indoor training, more and more I'm actually doing my runs
indoors on the treadmill to keep the training controlled
and get the maximum quality out each and every session.
'Cause what happens when we run outside
is our pace can fluctuate, we can end up running too fast,
too easy, we get carried away
or we just let that pace drift off.
Whereas on the treadmill that's controlled,
we hit that pace in, we stick to it
which offers a great platform for doing sessions on
even doing intervals on which again is something
that I've really enjoyed doing lately.
But before we delve into that workout function in Zwift Run
let's actually explain what you need to get going.
(lively music)
Now if you're already using Zwift Cycling
then you're actually good to go
you just want to launch the app up
and hit run at the top of the screen.
If you're not already on Zwift
then you want to load up zwift.com
and get yourself registered.
Now in terms of getting yourself going
then all you're gonna need is an internet connection.
You're going to need a device and that can be Apple TV,
it can be a computer, it can be a tablet or an iPhone
and then you'll need a treadmill
and that can be in your own home or it could be at a gym
and then you're going to need something
that will be able to tell Zwift how fast
or how hard you're working.
Now for some lucky folk out there
that might actually be the treadmill itself,
it might be Bluetooth enabled and that will mean
that it will be able to tell Zwift how fast you're running
on the treadmill that time so as you're actually change
your speed on the treadmill, it will recognize those changes
in pace within the Zwift app itself.
But for others that are just using a standard treadmill
which is probably most of us out there
then you're going to need either a foot pod
or a connected shoe.
Now I've got a few foot pods as examples here with me today
so I've got the Zwift RunPod here,
I've also got the Stryd Power Meter
and I've also got the Polar Foot Pod.
All these can be paired on the device pairing screen
and then they'll then be able to talk to Zwift
via the device that you're using.
And of course not forgetting
if you are using a Bluetooth heart rate strap
that can be paired as point two.
Now I've already paired up my Zwift RunPod
but before I actually start running it's really important
that we calibrate this so for this you want to go
to the wrench icon on the device pairing screen,
hit that and then that will take you through
a multi-stage calibration set up.
Now to get running you just need to choose
from any of the five courses available to you
all of their own routes.
Now we've got the Watopia course
with its own designated running routes.
We've got the London course, the Innsbruck course,
the Richmond course and also the New York course
also with its own designated running routes.
Now a fairly recent update actually means
that the Watopia course is available to you
any day of the month.
And then the remaining four courses
are basically cycled on a monthly schedule.
Then you basically can see which one is available
on the calendar on the right hand side of the menu.
You can choose whichever course you want
which I have gone for the Watopia course today.
Then select which route and the distance
you want to go for and then hit run.
(lively music)
Okay so as I get started here there are a few things
actually can make this whole experience
a little bit more enjoyable for you.
So one is a towel also plenty of fluid
to make sure that you're staying hydrated
during your workout and then also a fan
or some sort of ventilation to keep yourself cool.
(lively music)
Okay earlier on I mentioned that the routes and choices
available to you are endless despite the fact
you're actually following a predefined route.
So as you approach an intersectional junction
a pop-up will come up telling you
that a turning is available to you
so depending on the device that you're using
you'll either be able to select that turning
within the device itself,
so if you're using a iPad or tablet or a iPhone
you'll be able to do it there and then
but if you're like me and you're using a larger screen
and you're using the Companion App on something smaller
like my phone here then it will come up in here.
So if say a left hand turning was coming up for myself now
just be able to hit left, I take that turning and off we go.
Also if you're heading on a certain section or path
that you're particularly enjoying maybe for a run session
or you see a friend going in the opposite direction
you can also make a U-turn at anytime you like
in a similar way to making that left hand turn
we just made, you just hold down that navigational icon
and you'll make that turning.
(lively music)
I'm off to talking about what we're looking at on the screen
on the top left you'll be able to see a box
containing your heart rate if you've linked up
and paired your heart rate monitor.
Below that you'll see your steps per minute
and your all important pace.
The box below this will simply show
your splits per kilometer or mile
along with a little summary of calories burned
and your average pace throughout the run.
The box along the top displays your speed,
how far you have run and your elapsed moving time.
The little bar below this will progress as you run more
and move through the levels.
Finally over to the right we have the map
displaying those upcoming junctions,
where you are on the course, other users on the paths
and the current gradient.
Below this we have a list of other Zwifters nearby
including the cyclists.
For the runners it will display how far in front or behind
they are taking into account both of your paces.
It will also display alongside each runner their pace
and how far they have run.
On top of all of this you can also follow
structured workouts now this is actually something
I've really enjoyed doing myself as of late
in the buildup to my recent half-marathon.
Now to help you out Zwift have conveniently built
a load of workouts that you can select from within the app.
Now you've got a whole host of different styles
tailored towards different distances,
they've also got a series of workouts within a program
that you can work your way through.
And in terms of the pace that you'll actually be running at
during these workouts as well
that's actually dictated by your BPs.
And that can be edited within your profile
and then when you actually within the workout
the information is all in display to you
such as how hard you need to be working,
how long until the next rep, if you need to be going faster,
or even slower.
And a nice addition that is coming quite soon
is Zwift's workout builder
and this will allow you to design, customize and follow
your very own workouts within Zwift
meaning you can make your workouts very specific
to yourself, your program and any upcoming races.
But if you're really keen to do that already
and you don't want to wait for the update
well there is a bit of a roundabout way to it
and that is by syncing your TrainingPeaks account
with Zwift then building a workout within TrainingPeaks
then that will upload itself to Zwift for you to follow.
(lively music)
All right but now let's finish off with a couple of fun bits
because here in the menu screen we have the Garage icon
and hidden behind that is a little bit
of a customization area so a bit of an incentive actually
to make you run more, the more that you run,
the more outfits and styles are unlocked for your avatar.
So you can have a whole lot of fun there.
Also if you were to hit the end run icon
down at the bottom there that will take you through
to a run report basically a summary of your whole run.
How far you've run, how long you've run for,
your average pace, your calories burned and so on.
All in all I would really recommend giving this a go,
I've thoroughly enjoyed doing it myself as of late
and if you don't have your own treadmill,
don't worry because you can just head down to your local gym
get set up super quick, super easily on a treadmill there
that's exactly what I've been doing.
Now if you do have any questions yourself
please do drop them in the comment section below
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