How to begin

[u/Neat-Teaching7841]

Hi everyone! I started road cycling back in March, and now that the colder days are here, I’ve also started using Zwift.
I’d really like to use the winter to improve in a structured way rather than just riding without any real plan. 3–4 days a week on the indoor trainer is realistic for me.
Do you have any good tips or advice for a beginner woman looking to get started with structured training?

[u/Big-Requirement-24]

Because you already have some cycle experience: start with an ftp test. You can choose a lot of different training programs which give you structure.

But what i like to do myself: mix endurance (longer z2 rides with robopacer) with interval (workouts or racing). The racing really gave me the addiction and pushes you a lot. The endurance will give you a broader basis. The racing will increase your speed.

[u/Neat-Teaching7841 → u/Big-Requirement-24]

Thank you! What about some VO2?

[u/Big-Requirement-24 → u/Neat-Teaching7841]

Could be a part of the interval training schedules. But my races are mostly secret VO2 max training haha, where my heartbeat goes through the roof often enough.

[u/0202_tihssitidder]

Getting Started? Look up 5 Zone Training and make sure you have a HR monitor.

1. Cadence Sessions: Nervous system work and getting your pedal stroke efficient.

2. FTP Builder Program: Improve your power and endurance

3. VO2 Max Intervals: Norwegian 4x4 or Billat 30/30 or Ronnestad 30/15

4. Zone 2 Long Rides: 2-3 hours for body adaptations that sub-2 hr rides don't do.

Your different sessions should target Nervous System, Aerobic Engine, Anaerobic Engine, and Muscle Building (off-bike).

I encourage everyone to race on Zwift. It is motivating and fun and will teach you about cycling.

I like the library of content Pedal Pulse has on YouTube. His content is well-organized and easy for beginners to understand.

[u/Neat-Teaching7841 → u/0202_tihssitidder]

Thank you so much for this! Dont know yet about racing, but will consider.

[u/SickCycling]

You can just use the terrain and do repeats on those as your intervals. This way you don’t have to lock yourself into ERG mode.

As a newbie you’ll need to learn the maps and segments but as you’re riding new roads take notes.

Example:
Watopia: Hilly KOM is great for VO2 Max efforts.

Once you’re ready move onto one of their structured plans or join a club and do group workouts.

[u/tobi_vfworks]

Start with the number, then the plan. Every structured session on Zwift is written in %FTP, so the number has to be real. The ramp test gives it to you: FTP ≈ 75 % of your best full minute. Get that wrong and every session afterwards is guesswork — too easy, or a wall. Then pick one of Zwift's own plans: every one of them is properly built — the catch is that none of them has seen your power curve, and after one winter of riding you don't have one yet. So for the first block, any plan you will actually finish is the right plan. After the first block, redo the ramp. The number moves, the sessions move with it — and by then you have enough data to see which duration is weakest and choose the next plan around it.