Virtual Indoor Cycling

Last updated: 11/21/2024

Indoor cycling is great for structured workouts, winter cycling, avoiding unsafe roads, or for people with time/location/medical constraints. However, indoor cycling can be boring unless you do it right.

There are numerous apps to assist with indoor riding. Zwift, MyWhoosh, IndieVelo, Rouvy, and BKOOL are popular virtual riding platforms. TrainerRoad and Wahoo SYSTM are popular training platforms. More information on these platforms. In simple terms, you connect your bicycle to a trainer, and pair the trainer to a computer or other device running the app. The faster/harder you pedal on the bike, the faster you go in the program. It's a little more complicated than that, but check out whichever service works best for you.

Zwift

The game Zwift seems to be the most popular indoor cycling app unless you have very specific training goals. Zwift allows you to ride in a variety of worlds by yourself, you can participate in races, official group ride events, or even organize private meet-ups with Zwifters next door or around the world. Zwift also has running!

• What is Zwift?
  • What you need to ride (or just scroll down)
  • Getting Started on Zwift. Videos: Zwift | GCN

Basic Zwift setup

If you're looking for the cheapest way to get into Zwift, you can start with a basic setup and slowly upgrade to a better one. This section is only a starting point; do your own research to make sure everything will work together. Assuming you already have a compatible bike, a cheap setup (amazon prices) would include a:

• Dumb magnetic trainer ($80-100+) - You normally control the resistance manually on a magnetic trainer by turning a dial, so it's not nearly as good as a smart trainer. They also tend to be a little loud. If your bicycle has a bolt-on rear axle, make sure it's compatible.
• bluetooth speed/cadence sensor ($20+). You may also need:
  • Bluetooth USB dongle for computer ($15-30) if your computer doesn't have one already
  • USB extension cable($10) for dongle. This is more critical if you need to use an ANT+ dongle.
• different rear axle depending on your bike and trainer - QR trainer skewer (no plastic) ($10-15) or thru-axle trainer adapter ($50-60)
• special trainer tire recommended ($35+), or an old road tire (no tread) as regular tires wear faster on a wheel-on trainer and may be louder.
• remote control fan recommended
• Compatible Device to run the app - e.g. Smartphone, tablet, PC, mac, or AppleTV 4K.
• Zwift ($20/month+tax per user)

Although a dumb trainer is better than nothing and it's a good start, it's not as fun as a smart trainer...

Very Good Zwift setup (Smart Trainer)

A good Zwift setup can be expensive. If you shop around, wait for seasonal sales, buy used, acquire hand-me-downs, etc, you can save money as you slowly build up your Zwift setup. A "very good" setup includes:

• Smart Trainer - A smart trainer automatically adjusts resistance based on road incline in the game, or the training plan you're running. They have power meters built in so they more accurately represent your speed in the game. "Direct drive" models hooks up directly to the bicycle chain for more realistic feel & lower volume, but cost more than the equivalent wheel-on smart trainers.
• dedicated bike - not required, but makes life easier
• AppleTV 4K with Ethernet - Runs the actual Zwift app. Not the best, but pretty good. Ethernet for stability. (AppleTV pros & cons | Platform Comparison (PDF) )
• Two TVs - at least 43" - one for Zwift, one for streaming. Make sure they are different brands whose remote signals don't cross. Gamers may prefer a monitor with a higher and/or variable frame rate
• Cell phone mount to attach an old smartphone to a spare Wahoo/Garmin bike mount. This runs the Zwift Companion app - Note: right-angle charging cable. Alternatively, mount a wireless charger to your handlebars somehow
• Heartrate monitor - required for racing/ZwiftPower
• Network switch or reconfigured old router, or mesh node - as with any game, Zwift tends to be more reliable if the device is hard-wired
• headphone extension wire (from ceiling) or bluetooth earbuds, otherwise, speakers need to be fairly loud to overpower the trainer/fan
• remote control fan or one paired to voice activation
• smart home speaker to pair with others in your house, i.e. Amazon Echo
• USB charging station / Qi wireless - to keep cell phones, HRM, various remotes charged
• sweat net and/or towel to protect the frame/handlebars from corrosive sweat
• Floor mat to catch your sweat / bike grease
• Table to store stuff. A bike trainer desk is another idea if it doesn't block your fan or TV
• Printed references of:
  • Zwift Routes
  • fastest frames/wheels (Excel | PDF)
  • PC/mac keyboard shortcuts
  • Zwift map

more pain cave setup ideas If you already have a very good setup but want to take it to the next level...

Add for an "ultimate" Zwift setup

• low-end gaming PC or Mac Mini M4 for better graphics. See the high level AppleTV pros & cons or a detailed Zwift Platform comparison & info (PDF). It's often more economical to build your own Zwift PC, but time consuming
• Zwift map poster plus a generic poster frame
• Zwift Ride Smart Frame attached to your compatible smart trainer, or something similar, for quick adjustments between different size riders. I suspect these are harder and more expensive to repair than a standard bike.
• rocker plate to mimic road motion
• Climb simulator raises/lowers the front-end of the bike to mimic climbing (i.e. Wahoo Kickr climb); may not be compatible with rocker plates
• Smart fan automatically adjusts the fan speed based on road speed or heartrate (i.e. Wahoo Kickr headwind)
• wireless keyboard/touchpad for in-game changes
• 5.1ch A/V receiver for TV/music when noise is not a concern. Zwift sound alone is not worth an AVR

Zwift setup FAQ

• Why not Zwift on the bottom display? Personal preference. Zwift on the bottom screen would be better for your neck.
• Why not side to side TVs? Personal preference. If you have a treadmill next to the bike trainer, you may prefer side to side as a cost saving measure.
• What height to mount the TV? It depends on your height. Err on the side of too low so you don't hurt your neck. If doing something like the above, experiment with maximum TV height before mounting so that you have enough space for the bottom TV and fan
• Fan Placement? Again, personal preference. If it has to be off to the side, set it so the fan blows sweat away from the drivetrain side of the bicycle.
• With a club name like Peloton, what about the Peloton bike brand? The club name is related to the peloton cycle term, not the exercise bike brand. Peloton brand exercise bikes are not compatible with Zwift or similar services.
• Maintenance/etc:
  • Bike chains seem to last longer indoors and are easier to clean since you don't pick up road debris
  • if you use a wheel-on trainer, be aware that tires will often wear out faster and may leave rubber bits on the floor
  • you need to keep the bike clean from sweat. the salt can be very corrosive and can be especially unsafe if you transition an indoor bike to outdoors. Be esperically mindful of handlebars under the bar tape.

More Zwift Info

• General Resources: ZwiftInsider | ZwiftHacks
• Zwift World Calendar | World Hack | Meetup "World Hack"
• All Zwift Routes (ZwiftHub)
• Facebook: ZwiftInsider | Zwift Riders | Zwift PC Masters & riders
• Discord - create a server/channel for chatting in indoor group rides (Upstate Peloton Server)

After you've started (FAQs):

• 15 things people wish they knew when they started
• Levels/XP/Unlocks
• Trainer Difficulty Explained
• How do I get the Tron Bike?
• How to race | ZwiftPower
• list of fastest frames/wheels (Excel | PDF)