# Using Zwift Coach > Zwift Coach creates an adaptive cycling training plan based on your experience, training goal availability, recent activity, and progress... Source: https://support.zwift.com/en_us/using-zwift-coach-H1dGtRxTGe Last updated: 2026-10-29T22:27:04.014Z # Using Zwift Coach Zwift Coach creates an adaptive cycling training plan based on your experience, training goal, availability, recent activity, and progress. Zwift Coach is available exclusively to Zwift Plus members. You'll need the Zwift Companion app to create and manage your plan. ## Things to Know * You can create a 4-, 8-, or 12-week plan, or train toward an event up to six months in advance. * You'll choose the days you're available to train, but Zwift Coach may schedule activities on fewer days. * Your training time, intensity, number of activities, and long-ride duration may change from week to week. * When your training or schedule changes, Zwift Coach may suggest adaptations to your upcoming activities. * You can't change your triaining goal after creating a plan. To choose a different goal, you'll need to remove your current plan and create a new one. * Removing your plan and creating a new one also restarts your Zwift Coach rewards. * If you complete a different activity than the one planned, Zwift Coach evaluates the completed activity to see if it provides a similar training benefit. * If you complete multiple activities on the same day, Zwift Coach considers total stress and the day’s focus across activities. ## Creating Your First Plan 1. Open the Zwift Companion app. 2. Open **Plan**. * **Android:** Select the menu icon then select **Plan**. * **iOS:** Select **PLAN**. 3. Select **CREATE** from the **Create a training plan** message above your schedule. 4. Select **GET STARTED**. 5. Select from the available options to customize your Zwift Coach plan. 6. Review your selections. To make changes, select the back arrow. 7. Select **START PLAN**. ## Managing Your Plan You can update your experience and availability settings after creating your plan. 1. Open the Zwift Companion app. 2. Open **Plan**. * **Android:** Select the menu icon then select **Plan**. * **iOS:** Select **PLAN**. 3. Select the manage plan icon in the top right corner. 4. Make your changes. 5. Select **SAVE CHANGES**. ## Adapting Your Plan When you miss or move an activity, complete different training, add an event, or change your availability, Zwift Coach may suggest changes to your upcoming plan. Training below or above your daily stress and focus targets can also inform how Zwift Coach adapts your plan. When Zwift Coach offers an adaptation: 1. Review the suggested changes and Zwift Coach's explanation. 2. Select **Adapt Plan** to apply the changes, or **Not Now** to leave them unapplied. ### Updating Your Plan After an FTP Change Zwift Coach doesn't automatically adapt your training plan when your FTP changes. If you manually update your FTP in Zwift or Zwift automatically updates it, you'll need to make a change to your plan settings to trigger an adaptation. 1. Open the Zwift Companion app. 2. Open **Plan**. * **Android:** Select the menu icon, then select **Plan**. * **iOS:** Select **PLAN**. 3. Select the manage plan icon in the top right corner. 4. Change any available plan setting. 5. Select **SAVE CHANGES**. Zwift Coach will then adapt your training plan using your updated FTP. ## Viewing Your Planned Activities ### In Zwift Companion 1. Open the **Plan** tab to view your scheduled activities. 2. Select an activity to view its description and details. You can also: * Find today's planned activity on the Zwift Companion Home Screen. * Look for dotted outlines in your fitness trends to identify days with planned activities. * Select the right arrow in the STATIS row of your fitness trends to view the following week. ### In Zwift Today's Zwift Coach activity appears at the top of the Home screen when one is scheduled. The For You row also displays upcoming scheduled or Zwift Coach-planned activities within a seven-day window. ## Understanding Training Stress and Focus Zwift Coach Zwift Coach uses two training goals to evaluate your daily training and determine whether your plan needs to adapt: * **Stress:** Training load based on intensity and duration. * **Focus:** The type of training targeted by each Zwift Coach activity. ### Training Focus Types Each Zwift Coach activity focuses on one of the following: * **Anaerobic:** Short, very hard efforts above sustainable aerobic power. * **Active Recovery:** Very easy riding with minimal additional training load. * **Endurance:** Steady aerobic riding that builds the ability to ride longer. * **FTP Test:** An assessment used to estimate FTP and help set training intensity. * **Neuromuscular:** Very short explosive efforts, such as sprints. * **Sweet Spot:** Work just below threshold, balancing a strong training stimulus with manageable fatigue. * **Tempo:** Sustained work above an easy endurance pace. * **Threshold:** Sustained work around FTP. * **VO2Max:** Hard aerobic intervals aimed at improving high-intensity aerobic capacity. ## Reviewing Your Zwift Coach Feedback Zwift Coach provides feedback after you complete an activity to help you understand how your training compared with the days goals. You can review your feedback in Zwift or the Zwift Companion app. ### In Zwift 1. Complete an activity. 2. Open the **COACH ANALYSIS** tab in your Progress Report. ### In the Zwift Companion App 1. Open the Zwift Companion app. 2. Open a completed activity to view your Zwift Coach feedback. Zwift Coach feedback isn't available for outdoor activities. ## Removing Your Plan 1. Open the Zwift Companion app. 2. Open **Plan**. * **Android:** Select the menu icon then select **Plan**. * **iOS:** Select **PLAN**. 3. Select the manage plan icon in the top right corner. 4. Select **REMOVE PLAN**. 5. Select **REMOVE**. Removing your plan also removes any upcoming activities scheduled by Zwift Coach. Activities you added manually remain on your schedule, and past scheduled activities remain visible whether you completed them or not. ## Related Articles * [Zwift Coach and Connected Data](https://support.zwift.com/en_us/zwift-coach-and-connected-data-HJ3KoAe6fg) * [Zwift Coach Rewards](https://support.zwift.com/en_us/zwift-coach-rewards-rJAaiRgTze) * [Your Progress Report](https://support.zwift.com/your-progress-report-SkJeye5GWe) * [Planning Activities in Zwift](https://support.zwift.com/en_us/planning-activities-in-zwift-S1398xJzC) * [Tracking Outdoor Activities in Zwift FAQ](https://support.zwift.com/en_us/tracking-outdoor-activities-in-zwift-faq-HJdC_S_61g) Ride On. \-The Team at Zwift