# Workout Mode for Cycling

> Workout Mode is designed to help you reach a specific fitness goal. If you're just starting out or are new to workouts, we highly recommend starting with one...

Source: https://support.zwift.com/en_us/workout-mode-for-cycling-HkhS0S0F

Last updated: 2026-02-23T20:56:02.159Z

# Workout Mode for Cycling

Workout Mode is designed to help you reach a specific fitness goal. If you're just starting out or are new to workouts, we highly recommend starting with one of our [FTP tests](https://support.zwift.com/en_us/ftp-test-HypJnI_NH). You can select a [Zwift workout](#Pre-made_Workouts) at any time and you can also create or import a [custom workout](https://support.zwift.com/en_us/custom-workouts-ryGOTVEPs).

Check out our article for more info if you see the [HOW MUCH DO YOU RIDE?](https://support.zwift.com/en_us/fitness-level-profiles-for-cycling-BywvpEeS) message before starting your workout.

While you're in workout mode, you'll notice some differences from how Zwift works. For example:

*   Your nameplate will show a graph icon on the left side.
    
*   Your avatar will appear to have a holographic display in front of their bike.
    
*   You can still draft–but you won't see the **Close the Gap** message.
    
*   You won't receive PowerUps.
    
*   Your [rider score](https://support.zwift.com/en_us/tracking-your-rider-score-and-xp-SJYHuPI_i) increases based on the workout interval and successful intervals instead of distance.
    

## Zwift Workouts

Complete these steps if you decide you want to do a Zwift workout:

If you decide you want to do a workout after you've already started riding, you can reach the workout menu by pressing the "E" key on your keyboard.

1.  On the Home Screen, select **WORKOUTS**.
    
    *   You can also select from the available workouts under **WORKOUT ANYTIME**.
        
        ![Select Workout](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/1.64%20Cycling%20-%20Workout%20Anytime.png "Select Workout")
        
2.  Browse the **Collections**, **Custom**, **All Workouts**, or **Plans** then select a workout.
    
    If you didn't enter an FTP when you created your account, you'll see the [FITNESS LEVEL PROFILE](https://support.zwift.com/en_us/fitness-level-profile-for-cycling-BywvpEeS) screen after selecting your workout.
    
    ![Select a Workout](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/1.64%20Cycling%20-%20Workouts%20Collections.png "Select a Workout")
    
3.  In the workout overview screen, select **START RIDE**.
    
    ![Select START RIDE](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/1.67%20Cycling%20-%20FTP%20Test%20Start%20Ride.png "Select START RIDE")
    
4.  Select a route for your workout then select **START WORKOUT**.
    
    ![Select a route then select START WORKOUT](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/1.67%20Cycling%20-%20FTP%20Test%20Select%20Route.png "Select Route")
    
5.  If you have a trainer that's compatible with ERG mode, you can turn this on or off using the [action bar](https://support.zwift.com/en_us/using-the-heads-up-display-when-cycling-rJepA4beS) once you've started your workout.
    

## ERG Mode

[ERG](https://support.zwift.com/en_us/erg-mode-in-workouts-SkQJC8OEH) mode sets your resistance to a specific wattage target based on your cadence. If you have a trainer that has ERG mode, you can adjust your workout difficulty +/- 25% on the fly with the FTP bias buttons on the ZC app or in game. You can use your power meter and trainer for accurate readings in ERG mode.

## Workout Actions

There are a few workout specific actions available to you from the action bar in-game and the Zwift Companion (ZC) app when you're in workout mode:

   

Command

Action Bar

ZC App

Notes

Pause

![Pause Icon](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/Pause%20Workout.png "Pause Workout")

![Pause](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/Workout%20-%20Pause.png "Pause")

N/A

Skip Block

![Skip Icon](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/Skip%20Block.png "Skip Workout Block")

Swipe right on the workout block.

N/A

Increase Intensity/FTP Bias

![Increase Intensity Icon](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/Increase%20Intensity.png "Increase Intensity")

![Increase Bias](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/Workout%20-%20Increase%20Bias.png "Increase Bias")

Increases intensity/FTB Bias when ERG mode is enabled.

Decrease Intensity/FTP Bias

![Decrease Intensity Icon](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/Decrease%20Intensity.png "Decrease Intensity")

![Decrease Bias](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/Workout%20-%20Decrease%20Bias.png "Decrease Bias")

Decreases intensity/FTB Bias when ERG mode is enabled.

Harder

![Harder Icon](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/Harder.png "Harder Icon")

![Increase Incline](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/Workout%20-%20Increase%20Incline.png "Increase Incline")

Increases resistance when ERG mode is not enabled.

Easier

![Easier Icon](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/Easier.png "Easier Icon")

![Decrease Incline](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/Workout%20-%20Decrease%20Incline.png "Decrease Incline")

Decreases resistance when ERG mode is not enabled.

Turn ERG mode on or off

![Toggle ERG Icon](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Cycling/Resources/Images/Toggle%20ERG%20Mode.png "Toggle ERG Mode")

N/A

If you have a compatible trainer, toggles ERG mod-e on or off.

Ride On.

\-The Team at Zwift