# Workouts and FTP FAQ > Check out these questions for more info on working out in Zwift. Q: What type of workouts are available on Zwift? A: We have a whole range of workouts to... Source: https://support.zwift.com/en_us/workouts-and-ftp-faq-HyJXHL_v1x Last updated: 2025-12-11T23:17:54.528Z # Workouts and FTP FAQ Check out these questions for more info on working out in Zwift. **Q:** What type of workouts are available on Zwift? A: We have a whole range of workouts to choose from. You can view and select from the WORKOUTS tab in-game based on what you want to focus on or the amount of time you have available; you can also create you own [custom workouts](https://support.zwift.com/en_us/custom-workouts-ryGOTVEPs). Check out our article on [workout mode for cycling](https://support.zwift.com/en_us/workout-mode-for-cycling-HkhS0S0F) for more info. In addition to our structured workouts, we also occasionally offer challenges or campaigns that include route-based workouts. **Q:** What are route-based workouts? A: In a route-based workout you won't see workout blocks as you do in our traditional structured workouts. You'll still see workout messaging on-screen, but instead of using workout blocks, we use the unique Zwift terrains and segments within the route to challenge you. **Q:** How do I identify a route-based workout? A: Route-based workouts aren't available from the WORKOUTS tab in-game, but are occasionally available in campaigns and challenges. The workout card will say "Workout" in the top right corner, but instead of showing an image of workout blocks, you'll see an image for the workout route. The time shown on the workout card is a guideline. You may need more or less time than shown to complete the workout. **Q:** How do I start and end a route-based workout? A: To start a route-based workout, select the activity card and then select START RIDE. You'll know you've finished the workout when you pass through the white arch and your [RIDE REPORT](https://support.zwift.com/en_us/your-ride-report-HJ8dAVer) displays. You may finish the route before you finish the workout. To receive credit for completing the workout, you'll need to keep riding until you pass through the white arch and see your RIDE REPORT. **Q:** What is a Fitness Level Profile (FTP)? A: FTP stands for Functional Threshold Power and represents the highest power output, measured in wattage, you can expect to average over a long time—usually around an hour. For cycling training plans, Zwift uses your unique [FTP](https://support.zwift.com/en_us/ftp-test-HypJnI_NH) to set your training zones and tailor each workout to your fitness level. **Q:** How do I set my FTP? A: We recommend taking an [FTP test](https://support.zwift.com/en_us/ftp-test-HypJnI_NH) to get the best experience out of your workouts. If you already know your FTP, you can [manually adjust your FTP](https://support.zwift.com/en_us/manually-adjusting-your-ftp-S1bUyp38v) value in Zwift. If you haven't taken an FTP test, and don't have an FTP set in Zwift, the first time you open the Workouts menu you'll see the How Much do You Ride screen. Choose a profile that's based on how often you ride and Zwift will auto-populate an appropriate FTP value or pace. This is intended to help new Zwifters get a structured workout that's appropriate for them, instead of ending up with one that's too hard or too easy. Just pick a profile based on how much you ride, and Ride On. **Q:** How often should I retest my FTP? A: We suggest starting every training plan with an FTP test if you haven’t completed one recently. An accurate FTP setting will give you the best workout experience and prevent your workouts from being too easy or too challenging. **Q:** How did you calculate the Fitness Levels? A: While we won't reveal the specific formula used for calculating these presets, we take into account your profile factors, including height, weight, age, and gender to come up with an approximate value. Again, this value is only intended as an estimate for getting started; you should take an FTP test if you want a more accurate measurement. **Q:** The workout feels to easy/hard. What should I do? A: This is an indication that your FTP may not be correctly set and we recommend that you take an FTP test. You can also adjust the FTP bias in-game via the arrows on your action bar or the Zwift Companion app. For a better understanding of how difficult a workout should feel, it’s important to be familiar with perceived exertion (RPE). Check out this table containing the RPE scale containing colors corresponding to our zone colors in-game: If a mainly green workout (zone 3, Tempo) feels more like an 8-9, or a 1-2, that is a good indicator your FTP setting might be inaccurate. Color RPE Scale Rate of Perceived Exertion Red 10 Max Effort Activity-Feels almost impossible to keep going. Completely out of breath, unable to talk. Cannot maintain for more than a very short time. Orange 9 Very Hard Activity-Very difficult to maintain exercise intensity. Can barely breath and speak only a few words. Yellow 7-8 Vigorous Activity-Borderline uncomfortable. Short of breath, can speak a sentence. Green 4-6 Moderate Activity-Breathing heavily, can hold short conversation. Still somewhat comfortable, but becoming noticeably more challenging. Blue 2-3 Light Activity-Feels like you can maintain for hours. Easy to breathe and carry a conversation. Purple 1 Very Light Activity-Hardly any exertion, but more than sleeping, watching TV, etc. **Q:** Can I complete third-party workouts? A: Yes! You can connect to certain [third party platforms](https://support.zwift.com/en_us/zwift-and-third-party-platforms-SypU0LdVr) and complete [third-party workouts in Zwift](https://support.zwift.com/en_us/completing-third-party-workouts-in-zwift-HkQF6L_NS). Ride On. \-The Team at Zwift