# Workout Mode for Cycling

> Workout Mode helps you work toward a specific fitness goal. If you’re new to workouts, we recommend starting with one of our FTP tests. You can select a...

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

Last updated: 2026-09-28T17:27:47.426Z

# Workout Mode for Cycling

Workout Mode helps you work toward a specific fitness goal. If you’re new to workouts, we recommend starting with one of our FTP tests. You can select a Zwift workout at any time or create or import a custom workout.

## Things to Know

While you’re in Workout Mode:

*   Your name in Zwifters Nearby displays a graph icon on the left.
    
*   Your avatar has a holographic display in front of of their bike.
    
*   You can still draft, but you won’t see the Close the Gap message.
    
*   You won’t receive PowerUps.
    
*   You earn XP based on the workout interval and successful intervals instead of distance.
    

## Start a ZwiftWorkout

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 a workout under **WORKOUT ANYTIME**.
        
    
    Show image
    
    ![Home screen showing options to select workouts](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Cycling - Home Screen Workout Anytime 1.122.png "Select Workouts")
    
2.  Browse **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 screen after selecting your workout.
        
    
    Show image
    
    ![Workouts screen](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Cycling - Home Screen Workouts Collections 1.122.png "Brows Workouts")
    
3.  On the workout overview screen, select **START RIDE**.
    
    Show image
    
    ![Select Start Ride](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Cycling - Workouts FTP Test Start Ride 1.102.png "Select Start Ride")
    
4.  Select a route for your workout then select **START WORKOUT**.
    
    Show image
    
    ![Select Start Workout](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Cycling - Workouts FTP Test Select Route 1.102.png "Select Start Workout")
    
5.  If you have a trainer that's compatible with ERG mode, you can turn this on or off from the action bar after starting your workout.
    

## ERG Mode

ERG mode sets your resistance to a specific wattage target based on your cadence.

If your trainer has ERG mode, you can adjust your workout difficulty by +/- 25% during your workout using the FTP bias buttons in the ZC app or in game.

You can use your power meter and trainer for accurate readings in ERG mode.

## Workout Actions

When you’re in Workout Mode, workout-specific actions are available from the in-game action bar and the Zwift Companion (ZC) app.

   

Command

Action Bar

ZC App

Notes

Pause

![Pause Icon](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Pause Workout.png "Pause Workout")

![Pause](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Workout - Pause.png "Pause")

N/A

Skip Block

![Skip Icon](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Skip Block.png "Skip Workout Block")

Swipe right on the workout block.

N/A

Increase Intensity/FTP Bias

![Increase Intensity Icon](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Increase Intensity.png "Increase Intensity")

![Increase Bias](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Workout - Increase Bias.png "Increase Bias")

Increases intensity/FTB Bias when ERG mode is enabled.

Decrease Intensity/FTP Bias

![Decrease Intensity Icon](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Decrease Intensity.png "Decrease Intensity")

![Decrease Bias](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Workout - Decrease Bias.png "Decrease Bias")

Decreases intensity/FTB Bias when ERG mode is enabled.

Harder

![Harder Icon](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Harder.png "Harder Icon")

![Increase Incline](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Workout - Increase Incline.png "Increase Incline")

Increases resistance when ERG mode is not enabled.

Easier

![Easier Icon](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Easier.png "Easier Icon")

![Decrease Incline](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Workout - Decrease Incline.png "Decrease Incline")

Decreases resistance when ERG mode is not enabled.

Turn ERG mode on or off

![Toggle ERG Icon](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Toggle ERG Mode.png "Toggle ERG Mode")

N/A

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

## Related Articles

*   [FTP Test](https://support.zwift.com/en_us/ftp-test-HypJnI_NH)
    
*   [Custom Workouts](https://support.zwift.com/en_us/custom-workouts-ryGOTVEPs)
    
*   [Fitness Level Profile for Cycling](https://support.zwift.com/en_us/fitness-level-profile-for-cycling-BywvpEeS)
    
*   [Drafting in Zwift](https://support.zwift.com/en_us/drafting-in-zwift-B1ZB6Nxr)
    
*   [PowerUps in Zwift](https://support.zwift.com/en_us/powerups-in-zwift-r12N3I_EB)
    
*   [Your XP and Level in Zwift](https://support.zwift.com/en_us/your-xp-and-level-in-zwift-SJYHuPI_i)
    
*   [Fitness Level Profile for Cycling](https://support.zwift.com/en_us/fitness-level-profile-for-cycling-BywvpEeS)
    
*   [Using the Heads Up Display when Working Out](https://support.zwift.com/en_us/using-the-heads-up-display-when-working-out-HkdGPmSJGl)
    
*   [ERG Mode in Workouts](https://support.zwift.com/en_us/erg-mode-in-workouts-SkQJC8OEH)
    

Ride On.

\-The Team at Zwift