Custom workout: Intervals with Erg Mode off vs. "Free Ride" intervals

General Discussion
1

Let’s say I want to perform a custom workout which includes a 5-minute interval at 400W. My understanding is that there are 3 different ways I could go about this (listed below).

Scenario A
Set a 5-minute block at 400W with Erg Mode on
(I’m aware this will feel completely different to Option B and C, I’ve just included it for completeness)

Scenario B
Set a 5-minute block at 400W with Erg Mode off

Scenario C
Set a 5-minute “Free Ride” block

Is there any difference between Scenario B and Scenario C?

My understanding is that the resistance I feel at the pedals will not be affected by the terrain in either Scenario B or Scenario C.

I also understand that I can use the slider to change the ‘base resistance’ I feel during the “Free Ride” blocks of a workout. Will this slider have the same effect on the resistance I feel in Scenario B?

2

In Scenario C you will feel the terrain.

In Scenario B once you’re out of ERG mode you can amend the base resistance. In the companion app the button you use to turn Erg off then shows you the ‘slope’ ie base resistance.

3

Hi @Henry_Hugh welcome to the Forums! My name’s Oscar from Zwift.
shoutout to @David_Galbraith for helping!

I appreciate the detailed information and I’d like to let you know when it comes to C, as mentioned by our member David, for that one you must feel the terrain.

The second one when using the ERG mode, you can use the Zwift Companion App and adjust this, important to mention is that this will based on the resistance you have at the moment.

Best,

4

Wait, that’s not correct is it? If you are free-riding normally you will feel the terrain, but in an ERG workout during a free-ride block you should not correct? For instance the 20min FTP test uses a free ride section block for your 20 min effort, but you do not feel the terrain during that effort.

5

I tested it the other day. If you create a custom workout with a free ride segment then you do feel the terrain.

I only did it because I thought the same as you and someone told me otherwise. Turns out - they were right!

Whether the FTP test is coded specially to give a flat road feel - I’m not sure.

6

Would it be suitable to set a particular gradient instead?

I’ve done that in PerfPRO studio for intervals where I set the gradient to 6% then use the gears to adjust the intensity and power.

I haven’t tried it on Zwift. I found this a useful way to train for hills.