Zwift TTT

A Zwift TTT is a coordinated effort where a group rides together against the clock.

The team’s official time is taken on (usually) the 4th rider to cross the line, so keeping the team together is more important than individual heroics.

Success depends on balancing power, drafting efficiency, rotation discipline, and communication.

The Core Plan

The race is about distributing effort, not sharing it equally in time.

The Power Plan aims for all riders to finish at roughly the same physiological cost (NP ≈ 100% FTP for a 30–40 min event).

Power Plan

• Front Power: The wattage a rider should hold when leading, typically 115–125%

• Front Interval: How long a rider should stay on the front

• Draft Power: Estimated power when sitting behind; saves ~25–35% depending on position.

• NP: Overall Normalised Power for the event (takes into consideration how much your power goes above and below the average).

The Start

• Bunch up quickly: Best for everyone to hit their Front target power initially this will ensure you are all travelling at same speed and will bunch up together.

• Get into line position: First designated front rider should remain at their target power – everyone else should drop into their respective position. Only the 2nd rider needs to get into position quickly, for everyone else there is no need to panic as the draft saving is pretty similar in 3rd wheel and beyond.

Smooth Rotations & Pulls

• Front rider pulls: aim for target power if road is flat, lower the target if ascending (can increase power on descents).

• Rotation: Front rider needs to drastically drop their power to start moving back. At same time the 2nd rider should now hit their target power to take over on the front. Don’t surge more than this otherwise gaps will open up. All other riders in line should be aware of change and close-up tighter to avoid potential gaps.

• Rejoin the back: the dropping rider should ensure they increase their power in time to rejoin the back of the line. Be aware of how fast you are dropping back and increase your power earlier if you are moving back too rapidly.

• Feeling Strong? take longer pulls (gives team mates more recovery), not harder ones (hurts team mates!)

• Feeling Weak? skip pulls just before hills, sit at back for longer, skip your turn – communicate your intentions early.

Course Management

• Accelerations: Accelerating, especially into inclines, causes splits. Keep it smooth.

• On climbs: Front rider needs to reduce their power on climbs because drafting riders get less savings at slower speeds (kills riders’ recovery).

• Gaps: Letting gaps open, especially on descents, are very energy sapping to close.

• On descents: The front rider can go harder as draft saving is bigger at faster speeds but the time gains are minimal.

Communication & Discipline

Communication is a vital factor because nothing ever goes to the plan!

• Use Discord (voice comms).

• Appoint a DS (directeur sportif) to call the order and timing of pulls.

• Call out:

  • “Next up!” 5 seconds before a rider rotates off.

  • “Ease!” when surging occurs.

  • “Skip my turn” when you are unable to take the front.

Common Mistakes to Avoid

Pre-Race Checklist

Equipment & Setup

• Calibrate trainer; ensure stable connection (no Wi-Fi dropouts); HRM connected.

• Set trainer difficulty 0-30% for smoother power transitions.

• Choose TT bike (not a road bike or the Tron), check jersey choice, weight setting correct?

• Fan, water, headphones, Discord.

Mental Preparation

• Review your rotation order and power targets; know the course profile.

• Warm up 20–30 min with e.g. 3 × 1 min efforts at ~110% FTP.

• In the pen: confirm comms working (if you lose audio then stick to the plan and be vigilant of when front riders power drops – signifying changeover).

Finishing Strategy

• Last 1 km: fixed rotations unlikely towards the end; strongest rider(s) push to the end.

• Others hold the wheel — focus on staying in draft.