Riduck with Animal Friends

Disclaimer: More animal friends may be introduced or updated over time. Stay tuned!

While reviewing Riduck's analysis results, you might come across some animal companions. But why, of all creatures, did you meet that particular one? Or why haven't you encountered them yet?

Explore the different animal companions and learn how to train like them to optimize your training and reach your goals more effectively.

🐢 Recovery / Turtle

To ride long distances and enjoy cycling for a lifetime, it's essential to optimize your body and training methods through periodic recovery. At times like these, you can take inspiration from the turtle's approach. Turtles move slowly and steadily at low intensity, consistently replenishing their energy and preparing to use it when needed. This habit has helped them become one of the longest-living animals on the planet.

Active recovery, or recovery riding, mirrors the turtle's behavior. By cycling slowly and cautiously at low intensity, you promote energy metabolism, which helps relieve muscle fatigue and maintain overall physical condition. While recovery riding offers minimal direct training benefits compared to more intense sessions, it serves as a crucial foundation for faster recovery. This enables you to train more frequently and efficiently at higher intensities.

To meet the turtle:

Ride for 30 minutes to 1 hour in Zone 1, staying below 55% of your FTP, to increase your chances of encountering the turtle.

🐶 Balance / Dog

Dogs are known for their love of running freely and going on walks. Hunting dogs, in particular, showcase agility, strength, and excellent endurance, all of which make them versatile and adaptable.

Balance riding reflects the natural behavior of dogs. It involves engaging in a variety of activities during a single ride, without being restricted by current power levels, and adjusting your approach flexibly based on the environment and situation.

If you encounter this friend on Zwift, it’s likely that you rode spontaneously, without a specific plan or goal, or followed a more traditional, less structured training method. Enjoying leisurely rides with friends or family without particular training objectives is perfectly fine.

However, if you meet the dog during a ride focused on training goals, it may be time to reassess your overall training strategy and ensure you're staying on track.

To meet the dog:

Ride through various zones from Zone 1 to Zone 7 without focusing on specific power ranges to increase the likelihood of encountering a dog.

🐮 Base / Cow

Cows have long been symbols of patience, diligence, positivity, and tranquility, revered across cultures both in the East and the West. Known for their steady, unhurried pace, cows spend their days grazing and wandering, engaging in sustained low-intensity activity that helps efficiently manage energy and improve aerobic capacity, benefiting overall fitness and stamina.

Base training mirrors the behavior of cows. Consistent low-intensity riding strengthens cardiovascular health, boosts endurance, and accelerates post-exercise recovery. While it may seem repetitive or uneventful at first, training with patience and persistence will eventually yield the rewards of improved endurance.

To meet the cow:

Focus on maintaining Zone 2 (56-75% of your FTP) for rides lasting between 1 to 2 hours. Consistently staying in Zones 1 and 2 will increase your chances of encountering the cow.

🐫 FATMAX / Camel

FATMAX training is also known as LSD (Long Slow Distance) or HVLI (High Volume Low Intensity) training.

Camels are incredible endurance animals, capable of traveling up to 200km in a single day through the arid desert. This remarkable feat is made possible by their unique ability to regulate body temperature and store fat in their humps. Their stamina allows them to keep moving across the harsh desert environment without fatigue, efficiently burning fat for energy even in extreme conditions.

This endurance is similar to BASE training, where engaging in consistent low-intensity activity helps to avoid wasting energy. However, focusing on Zone 2 and spending longer periods pedaling enhances both stamina and fat metabolism. This reduces reliance on carbohydrates and minimizes physical fatigue, enabling sustained effort with minimal energy.

Through Metabolism, FATMAX training allows you to determine the most efficient zone and the estimated sustainable duration.

To meet the camel:

Aim to maintain the yellow power zone while riding for over 2 hours to increase the likelihood of encountering the camel. Although Zone 2 is generally the efficient zone for FATMAX training, your individual fitness level and training status may place it in a different zone.

🐗 SST / Wild Boar

Wild boars are known for their remarkable agility, capable of covering up to 40km across rugged mountainous terrainwith ease. This efficiency comes from their natural instinct to find the fastest and most effective routes over long distances.

Sweet Spot Training (SST) mirrors this instinct, focusing on moderate-intensity riding—not too intense, yet not too easy—similar to the pace of a wild boar. SST became popular due to its ability to sustainably improve both aerobic and anaerobic capacity over a moderate duration. It offers a balanced approach, allowing riders to maintain speed while building endurance, making it an appealing method for well-rounded development. However, with the rise of polarized training methods, which prioritize low-intensity endurance work alongside high-intensity efforts (Zone 5 and above), SST has lost some of its prominence.

Nevertheless, SST remains attractive in situations where experiencing similar speed and physical stress as in actual race conditions, efficiently covering a set distance, and having limited training time are essential factors to consider. Therefore, depending on the circumstances, SST can still be a compelling training method.

To meet the wild boar:

Spend 30 minutes or more in the Sweet Spot zone (88% to 95% of your FTP) to increase your chances of encountering the wild boar.

🐺 VO2MAX / Wolf

Wolves may not possess the explosive speed of lions or tigers, but they excel in endurance and persistence, allowing them to relentlessly pursue prey with a high success rate. Their hunting strategy involves repeated bursts of effort followed by recovery, mirroring the structure of VO2MAX and Long Interval Training (LIT).

This training method involves sustained high-intensity efforts alternated with recovery periods, helping to increase maximal oxygen uptake (VO2MAX) and significantly improve stamina and endurance. By maintaining controlled yet challenging intensities, riders can develop the ability to sustain high power outputs over extended periods, much like a wolf chasing down its target.

For optimal performance gains, sustaining 105% to 110% of FTP for around 8 minutes is widely considered the most effective strategy. However, the ideal duration and number of intervals vary based on individual fitness levels and training experience.

To meet the wolf:

Spend 20 to 30 minutes in Zone 5 (105% to 120% of your FTP). This effort level mimics the tenacity of a wolf on the hunt, increasing the likelihood of encountering its attributes.

🐆 HIIT / Leopard

Leopards are master hunters, known for their stealth, precision, and explosive power. They silently stalk their prey, swiftly closing the distance before launching a sudden, high-intensity burst to secure their target. This mirrors High-Intensity Interval Training (HIIT), also known as Short Interval Training (SIT)—a key component of polarized training, alongside VO2MAX training.

HIIT involves short, intense efforts followed by brief recovery periods, mimicking the leopard’s hunting strategy of quick bursts of energy followed by rest. This method is highly effective for improving cardiovascular fitness, endurance, and power. Typically, HIIT follows a 2:1 ratio of effort to recovery, but the duration and intensity should be adjusted based on individual fitness levels.

To meet the leopard:

Spend 10 to 20 minutes in Zone 6 (121% to 150% of FTP). Training at this intensity mimics the explosive sprints of a hunting leopard, increasing your chances of encountering its attributes.

🐯 Tabata / Tiger

The tiger patiently waits for the perfect moment to strike, unleashing explosive power and speed in an instant.

While many athletes have traditionally improved their VO2MAX through conventional training methods, one researcher believed that aerobic capacity wasn't being fully optimized. This led to the development of a highly effective workout protocol—Tabata training—named after its creator, Izumi Tabata.

Much like a tiger’s hunting strategy, Tabata training involves extremely short bursts of high-intensity effort, followed by extended recovery periods. This method is renowned for its efficiency in enhancing anaerobic capacity and overall performance, making it a powerful tool for both elite athletes and fitness enthusiasts.

Tabata training is widely recognized for its structure: 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated as one set. Typically, multiple sets are performed with a 10-minute recovery interval between them.

To meet the tiger:

Maximize your time in Zone 7, maintaining an intensity of 150% or more of your FTP during training to increase your chances of meeting the tiger.

🦁 Sprint / Lion

Lions remain almost motionless until they spot their prey—then, in an instant, they explode into action, reaching speeds of up to 80 km/h. However, their success rate is relatively low, making each attempt a high-risk, high-reward effort.

Similarly, in cycling, energy generation relies on three primary systems: aerobic, anaerobic, and neuromuscular. While neuromuscular activation plays a role in other high-intensity efforts—such as Tabata training (Tiger)—sprinting is the ultimate test of pure explosive power.

Sprinting is crucial in the final moments of races or competitions lasting around an hour, where strategic positioning and timing determine success. Just like a lion stalking its prey, cyclists must position themselves carefully—drafting behind teammates or within a pack—before launching a decisive sprint at the perfect moment. This is a familiar sight in Grand Tours, UCI WorldTour races, and virtual cycling races.

However, sprint training can conflict with aerobic endurance development. Since building both neuromuscular power and aerobic capacity simultaneously is highly challenging, riders must carefully evaluate their strengths, weaknesses, race role, and overall strategy before committing to sprint-specific training.

To meet the lion:

Try to stimulate the neuromuscular zone as much as possible at 200% or more of your FTP.

🐴 Race Pace / Horse

Horse racing dates back to ancient Greece and Rome with a rich history. It includes a variety of race types, from short sprints to long-distance endurance challenges, making it closely comparable to cycling competitions.

While camels excel in covering vast distances with minimal resources, horses are built for speed, capable of sustaining high-intensity efforts over extended periods. Incorporating diverse high-intensity activities into training, much like the movement patterns of horses, provides a powerful physical stimulus and serves as an effective alternative training method.

To Meet the horse:

Increase your chances of encountering a horse by incorporating a mix of high-intensity riding across Zones 4 to 7.

🐘 Polarization / Elephant

The majestic elephant, the largest and most powerful land animal, can reach speeds of 40 km/h despite its 5-ton frame. Known for its remarkable endurance, it can travel up to 200 km in a single day.

In recent years, Polarized Training has emerged as a popular trend in endurance sports like cycling and running. Studies have shown that alternating low-intensity activities with high-intensity efforts leads to better performance and faster recovery than focusing solely on moderate or high-intensity training.

The daily routine of elephants reflects this balanced approach. While they can exert incredible power and sprint when necessary—whether for long-distance travel or evading predators—they also engage in low-intensity activities during peaceful moments. This recovery time helps them replenish energy and maintain stamina for future challenges.

To Meet the elephant:

To increase the likelihood of encountering an elephant, alternate between high-intensity efforts (such as with wolves, tigers, or lions) and low-intensity activities (similar to camels or cows).

🐷 TEMPO / Pig

Pigs are known for their intelligence and endurance, capable of maintaining a steady speed of 18 km/h.

While tempo training doesn’t offer distinct advantages like other zones, it is a key method for building sustained performance over long durations. Training consistently in the tempo zone without breaks strengthens mental resilience, focus, and overall endurance, making it a highly rewarding challenge.

To Meet the pig:

To increase your chances of meeting the pig, aim to ride for at least an hour in Zone 3 (76–90% of FTP) regularly.

🦌 PRMD / Reindeer

Reindeer are known for their ability to travel long distances, maintaining a consistent pace in challenging conditions. Just as reindeer must run fast and steadily through the night, Pyramid training (PRMD) helps cyclists build endurance and power by alternating between low intensity and sweet spot efforts. This method can be particularly effective for beginners, as it introduces a manageable balance of intensity that gradually increases and decreases, mimicking the steady, continuous pace of the reindeer.

Pyramid training builds aerobic and anaerobic capacity by working within key zones—low intensity for recovery and the sweet spot for sustained efforts.

To Meet the reindeer:

Incorporate intervals that alternate between low intensity and sweet spot riding, progressively increasing the intensity with each interval. This approach will help you encounter the reindeer during your training.

🦆 Everyday Riding / Duck

At first glance, ducks may seem to simply float on water, but beneath the surface, their webbed feet are constantly in motion, working to keep them afloat and propel them forward. Similarly, casual cycling, even without a specific training goal, can still contribute to a rider's overall fitness. It's not always about pushing yourself to the limit—sometimes it's just about moving and enjoying the ride. Just like how ducks rely on continuous movement to navigate water, integrating cycling into your daily routine can have lasting benefits, even if the focus isn't on performance.

While structured, scientific training has its place, simple, low-intensity cycling is a valuable addition to a balanced fitness regimen. Plus, let’s be honest—who can resist the cute charm of a duck?

To Meet the duck:

Engage in relaxed cycling sessions with no specific goals, focusing on light movement or short rides that aren't necessarily considered formal training. This casual approach increases the likelihood of encountering the duck.