What are the main benefits of training on a flat Zwift course like Tempus Fugit?

Training on flat courses like Tempus Fugit allows for consistent power output, effective aerobic base building, time trial simulation, recovery rides, and cadence drills.

How much elevation gain does Tempus Fugit have per loop?

Tempus Fugit has a mere 16 meters (52 feet) of elevation gain per approximately 19.8 km (12.3 miles) loop, making it feel almost entirely flat.

How do I select Tempus Fugit in Zwift?

To select Tempus Fugit, launch Zwift, choose Watopia as your world, and then select the "Tempus Fugit" route option from the selections.

Are there any other relatively flat courses on Zwift besides Tempus Fugit?

While Tempus Fugit is the flattest, other routes like Crit City, London Classique, and Richmond Flat offer relatively flat sections, though none match Tempus Fugit's near-perfect flatness.

What's the flattest course on Zwift?

The flattest course on Zwift is "Tempus Fugit," located in the virtual world of Watopia. This route is specifically designed for minimal elevation gain, making it ideal for consistent power output and time trial simulations.

Understanding Zwift Course Topography

Zwift, the popular online cycling and running platform, offers a diverse range of virtual worlds and routes, each with its unique topographical profile. From the mountainous ascents of Alpe du Zwift to the rolling hills of Yorkshire, the terrain is meticulously designed to simulate real-world cycling conditions, including changes in gradient. For many athletes, however, the quest for a perfectly flat course is paramount for specific training objectives, allowing for uninterrupted effort and precise power control.

The Flattest Course on Zwift: "Tempus Fugit"

When the goal is to maintain a consistent power output without the interference of climbs or descents, "Tempus Fugit" stands out as Zwift's premier flat course.

World: Watopia
Distance: The main loop is approximately 19.8 km (12.3 miles).
Elevation Gain: A mere 16 meters (52 feet) per loop. This negligible elevation gain is spread over such a long distance that it feels almost entirely flat, making it uniquely suited for steady-state efforts.

Why Tempus Fugit is Flat: "Tempus Fugit" translates from Latin to "Time Flies," a fitting name for a course designed for time trial (TT) efforts. Its design prioritizes a flat, uninterrupted stretch of road, allowing riders to maintain aerodynamic positions and consistent power without the need for frequent gear changes or sudden bursts of effort to conquer inclines. The course is essentially a long, straight, slightly undulating road that allows for high average speeds.

Benefits of Training on a Flat Zwift Course

Training on a course like Tempus Fugit offers significant physiological and performance advantages for a variety of athletes:

Consistent Power Output: A flat course is ideal for structured interval training, such as FTP (Functional Threshold Power) tests, sweet spot intervals, or threshold efforts. Without terrain changes, athletes can maintain a precise power target, maximizing the quality of their training session.
Aerobic Base Building: For long, steady-state Zone 2 rides, flat courses are unparalleled. These rides enhance mitochondrial biogenesis, improve fat oxidation, and build a robust aerobic foundation without excessive muscular strain or stress.
Time Trial (TT) Simulation: Given its design, Tempus Fugit is perfect for practicing time trial pacing and maintaining an aerodynamic position. It allows riders to simulate race conditions, focusing on sustained power and efficiency.
Recovery Rides: When the objective is active recovery, a flat course minimizes the physical demands, allowing for gentle blood flow and waste product clearance without adding undue fatigue.
Cadence Drills: The consistent resistance on a flat course provides an excellent environment for practicing high-cadence spinning or low-cadence strength efforts, improving neuromuscular coordination.
Group Ride Accessibility: Flat courses are often favored for large group rides or races where maintaining a consistent pace and drafting are key, as they reduce the likelihood of riders being dropped on climbs.

How to Select and Ride Tempus Fugit

Accessing Tempus Fugit for your training is straightforward:

Launch Zwift: Start the Zwift application on your device.
Select Watopia: From the main Zwift home screen, ensure that Watopia is selected as your preferred world.
Choose "Tempus Fugit": Look for the "Tempus Fugit" route option within the Watopia selections. If it's not immediately visible, it might be part of the "Routes" list.
Start Riding: Once selected, you can begin your ride.

Optimizing Your Ride: While not strictly necessary, selecting a time trial (TT) bike in Zwift's "Garage" can enhance the simulation, as these bikes are aerodynamically optimized for flat, fast courses, mirroring the real-world purpose of Tempus Fugit. Focus on maintaining a steady cadence and smooth pedal stroke to maximize efficiency.

Other "Relatively Flat" Zwift Options

While Tempus Fugit is the undisputed flattest, other Zwift courses offer relatively flat sections or profiles that can be useful for similar training goals, albeit with slightly more undulation:

Crit City: While short and punchy, its overall elevation gain is minimal, making it suitable for high-intensity, short-duration efforts.
London Classique: Features some gentle rollers but generally offers extended flat sections, particularly around the Thames.
Richmond Flat: As the name suggests, this route in the Richmond world is largely flat, though it does include a few minor rises.

None of these alternatives, however, match the near-perfect flatness of Tempus Fugit.

Scientific Rationale for Flat Course Training

From an exercise science perspective, training on a flat course like Tempus Fugit aligns with several key principles:

Metabolic Efficiency: Steady-state efforts at or below lactate threshold improve the body's ability to utilize oxygen and fuel sources (carbohydrates and fats) more efficiently. This adaptation is crucial for endurance performance.
Neuromuscular Adaptation: Consistent resistance allows for focused development of pedaling mechanics, promoting a smooth, powerful, and efficient pedal stroke. This includes optimizing cadence and force application throughout the pedal cycle.
Reduced Stress: Without the constant changes in gradient, there is less stress on the musculoskeletal system, making flat courses excellent for active recovery and reducing the risk of overuse injuries.

Conclusion: Leveraging Zwift's Flat Terrain for Performance

For Zwifters seeking the ultimate platform for consistent power output, aerobic base building, or time trial specificity, "Tempus Fugit" in Watopia is the unequivocal answer to "What's the flattest course on Zwift?" By strategically incorporating rides on this unique route, athletes can precisely target physiological adaptations, refine their pacing strategies, and enhance their overall cycling performance, all within the dynamic and engaging virtual environment of Zwift.

"Tempus Fugit" in Watopia is the flattest course on Zwift, featuring a negligible 16 meters (52 feet) of elevation gain over a 19.8 km (12.3 miles) loop.
This course is ideal for structured training, including FTP tests, aerobic base building, and time trial simulations, enabling consistent power output.
Training on flat courses promotes metabolic efficiency, neuromuscular adaptation for pedaling mechanics, and reduced stress on the musculoskeletal system.
To ride Tempus Fugit, launch Zwift, select Watopia, and then choose the "Tempus Fugit" route option.
While other routes like Crit City, London Classique, and Richmond Flat offer relatively flat sections, none match the near-perfect flatness of Tempus Fugit.

Zwift: The Flattest Course, Training Benefits, and How to Ride It