FREE Zwift Custom Workout Plan – The Hurtbox Time Bomb!
As part of the TRI247 Workout Series on Zwift we now have available – a little later than planned – the ‘Hurtbox Time Bomb!‘ custom workout file, from the session last week lead by the multi-talented Hywel Davies (www.tri-becoaching.co.uk).
The main set consists of 18x two-minute intervals – but with a couple of twists…
Split into two sets of 10 and 8 respectively, the efforts comprise of:
- 90 seconds at close to threshold effort, straight into 30 seconds above threshold
- As each set progresses, the recovery between each interval will decrease by 5 seconds each time
What starts off as relatively comfortable for the first few reps, will gradually get MUCH tougher thanks to the combination of accumulated fatigue and reducing recovery – hence the ‘Hurtbox Time Bomb’ name of this session. It’s a challenging set.
— HywelTowel (@hyweltowel) March 20, 2019
This is an achievable session – but it is certainly a tough one that you should be ready for, both physically and mentally. We certainly would not recommend you try this one on tired legs, and if you are not fully focussed on the hour of training ahead. If you are, prepare to sweat, prepare to hurt (appropriately, of course…!), and enjoy the benefits of you efforts in the weeks ahead.
If you want to repeat the session at any time – or indeed try it for the first time – here is the custom workout that we used. Hope you enjoy it.
Join us at 7pm on Zwift, UK time, every Wednesday for another quality workout.
Custom Workout downloads from previous Zwift sessions:
- Lucy Charles ‘Over-Unders’
- Lucy Gossage ’12 Days of Christmas’
- Lionel Sanders ‘Intervals’
- Joe Skipper ‘ Burner’
- John Levison ‘High Five’
- Ruth Purbrook ‘Over Gears’
- Tim Don ‘Comeback’
- Reece Barclay ‘Mix Session’
- Harry Wiltshire ‘Grim Reaper’
- Paul Shanley ‘Pyramids’
- Karl Alexander ‘VO 2 The Max’
- Jenny Gowans ‘Norse Steps’
- Matt Bottrill ‘Lactic Builder’
- John Levison ‘Russian Steps’
- Sam Begg ‘What Goes Up, Must Come Down’
- Paul Shanley ‘70.3 Minutes’
- Karl Alexander ‘The 13:50 (10 to 2)’
- Richard Stannard ‘FTP Advancer’
- Race Force ‘ChainGang’
- Simon George ‘The Giant’
- Natarsha Tremayne ‘Stomp The Pedal’
- Chris Standidge ‘The Championship Decider’
- Lesley Levison ‘Spiked Tempo’
- Bex Rimmington ‘Maximal Efforts’
- Coach Kevin Poulton’s ‘Progressive 11’s’
- John Levison ‘The Kitchen Sink’
- ‘A Bit of Speed Too’ (John Levison)
- John Levison – Glasgow Revisited
- ‘Club Relays Madness’ (John Levison)
- John Levison – A Bit (More) Speed Too
- ‘The Dragon’ with Paul Shanley
- Sweetspot with a Kick – set by TRI247 Editor John Levison
- 40/20’s FTP Booster
- Micro Burst Intervals
- Short and Sweet(spot)
- Micro Burst Intervals 2
- Sweetspot Sandwich
- The Sweet Ladder
- 50 Shades of Power!
- Lucy Gossage’s New Year Set
- Paul Lunn’s Kona Quest
- Progressive 4×4’s
- Louise Minchin’s Dare To Tri Big Gear Workout
- Gill Fullen’s Lactic Legs Challenge
- Steve Clark’s Ramp It Up To The X
For details on how to add workout files to Zwift:
The .ZWO file stands for a Zwift Work-Out file. When someone creates a custom workout (whether it be you, a friend, or a coach), Zwift generates a .ZWO file that contains the entire workout. You can share it with your friends or other Zwifters – or add their workouts to your device – by following the steps below.
PC / Mac
Go to your Documents\Zwift\Workouts folder, find the “.zwo” file, and send it to your friend. Any .zwo files you move to your Documents\Zwift\Workouts folder will be added to your custom workouts menu the next time you launch the game.
In order to add custom workouts to iOS, you need to also have a computer with iTunes installed. It’s not currently possible to create custom workouts on iOS (as of 01/2017).
- Plug your device into your computer and open up iTunes.
- Click on your device in iTunes, then click “Apps” and scroll down to the “File Sharing” section.
- You should see Zwift listed, and it should have a “Zwift” folder. Click that, click “Save To,” and save it to a location of your choice.
- Find the saved Zwift folder, and copy all the workouts you want into the Zwift/Workouts folder
- Go back to iTunes, click “Add,” and choose the Zwift folder with the new workout files. You’ll want to “replace” the folder on the device with your newly modified folder.
- Click “Sync” to save the changes to the device.
When you start Zwift, they will show up in your Custom Workouts section at the bottom of the available Workouts.
Source: Support Zwift