Free Zwift Custom Workout: Micro Burst Intervals 2

Chief Correspondent

FREE Zwift Custom Workout Plan – Micro Burst Intervals 2

As part of the TRI247 Workout Series on Zwift we now have available from Wednesday night, the ‘Micro Burst Intervals 2‘ custom workout file used and set by TRI247 Editor, John Levison, for our latest group session.

You can also find links to the files of ALL of our previous sessions below too.


The session

This workout is a follow-up and development of our original Micro Burst Intervals session that we held on 17th October.

This is a session that you’ll need to hit some solid power numbers (150% / 175% / 200% FTP), for short periods of time (20 / 15 / 10 seconds). Because of that the warm-up is relatively long and includes its own series of short and progressive ‘spikes’ in order to ensure that you are primed and ready for the main set(s).

The main work comprises of three blocks on intervals – which are then repeated – for a total of six blocks.

We go from 7*20 secs (150%) to 6*15 secs (175%) to 7*10 secs (200%), each with short (but decreasing) recovery between intervals and then a short spin between each of the six blocks of efforts. It’s a bit tougher the second time through!

This is not an easy session and certainly not one to arrive tired for, but it is very achievable and realistic (I did it myself – along with the entire TRI247 crew online!). If you are looking for workout to complement your base / sweetspot / FTP work, then this one will provide something a little different.

You can download the file here (and check out the installation instructions below):

TRI247 Workout Series: ‘Micro Burst Intervals 2’ DOWNLOAD

Zwift TRI247 Workout Series Micro Burst Intervals 2

Custom Workout downloads from previous Zwift sessions:

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 

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