FREE Zwift Triathlon Custom Workout Plan
As part of the TRI247 Winter Series on Zwift we now have available the Valentine’s Day special from Harry Wiltshire – check out the romantically named, ‘Grim Reaper‘ workout.
More fun – well, more lactic acid anyway – than chocolates and roses!
We’ve had some challenging workouts in the series so far, but from the perspective of this Editor’s tired legs last night at least (!), this one was right up there. The main set of 5min/4min/3min/2min/1min at/close to FTP level is separated by ‘rest’ intervals of 50% (time-wise) of the previous rep (so, 2.5min/2min/1.5min/1min), but you still maintain a solid effort rather than an easy spin. You need be ‘on it’ mentally, as well as physically.
The real challenge then comes towards the end, with five one-minute sprint efforts (with short recovery). The difficulty here is not the efforts themselves – but doing so off the back of an extended main set. Hang tough here and you’ll really be building strength for later in the season.
All told, another great session – but one that I would suggest you don’t start on tired legs… otherwise, you may find that it does fit the ‘Grim Reaper’ title!
If you missed the session then don’t worry – you can now do it in your own time!
You can download the file here (and check out the installation instructions below):
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’
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