Free Zwift Custom Workout: The Dragon

TRI247 Workout Series / Zwift - The Dragon

FREE Zwift Custom Workout Plan – The Dragon

As part of the TRI247 Workout Series on Zwift we now have available from Wednesday night (5th September), the ‘The Dragon‘ custom workout file used and set by TRI247 Editor, John Levison, for the latest group workout.

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

The session

This week’s session is inspired by the upcoming IRONMAN Wales. Now in its eighth year, IRONMAN Wales is a 2,800 athlete sold-out event.

Ironman Wales 2016 Phil Graves on the bike course
© Getty Images for IRONMAN

The course in Tenby is rightly-regarded as being one of the toughest on the IRONMAN circuit. With a wide range of hills in both steepness and length, it is a 112-mile ride that will leave even the best challenged and rewards a rider who can do more than sit at a constant wattage in the aero position! This session has been created to touch many of those aspects and this includes a range of wattages and different blocks to target different skills. These include:

  • A three-part, progressive warm-up
  • An extended sub-threshold block with short periods above FTP
  • Some short, but high power surges to reflect the increased wattages you may be forced to use on some of the steeper Tenby hills, and finally
  • Two ‘over-under’ blocks to challenge you ability to deal with variability – which you have no choice about on the Tenby course!!

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

TRI247 Workout Series: ‘The Dragon’ DOWNLOAD

TRI247 Workout Series / Zwift - The Dragon

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.

iOS

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