Free Zwift Custom Workout: Hywel’s Hurtbox Time Bomb!

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).

Session details

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.

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.

TRI247 Workout Series / Zwift / Hywel's Hurtbox Time Bomb / Hywel Davies

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.

TRI247 Workout Series: ‘Hywel’s Hurtbox Time Bomb’ DOWNLOAD

Join us at 7pm on Zwift, UK time, every Wednesday for another quality workout.

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 

Leave a Reply

Your email address will not be published. Required fields are marked *