FREE Zwift Custom Workout: Jenny Gowans – ‘Norse Steps’

Jenny Gowans

FREE Zwift Triathlon Custom Workout Plan – Norse Steps

As part of the TRI247 Winter Series on Zwift we now have available from last Wednesday’s (7th March) the ‘Norse Steps‘ custom workout used by Jenny Gowans as she lead the latest TRI247 Winter Series Group Workout.

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

The session…

It starts off relatively comfortably… but gets progressively harder with each 15-minute block. The 30-second efforts are designed to simulate make a pass during a race. Don’t get over-confident if you think the first set is too ‘easy’… it will come back and bite!

Main set:

15 minutes at 70% FTP, with 5 x 30 second efforts at 125%
15 minutes at 80% FTP, with 5 x 30 second efforts at 125%
15 minutes at 90% FTP, with 5 x 30 second efforts at 125%

Jenny Gowans Zwift Norse Steps

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

TRI247 Winter Series: Jenny Gowans Norse Steps WORKOUT DOWNLOAD

Jenny Gowans Norse Steps Zwift TRI247 Winter Series

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