FREE Zwift Triathlon Custom Workout Plan
As part of the TRI247 Winter Series on Zwift we have available the custom workout that TRI247 Editor John Levison used in his Zwift session last night for you to download.
A variation on the popular Zwift workout called ‘The Gorby’, this session called the High Five is an hour long, with the main set comprising of five reps of five minutes each, with five minute recoveries.
Each of the efforts is at above FTP level – and increases gradually from the first to the third, but (slightly!) easing off back to rep five in pyramid style. 25 minutes of solid effort at significantly above your current FTP level make this a challenge – but take the recovery periods as set, and you’ll make it through to the finish for an hour of quality.
Wednesday’s session attracted riders from around the globe, with Germany, Belgium, The Netherlands, Poland and several others joining the ‘home’ Brits, showing just how global the Zwift network is.
As the ride leader this week, I did have a brief scare at the vary start of the ride. As the clock hit the 7p.m. start time, everyone rolled out of the starting pen and despite pedalling, I didn’t move! A couple of expletives and a quick re-pairing of my Bluetooth connections and all was back on track… though the gentle warm-up period was a bit more of a “catch up the group!” effort for me. Lesson learned; double check you are set up correctly before the start!
We’ve said it before – and I’m sure it won’t be the last time – but doing this type of quality session within the Group Workout function really is motivating. Having been doing a lot of Zwfit riding lately, my legs were genuinely feeling tired before we started, but once I’d recovered from that initial panic at the start, the ‘group’ environment really does help. I really didn’t want to fail my own session!
One thing is for sure though – the five minute recovery periods seem to pass MUCH quicker than the five minutes intervals do!
Huge thanks to everyone who joined in with the ride – your support is greatly appreciated.
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’
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