FREE Zwift Custom Workout: Spiked Tempo

Lesley Levison

FREE Zwift Custom Workout Plan – Lesley Levison: ‘Spiked Tempo’

As part of the TRI247 Workout Series on Zwift we now have available from last night (13th June) the ‘Spiked Tempo‘ custom workout file used by Lesley Levison in our latest group workout session.

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

Lesley Levison

The Spiked Tempo Session

This session was selected from the Zwift ‘4 Week FTP Booster’ program, which was built by Coach Kevin Poulton, a World Tour Coach who has guided athletes to victory at the Paris-Roubaix, Grand Tour stage wins and more.

After a progressive warm-up and a four minute ‘primer,’ the bulk of the session is two, 20-minute efforts as:

7min [Z3] – 83%
3min [Z4] – 95%
7min [Z3] – 83%
3min [Z4] – 95%

There is a 5minute recovery period between each block.

The intensity level of the intervals is not extreme, but this session requires mental focus, as you are holding the power – with two three minute ‘spikes’ – for a full 20 minutes, before repeating.

Lesley Levison Spike Tempo Zwift session

Many thanks to Lesley for leading another excellent Wednesday night TRI247 Workout Series. Details of next week’s session will be released very soon.

Join us every Wednesday night at 7pm, UK-time for a different triathlon-focussed workout (typically of around one hour), set and lead by a special guest.

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

TRI247 Workout Series: ‘Lesley Levison – Spiked Tempo’ DOWNLOADLesley LevisonCustom 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