FREE Zwift Triathlon Custom Workout Plan – Lactic Builder
As part of the TRI247 Winter Series on Zwift we now have available from last night (14th March) the ‘Lactic Builder‘ custom workout used by Matt Bottrill in our latest weekly group workout session.
You can also find links to the files of all of our previous sessions below too.
It really was a cracker, one of my favourites so far in what has been a brilliant series of weekly workouts. They have certainly helped boost the fitness and power of this Editor.
We had 120 riders online for the session, with plenty of banter and interaction with the TT legend Matt Bottrill, who is now balancing his own cycling ambitions with coaching some of the best British triathletes, including Tim Don, Rachel Joyce, Lucy Charles and Susie Cheetham.
The first 15-minutes of 30 seconds on / 30 seconds off makes it a challenging start, physically and mentally. Set two at ”sweet spot’ effort feels not too bad… but adds to the challenge of the final eight minutes at 105% of FTP. A great session, the social environment of Zwift really helping the group to make it through a great hour of training. Give it a go yourself.
The session comprises of three blocks of efforts at different intensities:
Set one: 15 minutes of intervals
15 x 30 seconds at 125% FTP, 30 seconds rest
Set two: 10 minutes at 90% FTP
Set three: 8 minutes at 105% FTP
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’
- John Levison ‘High Five’
- Ruth Purbrook ‘Over Gears’
- Tim Don ‘Comeback’
- Reece Barclay ‘Mix Session’
- Harry Wiltshire ‘Grim Reaper’
- Paul Shanley ‘Pyramids’
- Karl Alexander ‘VO 2 The Max’
- Jenny Gowans ‘Norse Steps’
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