FREE Zwift Custom Workout Plan – Lucy Gossage’s New Year Set
As part of the TRI247 Workout Series on Zwift we now have available from last night, the ‘New Year Set‘ custom workout file used by ride leader, Lucy Gossage.
Our 2019 season of weekly Zwift group rides got off to a great start with around 120 athletes joining us from all over the globe, riding in the virtual company of the 13-time iron-distance winning Duracell Bunny. If you’ve not done so already, join us at 7pm every Wednesday – all are welcome, the software automatically tailors the workout target power to your own personal level.
The New Year Set details
Lucy’s session comprised of:
- A progressive warm-up, including some short (15 second) efforts to wake the legs up.
- A short sub-set of three, one-minute intervals to fully ensure you are prepared for the heart of the session…
- Three, 10-minute blocks which start off relatively moderately but progress in steps, moving above threshold and then finishing up with 30secs at around VO2 Max effort.
Those 10-minute blocks comprise:
4:30 at 85% FTP (Zone3)
3:30 at 95% FTP (Zone4)
1:30 at 110% FTP (Zone5)
0:30 at 120% FTP (Zone6)
It was an excellent session, those 10-minute blocks giving you an opportunity to get into a good rhythm, sustain that for the first jump and then dig deep to hold strong for the final couple of minutes. A short recovery and then repeat twice also challenges you to deal with fatigue from the work already done.
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.
Join us at 7pm on Zwift, UK time, every Wednesday for another quality workout.
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’
- Matt Bottrill ‘Lactic Builder’
- John Levison ‘Russian Steps’
- Sam Begg ‘What Goes Up, Must Come Down’
- Paul Shanley ‘70.3 Minutes’
- Karl Alexander ‘The 13:50 (10 to 2)’
- Richard Stannard ‘FTP Advancer’
- Race Force ‘ChainGang’
- Simon George ‘The Giant’
- Natarsha Tremayne ‘Stomp The Pedal’
- Chris Standidge ‘The Championship Decider’
- Lesley Levison ‘Spiked Tempo’
- Bex Rimmington ‘Maximal Efforts’
- Coach Kevin Poulton’s ‘Progressive 11’s’
- John Levison ‘The Kitchen Sink’
- ‘A Bit of Speed Too’ (John Levison)
- John Levison – Glasgow Revisited
- ‘Club Relays Madness’ (John Levison)
- John Levison – A Bit (More) Speed Too
- ‘The Dragon’ with Paul Shanley
- Sweetspot with a Kick – set by TRI247 Editor John Levison
- 40/20’s FTP Booster
- Micro Burst Intervals
- Short and Sweet(spot)
- Micro Burst Intervals 2
- Sweetspot Sandwich
- The Sweet Ladder
- 50 Shades of Power!
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