FREE Zwift Custom Workout: Paul Shanley’s ‘Pyramids’

Paul Shanley

FREE Zwift Triathlon Custom Workout Plan – Pyramids

As part of the TRI247 Winter Series on Zwift we now have available from last Wednesday (21st February) the ‘Pyramids‘ custom workout used by Paul Shanley as he 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…

The name of this session was quite appropriate, as Paul was born in Egypt!

Paul Shanley

After some short, 15 seconds sprints to get you warmed up, the main session was three 11-minute ‘pyramids’, each one taking you from just below FTP, to FTP and then just above (and back down again…), with a rest period in between each set. The total workout is 70 minutes.

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):

TRI247 Winter Series: Paul Shanley Pyramids WORKOUT DOWNLOAD

ZWIFT Winter Series Paul Shanley

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