FREE Zwift Custom Workout Plan – Progressive 4×4’s
As part of the TRI247 Workout Series on Zwift we now have available from last night, the ‘Progressive 4×4’s‘ custom workout file, a brand new session for our weekly series put together by Tri247 Editor, John Levison.
Progressive 4×4’s session details
The name of this session derives from its structure – with two sets of “four by fours”!
First up is a warm-up / sub-set, which after a short and progressive intro, comprises a series of 15 seconds efforts to get the legs fully prepped, with 30 seconds recovery. These four blocks (of four reps each), are:
- 4*15 secs at 115% FTP
- 4*15 secs at 120% FTP
- 4*15 secs at 125% FTP
- 4*15 secs at 130% FTP
That will leave the legs fired up but not too fatigued, ready for the main set. Again, four sets (each set is a total of eight minutes long), with each block including four progressive back-to-back elements:
- 4:00 @85% FTP (Zone3)
- 2:30 @100% FTP (Zone 4)
- 1:00 @115% FTP (Zone 5)
- 0:30 @125% FTP (Zone 6)
Those eight minute blocks start off relatively comfortably, but the effort builds as we move to and then well beyond threshold level. You’ll find that fatigue builds as you move through the four blocks, but hold strong and you will make it through. For me, the third block was the toughest… by the time you start the fourth, you can see the end in sight!
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!
- Lucy Gossage’s New Year Set
- Paul Lunn’s Kona Quest
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