FREE Zwift Custom Workout Plan – The Race Force ‘ChainGang’
As part of the TRI247 Workout Series on Zwift we now have available from last night (25th April) the ‘ChainGang’ custom workout file used by Race Force (www.raceforce.co.uk) in our latest weekly group workout session.
You can also find links to the files of all of our previous sessions below too.
This proved to be an absolute cracker of a session – plenty of variety spread across six sets within the hour, with a tough start and a big finish.
After a progressive warm-up, the initial pyramid set of one-minute intervals wakes the legs up. Followed up with a five minute block at 115% of FTP, you are then straight into the heart of the ChainGang. A challenge in its own right, that effort makes the following three sets of one and two minute intervals feel much harder than they appear on paper.
Finally, the session finished with another five minute block, this time at FTP. With the accumulated fatigue, you’ll need to stay focussed… but dig deep, and you will make it. A great session.
The main session structure is:
5*1min pyramid at 95%/100%/105%/100%/95%
30secs Z1[50%] recovery intervals
4*2min Z4[100%] 30secs Z1[50%] recovery intervals
4*1min Z5[105%] 30secs Z1[50%] recovery intervals
4*1min Z4[100%] 30secs Z1[50%] recovery intervals
Many thanks to Mike Carey, General Manager at Race Force for setting the session and leading the ride.
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):
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’
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