FREE Zwift Custom Workout Plan – The Sweet Ladder
As part of the TRI247 Workout Series on Zwift we now have available from last night, ‘The Sweet Ladder‘ custom workout file used and set by TRI247 Editor, John Levison, for our latest group session.
You can also find links to the files of ALL of our previous sessions below too.
This week’s workout was another which was primarily sweetspot-based effort, power wise. This is ideal for giving you a quality session at a time which, for many, will be the early stages of your 2019 training. The intensity allows you to spend a significant proportion of the workout in and around that zone (providing a good ‘bang for your buck’ training return), without requiring prolonged recovery. That said, it’s not an easy session either!
The main set is two blocks of, 4x 4mins ‘on’, 2mins recovery, with the intervals increasing in effort at 85% / 90% / 95% / 100% respectively, before repeating for the second set.
Overall, the set doesn’t require huge power outputs or speed at any point, but if you switch off mentally then you’ll find it much harder.
We had a great turnout of around 130 riders last night from all over the world and there was lots of good chat and for the just over an hour session. I was having one of these (very rare!) ‘good legs’ days, so when we got to the final 4 minute effort I decided I’d up it slightly to 105% FTP, and asked who was joining me? The group effect clearly works, based on the number of “I’m in!” responses that quickly followed on the Zwift message system. Great work everyone, I really enjoyed last night!
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. next week will be our 50th Wednesday night session.
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
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