Free Zwift Custom Workout: Steve Clark’s Ramp It Up To The X

Ramp It Up To The X - TRI247 Workout Series / Zwift

FREE Zwift Custom Workout Plan – Steve Clark’s Ramp It Up To The X

As part of the TRI247 Workout Series on Zwift we now have available from last night, the ‘Ramp It Up To The X‘ custom workout file, from the session lead by 2017 Triathlon X winner, Steve Clark (www.offthatcouchfitness.co.uk)

That race in the Lake District was the inspiration for last night’s session, a climbing inspired set comprising of five ‘ramps’ up in power, finishing with a sprint to the (virtual) summit.

Ramp It Up To The X Details

Following a steady warm/up, the main set comprises of three, 15-minute ‘climbs’, which will ramp up in three minute sections. You start relatively modesty at 75% FTP, before increasing steadily to just below, and then finally above, threshold for the final three minutes. For an extra twist, each 15 minute block ends with a 15 second sprint to the summit, before a very welcome three minute recovery awaits.

The power outputs during the session, in isolation, are not huge – but as part of the 15-minute blocks, the effort builds. You’ll also find (well, I certainly did…), that the accumulated fatigue will make the second and third reps tougher than the first one. I was having to dig very deep for the final four minutes of the final set.

It’s a excellent set, certainly not one to take lightly or attempt on tired legs, but is realistic and achievable too.

TRI247 Workout Series / Zwift / Steve Clark / Ramp It Up To The X climbing intervals

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. Hope you enjoy it.

TRI247 Workout Series: ‘Ramp It Up To The X’ DOWNLOAD

Join us at 7pm on Zwift, UK time, every Wednesday for another quality workout.

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.

iOS

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