Free Zwift Custom Workout: Paul Lunn’s Kona Quest

Chief Correspondent

FREE Zwift Custom Workout Plan – Paul Lunn’s Kona Quest

As part of the TRI247 Workout Series on Zwift we now have available from last night, the ‘Kona Quest‘ custom workout file used by ride leader, Paul Lunn.


Kona Quest details

Sandwiched by a progressive warm/up and the all-important warm/down, the bulk of the session comprises three sets of:

  • 5 minutes at FTP (100%)
  • 5 minutes Zone 2 (60%)
  • 2 minutes Zone 5 (120%)
  • 4 minutes Zone 2 (60%)

This is a ‘no frills’ session, but is an insight into the type of training that has earned Paul a spot on the Age-Group podium at the IRONMAN World Championship in Kona for the past two seasons.

The five minute FTP blocks require focus but are manageable. It’s the Zone5 (120%) elements – with accumulated fatigue – that will likely require your mental and physical concentration. The power output isn’t huge in absolute terms, but holding it consistently and strongly for the full two minutes adds a challenge. You should expect the third time through to be the hardest, but stay strong until the end and you’ll get your reward when the racing season starts.

Paul Lunn / TRI247 Workout Series / Kona Quest

Big thanks to Paul for taking on the ride leader role this week. We’ll be introducing some new names over the coming months to our Wednesday night rides to keep things fresh.

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.

TRI247 Workout Series: ‘Paul Lunn Kona Quest’ 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.


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 

Latest News
Cassandre Beaugrand WTCS Leeds 2022
Brownlee and Beaugrand head fields at European Cup Quarteira
Patrick Lange Challenge Roth 2022 Press Conference
Lange and Laidlow set for showdown at Challenge Gran Canaria
Jonny Brownlee Arena Games photo credit SLT
Jonny Brownlee and Gustav Iden confirmed for Arena Games London
Gwen Joorgensen third place in Taupo comeback in 2023 photo credit Simon Dawson Photography
New Plymouth World Cup 2023: Start time, preview and how to watch live
Joe Skipper IRONMAN Arizona 2022 [Photo credit Patrick McDermott Getty Images for IRONMAN]
‘My best chance’ – Joe Skipper relishing Nice edition of IRONMAN World Champs