Free Zwift Custom Workout: Dare To Tri Big Gear

Chief Correspondent

FREE Zwift Custom Workout Plan – Dare To Tri Big Gear

As part of the TRI247 Workout Series on Zwift we now have available from last night, the ‘Dare To Tri‘ custom workout file, a brand new addition to our weekly series that was put together by BBC Breakfast presenter Louise Minchin and her coach, Claire Sutcliffe from Total Tri Training.

Both Louise and Claire joined us on the session last night, Louise managing to answer plenty of questions through the hour, while still hitting the session targets!


Dare To Tri Big Gear Set Details

In this session the focus is on building strength, rather than hitting particularly big power targets. The main sets have been prescribed with low cadence targets, so make sure you stick to them in order to achieve the session aims!

Don’t be surprised when the first step in each of the three 10 minute blocks feels relatively easy – power wise, it is, but use this time to dial in the low cadence target which you will then aim to hold consistently as the watts step up.

The final four minutes in each block is where the real ‘action’ is, as you’ll be holding 105% of FTP for four minutes with a low cadence of around 63. Dig deep as this is where the gains are to be made.

Dare To Tri TRI247 Zwift Workout Series

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: ‘Louise Minchin’s Dare To Tri Big Gear’ 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 

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