FREE Zwift Custom Workout Plan – Micro Burst Intervals
As part of the TRI247 Workout Series on Zwift we now have available from last night (17th October), the ‘Micro Burst Intervals‘ custom workout file used and set by TRI247 Editor, John Levison, for the latest group workout.
You can also find links to the files of ALL of our previous sessions below too.
The session
This weeks session was all about hitting some good power number for short periods of time – but repeating that multiple times, with short recoveries, over three distinct blocks.
Given that we were going significantly above FTP level (150% / 175% / 200%) in the three main sets, the warm-up was an extended and progressive one – including some primer ‘spikes’ too – to make sure that the legs were not too shocked when the main set arrived.
Each set included eights reps, block one 30 seconds each, block two at 20 seconds each and block three at ‘just’ 10 seconds… but of course, the power targets were significantly increasing throughout. Which set you found ‘hardest’ probably reflects your own relative strengths/weaknesses. For me, I’m not too fit currently, and so I actually found the 30 second block the hardest… I’ve got enough in the legs to fake it through the 10 seconds as 200%, but lacking the strength- endurance made the first set feel much harder.
It’s a good session – give it a try. I think I’ll likely do some further sessions of a similar style in the weeks to come. If you joined us on Wednesday, hope you enjoyed it!
You can download the file here (and check out the installation instructions below):
TRI247 Workout Series: ‘Micro Burst Intervals’ DOWNLOAD
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
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
