FREE Zwift Custom Workout: ‘70.3 Minutes’

Chief Correspondent

FREE Zwift Custom Workout Plan – Paul Shanley’s ‘70.3 Minutes’

As part of the TRI247 Workout Series on Zwift we now have available from last night (4th April) the ‘70.3 Minutes‘ custom workout file used by Paul Shanley in our latest weekly group workout session.

You can also find links to the files of all of our previous sessions below too.

The session…

Racing at IRONMAN 70.3 Liuzhou, China in 10 days time was the inspiration for Paul’s ‘70.3 Minutes’ workout.

The session is an extended variation on the popular Zwift workout, ‘The Gorby‘, this time with six rather than five, five-minute intervals. Each block alternates between 105% and 110% of FTP Power. The session is tougher than it looks on paper – though given that it includes 30 minutes in total are above FTP effort, that shouldn’t be a surprise really.

You get a full five minutes of recovery after each interval, which leaves you feeling like you have recovered fully… until you are around 90 seconds into the next interval and realise that you haven’t!

Paul Shanley

Around 75 riders joined us online this week and I think for many of us it was one of those session where the group dynamic gets you through something that you may well have bailed out early on in your own company. Truly, the social aspect of virtual cycling really works.


Main set:

Here is the breakdown of those efforts, which is three times back-to-back through the following set:

  • 5min Z5[105%]
  • 5min Z1[50%] recovery
  • 5min Z5[110%]
  • 5min Z1[50%] recovery

You can download the file here (and check out the installation instructions below):

TRI247 Workout Series: ‘70.3 Minutes’ DOWNLOAD

Paul Shanley TRI247 Workout Series - 70.3 Minutes - Zwift

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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