FREE Zwift Custom Workout: FTP Advancer

Chief Correspondent

FREE Zwift Custom Workout Plan – Richard Stannard’s ‘FTP Advancer’

As part of the TRI247 Workout Series on Zwift we now have available from last night (18th April) ‘The FTP Advancer’ custom workout file used by ‘The Fish’, Richard Stannard in our latest weekly group workout session.

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

Richard Stannard - 2008 ETU Triathlon European Championships
Photo: Spomedis / ITU Media

The Session (75 minutes):

This session is designed to pull your sustainable power output to new higher wattages. Another challenging workout, you’ll need to keep mentally focussed to maintain the power output as the intervals increase in length through each set. Make sure you take advantage of the four minute recovery period between each set… you’ll need it!

After a warm up and four short, but increasingly intense 10 second sprints to get your ready for the main set, the session comprises of three sets of five intervals, all at above FTP power. The intervals start at one minute in length and increase by 30 seconds each time, ending with a three minute effort. You than get to recover and do it again. And again!

The main session structure is therefore three sets of:

  • 1min Z5 [116%]
  • 1min Z1 [52%] recovery
  • 1:30min Z5 [116%]
  • 1min Z1 [52%] recovery
  • 2:00min Z5 [116%]
  • 1min Z1 [52%] recovery
  • 2:30min Z5 [116%]
  • 1min Z1 [52%] recovery
  • 3min Z5 [116%]

4min Z1 [50%} recovery between each set.

Richard Stannard
Photo: Spomedis / ITU Media

Big thanks to Richard for leading this week’s session. You can find out more about Richard and his triathlon coaching via:

Details of next week’s session will be released very soon. Join us every Wednesday night at 7pm, UK-time for a different triathlon-focussed workout (typically of around one hour), set and lead by a special guest.

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

TRI247 Workout Series: ‘FTP Advancer’ DOWNLOAD

TRI247 Workout Series - Richard Stannard FTP Advancer / 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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