FREE Zwift Custom Workout: Stomp The Pedal

Chief Correspondent

FREE Zwift Custom Workout Plan – Natarsha Tremayne: ‘Stomp The Pedal’

As part of the TRI247 Workout Series on Zwift we now have available from 16th May the ‘Stomp The Pedal’ custom workout file used by Natarsha Tremayne in our latest weekly group workout session.

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

Natarsha Tremayne / IronTarsh


The Session

After a steady warm-up and some short sprints to get you sweating, three back-to-back blocks of 10minutes each with increasing intensity. The aim is to maintain a low cadence through the set to build strength. We then move to ‘Stomp the Pedals’ with 10, 40-second ‘max’ efforts, with 20 seconds recovery, before a final cool down. The main session structure is:

Set 1 – 10min Z2 [75%] – 55rpm

Set 2 – 10min Z3 [85%] – 60rpm

Set 3 – 10min Z4 [95%] – 65rpm

Set 4 – 10*40secs Z6/Max [120%], 20secs recovery Z1 [50%]

Here are the details on the Stomp The Pedal session:

IronTarsh Stomp The Pedal Zwift TRI247 Workout Series

Many thanks to Tarsh for setting the session and leading another excellent Wednesday night TRI247 Workout Series. 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: ‘Natarsha Tremayne – Stomp The Pedal’ DOWNLOAD

Natarsha Tremayne / IronTarsh

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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