Custom Workouts

The custom workout feature allows you to edit existing workouts or create your own workouts with our visual workout tool. If you have a custom Zwift workout file with a .zwo extension from a friend, coach, or other website, you can use it! In addition, if you have a trainer that supports ERG mode—Zwift will give you the option to toggle that mode on or off. This article covers the following:

Custom workouts must have no more than 250 workout blocks to work with Zwift.

The following table outlines the platforms that support creating custom workouts:

Creating Custom Workouts Supported Creating Custom Workouts Not Supported
PC AppleTV
Mac Android Phone
Android Tablet iPad Mini
iPad iPhone
iPad Air N/A
iPad Pro N/A

Creating a Custom Workout

To create a custom workout, complete these steps:

  1. On the Home Screen, select WORKOUTS.

  2. Select Custom from the options on the left.

    Select Custom

  3. Select CREATE WORKOUT.

    Select CREATE WORKOUT

  4. Drag and drop the intervals you want to include in your workout. 

    •  If there's a specific wattage you would like to reach, type it in the Power field or drag the segment up and down until you reach the specific wattage.

    Pro Tip: If you don't complete a workout block, you won't receive XP for that block. To ensure you receive XP for your workouts, it's best to create multiple smaller blocks rather than fewer larger blocks.

  5. Select New Workout to enter a custom workout name.

    To ensure your workouts sync across your devices, don't include special characters, including symbols and punctuation, in workout names.

  6. To tag your workout for better filtering, select from the available workout tags or enter your own.

  7. Select the Description field to enter or edit a description for your workout.

    Drag and drop to create your workout.
  8. Select Save once you are happy with your custom workout.

Creating a Custom Workout from an Existing Workout

If you'd like to create a custom workout based on an existing workout, follow these steps:

  1. On the Home Screen, select WORKOUTS .

  2. Select the workout you'd like to edit then select Copy.

    Select Copy

  3. Make your desired edits to the workout then select Save.

Importing Custom Workouts

You can import custom workouts from certain third-party platforms, or .zwo files created by your friends or other Zwifters.

Third-party Platforms

When you connect certain third-party platforms to Zwift you'll be able to see and complete your scheduled third-party workouts in Zwift.

You can select the next available workout from the FOR YOU carousel on the Home Screen or select a workout from your third-party folder in the Custom tab under WORKOUTS. Here's a few things to keep in mind:

  • If you've created your own third-party folder in Zwift, we suggest renaming that so you don't have two folders with the same name.

  • TrainingPeaks workouts must have a unique title—that doesn't include special characters, including symbols and punctuation.

  • TrainingPeaks workouts must be based on % FTP and duration for cycling and % of threshold pace and distance/duration for running to show up in Zwift.

  • Make sure your FTP is the same in Zwift and your third-party platform to get the most out of your workouts.

  • TriDot workouts are added to the FOR YOU carousel 30 minutes before the scheduled start time.

  • TriDot workouts will remain visible in Zwift for 2 days after the completion date.

  • Full data from certain third-party workouts completed in Zwift will automatically upload to the third-party platform.

  • Only cycling—and not running—workouts can be sent to Zwift from Xert.

.zwo Files

If someone shares a .zwo file with you, you can add their workout to Zwift using a PC or Mac by following these steps:

Once added via PC or Mac, custom workouts are available on all devices—unless the file size is more than 64kb—after exiting and reopening the game. If the file is over 64kb, the workout will only be available on the PC or Mac you upload it to.

  1. Copy the .zwo file you want to add.

  2. Go to your Documents > Zwift > Workouts > <<Numeric Zwift ID>> folder.

    Your Numeric Zwift ID folder contains a string of digits (e.g. 123456)—this is your Zwift Id.

  3. Paste the .zwo file into your Documents > Zwift > Workouts> <<Numeric Zwift ID>> folder.

    You'll be able to access the file in your custom workouts the next time you launch the game.

Sharing Your Custom Workouts __

Once you've finished creating a custom workout, you can share it with your friends or other Zwifters using a PC or Mac by following these steps:

  1. Go to your Documents > Zwift > Workouts > <<Numeric Zwift ID>> folder.

    Your Numeric Zwift ID folder contains a string of digits (e.g. 123456)—this is your Zwift Id.

  2. Copy the .zwo file you want to share.

  3. Send the .zwo file to your friend.

Deleting a Custom Workout

Follow these steps to delete a custom workout:

  1. On the Home Screen, select WORKOUTS .

  2. Select Custom from the options on the left and then select the workout you'd like to delete.

    Select Custom Workout

  3. Select Delete then select DELETE to confirm.

    Select DELETE
  4. When you're ready to end your Zwift session, select Select exit icon on home screen and then select I'M DONE.

Ride On.

-The Team at Zwift

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