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How To

Zwift How-to: Creating a Custom Workout

on February 19, 2019

Zwift includes a variety of pre-built workouts, but what if you want to design your own? The workout editor will let you create a custom training session within Zwift. Select the blue “Training” button on the starting screen, then click or tap the text under the list of workouts that says, “...or create your own.”

You can also select “Custom Workouts” and then “Create a new workout.”

Click and drag an item from the right of the window onto the graph to add it to your workout. You can edit the duration of a workout block by dragging the edge to the left or right. Dragging the top of the block up or down will change the power level. You can also just click or tap the numbers and change them with your keyboard. To delete a block, drag it to the trash can icon in the lower right corner.

The drop-down menu next to “Display” lets you choose between displaying power as watts or a percentage of FTP. As you create the workout, you can see how many stress points it has, the number of stars available to earn by successfully completing it, and the total duration.

What’s in a workout?

A gray block is zone 1 (recovery), blue is zone 2 (endurance), green is zone 3 (tempo), yellow is zone 4 (threshold), red-orange is zone 5 (VO2 max), and bright red is zone 6 (anaerobic). The curvy block is a “free ride,” where you can ride any power or cadence you want. The “warm up” and “cool down” blocks ramp up or down in intensity. Use these at the beginning or end of workouts, or try adding them in the middle as ramp intervals.

Speaking of intervals, those are easy to create with the “intervals” block. Click or tap the “+” or “-” signs to change the number of intervals. You can set the power and duration of all of the work intervals or rest periods at the same time.

To add a cadence goal, drag the “cadence” element onto a workout block, then click or tap the number (such as “85rpm”) to change it. Intervals will show a number for both “cadence” and “resting cadence.”

Want to give instructions or some words of encouragement? Drag the “text event” element onto a workout block and type your message. The “time offset” shows how far into that block the text will appear.

Finishing touches

Click the title at the top to give your custom workout a name you’ll remember. You also can give it a description and pick one or more tags to label it. Then click the orange “Save” button.

The new workout should now show up under “Custom Workouts” on the Zwift training screen. After you select it, click “Workout” to begin. You also can click or tap the pencil icon to edit, the icon with two squares to copy, or the icon with an “X” to delete. Now you can train your way!

Want to share a custom Zwift workout with friends? Or perhaps you're looking to use a custom workout from a friend, coach, or other online source? Learn how here.

 

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