How to Recreate Outdoor Rides as Zwift Workouts
Want to ride your local loop indoors? Learn how to convert your outdoor ride data (FIT files) into custom Zwift workouts (ZWO files).
Can I ride my outdoor route on Zwift? While you can't import the map (visuals) of your local ride, you absolutely CAN import the effort.
By converting your outdoor ride data (FIT file) into a Zwift workout (ZWO file), you can force your smart trainer to replicate the exact resistance changes you experienced outdoors.
Why Do This?
- Race Recon: Pre-ride a course profile to learn how the efforts feel.
- Benchmark Testing: Re-ride a specific climb or time trial to test fitness.
- Coaching: Coaches can record a "perfect execution" of an interval set outdoors and give it to athletes as an indoor file.
How to Convert
1. Record the Ride
Ride your route with a power meter. Ensure you record good, clean data. Avoid coasting excessively if you want a continuous workout.
2. Export the FIT File
Download the .fit file from Strava, Garmin Connect, or TrainingPeaks.
3. Convert to ZWO
Use the FIT to ZWO Converter.
- Upload your file.
- Crucial: Enter the FTP you had at the time of the ride. This ensures the relative intensity matches.
- Download the
.zwofile.
4. Load into Zwift
Place the file in Documents/Zwift/Workouts/[YourID]. Launch Zwift, select "Training," and find your new workout under "Custom Workouts."
Tips for Better Re-Rides
Smoothing is Key: Outdoor power is jagged. Our converter smooths this data automatically, but you might still find short 5-second spikes.
- Edit the File: Open the ZWO file in a text editor or Zwift's workout editor.
- Merge Steps: If you see 10 tiny steps that average 250W, replace them with one long "SteadyState" block at 250W.
ERG Mode Considerations: When you ride this workout, Zwift uses ERG mode. It forces the wattage regardless of your cadence.
- Be prepared for the resistance changes! If you hit a "climb" in the file, resistance will ramp up immediately.