How to Convert FIT to ZWO: Turn Rides into Zwift Workouts
Learn how to convert FIT files from Garmin or Wahoo into ZWO format for Zwift. Recreate your favorite outdoor rides as structured indoor workouts.
How do you convert FIT to ZWO? Use our free FIT to ZWO Converter to transform your recorded rides (FIT files) into structured Zwift workouts (ZWO files). Upload your activity, enter your FTP, and download a custom workout that replicates your ride's intensity.
This is the perfect way to "re-ride" your favorite outdoor loops or race efforts indoors on Zwift.
Why Convert FIT to ZWO?
Normally, Zwift workouts are created manually. Converting a real ride allows you to:
| Use Case | Description |
|---|---|
| Replicate Race Efforts | Train exactly how you raced by using your actual power file |
| Simulate Outdoor Routes | Ride the specific intensity demands of your local climb or loop |
| Save Coach Files | Convert a workout recorded on your head unit into a Zwift file |
| Verify Fitness | Re-test yourself against a past performance |
How the Conversion Works
The converter analyzes your power data from the FIT file and generates a structured workout based on % of FTP.
- Analysis: It reads the power duration curve of your ride.
- Smoothing: It smooths out short spikes to create ridable intervals.
- Normalization: It converts raw watts to % of FTP (so the workout scales with you).
- Generation: It writes the
.zwoXML file Zwift understands.
Step-by-Step Guide
Step 1: Get Your FIT File
Export the original .fit file from Garmin Connect, Strava, or TrainingPeaks.
- Garmin Connect: Activity Page > Gear Icon > Export Original.
- Strava: Activity Page > Three Dots > Export Original.
Step 2: Convert the File
- Go to the FIT to ZWO Converter
- Upload your file
- Critical: Enter the FTP you had at the time of the ride. This ensures the relative intensity is calculated correctly.
- Click Convert and Download.
Step 3: Import to Zwift
- Move the
.zwofile toDocuments/Zwift/Workouts/[ZwiftID]/on your PC/Mac. - Open Zwift.
- Your new workout will appear under the "Custom Workouts" tab.
Tips for Best Results
- Use Clean Data: Rides with lots of coasting or traffic lights make for choppy workouts. A steady climb or time trial converts best.
- Edit After Converting: You might want to open the file in Zwift's editor to merge many short steps into longer steady intervals.
- Check FTP: If your FTP setting in Zwift is different from what you entered in the converter, the workout might be too hard or too easy.
Related Converters
- ZWO to FIT Converter - The reverse process (Zwift to Garmin)
- GPX to FIT Converter - Convert routes