How to Convert ZWO to FIT: Complete Guide
Learn how to convert Zwift workout files (ZWO) to FIT format for Garmin devices. Free online converter to export structured workouts outdoors.
How do you convert ZWO to FIT? Use our free ZWO to FIT Converter to instantly transform your Zwift workout files into device-compatible FIT format. Upload your ZWO file, enter your FTP, and download a FIT workout ready for your Garmin Edge or other cycling computer.
Zwift uses the XML-based ZWO format for its workouts, but Garmin and most other head units require FIT files. Converting allows you to take your indoor structured training outdoors.
Why Convert ZWO to FIT?
The main reason is freedom: the ability to execute your favorite Zwift structured workouts outside on the road.
| Benefit | Description |
|---|---|
| Outdoor Training | Do your intervals on the road instead of the trainer |
| Device Compatibility | Garmin, Wahoo, and Hammerhead all read FIT workouts |
| No Zwift Required | Run the workout without an active Zwift subscription |
| Backup | Keep a binary backup of your favorite sessions |
How to Convert: Step-by-Step
Step 1: Get Your ZWO File
On PC/Mac:
- Go to
Documents/Zwift/Workouts/[YourZwiftID] - Find the
.zwofile you created or downloaded - If it's a built-in Zwift workout, you may need to recreate it or find a shared version online
Step 2: Upload and Convert
- Open the ZWO to FIT Converter
- Drag and drop your
.zwofile - Important: Enter your current FTP (Functional Threshold Power)
- Click Convert
Why enter FTP? ZWO files define power as a percentage (e.g., "95% of FTP"). FIT files for devices usually require absolute watts (e.g., "250 Watts"). Our converter calculates these absolute values based on the FTP you provide.
Step 3: Load onto Garmin
- Connect your Garmin to your computer via USB
- Open the Garmin drive
- Navigate to the
NewFilesfolder - Paste your converted
.fitfile there - Disconnect safely. The workout will appear under Training > Workouts
What Data Is Preserved?
Our converter maintains the structure and intent of the workout:
| Data Type | Status | Notes |
|---|---|---|
| Intervals | ✅ Kept | Duration and power targets |
| Rest Periods | ✅ Kept | Recovery targets included |
| Text Messages | ❌ Lost | Most head units don't support Zwift-style on-screen text |
| Cadence Targets | ✅ Kept | If specified in original file |
| Ramp Intervals | ✅ Kept | Warmups and cooldowns convert correctly |
Common Questions
Why don't the power numbers match exactly?
Zwift uses flexible "% of FTP" logic. When converting to FIT, we "bake in" the specific wattage based on the FTP you entered. If your FTP changes, you should convert the file again with the new number.
Can I use these on Wahoo devices?
Yes. You can import the FIT file via the Wahoo Elemnt app or copy it to the device if supported (via USB). Alternatively, sync the file to TrainingPeaks, which will sync to your Wahoo.
What about "Free Ride" sections?
"Free Ride" sections in Zwift usually convert to "Open" intervals in FIT files, allowing you to ride at any intensity for that duration.
Related Converters
- FIT to ZWO Converter - Convert outdoor rides back to Zwift workouts
- GPX to FIT Converter - Convert routes for navigation