How to Use Zwift Workouts on Your Garmin Device
Learn how to export Zwift workouts and load them onto your Garmin Edge or Forerunner. Take your structured indoor training outdoors.
Can you do Zwift workouts on a Garmin? Yes! You can take any structured workout from Zwift and execute it outdoors on your Garmin Edge or Forerunner.
This is perfect for sunny days when you want to stick to your training plan but can't bear to stay inside.
The Problem: File Formats
Zwift uses .zwo files for its workout library. Garmin devices need .fit files. You cannot simply drag and drop the Zwift file onto your Garmin; it won't work.
The Solution: Convert the ZWO file to a FIT file first.
Step-by-Step Guide
1. Locate Your Workout File
On your computer (PC/Mac), find your custom workout files here:
Documents/Zwift/Workouts/[YourZwiftID]
Note: If it's a built-in Zwift workout (like "The Gorby"), you might need to recreate it as a custom workout first to get the file, or find it on a workout repository site.
2. Convert to FIT Format
- Go to the ZWO to FIT Converter
- Upload your
.zwofile - Enter your current FTP (Functional Threshold Power)
- Click Convert and Download
Why FTP? Garmin workouts need absolute watts (e.g., 250W), whereas Zwift files use percentages (e.g., 85% of FTP). Entering your FTP allows the converter to calculate the correct wattage targets.
3. Transfer to Garmin
- Plug your Garmin device into your computer via USB
- It should appear as a drive (like a USB stick)
- Open the Garmin drive and find the folder named
NewFiles - Drag and drop your converted
.fitfile into theNewFilesfolder - Safely eject/disconnect your device
4. Find the Workout
- Turn on your Garmin
- Go to Training > Workouts
- Select your workout and press "Ride"
Tips for Outdoor Execution
Doing structured intervals outside is different from ERG mode on a smart trainer:
- Find a steady road: Look for uninterrupted stretches of road with few stop signs.
- Use Lap Button: Set your Garmin to advance steps on "Lap Button Press" if you need to pause before an interval starts.
- Power Smoothing: Set your power display to "3s Avg" or "10s Avg" to avoid chasing jumpy numbers.
- Safety First: Don't stare at your stem. Your power target is less important than traffic.