Zwift Workout Builder
Create custom structured indoor cycling workouts with a visual timeline builder. Export to .zwo files for Zwift.
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About the Zwift Workout Builder
Learn more about the calculator and its creator
Jonas
I have been a cyclist for over 10 years and I built this calculator to help cyclists like you and me with training and racing.
Understanding Zwift Workout Builder
The Zwift Workout Builder is a comprehensive tool for creating structured indoor cycling workouts with a visual timeline interface. Build custom training sessions with professional-grade features including FTP-based power targeting, multiple block types, and automatic workout analytics.
Key Features
- Visual Timeline Builder: Drag and drop workout blocks to create your perfect training session
- Multiple Block Types: Choose from warmup ramps, steady intervals, sprint efforts, over-unders, and more
- FTP-Based Targeting: Set power targets as percentages of FTP or absolute watts
- Real-time Analytics: See TSS, Intensity Factor, and duration estimates as you build
- Template Gallery: Start with proven workout templates for different training goals
- One-click Export: Download .zwo files ready for immediate use in Zwift
Workout Block Types
The builder includes comprehensive block types for all training needs:
Basic Blocks
- Warmup: Progressive power ramps from low to moderate intensity
- Steady State: Constant power intervals at specified FTP percentages
- Cooldown: Progressive power reduction for proper recovery
- Free Ride: Unstructured sections for user-controlled intensity
Advanced Blocks
- Interval Sets: Repeated work/rest intervals with configurable repetitions
- Sprint Intervals: High-intensity efforts with cadence targeting
- Over-Under: Alternating above and below threshold efforts
- Power Ramps: Progressive power increases over time
- Power Steps: Stepped power increases with multiple target zones
Power Targeting System
The builder uses a sophisticated FTP-based targeting system:
- FTP Percentages: Set targets relative to your Functional Threshold Power
- Absolute Watts: Direct power targets in watts with automatic FTP conversion
- Power Ranges: Min/max targets for ramp and over-under intervals
- Real-time Conversion: See both percentage and watt values simultaneously
Workout Analytics
Advanced metrics help you plan optimal training loads:
Training Stress Score (TSS)
TSS quantifies the training load of your workout based on intensity and duration. Values typically range from 20-40 for easy sessions to 100+ for very hard workouts.
Intensity Factor (IF)
IF measures the relative intensity as a ratio of your workout power to FTP. Values range from 0.5 for easy rides to 1.0+ for threshold and above efforts.
Duration Tracking
Total workout time including work intervals, rest periods, and transitions. Helps plan sessions that fit your available training time.
Template Gallery
Start with proven workout templates designed for specific training adaptations:
Aerobic Development
- Base Endurance: 60-minute steady aerobic efforts
- Tempo Intervals: 85% FTP efforts for muscular endurance
- Sweet Spot: 88-94% FTP for time-efficient base building
Threshold Training
- Threshold Intervals: 100% FTP efforts for lactate threshold improvement
- Over-Under: Mixed threshold efforts for race-specific fitness
High-Intensity Training
- VO2 Max Intervals: 120% FTP efforts for aerobic power
- Sprint Training: Neuromuscular power development
- Power Pyramid: Progressive interval structure
Testing & Recovery
- FTP Ramp Test: Standard protocol for threshold testing
- Recovery Rides: Active recovery at 55% FTP
Building Your First Workout
- Set Your FTP: Enter your current Functional Threshold Power for accurate targeting
- Choose a Starting Point: Select a template or start from scratch
- Add Blocks: Build your workout structure with warmup, main set, and cooldown
- Configure Details: Set duration, power targets, and text cues for each block
- Review Analytics: Check TSS and IF to ensure appropriate training load
- Export and Train: Download your .zwo file and import to Zwift
Advanced Features
Drag and Drop Interface
Reorder workout blocks by dragging to optimize your training structure. Visual feedback shows where blocks will be placed during drag operations.
Undo/Redo System
Comprehensive history tracking allows unlimited undo and redo operations. Never lose work due to accidental changes or experimentation.
Auto-save Functionality
Workouts are automatically saved to browser storage as you build. Return anytime to continue editing your custom training plans.
Text Cues
Add motivational messages and technical reminders that appear during training. Perfect for pacing guidance and technique focus points.
File Format Compatibility
Exported .zwo files follow Zwift's official workout format specification and include:
- Complete workout structure with all intervals and rest periods
- FTP-relative power targets for consistent training across fitness levels
- Metadata including workout name, description, and author information
- Text cues positioned at appropriate timing intervals
- Cadence targets for sprint and high-intensity efforts
Training Applications
Structured Training Plans
Create periodized workouts that progress in intensity and volume. Build base fitness with endurance rides, then add threshold and VO2 intervals.
Race Preparation
Design race-specific workouts that simulate competition demands. Over-under intervals for criteriums, sustained efforts for time trials.
Time-Constrained Training
Maximize limited training time with high-intensity interval sessions. Sweet spot and threshold work deliver significant adaptations efficiently.
Recovery and Active Rest
Plan structured recovery sessions that promote adaptation while maintaining fitness. Easy spins and light efforts aid recovery between hard training blocks.
Technical Specifications
The workout builder generates standards-compliant .zwo files compatible with:
- Zwift desktop and mobile applications
- TrainerRoad (via file conversion)
- Other platforms supporting Zwift workout import
- Training analysis software for workout review
Best Practices
- Progressive Overload: Gradually increase training stress over time
- Proper Warmup: Always include 10-15 minutes of progressive warmup
- Adequate Recovery: Balance work and rest intervals appropriately
- Individual Adaptation: Adjust templates based on your fitness and goals
- Testing Validation: Verify FTP regularly for accurate power targeting
Frequently Asked Questions
The builder includes warmup ramps, steady state intervals, cooldown ramps, interval sets with rest periods, free ride sections, sprint intervals, over-under blocks, power ramps, and power step intervals. Each block type is optimized for different training purposes.
TSS (Training Stress Score) and IF (Intensity Factor) are calculated using standard formulas based on your FTP and workout intensity. These provide estimates for training load planning but may vary slightly from actual values depending on your performance during the workout.
Currently, the builder focuses on creating new workouts from scratch or templates. You can recreate existing workouts by adding similar blocks with matching durations and power targets.
The .zwo files are specifically formatted for Zwift. For other platforms, you can use our file conversion tools to convert .zwo files to FIT or other formats compatible with your training platform.
What workout block types are available?
How accurate are the TSS and IF calculations?
Can I import existing Zwift workouts to edit?
Are the exported files compatible with other platforms?
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