FIT to ZWO Converter
Convert power-based FIT files to Zwift ZWO workouts
Click to upload or drag and drop
FIT files onlyMax file size: 500 KB
FIT (Flexible and Interoperable Data Transfer) is a file format used by Garmin and other fitness devices to store workout data including GPS, heart rate, and power metrics. It is a compact binary format optimized for embedded devices.
ZWO is Zwift's workout format that contains structured workout data with power targets relative to your FTP (Functional Threshold Power). It defines workout intervals, durations, and intensity levels for indoor training.
How to Convert FIT to ZWO
Follow these simple steps to convert your files quickly and easily
Upload Your FIT File
Click the upload area above or drag and drop your FIT file. Only power-based FIT files can be converted to structured Zwift workouts.
Click Convert
Click the convert button to process your FIT file. The converter analyzes power data to create corresponding Zwift workout intervals.
Download Your ZWO File
Once conversion is complete, download your new ZWO file. Import it into Zwift to ride your structured workout.
About FIT to ZWO Conversion
Learn more about the converter and its creator
Jonas
I'm a software developer and sports enthusiast. I created these converters to help athletes manage their workout data efficiently.
Convert FIT files to ZWO format easily with our workout converter. Whether you want to convert workout files from your outside rides or transform recorded workouts into Zwift workouts, our tool helps you convert fit to zwo format efficiently. This conversion process analyzes your power data to create structured indoor training sessions.
Requirements
To convert a FIT file to ZWO format, you need:
- A FIT file containing power data (from a power meter or smart trainer)
- Your current FTP (Functional Threshold Power) value
Understanding the File Formats
FIT File Format
The fit format captures comprehensive workout data including:
- Power output
- Heart rate
- Cadence
- GPS coordinates
- Timestamps
ZWO Workout Format
When you convert to a zwo file, it contains structured data with:
- Relative power targets (% of FTP)
- Interval durations
- Workout structure
- Workout description
How the Conversion Works
Power Data Analysis
The converter analyzes your power data to identify distinct segments and intervals in your workout. It looks for periods where your power output was relatively stable or followed specific patterns.
FTP-Based Conversion
Using your provided FTP value, the converter transforms absolute power values (watts) into relative intensities (% of FTP) that Zwift understands. This ensures the workout matches your current fitness level.
Interval Creation
The converter creates appropriate workout intervals based on your power data. This includes:
- Steady-state intervals for consistent power sections
- Warm-up and cool-down periods
- Work intervals for higher intensity sections
Best Practices
Choose Quality FIT Files
- Use FIT files from rides with consistent power data
- Avoid files with lots of coasting or zero power readings
- Choose workouts that represent the training you want to repeat
Use Current FTP
- Enter your most recent FTP value
- Update the workout if your FTP changes significantly
- Consider recent testing or performance to estimate FTP
Using the Converted Workout
In Zwift
- Place the .zwo file in your Zwift workouts folder
- Launch Zwift and select "Workouts"
- Find your converted workout in the custom workouts section
- Start the workout and follow the power targets
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