How to Upload Cycling and Running Workouts to Zwift
Technology, June 18, 2024
Learn how to take your Structured Workouts from your Training Plan to your Zwift account so you can follow the plan while training virtually. You can do this for Cycling if you use an Indoor Trainer, or for Running if you use a Treadmill, to train on Zwift. We're working on having this done automatically, but until then, this is the best way to go about it.
Select the workout(s) you want to perform on Zwift
At the beginning of each week look at the upcoming sessions on your Training Schedule for the next 7 days, and decide which ones you will be riding on Zwift.
Of those sessions, check which ones have set intervals in them by clicking on a session and looking to see if it has intervals.
If a session doesn't have set workout intervals built into the workout then you can't follow that session on Zwift, also if the session is just a single intensity steady state ride or spin, then don't worry about adding that to the ones to take across to Zwift as those sessions can easily be ridden just by holding steady power in a Free Ride, or with a Pacer Bot.
Single File Download
Click 'Download to Zwift' to save as a ZWO file. The file will be saved into your computers Download Folder.
Bulk File Download
You can access the Bulk Download tool from the web version from the top right hand menu, or from the "More tools" dropdown on your calendar.
You can then select a date range to search for compatible workouts and download them one at a time or all at once into a zip file.
Add the file(s) to your Zwift Workout Folder
Once the files have been Downloaded you will need to UnZip the folder to access them. You will then see all the workout files listed
Pick and drag all the files over to the workout folder Documents/Zwift/Workouts/YourZwiftID (where “YourZwiftID” is your Zwift ID number). It's very important you drop it into the folder that has your Zwift ID number on it, otherwise you will not find the session in your Workouts on Zwift
Perform the Workout in Zwift
Start the Zwift app on your device.
Click on the 'Workouts' tab at the top of the screen, then 'Custom' and you will see all your custom workouts displayed, that you just transferred across. Select the workout you want to follow.
You will see the details of the workout displayed. You will have the option to make any edits to it if you wish.
Chose the world you want to ride in.
Start your workout and rip into it!
