How to import a workout into MyWhoosh

1. Get your .zwo file. From the download above, from Zwift's own workouts folder, or from any workout builder that exports Zwift format.
2. Open workout.mywhoosh.com and sign in with the same account you use in the app.
3. Upload the file. It opens as an editable preview, so you can check the intervals landed the way you expected.
4. Click "Export to MyWhoosh".
5. Find it in the app under Workouts, in the MyWorkout folder.

This is the only route. There is no folder on your machine to drop files into, the way Zwift has — which is exactly why people search for this and find nothing.

Because MyWhoosh was running while you exported it. The app loads the workout list once, at startup, and does not refresh it. Close it completely and start it again, and the workout is there.

This one catches nearly everybody, and it is the reason for half the forum posts saying the import does not work. It does work — you are looking at a list that was loaded before the file existed.

No. A .zwo file stores power as a percentage of FTP, not as absolute watts, so MyWhoosh applies whatever number it has for you. Nothing to edit, and nothing goes stale when you re-test.

Do check that your FTP in MyWhoosh is the current one before you start, because every target in the session is derived from it. If you are not sure what yours is, the FTP calculator turns a ramp or 20-minute test result into a number, and the zones calculator shows what that means in watts.

This is the part that decides whether you can upload a whole training plan, and it is genuinely hard to find out. MyWhoosh works on slot credits: a limited number of free slots for creating custom workouts and training plans, with more available through a subscription or by buying them.

How many free ones you get is not stated anywhere I could find — not on the help page about free slots, not on the page about premium slots, and not on the page describing what a subscription includes. In the comments under third-party guides, readers ask the same question and do not get an answer; one reader reports being unable to create more after five, and believing the limit to be ten. Treat that as hearsay, not fact.

Two things follow, and both matter more than the exact number:

• Test whether deleting frees a slot before you upload anything. The word "credits" suggests a counter spent on creation rather than a shelf you can clear. Make one throwaway workout, delete it, and see whether the counter goes back up. Five minutes, and it decides your whole approach.
• There is no bulk upload. One file at a time, through the portal. Which brings us to the useful part.

The plan on this site has 91 sessions across 16 weeks. But a training plan is not 91 different workouts — it is a small library repeated in a structured order. I counted mine:

• 48 different workouts, counting a session as different if any interval differs by a single minute or a single percent.
• 33 different session names. The endurance session alone appears 25 times.
• 43 of the 91 sessions are an exact copy of another one.

So the pack at the top of this page contains each workout once, named CW01 to CW48, with a schedule in the README saying which one to ride on which day. If you are tighter on slots than that, upload the dozen that come up most often and ignore the rest — you will have covered most of the plan.

This applies to any app that limits custom workouts, not just MyWhoosh. It is also why "I cannot fit a training plan in here" is usually a false problem.

• If deleting frees a slot: upload one week at a time, ride it, delete it, upload the next. Five or six files a week, about two minutes each Sunday.
• If it does not: upload the most repeated workouts once, without dates in the names, and pick from the library according to the schedule. You lose the automatic ordering and nothing else.
• If the limit turns out to be very low: every week of this plan is also available as a plain text file — every interval in minutes, watts and % of FTP. Ride it from your phone in manual mode. Less comfortable, costs nothing, uses no slots.

If you find out the real slot numbers on your account, tell me and I will put them on this page with credit. Right now nobody has published them, including MyWhoosh.

Every week of the plan can also be downloaded as .erg and .mrc for apps that are not Zwift or MyWhoosh — the buttons are on the plan, next to each week. Free stuff has the whole thing for Zwift in one file.

Using an app I have not covered here? Tell me which one and which format it accepts — that is how this page got written in the first place.