Free Zwift workouts — the whole 16-week plan
Take the plan with you
The whole plan as Zwift workouts
All 89 sessions as .zwo files, written in % of FTP — they scale to your own
FTP automatically, nothing to edit. Unzip, drop the folder into your Zwift workouts directory, restart
Zwift. Instructions are in the zip.
Download · 89 workouts · 44 KB
Free, no email required, no strings. If you find it useful, tell someone.
Ten calculators, your numbers
Power zones from your FTP, FTP from a ramp or 20-minute test, watts per kilogram, training stress, speed from power, climb time and VAM, heart rate zones, gearing, and what a ride needs in food and fluid. All of it runs in your browser — nothing sent, nothing stored, no sign-up.
Don't know your FTP? Ride a ramp test — the protocol is the first session in the plan, and the second calculator turns the result into your zones.
Not on Zwift? Take any week in a format your app reads
On the plan, every week has a Get this week button and next to it Other apps. Put in your own FTP and you get that week in three formats at once:
- .mrc — the sessions as percentages of FTP. Your app applies whatever FTP it has for you, the same way Zwift does. Prefer this one if your app reads it.
- .erg — the same sessions in absolute watts, already worked out for the FTP you typed. Simple and universal, but it goes out of date the moment you re-test.
- A plain text file — every interval written out in minutes, watts and % of FTP. For reading on a phone, printing, or typing into whatever your trainer app calls a custom workout.
.erg and .mrc are the old interchange formats that most indoor training
apps accept under "import workout" or "custom workout". I cannot test every app, so if yours reads
something else, tell me which format and I will add it.
On MyWhoosh?
MyWhoosh reads the same .zwo files, but has no workouts folder — everything goes
through a web portal, and there is a limit on how many custom workouts you may keep. Both are covered,
along with the plan packed as 48 workouts instead of 91 files, on
the MyWhoosh page.
What the plan will not do for you
- It won't make you fast in six weeks. The honest curve is on the Fitness page, and it flattens.
- It won't fix sleep. On a run of night shifts, training is damage limitation, not progress.
- It isn't coaching. Nobody is watching your numbers but you.
- It assumes a smart trainer and a power meter. Heart rate alone won't run these sessions properly.