# Workout Mode for Running

> Workout Mode is designed to help you reach a specific fitness goal. You can select one of our Zwift workouts or import a custom workout...

Source: https://support.zwift.com/en_us/workout-mode-for-running-SkBBXlLAt

Last updated: 2026-02-23T20:59:05.145Z

# Workout Mode for Running

Workout Mode is designed to help you reach a specific fitness goal. You can select one of our [Zwift workouts](#Pre-made_Workouts) or [import a custom workout](#Importing_Custom_TrainingPeaks%E2%84%A2_Workouts).

Check out our article for more info if you see the [WHAT'S YOUR SPEED?](https://support.zwift.com/en_us/fitness-level-profiles-S13T1Tfvr) message before starting your workout.

While you're in workout mode, you'll notice some differences from how Zwift works. For example:

*   Your nameplate will show a graph icon on the left side.
    
*   Your avatar will appear to have a holographic display in front of them.
    
*   Your [runner score](https://support.zwift.com/en_us/tracking-your-runner-score-SkZJiMAs) increases based on the workout interval and successful intervals instead of distance.
    

## Zwift Workouts

Complete these steps if you decide you want to do a Zwift workout:

1.  On the Home Screen, select **WORKOUTS**.
    
    *   You can also select from the available workouts under **WORKOUT ANYTIME**.
        
    
    ![Select workout](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Running/Resources/Images/1.64%20Running%20-%20Workout%20Anytime.png "Select Workout")
    
2.  Browse the **Collections**, **Custom**, **All Workouts**, or **Plans** then select a workout.
    
    If you didn't enter an FTP when you created your account, you'll see the [FITNESS LEVEL PROFILE](https://support.zwift.com/en_us/fitness-level-profile-for-cycling-BywvpEeS) screen after selecting your workout.
    
    ![Select a workout](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Running/Resources/Images/1.64%20Running%20-%20Workouts%20Collections.png "Select a Workout")
    
3.  In the workout overview screen, select **START RIDE**.
    
    ![Select START RUN](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Running/Resources/Images/1.51%20Running%20Workout%20Overview.png "Select START RUN")
    
4.  Select a route for your workout then select **START WORKOUT**.
    
    ![Select a route then select START WORKOUT](https://zwiftdmz-marcom-us-east.s3.us-east-1.amazonaws.com/support/EN/Running/Resources/Images/1.64%20Running%20-%20Workouts%20Select%20Route.png "Select Route")
    
5.  If you have a trainer that's compatible with ERG mode, you can turn this on or off using the [action bar](https://support.zwift.com/en_us/using-the-heads-up-display-when-running-rk7qR2zvr) once you've started your workout.
    

## Importing Custom Workouts

You can import custom workouts from TrainingPeaks or TriDot. When you [link your third party account](https://support.zwift.com/en_us/zwift-and-third-party-platforms-SypU0LdVr) to Zwift, the workouts you create will automatically show up in a TrainingPeaks or TriDot folder in the Custom tab in Zwift on the day they're scheduled.

TrainingPeaks workouts must have a title and be based on % of threshold pace and distance/duration to show up in Zwift.

See you on the road.

\-The Team at Zwift