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Using Workout Mode

After you pair your trainer and sensors, you'll see an option at the top of the Drop In screen to do a ride in Workout Mode. The location is the same for both computer and iPad. 

 

Workout Mode offers some nifty features:

  • Each workout will help you reach a specific fitness goal.
  • You can select one of our pre-made workouts, do an FTP test, or even create your own.
  • You can create your own custom workouts using our visual workout creator.
  • If you have a custom Zwift workout file with a ".zwo" extension from a friend, coach, or other website, you can use it on your computer.
  • If you have a smart trainer, Zwift will give you the option to use ERG mode.
  • If you have a smart trainer and you choose not to use ERG mode, it will feel like you are riding on a flat road, and you'll have the option to manually adjust your resistance.
  • Feeling a little flat or in the mood for an extra challenge? You can adjust your workout difficulty +/- 10% on the fly with the FTP bias buttons on the Mobile Link app.

While you're in workout mode, you'll notice some differences from how Zwift works when you normally ride.

  • Your nameplate will show a graph icon on the left side.
  • Your avatar will appear to have a holographic display in front of their bike.
  • You can't draft (but others can draft you).
  • You won't receive PowerUps.
  • Your rider score XP increases based on workout intensity and successful intervals instead of distance.
  • You can't use a power meter and ERG mode for a smart trainer simultaneously. Coming soon™!

Other than that, you'll still ride along with everyone else - and if you happen to be on a segment and set a winning time, you'll still receive the jersey for it.

If you decide you want to do a workout after you've already started riding, you can reach the workout menu by pressing the "E" key on your keyboard. Once you're in workout mode, you'll also have some new options through both the Zwift Mobile Link app and computer keyboard.

Command Zwift Mobile Link Computer
Skip workout section Skip Block  Tab
Increase resistance* Up arrow on command screen 
Decrease resistance* Down arrow on command screen 
Pause Pause N/A 
Increase FTP Bias** Up arrow on command screen  N/A
Decrease FTP Bias** Down arrow on command screen  N/A
 
*Increase and decrease resistance options are only available on smart trainers when ERG mode is not enabled.
**If you're not using ERG mode on a smart trainer, the Mobile Link app buttons will change based on the workout block: free ride block = manual resistance; other blocks = FTP bias
 
 
Workout Mode with Manual Resistance Buttons  Workout Mode with FTP Bias Buttons
 
 
If you're just starting out or new to workouts, we highly recommend doing one of the FTP tests. While Zwift will estimate your FTP based on performance during other rides, this is only an estimate, and if your estimated FTP is too high, the workout difficulty will be too high for you as well.
 
If you have a smart trainer and plan to use ERG mode, but haven't tried it before, be sure to read our guide
 
Creating, Importing, and Sharing Custom Workouts
 
Creating a Custom Workout
You can create a custom workout by scrolling down to the Custom Workouts section at the bottom of the workout selection screen and clicking the "Create a new workout" button.
 
 
From there, you can drag and drop the intervals you want to create your own workout.
 
 
You can make any workout you can dream up or remix an existing favorite workout!
 
The iPhone version of Zwift does not have the ability to create custom workouts yet as the UI is too small. We will be releasing an iPhone-specific version in the future.
 
Sharing and Importing Custom Workouts
 
Once you've finished creating your workout, you can share it with your friends or other Zwifters - or add their workouts to your device - by following the steps below.
 
PC/Mac
Go to your Documents\Zwift\Workouts folder, find the ".zwo" file, and send it to your friend. Any .zwo files you move to your Documents\Zwift\Workouts folder will be added to your custom workouts menu the next time you launch the game.
 
iOS
In order to add custom workouts to iOS, you need to also have a computer with iTunes installed. It's not currently possible to create custom workouts on iOS (as of 01/2017).
  1. Plug your device into your computer and open up iTunes.
  2. Click on your device in iTunes, then click "Apps" and scroll down to the "File Sharing" section.  
  3. You should see Zwift listed, and it should have a "Zwift" folder. Click that, click "Save To," and save it to a location of your choice.
  4. Find the saved Zwift folder, and copy all the workouts you want into the Zwift/Workouts folder
  5. Go back to iTunes, click "Add," and choose the Zwift folder with the new workout files.  You'll want to "replace" the folder on the device with your newly modified folder. 
  6. Click "Sync" to save the changes to the device.
The next time you run Zwift, you'll see your workouts listed.
 
Sorting Custom Workouts into Training Plans
 
Once you get into the swing of making workouts, you can also sort them into custom training plans. If you create a folder inside the Workouts folder, and then move the series of workouts you want to be part of the training plan inside the folder, it'll be sorted under a training plan with that folder's name.
 
For example, by creating the "Quicks" folder inside the "Workouts" folder, it shows up under the Training Plan in Zwift as shown below.
 
 
 
Importing Workouts from Today's Plan
 
Workouts from Today's Plan are now automatically added to your Zwift workouts menu! Any plans that are on your calendar will automatically be added to the top of your workout menu under a "Today's Plan Custom Workouts" category.
 
If you don't want these workouts to show up under you Zwift workouts menu, you need to either remove them from your Today's plan calendar, or disconnect your Today's Plan and Zwift account link.
 
 
Importing Workouts from Training Peaks
 
It's now possible to export workouts from Training Peaks into Zwift! Instructions for exporting the .zwo file are on their site. Once you've exported the file, follow the instructions above for importing the file into your custom workouts folder.
 
 
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