Want to create your own workout? No problem. Just follow the directions below.
- Log on to Zwift.
- Select the blue “Training” button from the Start screen.
Alternatively, select “Custom Workouts” and “Create a New Workout.” - Click or tap the text under the workout list that says, “...or create your own.”
- Click and drag an item from the right of the window onto the graph to add it to your workout. Edit
the workout duration by dragging the edge to the left or right
Dragging the top of the block up or down will change the power level.
You can also click or tap the numbers to change them. You can also use a keyboard here.
To delete a block, drag it to the trash can icon in the lower-right corner. - The drop-down menu next to “Display” lets you choose between displaying power as watts or a
percentage of your FTP.
As you create a workout, you can see just how difficult it is. Zwift shows the number of stress
points, the number of stars available you can earn by successfully completing it, and the total
duration. - Now, a deeper dive into workouts. Each Zone is color-coded and has a corresponding number. The
higher the number, the harder the effort.
Gray: Zone 1, aka Recovery.
Blue: Zone 2, aka Endurance.
Green: Zone 3, aka Tempo.
Yellow: Zone 4, aka Threshold.
Red-Orange: Zone 5, aka VO2 max.
Red: Zone 6, aka Anaerobic. - Curvy blocks are “free rides,” where you can ride at any power or cadence you prefer. Warm-up
and cool-down blocks ramp up or down in intensity. Use these at the beginning or end of workouts.
Alternatively, add them to the middle as ramps. - Create intervals using the “intervals” block.
Click or tap the “+” or “-” signs to change the number of intervals. You can set the power and
duration of work intervals or rest periods at the same time. - To add a cadence goal, drag the “cadence” element onto a workout block, then click or tap the
number (such as “85rpm”) to change it. Intervals will show a number for both “cadence” and
“resting cadence.” - Adding instructions or words of encouragement to your workout is a great way to stay motivated.
Drag the “text event” element onto a workout block and type your message. The “time offset” will
show how far into that block the text will appear. - Name your workout.
Click the title at the top to name your workout.
You can also give it a description and pick one or more tags to label it.
Click the orange “Save” button. - You’re finished creating your workout. The new workout should show up under “Custom Workouts”
on the Zwift training screen.
After you select it, click “Workout” to begin.
You also can click or tap the pencil icon to edit the workout, the icon with two squares to copy the
workout, or the icon with an “X” to delete the workout. - That’s it! Your custom workout is all ready for you.
