Open library · free downloads
Interval sessions with power targets set as a share of your FTP. Download them as ZWO for Zwift, MRC for TrainerRoad and most trainer apps, or as an ERG file built for your own numbers. No account needed.
VO2max workout · Advanced
Stress: 87 Intensity: 0.87
VO2max workout · Intermediate
Stress: 57 Intensity: 0.77
Threshold workout · Advanced
Stress: 92 Intensity: 0.85
Tempo workout · Intermediate
Stress: 89 Intensity: 0.77
Sweet Spot workout · Intermediate
Stress: 85 Intensity: 0.80
Sprint workout · Intermediate
Stress: 47 Intensity: 0.64
Recovery workout · All levels
Stress: 18 Intensity: 0.49
FTP Test workout · All levels
Stress: 54 Intensity: 0.97
VO2max workout · Intermediate
Stress: 61 Intensity: 0.83
Every workout here is built on seven power zones, set as a percentage of your Functional Threshold Power. The colour of each block in a power profile tells you what it trains, from easy recovery spins to all-out sprints.
| Zone | Name | Power |
|---|---|---|
| Z1 | Active recovery | 0–55% FTP |
| Z2 | Endurance | 56–75% FTP |
| Z3 | Tempo | 76–90% FTP |
| Z4 | Threshold | 91–105% FTP |
| Z5 | VO2max | 106–120% FTP |
| Z6 | Anaerobic | 121–150% FTP |
| Z7 | Neuromuscular | > 150% FTP |
TrainingPeaks can import structured workouts as .zwo files. Here is how to add them to your Workout Library, put them on your calendar and get them onto your trainer.
Read More »Garmin Connect does not import workout files, but there are three reliable ways to get a structured ride onto your Edge or watch.
Read More »There are two ways to get a structured workout onto a Wahoo head unit: sync it from a training app, or copy the file over USB. Here is how both work on Mac and PC.
Read More »Zwift reads custom workouts from .zwo files. Drop the file into the right folder and it appears in game, on every device.
Read More »TrainerRoad can turn an MRC or ERG file into a custom workout in about a minute. Here is how, plus the file rules that trip people up.
Read More »
