This is the third article in a series about Zwift, please read the first article and second article if you are unsure of what you need to use the service and/or need help logging in.

Zwift’s workout mode is my favorite part of the entire service!  It has helped me keep my motivation, focus, and tenacity to complete the next interval more than anything else I have tried.  Plus, it looks awesome, gives feedback on the spot, and is continually being improved.  This post will guide those interested in creating their own workouts as well as provide some direction to those using workout mode for their first time.

Creating a Custom Workout

Step 1: Login to the service

Zwift Log In

 

Step 2: Find/Pair your devices

Zwift Paired Devices
Unpaired
Paired DEVICES 2
Paired

Step 3: Click on “select workout” as the ride type from the start screen

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“Select Workout” is found underneath and to the right of “start”.

Step 3a: Click the “custom workouts” via the “select your workout screen

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Notice “custom workouts” at the bottom of the pre-made workouts on the left of the screen.

Step 3b: Create your workout

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Here is the main screen with some helpful tips from Zwift.
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Here is a workout I quickly made from dragging and dropping blocks from the right side of the screen.  I have a warm-up, 2 z4 blocks with a 5 minute z2 rest between, and a cool-down.
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Notice how I adjusted the interval length from 5 minutes to 20 minutes, and increased the goal power from 266w to 280w.  This is accomplished by clicking on the text box above the interval and modifying it accordingly.
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Notice I have included a message at the start of the first 20 minute effort.  You can put anything you like here: a cadence goal, something motivating, etc.  You can do this by dragging and dropping the “text event” box located on the bottom right of the screen.
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Here I have created a short description of the workout in the top right corner, tagged what type of workout this is, and modified the second interval to match the first.
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After you click “save” you will be brought back to the “select your workout” screen with a helpful pop-up box telling you your workout was successfully saved.
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Now you can find your created workout under the “custom workouts” section.  WOOT WOOT!

Performing a Workout on Zwift

Steps 1 and 2: same as above
Step 3: Select your workout and RIDE!

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I selected “The Gorby”.
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Here is the main screen for the workout mode.  Notice the left side lists the workout you are doing currently, the time to finish, and the steps involved in said workout.  The center of the screen is different compared to the traditional Zwift UI because now you have a large wattage number, time left to complete the interval, and what the goal wattage is.  The Right hand side is the same.  You WILL NOT see leaderboards in workout mode.
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Okay, now we’re going.  Notice the red semi-circle in the road now…
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Closer still…This represents the end of your current interval and beginning of the next one.  It will change color based on the intensity of the next interval with grey-> blue-> green-> yellow-> orange-> red being easiest to hardest.
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Once through, the center of the screen will change and update the time left to completion, the goal wattage, and tell you to ramp it up, maintain, or decrease your watt output so you stay in the prescribed zone.  Here my output is too low.
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Here my output is on point.
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And here my output is too high.

Okay, get to it!  Spring is right around the corner.

Stay tuned for more articles about all things Zwift related!  Also, please let me know if you have any questions about the service, or if there is anything you would like me to cover.

Happy Zwifting!

For more information on GC Coaching and how we can help you improve your fitness, please visit www.gaffneycyclingcoaching.com

About the Author Shayne Gaffney

Shayne holds a bachelors degree in biology, is a USA Cycling Level 2 Certified Coach, USA Olympic Committee Safe Sport Certified, and a Category 3 road and cyclocross racer. He is the owner of GC Coaching and the creator and director of P2 Cycling. He can be contacted directly via info@gaffneycyclingcoaching.com

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