Custom Zwift workout generator,
built by a former pro.
Built by a former pro. Free .zwo download. No credits, no signup until you want one.
Where are you in your riding?
Trains consistently — doesn't race
What do you want from this workout?
88–94% FTP — sustained aerobic stress
Optimize for…
How long do you have?
Live preview
Pick your settings
Free .zwo file. Drop it in your Zwift workouts folder — it shows up under Custom Workouts the next time you launch the app.
Why these prescriptions
Same protocols I used as a pro
Sweet spot, VO2 4×4s, threshold over-unders — the staple intervals from a decade of structured racing, not an algorithm guessing.
Cited to peer-reviewed research
Every preset traces back to a published protocol — Seiler, Bossi, Rønnestad — not a generative model with no paper trail.
Free forever — no AI guesswork
Deterministic solver, no per-workout credit math, no LLM rolling dice on your intervals. Download as many as you want.
Start from a proven session
Go deeper on the training science
Zwift workout generator: common questions
Is the Zwift workout generator free?
Completely. No credits, no per-download cap. Enter an email once to unlock downloads, then grab as many .zwo files as you want — the prescriptions are free forever.
How do I add a .zwo workout to Zwift?
Download the file and drop it in your Zwift workouts folder — Documents/Zwift/Workouts/[your number] — then restart Zwift. It appears under Custom Workouts on the workout screen.
Do I need a smart trainer or power meter?
A smart trainer (or power meter) lets Zwift hold the target watts in ERG mode, which is ideal. Without one you can still ride the structure by feel using the on-screen targets.
What makes these different from AI-generated workouts?
Every workout is an established protocol used by a former pro and cited to peer-reviewed research — not a generative model guessing at intervals. Open any preset page to read the science and sources.
Will these workouts adapt to my fitness?
The free generator builds from the FTP and level you enter — same expert prescriptions, fixed. For workouts that adjust to your last 14 days of riding, fatigue, and race calendar, that's the AdaptCycling coach (free 14-day trial).
Generated workouts are yours forever. Download once, ride any time. AdaptCycling never sees your Zwift data.