ZwiftRunner.io — custom workout builder for Zwift runners
Workout Info
Zwift Profile Times
⚠️
These times must exactly match your Zwift profile.
In Zwift, go to Profile → Edit Paces and enter the same times here. If they don't match, every pace in your workout will be wrong. Use realistic goal times — not PRs you can't currently hit.
Pace Zones

Enter your training paces in min:sec per mile. These are used to calculate workout intensities relative to your Zwift 5K pace above.

Interval Types This Block

Define the intervals you're using this training block. Update these as you progress.

Recovery Defaults

seconds

Workout Blocks
No blocks yet. Add warmup, intervals, and cooldown below.
Add Block
⚠️
Before downloading: confirm your Zwift profile times on Tab 1 match exactly what's set in Zwift → Profile → Edit Paces. Mismatched times = wrong paces in your workout.
Workout Summary
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Total Min
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Blocks
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Total Reps
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Est. Distance (mi)
ZWO Preview — use the buttons below to copy or download, do not copy from this preview
Generate your workout to see the ZWO file...
How to use your workout

⬇ Download option

Click Download .ZWO File — the file saves directly to your Downloads folder. Then move it to your Zwift workouts folder and restart Zwift.

⎘ Copy option

Click Copy to Clipboard, paste into a text editor (Notepad / TextEdit), then save the file as [name].zwo — ensure the extension is .zwo and not .txt.

Zwift workouts folder:
  Windows: Documents\Zwift\Workouts\[player ID]\
  Mac: ~/Documents/Zwift/Workouts/[player ID]/
Restart Zwift after adding the file — it appears under Custom Workouts.