https://github.com/robiningelbrecht/zwift-workouts
A collection of my Zwift workouts
https://github.com/robiningelbrecht/zwift-workouts
Last synced: about 1 month ago
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A collection of my Zwift workouts
- Host: GitHub
- URL: https://github.com/robiningelbrecht/zwift-workouts
- Owner: robiningelbrecht
- License: mit
- Created: 2026-01-12T18:58:09.000Z (7 months ago)
- Default Branch: master
- Last Pushed: 2026-05-06T06:46:49.000Z (3 months ago)
- Last Synced: 2026-05-06T08:42:38.064Z (3 months ago)
- Size: 2.49 MB
- Stars: 1
- Watchers: 0
- Forks: 0
- Open Issues: 0
-
Metadata Files:
- Readme: README.md
- License: LICENSE
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README
# Zwift Training Programs
---
This repository contains structured Zwift workouts organized into training schedules. Each schedule is designed for **4–5 days per week** with a focus on aerobic development.
## Schedules
| Schedule | Philosophy | Key Workouts |
|----------|-----------|--------------|
| [80/20 Polarized](80-20/) | ~80% low intensity, ~20% high intensity | Over Unders, 30/30 VO₂max, Zone 2 |
| [Pyramidal](pyramidal/) | Tapered distribution with sweet spot volume | Sweet Spot 3×15, 30/30 VO₂max, Zone 2 |
---
## How to Use These Workouts
1. Download the `.zwo` files from the schedule you want to follow
2. Place them in your Zwift workouts folder
- **macOS:** `Documents/Zwift/Workouts//`
- **Windows:** `Documents/Zwift/Workouts//`
3. Restart Zwift
4. Find the workouts under **Custom Workouts**
---
## Notes & Recommendations
- Make sure your **FTP is set correctly** in Zwift before starting.
- If fatigue accumulates, **drop one Zone 2 day**, not the hard workouts.
- These programs are best suited for:
- Endurance-focused riders
- Riders building fitness over multiple weeks
- Cyclists who prefer structure without complexity
---
## Disclaimer
These workouts are provided as-is and assume you are healthy and accustomed to structured training.
Listen to your body, fuel properly, and rest when needed.
Happy riding 🚴♂️