https://www.zwiftworkout.com/component---src-pages-how-to-create-a…rkout-for-zwift-mdx-cabc95f332911d584194.js

1"use strict";(self.webpackChunkgatsby_starter_hello_world=self.webpackChunkgatsby_starter_hello_world||[]).push([[799],{1481:function(e,t,n){n.r(t);var o=n(8453),l=n(6540),r=n(3951);function a(e){const t=Object.assign({p:"p",strong:"strong",a:"a",h2:"h2",blockquote:"blockquote",h3:"h3",ul:"ul",li:"li"},(0,o.RP)(),e.components);return l.createElement("div",{className:"post"},l.createElement(r.A,{title:e.pageContext.frontmatter.title}),l.createElement("h1",null,e.pageContext.frontmatter.title),l.createElement(t.p,null,"These instrutions are for custom ",l.createElement(t.strong,null,"running workouts"),". Click the following link if you are looking for ",l.createElement(t.a,{href:"/how-to-create-a-custom-cycling-workout-for-zwift"},"how to create custom cycling workouts for Zwift")," instructions."),l.createElement(t.h2,null,"1. Open Zwift Workout Editor on your browser"),l.createElement(t.p,null,"Visit ",l.createElement("a",{target:"blank",href:"http://zwiftworkout.com"},"zwiftworkout.com"),' and click the button "Open Editor".\nOn the top right of the page ',l.createElement(t.strong,null,"select Running")," under Sport Type."),l.createElement(t.blockquote,null,"\n",l.createElement(t.h3,null,"Duration Type"),"\n",l.createElement(t.p,null,"You can create a workout based on Time or Distace. Use the Duration Type switch on the top right of the page to select your preference."),"\n"),l.createElement(t.h2,null,"2. Add your target running times"),l.createElement(t.p,null,"At the top of the page enter your target running times for the following distances:"),l.createElement(t.ul,null,"\n",l.createElement(t.li,null,"1 Mile"),"\n",l.createElement(t.li,null,"5 Kilometers"),"\n",l.createElement(t.li,null,"10 Kilometers"),"\n",l.createElement(t.li,null,"Half Marathon"),"\n",l.createElement(t.li,null,"Marathon"),"\n"),l.createElement(t.p,null,'If you are missing some target times just click "Estimate missing times" to auto-populate the fields based on your data or default data.'),l.createElement(t.h2,null,"3. Add your workout blocks"),l.createElement(t.p,null,"There are 3 different blocks or segments you can add to your training session:"),l.createElement(t.ul,null,"\n",l.createElement(t.li,null,"Steady block"),"\n",l.createElement(t.li,null,"Warmup and Cooldown blocks"),"\n",l.createElement(t.li,null,"Intervals"),"\n"),l.createElement(t.p,null,"Click on the specific buttons on the bottom bar to add blocks to the workout. You can adjust the ",l.createElement(t.strong,null,"duration or distance")," of the block by resizing it horizontally and adjust the ",l.createElement(t.strong,null,"power")," by resizing it vertically.\nClick on the block to open a contextual menu at the top. From this menu you can change the ",l.createElement(t.strong,null,"order")," of the block (move left and right), ",l.createElement(t.strong,null,"delete")," the block, ",l.createElement(t.strong,null,"duplicate")," it and set a specific ",l.createElement(t.strong,null,"pace"),"."),l.createElement(t.blockquote,null,"\n",l.createElement(t.h3,null,"[Optional] Text Events"),"\n",l.createElement(t.p,null,'You can add short text messages to your workout. Click on the "Text Event" to add one and click on the bubble to add your message. You can drag your message left and right to set the time of appearence.'),"\n"),l.createElement(t.h2,null,"4. Save and download your workout"),l.createElement(t.p,null,"You are ready to save and download your workout. Click Save to set a Title, Description, Tags and Author."),l.createElement(t.p,null,"Saving the workout will also save a copy in the cloud so you can retrieve it in the future or share it with your friends."),l.createElement(t.p,null,"Click download to save the workout file and import it on Zwift. Follow these instructions on ",l.createElement(t.a,{href:"/how-to-import-a-custom-workout-on-zwift"},"how to import a custom workout on Zwift")," based on your platform (PC / Mac / Apple TV / iOS)"),l.createElement(t.blockquote,null,"\n",l.createElement(t.h3,null,"Tip"),"\n",l.createElement(t.p,null,"You can also choose not to create an account. Just edit the form and click Dismiss."),"\n"),l.createElement("cite",null,"Published on 10/11/2020 by ",e.pageContext.frontmatter.author))}t.default=function(e={}){const{wrapper:t}=Object.assign({},(0,o.RP)(),e.components);return t?l.createElement(t,e,l.createElement(a,e)):a(e)}}

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