Welcome to ZWO Zoo
ZWO Zoo is a site to build Zwift running workout files.
I love Zwift. It has transformed indoor cycling and running from drudgery into fun. I especially appreciate the structured workout functionality that ensures I’m achieving the desired workload in my plan for the day.
The ecosystem for creating and curating Zwift cycling workouts is coming along nicely - you can design a cycling workout in Zwift, you can utilize external sites to build workouts when not in Zwift ( ZWO Factory), and there is a fantastic online database to source new workouts and create your own library ( ERG DB). Unfortunately, you can't create custom running workouts in Zwift and there weren't any free external webapps. Now, using ZWO Zoo, you can build custom workouts and import your unique .zwo file (Zwift’s workout file format) into Zwift and enjoy a workout specifically designed by – and for – you.
WARNING - This is an early alpha version of the website. There will likely be future upgrades that will cause a deletion and reinitialization of the database. When such an occurrence happens all user information will be lost. Be sure to save all workouts you create to your local machine. - WARNING
Instructions
1 - Register for an account
To reset your password, log out and then click on the “Login” button on the top left of the website. Click on the “Forgot your password?” link at the bottom of the login form. If you forgot the email address you used to create your account then you’ll need to create a new account.
2 - Create a new workout
Click on the “New Workout” link and enter a title, short description of the workout (this will be displayed in your Zwift workouts selection menu – for example: Jack’s Mix 6 x 800’s), and whether you want to use miles or meters for segment lengths..
3 - Click on the “Workouts” link to go to your library of workouts
4 - Click on the title of the new workout you just created in Step 2
5 - Input your segment values in the Segment Addition Form (Segment Type and Reference Pace are described below)
Add segment type (wu, ss, cd), the distance of the segment, the reference pace, percent of reference pace at the start of the segment, and percent of reference pace at the end of the segment (you must add both even if it is a steady state segment).
Segment Types
Zwift has three segment types for running workouts:
Reference Pace
Zwift doesn’t have an FTP equivalent for running, instead workout segments are set relative to one of Zwift's 5 different reference paces: 1 mi, 5k, 10k, 1/2 marathon, and marathon. You can set your paces for these distances in the Zwift workout editor when in running mode (you must be logged in to the Zwift website for this link to work).
Each segment needs a reference pace. I found this an awkward way to plan workouts because I plan mine based on speed (mph) for each segment. So, to make workout planning easier I set my 1 mile pace to 6:00 (which is 10 mph). Then, I use my 1 mile pace as the reference pace for all of the segments in my workout. This makes it easy to understand what speed the workout segment will be when using “% reference pace”. For example:
6 - Click ”Submit”
7 - Continue adding segments until the workout plan is complete
8 - You can view the ZWO file or download it. To view the file click the “View ZWO” button; to download the file click the "Download ZWO" button
9 - Move the file from your "downloads" folder to your Zwift workouts folder (this method only works on Windows and Mac computers). To find where your workout folder is location read this help article from Zwift ( https://zwift.com/news/11792-importing-and-sharing-custom-zwift-workouts/).
Additional option: I like to visually inspect that the workout is correct before uploading the file to Zwift. I use ZWOFactory ( http://zwofactory.com/) to do this. Drag the file onto the workout editor on the site and it will graphically display the workout profile.
10 - Launch Zwift so that the file loads to your workouts folder in their cloud and is available across all devices you use to run Zwift
Much thanks to the following article on ZwiftInsider for getting me started on making this web app:
https://zwiftinsider.com/create-run-workouts/