Common questions about structured cycling workouts, ZWO and FIT files, Garmin export, smart trainers, training plans, and Lab.
Core platform, export, and connectivity questions.
FIT is the best format for Strava in VeloWorkout because it preserves structured workout and activity metrics cleanly.
Create or edit the workout in Builder, export it as a .zwo file, then place it in your Zwift workouts folder or import it through your device workflow before launching the session.
Yes. Export the workout as a FIT file from the workout details page, then upload it through Garmin Connect or your device workflow for structured execution outdoors.
Yes. Import the file in Builder, then adjust blocks, durations, and targets before saving.
Use %FTP for most structured sessions, Watts for fixed-power execution, and HR zones when power data is unavailable.
Use Lab from the main menu. It is the experimental area for simulation and device-control testing.
Apply templates or custom plans in Plans, then schedule and adjust sessions directly in the calendar view.
This can happen when a segment has invalid or missing values after import. Re-select the target type and save once to normalize the segment.
Yes. You can still perform workouts and follow targets manually. Trainer pairing is optional.
Readiness, planning, and daily workflow guidance.
Readiness combines available device data and training load trends to estimate how prepared you are for harder sessions today.
Weekly intensity targets are estimated from your recent training and shown as suggested TSS ranges so you can plan sustainable progression.
Start in Today. It shows your suggested workout, your calendar context, and quick links to perform, adjust, or review recent sessions.
Yes. Paused workouts stay available on the dashboard so you can resume the same session without rebuilding it.
Open Plans to schedule sessions across the week, then use the library and builder to fine-tune workouts for your goal.
Interval editing, targets, and workout construction best practices.
Use .zwo for Zwift workouts or .fit for Garmin-style structured workouts. The builder maps both formats into editable workout segments.
Use percent FTP (%) for most structured sessions, watts (W) when you want fixed power targets, and HR zones (HRZ) when riding without reliable power data.
Yes. Drag top-level segments with the handle in Workout Segments. You can also click a chart interval to focus and edit the corresponding segment quickly.
Set clear targets for each block, keep durations valid, and save the workout before exporting. FIT export works best when every segment has a duration and intensity target.
Use shorter blocks for precision and readability. Split warmup, main set, recoveries, and cooldown into separate segments so edits and analysis remain clear.
Suggestions, filtering, and workout selection.
Suggestions are based on your recent training history and current load. You can switch between endurance, sweet spot, and VO2 focus to match your goals.
Yes. Use filters to narrow by duration, category, and intensity, then apply sorting by popularity, rating, newest, duration, or intensity.
All includes the shared public library. My Workouts shows workouts you created or own, so you can quickly manage your personal catalog.
Yes. Use FIT or ZWO import, then adjust blocks in the builder before performing or saving to your library.
Use suggested workouts as a starting point, then check duration, category, and your recent fatigue level to pick a session you can complete well.
Scheduling, adherence, and plan-building best practices.
Use Apply Plan to add a template, then review the calendar tab for scheduled sessions. You can still adjust or move individual workouts afterward.
Yes. Add workouts directly on calendar dates, and VeloWorkout merges template workouts with your manual sessions in one schedule.
Adherence is based on completed vs planned workouts over time. Completion percentage tracks total progress through your active plan.
Move or replace the session in the calendar instead of forcing two hard workouts back-to-back. Keep weekly load realistic for better consistency.
Yes. Use Plan Builder to create custom plans from scratch based on your duration, frequency, and goal preferences.
If you want the long-form training explanations, use them from here instead of having them spread across the app UI.
All guide pages remain public and crawlable, but they are no longer promoted across the product surface.
