Training guides

How to generate Zwift ZWO files from text

Describe your cycling workout in RestOrTrain, ask it to put the structured session on your calendar, then choose Share > Share .zwo File from the saved workout. Save the file and import it into Zwift on a Mac or Windows computer. You do not need to write XML.

RestOrTrain builds the workout using your training history and lets you request changes. If Zwift appears in your Data Sync settings, direct delivery is also available. The file steps below let you produce a .zwo file you can save and import yourself.

Describe the cycling workout you want

RestOrTrain uses your imported rides, computed training metrics, athlete notes and training context to build individual workouts. You can export a structured cycling workout already on your calendar or ask it to create another.

For example:

"Create a 45-minute cycling workout with three five-minute efforts at 90% FTP and easy riding between them."

There is no special prompt format to learn. Ask for the session you want, then request changes if needed. You can shorten the workout, adjust an effort or change the recovery between intervals.

Put the structured session on your calendar

Ask RestOrTrain to put the structured cycling session on the intended date. Then open that date in Calendar and check the saved workout.

A text answer alone is not enough to export. If the workout has no structured details, ask RestOrTrain to create them.

Individual workout changes happen when you request them. If RestOrTrain presents a training-plan proposal, that proposal requires acceptance.

Use time-based steps with power targets in watts or %FTP. Distance, pace, absolute-heart-rate-only and cadence-only targets are not supported for this export.

Check the saved workout's:

• Total duration, including the warm-up and cool-down.
• Interval list, including the number and duration of efforts.
• Power targets for efforts and recovery steps.
• Recovery duration between efforts.

For example, the request above should produce a 45-minute session containing three five-minute efforts at 90% FTP. The warm-up, recoveries and cool-down all count toward those 45 minutes.

Ask RestOrTrain to correct anything that differs from what you intended, then review the updated structure before exporting.

Check FTP in RestOrTrain and Zwift

FTP means functional threshold power. It is the power reference used for these workouts.

In RestOrTrain, open the Profile tab, tap FTP on the athlete card, then tap + to enter your current value. Check that the FTP used for export matches the value in Zwift.

A .zwo file stores power targets as fractions of FTP. Zwift applies those fractions to its FTP setting, so a mismatch changes the target watts. This matters even when you requested the workout in watts.

If the imported workout shows unexpected power targets, compare the FTP values before changing the intervals.

Export and save the .zwo file

Open the saved structured cycling workout in RestOrTrain. Open Share and select Share .zwo File.

Save the exported file somewhere you can find it on the computer where you will import it. If you export from your phone, transfer the .zwo file to that computer.

The file represents the structured session you intend to ride. It does not contain a recording or results from a completed ride.

Import the file into Zwift on Mac or Windows

These steps follow Zwift's custom workout instructions, checked on October 15, 2026. If needed, use Zwift's guide to find your numeric Zwift ID.

On Mac, put the .zwo file in Documents > Zwift > Workouts > your numeric Zwift ID folder.

On Windows, right-click the Zwift Z icon in the taskbar notification area and select Open Logs Folder. Go up to the Zwift folder, then open Workouts > your numeric Zwift ID folder and paste the file there.

Restart Zwift and find the session under Workouts > Custom.

Imported workouts can become available on your other devices. Files larger than 64 KB stay on the import computer. Before riding on another device, confirm the workout is visible there.

Send a saved workout directly to Zwift

If Zwift appears under Settings > Data Sync in RestOrTrain, connect it there and check that Send workouts is on.

For a single saved cycling workout, choose Share > Sync to Zwift. See the RestOrTrain Zwift integration guide for direct connection details.

Frequently asked questions

RestOrTrain plans your season and puts today's session on your trainer or Garmin.

A few questions a month are free.

Published October 25, 2026