Cycling Tool
Visual ZWO Workout Builder
Visually create structured cycling workouts, adjust watts and zones with interactive timelines, and export Zwift .zwo XML and Garmin FIT.
W
恢復轉腿 45
Recovery
Click any segment on the timeline to inspect and tune it
Duration
45 min
TSS / IF
19 IF 0.5
Est. Energy
338 kcal
Workout Level
1.7 PL
Z1 恢復<55%
Z2 耐力56-75%
Z3 節奏76-90%
Z4 閾值91-105%
Z5 VO2106-120%
Z6 無氧121-150%
Z7 衝刺>150%
Time in 7 Power Zones45 min total
Z145m (100%)
1
熱身Progressive warm-up
8 分鐘 · 105W → 138W1 / 3
漸進熱身 (Warmup)
Ramp / Slope Settings
Time:8 分鐘
min
Start Power
105W
%FTP
End Power
138W
%FTP
rpm
Progression Level
Recovery2.5
Endurance4.2
Tempo3.8
Sweet Spot3.6
Threshold3.2
VO2max2.8
Anaerobic2.4
Sprint3.0
Completion Feedback Simulator
Productive: Completion and RPE are in the ideal range; the next workout in this zone can progress slightly. PL 2.5 -> 2.6
Push to intervals.icu
Send this workout to your intervals.icu calendar — it syncs on to Garmin, Wahoo, Karoo and MyWhoosh automatically.
CT Pro 2 feature
Upgrade to CT Pro 2 to push workouts straight to intervals.icu and your head unit.
About CT Pro 2Step Sequence (3)
#1
Warm-up
Progressive warm-up 8 min 105W → 138W 90 rpm Open the aerobic system gradually; do not rush the power.
#2
Steady state
Custom steady state 30 min 130W (52%) 88 rpm Hold steady pedaling and breathing rhythm.
#3
Cooldown
Cooldown 7 min 130W → 88W 85 rpm Bring breathing back down and let the legs clear fatigue.
XML Preview
.zwo
ZWO Export Notes
This builder currently supports
Warmup、SteadyState、IntervalsT、Cooldown、Ramp、FreeRide nodes and writes texteventprompts into each segment. Before importing into Zwift or another .zwo platform, confirm your FTP and zone settings match.