Some Zwift racers show up to the start pen underprepared. This changes that. Built using scientific research, sports nutrition guidelines, and my experience working with elite endurance athletes, this free 30 minute warm-up protocol gives you a structured, evidence-based routine to follow before every race — so you arrive at the start line primed and ready to perform at your best.
5 min @ 50% FTP
10 min progressive 55→100% FTP
3 min @ 65%, 1 min @ 115%, 1 min @ 55% FTP
3 × 10s sprints @ 125, 150, 175% FTP
2 × 5s maximal standing start sprints
5 min @ 55% FTP to clear short-term fatigue before race start
Click the button above. The .zwo file will download to your computer.
Place the downloaded .zwo file in the folder at \Documents\Zwift\Workouts\{your Zwift user ID} on Mac or Windows. Make sure Zwift is closed when you do this.
Open Zwift — the new workout will appear under Custom Workouts in the workout screen.
