Free Zwift Warm-Up Protocol - Download the .zwo file
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.
Mobilise - 5 min @ 50% FTP
Raise - 10 min progressive 55→100% FTP
Prime VO₂ - 3 min @ 65%, 1 min @ 115%, 1 min @ 55% FTP
Neural - 3 × 10s sprints @ 125, 150, 175% FTP
Potentiate - 2 × 5s maximal standing start sprints
Easy spin - 5 min @ 55% FTP to clear short-term fatigue before race start
Three-step installation guide:
Step 1 - Download
Click the button above. The .zwo file will download to your computer.
Step 2 - Add to Zwift
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.
Step 3 - Find it in Zwift
Open Zwift - the new workout will appear under Custom Workouts in the workout screen.
Note for TrainingPeaks users: if your TrainingPeaks is connected to Zwift, you can also schedule the workout on your calendar and it will auto-sync on the day.