Workout Editor – New Features

List of new features

  • Enter Power In Watts, FTP% and Zones
  • Add Types to intervals (Warm-up, Active, Cool down…)
  •  Text Descriptions (For easy to follow outdoor workouts)
  • Sets and Reps editor mode click here to read about how efficient it can be.
  • Cadence ( 80-90 rpm for example)

Currently we are not pushing these new values to TrainingPeaks or Garmin but we plan to do it soon.  Also we need to extend the MRC and ERG specification to include these values which we are working on as well.

Below is a 4-minute video 

describing the new workout editor. 

Interval Types

Below you can see how interval type works with the text descriptions.  The possible interval type values are (warm-up, active, cooldown, interval, rest, free-ride, sfr, lap, climb, +, -).  The + indicates that is is a main focus of the workout and the – indicates it is secondary work.  The +, sfr, climb are all bold in the text description to indicate this primary work.  SFR stands for “Salite-Forza-Resistenza” which is a common term in pro-cycling to indicate very low RPM, power zone 2 work. 


Below you can see how cadence shows in the outdoor text description.  As I mentioned above currently this is not used any where but this text description but will be soon.  

Text Description "Rules"

The goal of text descriptions are to make simple workouts that are possible to remember or you can text(sms) or email them to yourself to read on a workout.  Here are the basic rules for text descriptions to show up.

  •  Must be simple (maximum of 10 rows of text). If you use the new sets and reps editor it aligns with the number of rows of text
  • Can not contain ramps.  Ramps means start% is different than end%.  Just start with a empty workout and turn on cadence and it removes the option to have different end%   We now support ramps!!!

The Editor

Sets and reps can really save you time.  See an example workout here using both the standard editor and sets and reps editor

Bug Fixes

We now support seconds again.  :30 or 0:30,  10:30, 10:15, …. min:sec format.

Adde Zwift File Import

Go to the Create workout page and click upload your .zwo files and save and that’s it.  You can download, or send to other platforms at that point in time.

For ZWO files. Not all interval types are support.  None of the funny shapes.  Also free-ride is supported but is converted to 65%.

46 thoughts on “Workout Editor – New Features”

  1. Hello everyone. I hope our new editor gives you guys ideas on how you want to use the data from these features. We welcome any comments on how you want this. I know we have a lot of GoldenCheetah users here and it would be great to get some of this data into GC. And not sure if it is possible but seeing RPM target on your Garmin or Wahoo would be ideal.

  2. Wow! Very impressed. You have made the editor even better while still keeping it simple and fast to use.

    1. Thanks, I have seen you are still creating some great workouts. I have not ridden any yet but will. We are fixing the bug today so you will be able to enter seconds : 10 or 0:30 …1:30 as well as 1.5 minutes…

  3. Hi Alex,
    I have a problem, when I try to make for example 5X 30 seconds @ 90% FTP and rest 30 seconds @ 60% FTP in editor the rest time don´t accept seconds, this ( :30) only minutes.

    1. Sorry SAMORAMOBILE, yes we still seem to have a bug relating to seconds. You need to type them as .5 rather than :30 It will be fixed tomorrow for sure.

    2. Actually it is fixed now. Please let us know if you run into any more issues. This sets and reps mode made things a bit complicated but should be stable now.

  4. Is it possible to replace MINUTES with DISTANCE in a MRC File? And will it then be read by a Wahoo ROAM.
    In this way I can also train in different HT zones for different distances.


    1. Hello DEMEGENS, No MRC file does not support distance. Theoretically it is possible to push distance based workout to TP and on to Wahoo but it is currently not possible to do it in ERGdb now and not 100% sure it is possible at all. I know Wahoo is planning on opening up their API in 2020 so then it should be possible.

  5. Hi Alex. Great changes!!! Kudos for that!!!.

    Would it be possible to add W’Bal graph to workout editor?

    1. Hello SKRABURSKI, yes I think W’Bal sounds like a great metric to add. I am not a GC expert by any means but I will add this to the backlog for more consideration. I have a lot of respect for Mark L and the GC platform so as we go deeper this likely makes sense. I don’t know the actual math behind it so need to understand if it considers a users power duration curve/profile or not. We have a lot of other priorities right now so to be honest I don’t think it will come very soon but I would love to try to get to it in 2020. Thanks for the suggestion.

        1. Thanks yes I watched a video from Mark yesterday, I realized I watched it previously. Yes this W’Bal makes even more sense to me now. I added this task to our backlog, hopefully I can prioritize it sooner rather than later.

  6. Mattias Lundqvist

    Hi Alex! Really happy to find this tool that makes it possible to import my Zwift-WO into TP. Thanks a thousand times! But one question: I miss the text-description (notes during the WO that I have written when I created the WO in Zwift) and the recommended cadence when I look at the WO in TP after import. Is this possible to built in in the future? Or am I doing something wrong? In TP when building a WO I can write cadence-range and notes I noticed that’ shows when at ride that Wo in Zwift. Are you with me? What I want is to create a ZWO-file ( in Zwift or other tool) and then export it to TP ( with your tool) and put it in the WO library In TP, and be able to put the WO in my schedule so it turns up in my TP-folder in Zwift. It works but the notes and the rpm does not follow when I import the zwo-file into TP.

    1. Hello Mattias, so happy we can be a part of your workflow. Regarding the description in ZWO, yes we can add that right away. With the cadence, I will need to review that. We did add a feature to support cadence in our editor but we have not passed that info on to TP yet, but I knew I want to. I am pretty sure it will work correctly as you would like it to. I will add that to the list too not sure how quick that will happen but theoretically, it is easy and could be quick too. I will get out an announcement when this is working and/or post it back here. Thanks again glad this is helping you out. ~alex

  7. Hi.
    A great tool thanks. I haven’t been able to successfully transfer cadence targets to either Training Peaks or downloaded ZWO file. Do cadence targets transfer?


  8. Hello, is there a chance to have not classified Type in the description, too ? I mean, in the description it is not possibile to see something different from the set you planned (btw, something are not working it seems to me, for example + , -, interval).

    Thank you

    1. Hello Slapshot, I am not understanding what you are meaning. Our email is at the bottom of the page if you want to send a screenshot to clarify.

  9. Hi Alex,

    How can i delete one or 2 row? Coz sometimes my wokouts only need 5 more lines but the options is +10 more lines.. i want my workout to have exact lines/row.

      1. Thanks Alex, but i noticed that garmin doesnt automatically stop when the workout is complete. I need to pause it and save.

        1. Marlon, I do ride with my Garmin indoors but not using ERG mode that is controlling the power so I am not sure if it is the same but my thoughts are that Garmin never ends the workout because it is really designed for outdoors where you don’t want it to end until you manually stop it. I am sure that adding extra rows in the editor will not affect this because we don’t save these empty rows or send them to Garmin. It’s possible there is a way to signal the end of workout to get the Garmin to automatically stop. I will research this or ask my support person at Garmin if they know anything about this. Have you created workouts in Garmin Connect that do automatically stop?

        2. Yes, I talked to my support rep and they confirmed the device does not really know, you are indoors on a smart trainer and so they treat indoors and outdoors the same, so it will not automatically stop. She works in the API division which is different than the device division but she seems to know how it all works.

  10. I have tried to write a workout but I have this error:

    “This workout is not qualified for Text description
    Click here to read the qualification rules.”

    but is more sample and I didn’t find any strange thing

    3 1 1 90 warm-up
    3 2 2 90
    :30 4 4 110
    :30 2 2 90
    :30 4 4 110
    :30 2 2 90
    :30 4 4 110
    :30 2 2 90
    :30 4 4 110
    :30 2 2 90
    :30 4 4 110
    :30 2 2 90
    :30 4 4 110
    :30 2 2 90
    2 2 2 110 active

  11. There is something confusing about power zone definitions. If I enter a row with some time in zone 3, that is reflected at the bottom of the screen as expected. However, rows for zone 1 and zone 2 seem to be combined in zone 2 at the bottom of the screen. I only see time counted in zone 1 if I enter zone 0 in the form.

    A simple example:

    Is this a bug? I’m trying to set up a recovery ride (admittedly I could just do this manually), and those lower zones become important.


    1. Steve, I am so sorry I missed a lot of comments lately. I was sick (with who knows what), and slow to getting caught up. You are right this appears to be a bug. Meaning it thinks 55% is Zone 2 but it should be zone 1. We will fix this.

      1. Thanks. It works perfectly now. I’m coming to rely on your site, so thanks for keeping it great!

  12. Hi Alex,
    in the text description rules you post “can not contain ramps” however if i put 10minutes ftp% start 50 – ftp% end 70 it means the ten minutes will start at 50% of ftp and will increase little by little and end the 10 minuts at 70% of ftp, isn’t it?
    But when i upload files to zwift it seems increase the % of the flor like is a mountain but i’m using erg in a tacx neo2. can you help me about what i’m doing wrong?
    thank you and really really good work!


    1. Hello Xalvarez,
      Our documentation is wrong, we do support ramps in text descriptions now. To be clear this has nothing to do with ramps in the workouts themselves, just the description. So TrainerDay, Zwift, ERG/MRC and ZWO files support ramps. Garmin and TrainingPeaks do not. If you download a ZWO file and load it to Zwift the ramps should work fine. If you are trying to do it using TrainingPeaks then yes we convert ramps to steps in this case.

  13. Hi,

    I have an MRC file with a header like this:
    VERSION = 2
    DESCRIPTION = My description of a cool workout
    FILE NAME = CoolWorkout.mrc

    But it seems like the Description and File Name are ignored when importing? It would be great to have these go to the “workout” and “workout description” fields. Is this possible?

    1. Hello JWSHALE, I have been waiting for someone to mention this. Yes, it should work like this, you are right. I created a feature request on this page Do you do this on a regular basis or have a lot to import? I would assume so if you are asking for this.

      1. Thanks for replying so soon Alex! And thanks for creating the feature request. I’ll add a couple of votes!

        I have quite a number of files I plan to upload shortly, so entering the text by hand doesn’t seem like fun!!

        1. JWShale, well this task is already done. You will now see name and description when you upload it. Enjoy.

    1. Hello MRCHATARRA, no MRC files only support time based workouts. What platform are you trying to push distance based workouts to? For example it can be done to Garmin or TrainingPeaks. We don’t currently support distance based workouts though.

    1. You can set targets like Cadence in TrainerDay but MRC files do not support this. You can again push to Garmin or TrainingPeaks and from there to other platforms that do support Cadence targets. We are coming out with a new Indoor Training App soon, that will also support Cadence Targets.

  14. Hi Alex. Is there a way to insert a blank line in the workout creator table if you happen to have missed a step when creating it?

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