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Getting your training plan into Zwift: two ways

Having a weekly plan is one thing, riding it on the trainer is another. There are two ways to get planned sessions into Zwift: automatically via Intervals.icu, or by hand as a ZWO file.

Updated: October 6, 2026 · 6 min read

Way 1: via Intervals.icu (automatic)

Intervals.icu is a free training calendar that can connect to Zwift. Sessions in your calendar then show up in Zwift, and your Zwift rides flow back for analysis. According to Zwift Insider, the workouts for the coming week are loaded, and the session of the day appears on Zwift's home screen.

Accounts: You need an Intervals.icu account (free) and a Zwift account.
Connect: In the Intervals.icu settings, connect Zwift and allow access.
Add a session: Create a session in the Intervals.icu calendar, or send it there from a planning app.
Ride in Zwift: You will find the session under Workouts → Custom → Intervals.icu.

Zwift changes its menus now and then. If you cannot find the session, check the notes from Intervals.icu and Zwift.

Way 2: as a ZWO file (by hand)

A ZWO file is Zwift's workout format. On a Mac or PC you put it in the Zwift folder, typically under Documents/Zwift/Workouts/<your Zwift ID>. It then appears in Zwift under Custom Workouts.

On iPhone, iPad and Apple TV there is, according to reports from the Zwift community, no direct import. The files arrive there once you start Zwift on the Mac or PC and the workouts sync. The Intervals.icu route saves you that detour.

For the power to be right: your FTP

Zwift workouts are defined as a percentage of FTP. For a session from your plan to be as hard in Zwift as intended, the FTP in Zwift must match the FTP in your plan. Check this before the first session. How to find yours without a test is covered in the FTP guide.

What gets transferred

Only the workout targets: duration, blocks and target power as a percentage of FTP. Health data from Apple Health is not part of it.

In ZonePit

ZonePit plans your week on the iPhone. You send a session to Intervals.icu with one tap, or export it as a ZWO file. Only workout targets are transferred, no health data.

Join the beta

Keep reading

Sources

Zwift Insider: Intervals.icu Announces Zwift Training API Integration.
Zwift forum: Import and sync custom Zwift .zwo workouts to iOS (iPad).

ZonePit is a training and wellness app, not a medical device.