How to use Zwift workouts with TrainingPeaks
Pairing Zwift with TrainingPeaks lets you build structured workouts, execute them with smart trainer control, and analyze performance in depth. Done right, it keeps your FTP targets, training zones, and TSS consistent from planning to post-ride review.
Connect Zwift and TrainingPeaks
The one-time connection makes your planned TrainingPeaks workout appear in Zwift on the correct day and sends your completed ride back for analysis.
- Open Zwift and connect your TrainingPeaks account in the connections area. Authorize Zwift to read your calendar and upload activities.
- Check time zones in both apps so today’s planned workout shows up on the correct day.
- Align FTP values in both platforms. If Zwift and TrainingPeaks use different FTP, IF and TSS will not match. Set the same FTP in both before you start a plan.
Coach tip: If your FTP changes after a test, update it in both Zwift and TrainingPeaks before the next session to keep power targets and TSS accurate.
Plan and run your workout in Zwift
Build your structured workout in TrainingPeaks using power targets (% of FTP) and schedule it for today. Zwift will place it in the TrainingPeaks custom workouts folder on the workout screen.
- If you need a manual option, export the TrainingPeaks workout as a ZWO file and place it in your Zwift workouts folder, then restart Zwift.
Windows: DocumentsZwiftWorkouts<ZwiftID> macOS: Documents/Zwift/Workouts/<ZwiftID> iOS/tvOS: Use the auto-sync method
Pre-ride checklist
- Pair trainer, power meter, cadence, and heart rate in the pairing screen. Use one power source for both control and data to avoid drift.
- Calibrate your smart trainer (spindown) via the trainer app or Zwift if supported.
- Enable ERG mode for steady intervals; consider disabling ERG for sprints or high neuromuscular work.
- Use the workout intensity slider (+/− up to ~10%) in Zwift if you need a small adjustment on the day.
Sample 60 min threshold builder
| Block | Target |
|---|---|
| Warm-up 10 min | 50–75% FTP, build gradually, 90 rpm |
| 3 x 8 min with 3 min easy | 92–95% FTP, 85–95 rpm; recover at 50–60% FTP |
| Spin-ups 4 x 20 s | 120% FTP with ERG off if you prefer, high cadence, 40 s easy between |
| Cool-down 10 min | 50–55% FTP |
Include cadence targets in TrainingPeaks if you want on-screen cues in Zwift. During the workout, you can skip steps or extend recoveries using the workout controls if needed.
After the ride: sync and analyze in TrainingPeaks
When you save in Zwift, the activity uploads to TrainingPeaks automatically with interval laps and workout compliance data.
What to review
- Intensity factor (IF) and training stress score (TSS): Check that IF aligns with the session goal and that TSS fits your weekly load.
- Target vs. actual power: Review each interval for hit rate and variability. Note where you struggled or exceeded targets.
- Time in training zones: Confirm time at endurance, tempo, threshold, and VO2max zones matches the plan.
- Heart rate trends: For endurance sessions, look at decoupling (heart rate drift). For hard work, check peak HR and recovery between efforts.
- Cadence: Compare actual cadence to targets for neuromuscular or torque-focused work.
If IF feels harder or easier than expected, revisit FTP. A 2–3% mismatch will skew TSS and pacing across your block.
Make your data consistent
- Match FTP and zones: Keep FTP identical in Zwift and TrainingPeaks so ERG targets, IF, and TSS line up.
- One power source: Either use your trainer’s power or your crank/pedal meter for both control and recording. Consistency beats absolute accuracy.
- Trainer setup: Warm the trainer for 5–10 minutes, calibrate when the manufacturer recommends, and keep firmware current.
- Avoid duplicates: If you also record on a head unit, disable one auto-upload path to TrainingPeaks or delete the duplicate after the ride.
Troubleshooting
- Workout not showing in Zwift: Ensure the workout is scheduled for today, built as a structured workout, and saved to the correct sport (cycling). Confirm time zones and restart Zwift after changes.
- Wrong targets in Zwift: Check FTP in both platforms. Update and restart. Verify the workout uses % of FTP, not absolute watts you did not intend.
- ERG “spiral of death”: Use a smaller gear (e.g., small ring, mid-cassette), hold steady cadence, and avoid sudden cadence drops. Disable ERG for short sprints.
- Dropouts or lag: Charge sensors, reduce wireless interference, and place ANT+/Bluetooth receivers close to the trainer using a USB extension if needed.
- TSS mismatch between platforms: Usually an FTP difference or pause time handling. Align FTP and compare moving time.
- Manual import fallback: Export the workout as ZWO and place it in the Zwift workouts folder if the calendar sync is delayed.
With a clean setup, the workflow is simple: schedule in TrainingPeaks, execute in Zwift, and refine your plan from the analysis. Over a few weeks, you will see smoother compliance, steadier pacing at target watts, and more reliable TSS to manage fitness and recovery.
