How to use Zwift running workouts to increase your pace

Use Zwift running workouts to increase your running pace with a data-driven, personalized and predictive Zwift running training plan from AI Endurance.

Zwift running workouts

You can now execute your AI Endurance workouts as Zwift running workouts by following these simple steps:

Go to Apps and click on Download Zwift Workouts.
Unpack the downloaded zip file. These files exactly mirror your AI Endurance workout files in your calendar.
Move the unpacked .zwo workout files to the workout folder \Documents\Zwift\Workouts{userid} (on both Mac and Windows), where {userid} is your Zwift user id number as the folder name.
Open Zwift and navigate to workouts, you can find your AI Endurance workouts under Custom Workouts.
Set your 1-mile pace to 6:00 to workout at the correct pace prescribed by AI Endurance. The 6:00 mile pace is simply a reference value and is necessary as Zwift only allows to define workout intensities relative to mile and other paces.
Start the workout.

In case you are updating your training plan make sure to delete all AI Endurance .zwo files from your old plan in the workout folder prior to uploading your new workouts. Don't delete the file workouts.files as it is Zwift's way of keeping track which workouts were deleted.

For more information, see how to use custom workouts in Zwift.

That's it, now you can execute your AI Endurance runs as a Zwift running training plan.

See also our Zwift custom cycling workouts.

You can also get a taste of some our workouts under

https://whatsonzwift.com/workouts/ai-endurance/.

Background

AI Endurance is based on the observation that an optimal training routine can be very different for each individual. That's why one-size-fits all training plans often don't yield the expected results.

With AI Endurance you get truly personalized, data-driven training based on your accumulated historic GPS and heart rate data. ⁠Our machine learning algorithm is like a 'digital twin' that represents how you respond to different training routines. This allows us to

Predict your race pace: if you do X your race pace will by Y based on our machine learning model for you, your very own digital twin.
Use your digital twin to find the optimal training plan for you.

For your optimized, personalized training plan we take into account

Your current fitness level
Your goal event type (Marathon, Half-Marathon, 10k, 5k) and event date⁠
Your time constraints

You can always make adjustments to your training plan when real life gets in the way.

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