How to use Zwift running workouts to increase your pace

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.

Zwift Running training plans

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

You can also get a taste of some our workouts under

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.

Sign up today and get your own personalized training plan to reach your goal race pace!

Share on:

More Blog Posts


Human vs Machine

Human vs Machine

by Grant Paling. Triathlon is a sport that challenges both the body and the mind, and my journey through the European Age Group Championships this year has been a testament to that. In this blog, I reflect on the delicate balance between human grit and the transformative role of AI coaching, exploring how technology can enhance performance while leaving the final push to the athlete.

How to use Suunto Guides with AI Endurance

How to use Suunto Guides with AI Endurance

We show you in a few simple steps how to connect Suunto Guides with your AI Endurance account. You can get live workout instructions that are optimized to you by our AI. You can also easily determine your training zones and thresholds via a simple ramp test that utilizes your heart rate variability (HRV) data.

Your Customized Triathlon Meal Plan

Your Customized Triathlon Meal Plan

When it comes to triathlon training, nutrition plays a vital role in fueling your performance and optimizing your results. To help you reach peak performance, we have developed an advanced AI meal plan that takes into account your unique requirements, respects the calorie cost of your workouts, and accommodates your dietary preferences. With the power of evidence-based nutrition models, we ensure that your triathlon meal plan is tailored to support your goals.

Control smart trainer with Garmin for your workouts

Control smart trainer with Garmin for your workouts

If you do not want to use Zwift or other virtual platforms, you can simply execute your AI Endurance cycling workouts by letting your Garmin control your smart trainer. For example, let your Garmin Edge 530 or Forerunner 945 control your Wahoo Kickr trainer. All smart trainers supporting the ANT+ FE-C protocol, including Tacx, are supported.