Are we close to being able to create run workouts?

The Archives Archived: Feature Requests
1

It would be great to be able to drag and drop intervals etc and create our own run workouts (as in bike) Right now there are the three workouts to choose from and they are fine, just a bit vanilla. Perhaps this is in the works? Cheers. 

2

I had abit of time to play with this now and here is my understanding of it. First here is a sample workout in .zwo format:

<workout_file>
    <author>D.Hakansson</author>
    <name>BikeToRun</name>
    <description></description>
    <sportType>run</sportType>
    <tags/>
    <workout>
        <Warmup Duration=“1600” PowerLow=“0.6” PowerHigh=“0.75” pace=“0”/>
        <SteadyState Duration=“5000” Power=“0.90” pace=“1”/>
        <Cooldown Duration=“1600” PowerLow=“0.7” PowerHigh=“0.25” pace=“0”/>
    </workout>
</workout_file>

 

The main parts here are the three lines inside the <workout>

I have metric choosen and the first part “Duration” is distance in meters. That means that in the choosen file I have 1600m(1mile) as Warmup, 5000m(3,1mi) as main set and another 1600m(1mile) as cooldown.

 

The next part is twofold the: "PowerLow=“0.6” PowerHigh=“0.75"” means that the workout goes from a 0.6 effort to a 0.75 effort of the choosen pace. Pace is selected lastly on those lines with a number from 0-4 (pace=“0”)

0=Mile pace, 1=5k Pace, 2=10k pace, 3=HM Pace, 4=M Pace

So my workout is simply a Warmup that builds from 60% to 75% of my mile pace during 1600m

After this is the main set a 5k at steady state at 90% of my 5k pace

Finally there´s a cooldown from 70% to 25% of my Mile pace

If I wanted this in a 2x2,5k format instead I would change the  <SteadyState Duration> to 2500 and add another line exactly like that one directly below:

<workout>
        <Warmup Duration=“1600” PowerLow=“0.6” PowerHigh=“0.75” pace=“0”/>
        <SteadyState Duration=“2500” Power=“0.90” pace=“1”/>
        <SteadyState Duration=“2500” Power=“0.90” pace=“1”/>

        <Cooldown Duration=“1600” PowerLow=“0.7” PowerHigh=“0.25” pace=“0”/>
    </workout>

And if I wanted to increase my speed on tht second steady state to 95% of my 5k pace duration I would simply edit like this:

<workout>
        <Warmup Duration=“1600” PowerLow=“0.6” PowerHigh=“0.75” pace=“0”/>
        <SteadyState Duration=“2500” Power=“0.90” pace=“1”/>
        <SteadyState Duration=“2500” Power=“0.95” pace=“1”/>

        <Cooldown Duration=“1600” PowerLow=“0.7” PowerHigh=“0.25” pace=“0”/>
    </workout>

 

Hopefully this can help afew build run workouts. Remember though that Zwift needs to be restarted if you edit a workout or else it won´t read the edits you make.

Happy zwifting!