Features

What zwoTrainer does.

The ride screen, plans, workout library, FTP tests, virtual shifting, riders and uploads in detail.

Ride screen

ERG, second by second.

ERG updates the target every second, ramps included. In free-ride and all-out segments ERG turns off and you ride on your gears.

`Space`	start / pause
`←` `→`	previous / next segment
`↑` `↓`	intensity ±1 % (with Shift ±10 %)
`+` `−`	shift virtual gear
`Esc`	end the workout

Ride screen with live data and workout chart

Start

The workout starts after about two seconds of pedalling, or when you press Space.

Cadence targets

If a segment has a cadence target, it appears next to your cadence. The bar is green on target, amber 5–10 rpm off and red beyond that.

Auto-pause

After three seconds without power or cadence the workout pauses, and it resumes when you pedal again. You can turn this off.

Countdown beeps

Three beeps in the last three seconds before each change of target.

Plans

A folder is a plan.

Sort .zwo files by week and day, and zwoTrainer turns the folder into a plan with progress tracking, a description and the next session ready on the home screen.

In order

Only the next workout can be started. Later ones stay locked.

Skip and undo

Skip marks the next workout as skipped and moves on. Undo skip brings it back.

Description

A Markdown file in the folder appears on the plan page, with headings, lists, links and tables.

Several plans

Switching plans keeps the progress of the old one, so you can return to it.

Workouts

Find a workout quickly.

All workouts in one list. Each row shows the profile, duration, dominant zone and estimated TSS.

Z1 RecoveryZ2 Base enduranceZ3 TempoZ4 ThresholdZ5 VO2max

Filters

Search by title or file name, then filter by length (≤ 30 to > 90 min) and by one or more zones.

Sorting

By name, shortest, longest, hardest (TSS), intensity or recently ridden.

Favorites

Star a workout to add it to Favorites, where you can reorder them.

Details

Click a workout to see each segment in watts for your FTP and the time spent in each zone.

FTP tests

Five built-in FTP tests.

Ramp, Ramp Lite, 20-minute, 8-minute and Power Profile tests are built in. Test workouts in your library are recognised automatically.

20-minute FTP test with running average, estimated FTP and pacing target

FTP tests page with history and FTP trend

Live pacing

In efforts of five minutes or longer you see your average so far, and in the 8- and 20-minute tests the estimated FTP. More than 10 % above the target, the app tells you to ease off.

Completed efforts only

If you stop an all-out effort early, there is no FTP result. The summary shows how much you rode, and your power bests are still saved.

End of the ramp

When you can no longer hold the ramp target, the test ends and the trainer switches to an easy cool-down.

Plausibility check

If the result differs from your current FTP by more than 15 %, you see a note about calibration, power source and fatigue before you apply it.

Virtual shifting

Gears in free-ride segments.

zwoTrainer simulates 24 gears. Cadence and gear ratio give a speed, and road physics with your weight turns that speed into the watts the trainer holds. Virtual gears are used in free-ride segments and all-out efforts.

All-out effort on virtual gears: gear 20 of 24 with ratio and resulting watts, shift buttons on screen

Zwift controllers

Zwift Ride, Click and Play shift gears and change intensity. Ride and Play can also skip segments and start or pause the workout.

Without a controller

Shift with + / − or the buttons on screen.

Choice per ride

If a workout has free-ride segments, the Ready screen lets you choose real gears or virtual gears (easy, medium or hard). The default is set in Settings.

Button test

The shifter dialog shows every button press and the action it triggers.

Riders & sync

Several riders, one app.

Each rider has their own avatar, FTP, max heart rate, weight, zones, power bests, plan progress, favorites, history, paired devices and language: English, Deutsch or Français.