Get your workouts onto your device
There are two ways to train with a workout from this library. Download the file and load it onto your device yourself, or send a whole plan to your devices at once.
Download the files
Every workout is available as a FIT workout file. On many Garmin watches and bike computers you copy the file over USB into the folder GARMIN/NewFiles, and the device picks it up once you disconnect it. Other devices and apps that import FIT workouts work in a similar way, the manual of your device has the details.
Cycling workouts also come as ZWO files for Zwift. Put the file into the folder Documents/Zwift/Workouts and there into the folder named after your Zwift ID. The workout appears under custom workouts the next time you start Zwift.
With your own values entered on a workout page, the FIT file contains absolute pace targets. Power and heart rate targets are stored relative to FTP and maximum heart rate, so your device uses the values set there.
Sync a plan through Tredict
The device sync runs through Tredict, a training platform for endurance athletes. When you send your plan, it is created in My Plans in your Tredict account. You then pick a start date, Tredict puts the workouts into your training calendar and recalculates the targets with the FTP, threshold pace and maximum heart rate stored in your account.
From the calendar, Tredict sends the workouts to the platforms you have connected in its settings under Services. Each platform receives the upcoming days only, so workouts further ahead arrive as their date comes closer.
Step by step
- Collect workouts in your plan and give each one a day.
- Choose Open in Tredict. Tredict opens with your plan, sign in there or create an account. Creating plans needs write access, new accounts have it for their first two months.
- Confirm the plan, choose the start date and apply it.
- Connect your platforms in Tredict under Settings and Services, if you have not done so yet. The workouts then show up on your watch, bike computer or in Zwift.
Which platform receives which sport
| Platform | Sports |
|---|---|
| Garmin Connect | Running, cycling, pool swimming. Open water, rowing and skiing as generic workout on supported devices. |
| COROS | Running, cycling, swimming |
| Suunto | All sports, as SuuntoPlus guide on SuuntoPlus devices |
| Apple Watch via Watchletic | Running, cycling, swimming and other endurance sports |
| Wahoo | Running, cycling |
| Zwift | Cycling, running after you switch it on in Tredict |
| Hammerhead Karoo | Cycling |
| Rouvy | Cycling |
| icTrainer | Cycling |
| GoldenCheetah | All sports |
Swim workouts reach Garmin, COROS, Suunto and the Apple Watch via Watchletic. Wahoo, Zwift, Hammerhead and Rouvy only take bike workouts, and partly run workouts. For everything else, the FIT download works on many devices.
Import a single workout into Tredict
You can also load one workout by hand. In the planned training editor of Tredict, choose Upload a structured workout and select the FIT or JSON file from this library.
What is sent
The plan title, the days and the workouts with their steps and relative targets. Your personal values from this site are not sent, Tredict uses the values stored in your account.