How to Import ZWO, ERG and MRC Cycling Workouts
To import a structured workout into Cycloscape, open the workout editor, choose Import file and pick a .zwo (Zwift's format), .erg (targets in watts) or .mrc (targets in percent of FTP) file. Cycloscape converts every block to a percentage of your FTP, draws the profile and lists anything it changed or skipped, so check that preview before riding it in ERG or Ride mode. The workout editor and import are part of Cycloscape Pro.
Which files work
.zwo is Zwift's workout format, and many coaches and workout sites share sessions as .zwo files. Zwift itself keeps custom workouts as .zwo files in its Workouts folder inside Documents/Zwift on your computer. .erg and .mrc are older plain-text formats used by tools such as Golden Cheetah and PerfPRO: the same structure, with targets in watts (.erg) or in percent of FTP (.mrc).
Renaming a file doesn't convert it. A GPX renamed to .zwo is still a route, not a workout, and Cycloscape will reject it.
What converts, and how
Everything becomes a percentage of FTP, so a workout scales to whoever rides it.
| In the file | In Cycloscape |
|---|---|
| .zwo Warmup, Cooldown, Ramp | A ramp between the two powers |
| .zwo SteadyState | A steady block (a recovery block at 55 % FTP or below) |
| .zwo IntervalsT | A repeat set of on and off blocks, up to 30 repeats |
| .zwo FreeRide | A free-ride block with no target |
| .zwo MaxEffort | 150 % of FTP, with a warning: ERG needs a number |
| .zwo cadence targets | A cadence range of ±5 rpm around the target |
| .zwo text messages | Skipped |
| .erg watts | % of the FTP in the file's header, or of yours if it has none |
| .erg / .mrc points | Each pair of points is one block, flat or ramp; repeats are folded into sets |
Check the preview before riding
Write down what you expect: the total duration, the main intervals and their targets. Then compare with what Cycloscape drew. The editor shows the profile and what the session trains as you edit, and any warnings from the import, such as a max effort turned into 150 % or a repeat set that was cut down.
An .erg file in watts with no FTP of its own is converted using your FTP, so set your FTP first: a workout written for a 300 W rider would otherwise land at the wrong intensity for you. Keep the original file untouched, so you can import it again if you change your mind.
- Up to 80 items per workout and 6 hours in total.
- Repeat sets of up to 30 repeats and 8 steps each.
- Names up to 60 characters; descriptions up to 400.
If the import fails
The error says what's wrong. "This .zwo file has no <workout> section" means the file isn't a Zwift workout, or it's damaged. "This .erg file is in watts and says no FTP: set your FTP first" means exactly that. "Too few points" or "No blocks found" means the file's data section is empty or in a layout Cycloscape doesn't read. Anything that isn't .zwo, .erg or .mrc is refused.
Riding it
Targets are locked to your FTP when the workout starts. Choose ERG to have the trainer hold each target (ride an easy gear and keep it), or Ride to let the road set the resistance while the targets guide you. During the workout you can switch between them, nudge the whole intensity in 5 % steps, pause and skip an interval.
Frequently asked
Is importing workouts free?
The workout editor, file import and ERG workouts are part of Cycloscape Pro. Free rides from any GPX, with a smart trainer in simulation mode, stay free and unlimited.
Do cadence targets import?
Yes, from .zwo files: a cadence target becomes a range of 5 rpm either side. .erg and .mrc files carry no cadence.
Does a successful import mean every part of the file was used?
Not always. Cycloscape lists what it changed or skipped, such as text messages or a max effort turned into 150 % of FTP. Read the warnings and the profile before riding.