Zwift Workout Generator

A Python script that converts text-based workout descriptions into Zwift-compatible .zwo files.

Features

• Parses natural workout notation into structured Zwift workouts
• Handles various workout elements:
  • Intervals (e.g., 30/30 max/easy)
  • SFR (Slow Frequency Repetitions) with low cadence
  • Recovery periods
  • Steady state blocks
  • Warm-up and cool-down
• Converts power zones to FTP percentages
• Adds detailed workout descriptions with:
  • Pre-activity instructions
  • Clear workout structure
  • Best practices and form cues

Example Usage

from workout_generator import save_workout

workout = """Z1-Z2 base with focus on efforts as follows:

-6x5' / 3' recovery done as...
30" max / 30" easy
4' SFR (50-60r, 300-330w)

-1 x 20' Z3 HR (150-160bpm), mostly 85+ rpm"""

filepath = save_workout("SFR_Intervals", workout)
print(f"Workout saved to: {filepath}")

Power Zones

The script uses the following FTP percentages for power zones:

• Z1: 50% FTP
• Z2: 65% FTP
• Z3: 83% FTP
• Z4: 98% FTP
• Z5: 113% FTP
• Z6/Max: 120% FTP

Dependencies

• Python 3.x
• lxml

Installation

1. Clone this repository
2. Install dependencies: pip install lxml
3. Run the script: python workout_generator.py

File Structure

The generated .zwo files will be saved to your Downloads folder with the format: [workout_name]_[timestamp].zwo