Structured workouts
Structured .zwo workouts on iPhone, iPad, and Android
.zwo is the common indoor-cycling workout format: warm-up, steady blocks,
intervals, cooldown — usually as fractions of FTP. zCycle Pad runs a bundled
library on iPhone, iPad, and Android. Intervals become ERG targets on your FTMS trainer.
No separate training-plan subscription. Sessions run locally.
Bundled sessions
- FTP Test 20
- Endurance Base 55
- Fat-Burn Endurance 60
- Fat-Burn Steady 45
- HIIT Weight Loss 30
- Sweet Spot Weight Loss 50
- Tempo Fat Burn 45
- Weight Loss Intervals 40
You can also ride open (no structure) or by heart-rate zones. Multi-rider profiles keep
separate FTP and zones so the same .zwo file scales per athlete.
On the bike
- Segment label and countdown on iPhone, iPad, and Apple Watch
- Interval sounds and haptics, including wrist buzzes
- Coaching cues for power, cadence, and HR
- Ride saves locally and optionally to Apple Health