 Hello Zwifters, welcome to a brand new episode of how to run on Zwift. It's a very short one today We're going to be looking at a brand new website now in cycling for a long time now Cyclists have had the option to build their own workouts within the Zwift app Unfortunately for running. We don't have that option yet. It is coming. It will come at some point But we haven't got it yet now if you're a good at coding you can code your own ZWO workout files using a text editor But most of us aren't that bright and what we want is a nice graphic editor a drag-and-drop editor to do it ourselves And that is what we're looking at today It is called the Zwift workout editor and the website is very simple. It's Zwift workout comm so Zwift Workout comm let's go and have a look at you come to the website here and We're presented with this screen now. There are various options. We want to definitely choose the sport type Run and we've got an option of creating a time-based workout or a distance-based workout No power-based workouts yet Zwift still doesn't yet support power in running So we've got no power-based workouts But it's great that we've got a distance and time-based workout So let's create a distance-based workout. Now a good idea is to set some times here So let's say we want to create a workout based off our 5k time Then we would need to have our 5k time in here. So let's say zero 20 zero and that's our 5k time. Let's also put our 10k time in here Let's say 40 Then we can choose for it to estimate our missing time So let's do that and it's guessed pretty well. I can do a sub 30 half marathon I haven't yet done a sub three hour marathon, but fingers crossed one day soon Okay, so with workouts. We usually start with a warm-up. So let's stick a warm-up in there This is a 1k warm-up, but we can extend it to a 2k warm-up or a 3k warm-up Let's stick with a 2k warm-up now what we can do here is we can say right I want this workout based off my 5k time So we go up here and we click Here and it'll bring up our paces. So we've got 5k pace 10k pace, etc. So we're going to choose 5k pace So that now tells us that we're running 2k 25 to 75 percent of our 5k pace on a on a sliding scale as we go up the warm-up Let's say we want to do an interval session. So we'll stick a block of intervals in there and What do we want it based on again? We want it based on our 5k pace and Let's stretch out so that We have 200 meter distance and 800 meter recovery But let's say we want a smaller recovery time. So we just reduce the recovery time here and What have we got? We've got a 200 meter interval and a 200 meter recovery time And now I think I want some more of those. So let's do a few more All right one two three four five six seven eight that'll do so eight intervals eight recoveries and Then let's have a cool down. Let's have a couple of kilometers of cool down And let's make sure that's based off our 5k pace as well So you do need to make sure that each Section is based off the pace that you want it to be based off 5k pace for the intervals 5k pace for the the warm down and again for the warm up So the intervals are going to be at 100% of our 5k pace now interestingly What else you can do is you can add text. So say I want to add a text event We've just we click the text event button here and We get this text up here now. We can move this to wherever we want. So let's say we want a Introduction so that's going to happen at 500 meters in so you can see it says 200 meters there Hello, welcome. Oh Yeah, I didn't spell that right Hello Well come along And then we'll have another text event. So click that and we'll go To the start of the workouts Now the problem with this is you need it What the developer needs to do is bring these text messages forward so we can see them on top of the intervals but we can type in here let's go and Then let's have one at the end We'll drag that across to the end all finished well done So you can have text messages you can have a warm up you can have a cool down You can basically build whatever work out you want again Let me just go back to these text messages here say I was having so I was doing a steady paced run Now if we were to do this and say we were to raise this and we're going to run at a hundred and ten percent of our 5k pace We're doing four kilometers at a hundred and ten percent of oh it says at one mile pace So yeah, we need to change it don't we need to remember to change it to 5k pace Our text messages get hidden. So look that text message there Goes behind here. So we need the developer to Change that we need Carlo to have a look at that so the text messages are either higher up or in front of The intervals here and once you've finished building your workout You can say you can delete it. You can save it. You can give it a title new workout a Description an author and what kind of workout it is So once you've saved your workout you download it onto your computer You press the the download button here Download it onto your computer and then upload it to the workout folder of the Zwift app Now if you're running Zwift on an iPhone or an Android device You you'll need to have a laptop or a computer and you'll need to download the Zwift app Onto your laptop or computer simply for the purposes of uploading the workouts to the workout folder once they're uploaded to the workout Folder it will propagate onto the cloud and then it will be available in the workout folder on your iPhone and or your Android device or your Apple TV whatever it might be that you use to run Zwift So that's it. That's the brand new graphic workout editor go to Zwift workout com and Set it for distance or time and you can create your own workouts using drag-and-drop very simple very easy to use Well done Carlo. Thank you very much. We'll see you for another how to run on Zwift very soon. Bye. Bye