FormBeat Workout Builder Free Cycling Workout Builder
Create structured cycling workouts in your browser. Drag to fine-tune, then export to Zwift, your trainer app or head unit.
6x 4m 110%, 5m 50%
, or just
45 min
for a surprise workout —
.
How to use the Cycling Workout Builder
What you can do
- Type workouts in plain text
— durations, % FTP, watts, zones (z1–z7), ranges, ramps, cadence and repeats (
6xor6*). - Build visually — drag a bar's top edge for intensity, its right edge for duration.
- Steady, ramp & repeat steps with per-step cadence; reorder, duplicate, copy/paste, undo/redo.
- Live metrics — duration, TSS, IF, average target, total work (kJ) and time-in-zone.
- Editable power zones coloured on the chart.
- Templates — endurance, sweet spot, threshold, over-unders, VO2 max, 30/30s and an FTP ramp test.
- Export ZWO (Zwift), ERG, MRC and FIT (Garmin/Wahoo); import ZWO/ERG/MRC.
- Autosave & share — workouts save in your browser; share one with a link. Sign in to use your real FTP & zones.
Frequently asked questions
Is the workout builder free?
Yes — it's completely free and works without an account.
What file formats can I export?
ZWO for Zwift, ERG (watts) and MRC (% FTP) for TrainerRoad and most trainer apps, and FIT for Garmin and Wahoo head units.
Can I make a custom Zwift workout?
Yes — build your intervals, then export a ZWO file and add it to your Zwift workouts folder (or import it). It's a free way to create and edit custom Zwift workouts without writing XML.
Can I import an existing workout?
Yes — paste a ZWO, ERG or MRC file (or interval text) and it loads into the editor, fully editable.
Do I need to know my FTP?
Targets are set as a percentage of your FTP. Enter your FTP for accurate watts, or sign in to FormBeat to use your real FTP and zones.