A trainer workout as a file

You can download a ride from your plan as a file and do it on an indoor trainer in Zwift, MyWhoosh or WattAttack. The file is in ZWO format. All three apps read it.

You don't send the file anywhere. You download it and put it into the trainer app yourself. Nothing needs to be connected to TriCoo for this.

How to download#

1. Open Plan.
2. On a ride, tap the three dots and choose Download for indoor trainer. Or open the session and tap the same line under the card.
3. The file goes to your downloads. Its name is tricoo, the date and ride.

The item is there for rides today and on later days. Runs, swims and strength sessions don't get a file. Zwift reads a run file against paces it keeps on its own side, and TriCoo doesn't know them. So the pace in the file would drift away from your plan anyway.

Power and FTP#

Power in the file is written as a share of your FTP, your cycling threshold. For example, 0.9 means 90 percent of FTP. The trainer app works out the watts itself, from the FTP it has.

So keep FTP the same in TriCoo and in the trainer app. After the download TriCoo shows the number the file was built with. Say TriCoo has 250 watts and Zwift has 220. Then a 90 percent interval runs at 198 watts instead of 225.

If an interval has no power target, it is a free ride. The trainer doesn't hold watts, you ride by feel. A hint on how hard to go shows on screen at the start of the interval. Heart rate intervals work the same way: there is no heart rate in the file.

If something from the plan didn't make it into the file, TriCoo tells you right after the download.

Zwift#

Zwift takes files on a computer, Windows or Mac.

1. Open your Documents folder, then Zwift and Workouts.
2. There is a folder with a long number. That's your Zwift ID. If there are several, pick the one with more files.
3. Put the file into that folder.
4. Restart Zwift. The workout shows up in the workouts menu under Custom Workouts.

After the restart the workout is also on your phone, tablet and Apple TV with the same Zwift account.

MyWhoosh#

1. Open the MyWhoosh workout builder and sign in with your MyWhoosh account.
2. Upload the file. The builder shows the workout step by step.
3. Press Export to MyWhoosh.
4. The workout appears in the app in the MyWorkout folder. If MyWhoosh was open, restart it.

WattAttack#

1. Open the WattAttack website and sign in.
2. In the calendar section choose to import a workout from a ZWO file and upload the file.
3. Put the workout on the day you want in the calendar. The app then shows it in the today's plan block.

An old file after a recalculation#

The file is a snapshot of the session at the moment you downloaded it. If TriCoo recalculated the plan, the old file doesn't update itself. Download it again and replace it in the trainer app.