Import Workouts
Already following a training plan? VeloLoop can import structured workouts from popular cycling platforms.
Supported formats
| Format | Extension | Source | Power model |
|---|---|---|---|
| ZWO | .zwo | Zwift, TrainingPeaks | FTP percentage |
| ERG | .erg | TrainerRoad, CompuTrainer | Absolute watts |
| MRC | .mrc | CompuTrainer, PerfPRO | FTP percentage |
| FIT Workout | .fit | Garmin Connect, TrainingPeaks | Absolute watts |
| VeloLoop JSON | .json | VeloLoop export | Absolute watts |
How to import
- 1Open the Workout Builder in VeloLoop.
- 2Click Import and select your file.
- 3VeloLoop shows an Import Preview with the workout name, steps, duration, targets and any warnings.
- 4If the file uses FTP-relative targets (ZWO or MRC), enter your FTP in watts.
- 5Review the converted steps. Adjust the power tolerance if needed (default is ±5%).
- 6Click "Apply as Draft" to continue editing, or "Import & Save" to save as a preset.
FTP and power tolerance
ZWO and MRC files express power targets as a percentage of your Functional Threshold Power (FTP). During import, VeloLoop asks for your FTP in watts and converts every target to an absolute watt range.
Example: At 200 W FTP with a 5 % tolerance, a 100 % FTP target becomes a range of 190–210 W.
You can adjust the tolerance during the import preview. Your FTP value stays on your computer and is never uploaded anywhere.
Ramp handling
Progressive ramps (warmups, cooldowns and similar) are converted into short fixed-power blocks of 15 seconds each by default. This gives you a smooth, stepped progression through the ramp.
Example: A 5-minute warmup from 50 % to 75 % FTP at 200 W FTP becomes 20 blocks stepping from 100 W to 150 W.
Free-ride sections
Free-ride sections have no power target. VeloLoop will not apply screen feedback during these intervals, so you can ride at whatever intensity you like.
Repeat groups
Interval repeat blocks are imported as repeat groups with up to 20 repetitions per group. The total number of expanded steps (after all repeats) must stay within the 200-step maximum.
Limitations
- Zone-based targets in FIT workout files cannot be converted to absolute watts. These sections appear as free-ride with a warning.
- Non-time-based durations (e.g. distance-based intervals) are replaced with a 10-minute placeholder.
- Video and audio cues from ZWO files are not imported. Text events are preserved as step notes.
- Maximum 200 expanded steps per workout (after ramp expansion and repeat unrolling).
- Maximum file size: 10 MB.
- FIT activity files (ride recordings) are not workout files. VeloLoop will tell you if you select one by mistake.
Troubleshooting
| Problem | Cause | Fix |
|---|---|---|
| File not recognised | Wrong file type or corrupted file | Check the extension matches a supported format. Re-export from the source platform. |
| "This looks like a FIT activity, not a workout" | You selected a ride recording instead of a planned workout | FIT activity files (.fit) recorded by a bike computer are not workout files. Export the planned workout from Garmin Connect instead. |
| Too many steps | Workout exceeds the 200-step limit after expanding repeats and ramps | Simplify the workout by reducing repeat counts or combining similar intervals. |
| Power targets seem wrong | Incorrect FTP value during import | Re-import with your current FTP. All percentage-based targets are recalculated. |
| Some sections show "free ride" | Zone-based targets in FIT files cannot be converted | VeloLoop marks these as free-ride with a warning. Set manual targets after import if needed. |
| Duration shows 10:00 for a section | Non-time-based duration (e.g. distance-based) in the source file | VeloLoop uses a 10-minute placeholder. Adjust the duration manually after import. |
| File too large | File exceeds the 10 MB size limit | Check whether the file contains embedded media or extra data. Re-export a clean version. |
How to export from popular platforms
Each platform handles workout exports differently. Here are some starting points.
Zwift
Custom workouts are saved as .zwo files in your Documents/Zwift/Workouts folder.
TrainerRoad
Export a workout as .erg from the web calendar view.
Garmin Connect
Download a planned workout as .fit from the workout page. Make sure you download the workout, not a completed activity.
Note: Export options may change as platforms update. If an imported file does not look right, check the troubleshooting table above or get in touch.