Here you can download the updated XML workout file for the default Step Test protocol used for endurance performance diagnostics.
Latest update: 2nd May 2025
This file guides your athlete through a structured, progressive step protocol designed for analysis of lactate dynamics and aerobic/anaerobic metabolism.
How to Import a Custom Workout File into Zwift
Save the Zwift File:
Download and save the .zwo workout file in the following folder on your computer:
Documents > Zwift > Workouts > [Your Zwift ID Folder]
Your Zwift ID is a numeric folder name created automatically by the app.
Launch Zwift:
Open the Zwift application on your PC or Mac. There's no need to connect a trainer yet.
Find Your Custom Workout:
Go to Workouts > Custom Workouts in Zwift. Your imported Step Test workout will appear in the list.
Use on Mobile:
After importing, the workout will sync across your devices. Open Zwift on iOS or Android and navigate to Custom Workouts to start the test from any device.
Instructions for Conducting the XML Step Test
Plan Your Test:
This protocol is a classic incremental step test, often used in lab settings but now available in a smart trainer environment. It includes:
Fixed step duration (e.g., 3 or 4 minutes per stage)
Fixed step size (e.g., +25 W or +20 W per stage)
Optional inclusion of warm-up and recovery phases
Please consult your coach for step size and protocol selection.
Prepare Your System:
Set your FTP manually in Zwift before starting the test:
Use 200W FTP for the 25W step version (typically for stronger riders)
Ensure ERG mode is active (important for consistent step loading)
Pair your smart trainer properly
Execute the Test:
Follow the on-screen instructions and pacing.
Maintain a smooth cadence.
If you need to abort a step or skip forward, use the "forward" button.
Important: There is no start/stop function on your bike computer – the test is guided entirely by Zwift.
After the Test:
End the session in Zwift and save the workout. You'll need the number for the AllOut.