From TrackIQ pacing to your device: turning strategy into a rideable workout

A performance strategy is only truly useful if you can actually ride it on the road or on the trainer—without constantly staring at spreadsheets or improvising in the heat of the moment.

That’s exactly what exporting is for: you let TrackIQ compute a segment-based, physically consistent power distribution—and then convert it into a format that bike computers and indoor platforms understand as a workout.

In this post we’ll cover two typical targets:

  • FIT for structured workouts on a bike computer (e.g., Garmin Edge)
  • ZWO (Zwift Workout Format) for indoor platforms and editors (e.g., Zwift Workout Builder, MyWhoosh Workout Builder)

One important note up front: the tool landscape is constantly evolving. Sometimes a web editor is the fastest route, sometimes a sync workflow via a training platform is easier. What matters most isn’t the specific tool—it’s the outcome: a FIT or ZWO export that your bike computer or indoor platform reliably understands. And for that, there are now many options—some built-in, some via proven intermediate steps.

Step 1: Get the route — from GPX/TCX or directly from the race database

The starting point is always the route. In RaceYourTrack you can load it in two ways:

If you already have a file, import it as GPX/TCX. Alternatively, choose a route directly from the event/route database (e.g., IRONMAN® courses). And if your route already exists in your training history, you can—depending on your setup—import it directly from Strava®. That saves you from hunting for “the right GPX” and gets you straight into the simulation.

Once the route is loaded, the foundation is in place: elevation profile and segmentation.

Step 2: Run TrackIQ — and bound the strategy so it’s actually rideable

TrackIQ solves a very specific problem: same watts everywhere are rarely optimal. An extra watt often buys you much more time uphill or into a headwind than it does at very high speed on flat ground or downhill. TrackIQ leverages this physics and distributes power so that ride time is minimized—without letting total load spiral out of control.

To ensure the result is not only “fast on paper” but also realistic to execute, the strategy is controlled using clear boundaries:

  • Intensity ratio (%): how high the target load may be relative to threshold power
  • Maximum threshold power (%): how strongly power spikes are capped

Depending on your setup (and optional additional rules such as spike/budget logic), this produces a profile that typically looks like this: invest more where seconds are “cheap” (climbs, headwind) and save intentionally where extra watts bring little benefit.

Step 3: Turn the pacing plan into a workout

TrackIQ output is segment-based. For devices and platforms to use it, that segment logic must be translated into structured steps.

In practice, that means: many small route sections become workout blocks you can actually ride (e.g., 30–120 seconds per section, depending on course character). Smoothing ensures the power doesn’t jitter back and forth.

The goal is not to map every bump in the road as its own step—but to create a structure that:

  • preserves the physical logic,
  • stays readable on the device,
  • and remains steady to ride on the trainer.

FIT export: Ride structured workouts on a Garmin Edge

A FIT workout is (simplified) a structured training plan that your bike computer can display as a guided session: target watts, duration, upcoming steps.

The classic workflow on many devices is simple: copy the FIT file onto the device. On the next start, the bike computer imports the workout and stores it internally in its workout library.

What you can expect outdoors: a clear step-by-step flow. You see target ranges, get prompts for the next segment, and can execute the strategy without constantly interpreting what to do.

ZWO export: Use TrackIQ as a Zwift and MyWhoosh workout

ZWO is the natural format for indoor workouts because Zwift and many editors/platforms understand it.

For Zwift, the typical process is: place the ZWO file in your Zwift account’s “Workouts” folder, restart Zwift, and the workout appears under custom workouts.

For MyWhoosh, the principle is similar, but often more convenient workflow-wise: using the web workout builder you can upload ZWO files, preview/verify them, and then add them to your MyWhoosh library.

And if you want to polish things (labels, step merging, warmup/cooldown, small tweaks), web editors such as zwiftworkout.com or the MyWhoosh Builder help. There you can also shorten the workout if needed (e.g., merge or remove blocks) and—depending on the tool—adjust intensities via FTP/threshold scaling if you want to match a different fitness level or a specific target FTP. Which interface you use is personal preference—the key is: TrackIQ provides the logic, the editor makes it “platform-pretty.”

The big win: a strategy you can actually execute

Most pacing mistakes don’t happen because someone “doesn’t know enough,” but because in the moment everything happens at once: wind, gradient, how you feel, race dynamics.

An exported workout takes away exactly what costs the most mental energy in racing or training: constantly re-deciding whether the current watts make sense.

You’re not riding the route by feel “somehow steady,” but following a strategy that already accounts for the most important physical insight:

A watt is not worth the same everywhere.

FAQ

Can I create a FIT/ZWO from any route—even without a power meter file?
Yes. If you only have GPX/TCX without power, the power comes from the model (e.g., via a strategy/simulation). Power meter data makes it more precise, but it’s not strictly required.

How granular are the steps in the exported workout?
As fine as necessary, as coarse as possible. The goal is a steady, rideable workout that reflects the route logic without breaking into micro-intervals.

Why not just ride “constant watts”?
Because the same power yields different time gains depending on speed/gradient/wind. TrackIQ uses those differences to get faster at a similar overall load.

Is ZWO only for Zwift?
No. ZWO is widely used. Beyond Zwift, various editors and platforms also support import/export.

What if my conditions change (wind, setup, FTP/threshold)?
Then it’s worth running a new simulation. Small changes can noticeably shift the optimal distribution—especially on windy or rolling courses.