Zwoop is a playful combination of the platforms and formats it connects:
It also has a fun, energetic sound that captures the essence of cycling - the "whoosh" of spinning wheels!
Zwoop was created by healthycod.in, based in Zurich, Switzerland. It was built to solve a personal problem: how to train smarter by adapting workouts to daily recovery, rather than following a rigid plan that ignores how your body feels.
Yes, Zwoop is free to use. We may introduce paid features in the future, but core functionality will remain accessible.
Whoop data syncs in real-time when you open the dashboard. Your recovery score updates daily when Whoop processes your sleep data (usually in the morning). Strain data updates throughout the day as you log activities.
If your data seems outdated, you can manually refresh by clicking the refresh button on the dashboard.
Strava data uses intelligent caching:
You can force a refresh using the refresh button on the dashboard if you've just uploaded a new activity.
Yes! If you don't have a Whoop, you can use the Manual Readiness Selector on the dashboard. Rate yourself as Green (feeling great), Yellow (moderate), or Red (tired/recovering), and Zwoop will generate appropriate workouts based on your selection.
Whoop integration provides more precise recovery data and automatic updates, but manual input works well if you're in tune with how your body feels.
Yes, but with limitations. Without Strava, you'll miss:
You can still generate workouts based on your manually entered FTP and recovery data.
A ZWO file is Zwift's workout file format. It's an XML file that describes a structured workout with segments like warmup, intervals, steady-state efforts, and cooldown. Each segment specifies target power (as a percentage of your FTP) and duration.
When you load a ZWO file in Zwift, the app guides you through the workout with on-screen targets, and ERG mode automatically adjusts your trainer resistance to hit the target power.
Step 1: Download the ZWO file from Zwoop
Step 2: Copy the file to your Zwift workouts folder:
Documents\Zwift\Workouts\[YOUR_ZWIFT_ID]Documents/Zwift/Workouts/[YOUR_ZWIFT_ID]Step 3: In Zwift, go to Training → Custom Workouts to find your workout
Zwoop uses your recovery score (from Whoop or manual input) to adjust workout intensity:
The algorithm also considers your recent strain, training load, and power curve to create workouts that help you progress without overtraining.
When generating a workout, you can choose between two modes:
Safe Mode
Stays strictly within your recovery-appropriate intensity. Best for sustainable training and when you want to avoid overreaching.
Push Mode
Allows the workout to slightly exceed your recovery limits. Use this when you're feeling good and want to push your limits, or for race preparation.
FTP (Functional Threshold Power) is the maximum power you can sustain for approximately one hour. It's measured in watts and serves as the foundation for all power-based training zones.
All workout intensities in Zwoop are expressed as a percentage of your FTP. For example:
Your power curve shows your best power output across different durations (5 seconds to 60 minutes). It's calculated from your Strava rides over the last 90 days.
For each duration, Zwoop finds your maximum average power from all your rides. This reveals your strengths (sprinter vs climber vs time trialist) and helps estimate your FTP from the 20-minute or 60-minute best effort.
Note: You need Strava connected with power meter data for the power curve to be calculated.
These are metrics from the Performance Management Chart (PMC) model used to track fitness and fatigue:
CTL (Chronic Training Load) - "Fitness"
A 42-day rolling average of your daily training stress. Higher CTL = more fitness accumulated.
ATL (Acute Training Load) - "Fatigue"
A 7-day rolling average of training stress. Higher ATL = more recent fatigue.
TSB (Training Stress Balance) - "Form"
CTL minus ATL. Positive TSB means you're fresh; negative means you're fatigued. For racing, aim for TSB between +10 and +25.
Yes! If you connect Strava and have power data from your rides, Zwoop can estimate your FTP using your power curve. The estimation uses either:
This is shown on your dashboard when Strava is connected. You can use this as a starting point or manually set your FTP in your profile if you've done a formal FTP test.
Go to Profile → Account Management → Download My Data. This exports all your data in JSON format, including your profile, generated workouts, and settings.
Go to Profile → Account Management → Delete Account. This permanently removes all your data from our systems. This action cannot be undone.
We recommend downloading your data first if you want to keep a copy.
Go to Profile and find the integration you want to disconnect. Click the "Disconnect" button next to the service.
Disconnecting removes our access to that service's API. Cached data from that service will be cleared. You can reconnect at any time by clicking "Connect" again.
No. Your data is never sold, shared with advertisers, or given to third parties. We only use your data to provide the Zwoop service.
The only external communication is with Whoop and Strava APIs to fetch your authorized data. See our Privacy Policy for complete details.
Contact us at support@zwoop.me