Head over to FileZilla and download it direct!
Once downloaded launch the installer and complete the installation correctly.
After installing open up FileZilla and top left you can hit “Site Manager”
Click on “New Site” bottom left and enter your 000webhost information as required
Your host is files.000webhost.com and port can be left blank in most cases
Your FTP protocol is as standard FTP - File Transfer Protocol
Encryption: do not use choose “Only use plain FTP (insecure)”
Logon type is “Normal”
Your password is the website password changeable via 000webhost.com > Manage Site > General Settings > Change Password
Ensure to select the correct security option to prevent erroneous popups.
Once you’ve saved your site, click connect and if all is well with your local connection you should be connected immediately and ready to upload!