Workout builder

Build a structured session step by step against your own thresholds from Zones. Duration, TSS, intensity and time in zone update as you type. Save it, put it on a calendar day, or export it to Zwift or a smart trainer.

Start from

Summary and interval graph

Sport

Steps

Durations are minutes:seconds. A range scores at its middle; warm-ups climb from the low number to the high one and cool-downs fall back.

    Time in zone

    The same zones as your Zones page.

    Save

    Saved to your account. Only you can see it.

    Your workouts

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    Put it on the calendar

    Adds this workout to a day's plan, the same way the calendar does. Days you have already trained on, or that readiness scaled on your phone, are closed.

    What the app shows: the app's workout library is built into it, so a custom workout appears on the phone as its name and length only, without these steps. On Apple Watch the app builds a generic session of that length for the sport. For the exact intervals on a trainer or in Zwift, use an export below.

    Decision: save the workout, pick a day from today on, and add it.

    Export

    Files for Zwift, ERG-mode smart trainers, or another tool.

    .zwo carries % FTP (bike) or % threshold pace (run), so Zwift scales it to your own numbers. .erg holds absolute watts from your FTP; .mrc holds % FTP. The .fit file is a standard FIT workout: copy it to a watch or bike computer that reads FIT workouts (for Garmin, the NewFiles folder over USB). Power targets become watts from your FTP, heart rate targets become bpm from your threshold HR, and pace targets need your threshold pace. RPE has no target on a device, so it is written in the step note.