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Structured workouts

How to build a workout from steps: warm-up, intervals, recoveries and repeats with a pace, speed, heart rate, power or cadence target.

For coachesUpdated:
On this page

A structured workout turns "6 x 800 m hard, jog recovery" into a sequence of steps, each with an intensity target. You build the steps in the Structure step of the workout wizard or in a template - the editor is the same.

Athlete calendarPlan WorkoutStructure

  1. Turn on structure

    Switch on Structured Workout. The Workout Steps section appears below with three starter steps: a warm-up, the main part and a cool-down. Editing them is usually quicker than building the session from scratch.

    Structured Workout switch turned on with the Workout Steps section below it: a three of fifty steps counter, the summary and the starter steps

  2. Open a step

    Click ... next to a step and choose Edit. The same menu has Duplicate and Delete.

    Open warm-up step menu with the Edit, Duplicate and Delete items

  3. Set duration and target

    In the Edit Step window pick the step type, the Duration Type (for example Time, Distance or Lap Button) and the Target. In Zone, keep Custom and type a range, or pick a zone. In a planned workout the zone shows the numbers from that athlete's zones.

    Edit Step window with the Interval type, a 1 km distance and a Pace / Speed target from 4:30 to 4:20 per kilometre

  4. Build a repeat

    Click Add Step and choose Repeat. In the group menu choose Edit Repeat to set the Repeat Count, then use Add step to repeat to add the interval and the recovery. The summary above the list adds up the time and distance.

    Step list with a warm-up, a Repeat group with an interval and a recovery, and a cool-down

Drag steps to reorder them; a regular step can be dragged into a repeat group or out of it. Groups cannot be nested.

Targets by discipline

The Pace / Speed target changes its unit with the discipline:

DisciplineSpeed target
Runningpace in min/km
Cyclingspeed in km/h
Swimmingpace in min/100 m

On the bike, Power in watts or heart rate usually controls effort better.

Edit Step window in a cycling workout with a Power target from 230 to 250 watts

A swim step also has Stroke, Equipment and Drill, and distance is in metres.

Edit Step window in a swimming workout with a 50 metre distance, a pace from 1:50 to 1:40 per 100 metres and the Freestyle stroke

More in this section: Calendar

For coaches and athletes

Calendar viewsHow to browse the calendar: month, week and day views, jumping back to today and what the tiles mean.

For coaches

Adding a workoutHow to plan a workout for an athlete: the day, sport and template, details, structure and publishing.

For coaches

Editing, unpublishing and deleting a workoutHow to change a planned workout, move it back to a draft or delete it - and what the athlete and their watch see when you do.

For coaches

Copying and movingHow to move a workout to another day, reorder a day, and copy a workout to the following weeks or to other athletes.

For coaches and athletes

Completing a workoutHow to close a planned workout: linking an activity from the watch, entering a result by hand, linking from the activity side and fixing a wrong link.

For coaches and athletes

Missed and cancelled workoutsWhat to do with a workout whose day has passed: done, not done or moved; cancelling a plan as the trainer and undoing the status.

For coaches and athletes

Manually entered activityHow to log a session done without a watch from the day menu in the calendar: form fields, load from perceived exertion and linking it to a plan later.

For coaches and athletes

Uploading a file from your watchHow to add an activity from a FIT, TCX or GPX file when the watch is not connected to the app.

For coaches and athletes

Sharing a workout on a photoHow to turn an activity into a transparent sticker or frame for your own photo, pick the data fields, and when each style works best.

For coaches and athletes

Comments and wellbeingHow to discuss a specific workout in comments, rate the effort and fill in the wellbeing survey for a chosen day.

For coaches and athletes

CompetitionsHow to add a competition to the calendar: type, how it is measured, date, race priority and target.

For coaches and athletes

Your plan in Google, Apple or Outlook CalendarHow to add workouts and competitions to the calendar you already use, and how often they refresh.