You can now build structured workouts with automatic duration and training load. The workout is edited as “plain text” and the steps, power etc. are extracted automatically. So you can cut past between workouts, emails whatever you like. Tx very much to @steve_neal for taking the time to show me how other workout builders work!
Percentages of FTP and max heart rate are expanded using the current athletes settings. The bars are coloured according to the athletes training zones (for power and HR).
Create workout steps by starting a line with a ‘-’ and using the following constructs:
- A duration “30s”, “10m”, “1m30” etc.
- 100w, 80% (of FTP), 60% HR (of max heart rate), 100% LTHR (of threshold HR), 90 rpm (cadence)
- Ranges 100-140w, 80-90% (of FTP) etc.
- Ramps “Ramp 100-200w” or “Ramp 60-80%” (of FTP)
- and whatever additional text you like
Update: 3rd April 2022: Distanced based workouts supported
Create repeats by including “6x” or whatever in the line before a set of steps.
The text for the example above looks like this:
Warmup
- 20m 60% 90-100rpm
Main set 6x
- 4m 100% 40-50 rpm, power is less important than getting the torque
- 5m recovery at 40%
Cooldown
- 20m 60% 90-100rpm
You can use the “Add Step” button and complete its fields to append a new step or just cut and paste other steps:
The “End when lap button pressed” option adds “Press lap …” to the step. Currently this only works on workouts pushed to Garmin devices via Garmin Connect integration. This is a handy feature for outdoor workouts.
You can mix power and HR steps in the same workout. Training load for HR based workouts is calculated using HRSS (normalised TRIMP).
Steps can have text prompts. All the text prior to the duration or power specification becomes the text for the step. Example:
- Recovery 30s 50%
The text prompt for that step will be “Recovery”.
Upload and convert existing MRC, ERG and ZWO (Zwift) files using the “Upload” button.
Download the workout using the “Download” button. Supports ZWO (Zwift), MRC and ERG files.
Update 15th April 2022:
You can now use zones instead of % of FTP or whatever:
- 60m Z2
For 60 mins at zone 2 power.
- 60m Z2 HR
Same but using heart rate. “Pace” also works.
