Workout builder

Guide
980

Are you able to mix and match HR, Pace and Power in between different aspects of the workout. e.g. for running

warmup

  • 45m Z1 HR

workout 5x

  • 1m Interval Z5 Pace

  • 30m Z1 HR

981

Hi, I also used ChatGPT to get a consolidated guide to intervals.icu workout builders syntax and rules. Should help anyone trying to understand what is going on without having to search over the entire topic in the forum.

Basic Syntax

:page_facing_up: Example Workout

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Warmup

  • 10m @ 60% 90 rpm

Main Set

3x

  • 4m @ 100% 85 rpm

  • 2m @ 50% 90 rpm

Free Ride with Target

  • 10m free @ 0.85-0.95

Cooldown

  • 5m @ 50% 90 rpm
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982

No. Each step can have different types of targets (power/hr/pace) but the athlete needs to choose one way to do the workout i.e. all power, all pace or all hr.

1 Like
983

Solved!

When I planned a running workout with Garmin, the watch showed me the time of the last interval for a few seconds after an interval. So I could see at a glance how fast I was at distance-based intervals. Is that also possible here?

It works with the text “intensity=active”. Now I get the elapsing time displayed after the interval. :upside_down_face:

985

I have the following problem. This is my Workout:

Warmup
- Press lap 2km intensity=warmup

Main set 10x
- Run 400 meters intensity=active
- Recovery 200 meters intensity=rest

Cooldown
- Press lap 2km intensity=cooldown

My questions

  1. In the activity there is always an incorrect “recovery” with one second. I’ve seen it many times. This is also the only one listed under the [Recovery] column. What is it?
  2. The rows “Run” and “Recovery” are not divided into the columns [Work] and [Recovery]. Everything except line 3 is [work]. Is there a way that the intervals are assigned with “intensity = active” to [Work] and “intensity = rest” to [Recovery]?

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986

Intervals.icu creates the work intervals and the gaps between them are “recovery”. So likely there is a rounding issue between the laps when you get a 1s recovery interval.

I have added support for setting lap intensity from the workout step messages in the fit file when intensity is not already set on the laps (your case). I will deploy that on Tuesday AM. Then if you do Actions → Reprocess file you will get “intensity = rest” = Recovery.

987

This is exactly what I would like to have

1 Like
988

Hello All,

Have you ever set up a Swim workout?
Do you have any samples?
I mean, they should be based more on distance than HR…

Thank you in advance

989

Use the workout builder and post your questions if something isn’t clear

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990

Thank you - I try it this way :slight_smile: .

991

Thank you. Now it works. “intensity = warmup, active, cooldown” is assigned to work. “intensity = rest” ends up in recovery.

1 Like
992

Hi,
If I’m not mistaken, 1’30 will be correctly interpreted by the workout builder as 1’30s, even if I don’t write (or forget) the “s” (for seconds).

But the same doesn’t happen with 1h30, where the minutes will not be recognized. We have to write 1h30’.

993

once you’re used to using the the full format, it’ll be a breeze
-1h30m2s Z2
-1h0m5s Z2

1 Like