Workout builder
Build a workout once, run it on your watch
Warm-up, 5 × 4' at threshold with 2' jog, cool-down. Write it with your own zones, save it to your library, put it on Tuesday. Your Garmin, Suunto or COROS beeps you through every rep.
- Nested repeats
- Sent to Garmin, Suunto, COROS
- Free for athletes and coaches
Threshold · 5 × 4'
1:05 · run · est. load 86
- Warm-upHeart rate zone 215:00
Repeat 5 ×
- IntervalPace 4:05–4:12 /km4:00
- RecoveryJog, no target2:00
- SteadyPace zone 36:00
- Cool-downEasy, RPE 314:00
Threshold · 5 × 4'
1:05 · run · est. load 86
Targets
Targets from your own zones
Each step gets a duration and one or more targets. Use a fixed value, a range, one of your zones, or a percentage of a reference: VMA, FTP, critical power, maximum heart rate or heart rate reserve.
18 km/h × 80% = 14.4 km/h → 4:10 /km
80% of VMA with a VMA of 18 km/h is 14.4 km/h, so 4:10 per km. The percentage is converted with your latest value when the workout is sent to the watch.
Targets
- Pace
- Heart rate
- Power
- Cadence
- RPE
- Zone
- % VMA
- % FTP
- % HR max
- % HR reserve
- % critical power
- Weight (strength)
Step ends after
- 01Time
- 02Distance
- 03Calories
- 04HR below or above a value
- 05Lap button
- 06Reps
- 07Open
To the watch
Sent to Garmin, Suunto and COROS automatically
Turn on workout export for your connected watch once. From then on, every structured session you or your coach plans goes to the watch for its date, and edits follow. Two services in the list do not take workouts at all, and we would rather say so here than in a support ticket.
ReceivesThrough the Garmin Training API, onto your Garmin Connect calendar and the watch. Running, cycling, pool swimming, strength, cardio, yoga, pilates.
ReceivesAs Suunto guides, for running, trail, cycling and swimming.
ReceivesRunning, trail running and cycling. The connector is new. COROS cannot delete a planned workout, so a deleted session leaves a "removed" placeholder.
NoPolar's API does not accept planned workouts. Activities and wellness data come in; nothing goes out.
NoStrava has no planned workouts. It is a source of activities only.
Library
A workout library you build once
Save any session as a template and file it in coloured folders, nested as deep as you like. Open the library next to the calendar and drag a template onto a day. Coaches drop their own templates onto any athlete's calendar.
Threshold
- Norwegian double threshold (AM)
- Norwegian double threshold (PM)
- 3 × 10' at threshold
VO2max
- 30/30 × 20
- 6 × 3' at 95% VMA
Hills
- 10 × 1' uphill
Or describe it
Type the session, get the steps
If you have an AI key connected (or Supporter), write the session the way you would text it to a friend. The AI fills in the steps with your zones. You check it and edit it like any other workout.
0:59 · 3 × 10' · 2' · 15' + 10'
Sports
Running, cycling, swimming, strength
Running and trail
Pace per km, % VMA, heart rate, running power.
Cycling
Watts, % FTP, % critical power, cadence.
Swimming
Pace per 100 m, steps by distance, rest intervals.
Strength
Reps and weight per step, notes for each exercise.
Troubleshooting
My workout isn't showing on my watch
- 1Open the watch's sync options in your settings and check that "Export workouts" is on.
- 2The session needs a structured workout. A session with only a duration has no steps to send.
- 3Sync the watch with its own app (Garmin Connect, Suunto, COROS). The workout sits there until the watch picks it up.
- 4On COROS, only running, trail and cycling are sent.
- 5Polar and Strava do not receive workouts at all.
Questions people ask
Garmin, Suunto and COROS. Polar's API does not accept planned workouts and Strava has none, so both stay activity sources only.
Yes: VMA, FTP, critical power, maximum heart rate and heart rate reserve. The watch gets an absolute pace, power or heart rate, computed from your latest value when the workout is sent.
The new version is sent for the new date. On COROS, which cannot delete planned workouts, the old slot keeps a "removed" placeholder.
Yes. Your coach builds them on your calendar or drops them from their library, and they go to your watch the same way as yours. You do not need a paid plan for that.
Yes, for everyone. On TrainingPeaks, getting planned workouts onto the watch is part of the Premium athlete plan (checked on 3 November 2026).
The rest of the weekly loop
All featuresBuild Tuesday's intervals now
Create an account, connect your Garmin, Suunto or COROS, and the next session you plan is on your wrist after the next sync.
Free forever. No credit card.