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Workouts · 111

＋ New workout
⚡ Generate a workout — on rails, from a target + time

Builds warmup + intervals + cooldown for the chosen system, within your time and the realistic Load/hour cap — then opens in the editor to tweak & save.

150m Reps 12x anaerobic 44 min · 19 Load · diff 4/10 · running 20/10 Intervals anaerobic 24 min · 20 Load · diff 5/10 200m Reps 10x anaerobic 42 min · 22 Load · diff 5/10 · running 300m Reps 8x anaerobic 44 min · 20 Load · diff 5/10 · running 4x2 Anaerobic anaerobic 44 min · 38 Load · diff 5/10 6x1min Anaerobic anaerobic 44 min · 34 Load · diff 5/10 8x30s Anaerobic anaerobic 44 min · 30 Load · diff 5/10 Crit Surges anaerobic 39 min · 34 Load · diff 5/10 3500kJ Sim durability 300 min · 218 Load · diff 5/10 5h Tempo-Durability durability 300 min · 231 Load · diff 5/10 Big'un + Tempo Finish durability 240 min · 169 Load · diff 5/10 Endurance + Late Threshold durability 164 min · 135 Load · diff 4/10 Gravel Pattern Ride durability 240 min · 185 Load · diff 5/10 Hill Reps 6x90s durability 44 min · 19 Load · diff 4/10 · running Kenyan Hills durability 40 min · 18 Load · diff 4/10 · running Long Run w/ MP Finish durability 102 min · 36 Load · diff 4/10 · running Marathon-Pace 2x20 durability 70 min · 31 Load · diff 4/10 · running Michigan durability 48 min · 26 Load · diff 5/10 · running Aerobic Run 45 endurance 45 min · 12 Load · diff 2/10 · running Aerobic Run 60 endurance 60 min · 16 Load · diff 2/10 · running Big'un endurance 240 min · 169 Load · diff 3/10 Endurance + Tempo Bursts endurance 95 min · 72 Load · diff 3/10 Fast-Finish Long Run endurance 97 min · 37 Load · diff 4/10 · running Fasted AM Z2 endurance 75 min · 48 Load · diff 2/10 Long Run 120 endurance 120 min · 32 Load · diff 3/10 · running Long Run 75 endurance 75 min · 31 Load · diff 3/10 · running Long Run 90 endurance 90 min · 24 Load · diff 3/10 · running Z2 Base 120 endurance 120 min · 87 Load · diff 2/10 Z2 Base 150 endurance 150 min · 102 Load · diff 3/10 Z2 Base 180 endurance 180 min · 127 Load · diff 2/10 Z2 Base 60 endurance 60 min · 44 Load · diff 2/10 Z2 Base 90 endurance 90 min · 65 Load · diff 2/10 Core + Breath mobility 25 min · 0 Load · diff 2/10 · yoga Dynamic Activation mobility 15 min · 0 Load · diff 1/10 · yoga Hamstring + Posterior mobility 28 min · 0 Load · diff 1/10 · yoga Hip Mobility mobility 30 min · 0 Load · diff 1/10 · yoga Post-Ride Stretch mobility 20 min · 0 Load · diff 1/10 · yoga Thoracic + Shoulders mobility 24 min · 0 Load · diff 1/10 · yoga Yin Recovery mobility 40 min · 0 Load · diff 1/10 · yoga Yoga - Mobility Flow mobility 45 min · 0 Load · diff 2/10 · yoga Yoga - Restorative mobility 30 min · 0 Load · diff 1/10 · yoga 10x10s Sprints neuromuscular 49 min · 31 Load · diff 4/10 Hill Sprints 6x neuromuscular 33 min · 10 Load · diff 4/10 · running Hill Sprints 8x neuromuscular 46 min · 29 Load · diff 4/10 Peak Power 6x neuromuscular 45 min · 25 Load · diff 4/10 Standing Starts neuromuscular 46 min · 32 Load · diff 4/10 Strides 8x20s neuromuscular 30 min · 9 Load · diff 3/10 · running Active Recovery 30 recovery 30 min · 14 Load · diff 1/10 Coffee Spin recovery 45 min · 17 Load · diff 1/10 Easy Run 30 recovery 30 min · 4 Load · diff 1/10 · running EZ PZ recovery 60 min · 25 Load · diff 1/10 Recovery 60 recovery 60 min · 27 Load · diff 1/10 Recovery Jog 40 recovery 40 min · 6 Load · diff 1/10 · running Shakeout 20 recovery 20 min · 3 Load · diff 1/10 · running Anti-Rotation Core strength 35 min · 0 Load · diff 2/10 · lifting Core + Stability strength 30 min · 0 Load · diff 2/10 · lifting Hypertrophy - Legs strength 60 min · 0 Load · diff 4/10 · lifting In-Season Maintenance strength 40 min · 0 Load · diff 3/10 · lifting Plyometrics - Lower strength 40 min · 0 Load · diff 4/10 · lifting Posterior Chain strength 55 min · 0 Load · diff 4/10 · lifting Single-Leg Stability strength 50 min · 0 Load · diff 3/10 · lifting Strength - Full strength 50 min · 0 Load · diff 3/10 · lifting Strength - Lower strength 50 min · 0 Load · diff 3/10 · lifting Strength - Power strength 50 min · 0 Load · diff 4/10 · lifting Strength - Upper strength 55 min · 0 Load · diff 3/10 · lifting 2x20 Sweet Spot sweet spot 72 min · 67 Load · diff 3/10 3x15 Sweet Spot sweet spot 80 min · 77 Load · diff 4/10 3x18 Sweet Spot sweet spot 89 min · 88 Load · diff 4/10 4x12 Sweet Spot sweet spot 84 min · 80 Load · diff 4/10 5x10 Sweet Spot sweet spot 90 min · 86 Load · diff 4/10 SS Over-Unders sweet spot 68 min · 78 Load · diff 4/10 2x20 Tempo tempo 76 min · 58 Load · diff 3/10 2x25' tempo tempo 80 min · 66 Load · diff 3/10 3x15 Tempo tempo 80 min · 65 Load · diff 3/10 Progression Run 50 tempo 52 min · 23 Load · diff 4/10 · running Tempo 2x15 tempo 56 min · 24 Load · diff 3/10 · running Tempo 4x10 tempo 76 min · 64 Load · diff 3/10 Tempo Run 25 tempo 45 min · 27 Load · diff 3/10 · running Tempo Run 40 tempo 48 min · 20 Load · diff 3/10 · running 10k Pace 4x2k threshold 62 min · 33 Load · diff 4/10 · running 20-min FTP Test threshold 55 min · 58 Load · diff 4/10 2x15 Threshold threshold 66 min · 65 Load · diff 4/10 2x20 Threshold threshold 76 min · 82 Load · diff 4/10 3x10 Threshold threshold 65 min · 67 Load · diff 4/10 4x10 Threshold threshold 80 min · 84 Load · diff 4/10 Cruise 4x1mi threshold 58 min · 30 Load · diff 4/10 · running Cruise 5x1k threshold 50 min · 24 Load · diff 4/10 · running Over-Unders 4x8 threshold 84 min · 112 Load · diff 5/10 Run Cruise Intervals threshold 45 min · 37 Load · diff 4/10 · running Tempo-Threshold 30 threshold 50 min · 28 Load · diff 4/10 · running The Hour threshold 60 min · 72 Load · diff 4/10 Threshold 2x12 threshold 50 min · 25 Load · diff 4/10 · running 30/15 VO2max vo2max 29 min · 25 Load · diff 5/10 30/30 Fartlek vo2max 36 min · 17 Load · diff 5/10 · running 4x4 VO2max vo2max 48 min · 49 Load · diff 5/10 5k Time Trial vo2max 42 min · 33 Load · diff 5/10 · running 5x5 VO2max vo2max 70 min · 71 Load · diff 5/10 6x3 VO2max vo2max 56 min · 58 Load · diff 5/10 8x2 VO2max vo2max 52 min · 54 Load · diff 5/10 Batman Intervals vo2max 36 min · 30 Load · diff 5/10 Ladder 1-2-3-2-1 vo2max 35 min · 16 Load · diff 5/10 · running Micro VO2 vo2max 31 min · 28 Load · diff 5/10 Mona Fartlek vo2max 40 min · 21 Load · diff 5/10 · running Pyramid 1-2-3-2-1 vo2max 38 min · 32 Load · diff 5/10 Run VO2 5x3 vo2max 45 min · 48 Load · diff 5/10 · running Seiler 4x8 vo2max 60 min · 72 Load · diff 5/10 Spanish Intervals vo2max 30 min · 25 Load · diff 4/10 VO2 12x400m vo2max 56 min · 35 Load · diff 5/10 · running VO2 5x1k vo2max 52 min · 35 Load · diff 5/10 · running VO2 6x800m vo2max 50 min · 32 Load · diff 5/10 · running Yasso 800s vo2max 72 min · 46 Load · diff 5/10 · running