How do I create or edit a Workout?

Workouts can be created from scratch, imported from various files (.zwo, .erg, .mrc, or Cadence .json), or downloaded as part of a Training Plan from supported services.

At the top of the Workout screen you’ll see various metadata:

Intensity: The average effort of the workout expressed as a percentage of your personal threshold. It’s your Workout Intensity (WI) × 100—so a value of 75% means the planned workout is at 75% of your various step thresholds.

Load: An estimate of the total training stress the workout will incur, combining both how hard and how long the workout is. It’s shown as your Workout Load Score (WLS).

Zones: This is the time spent in zones based on all workout steps. Note that seven zones are always shown as the maximum number that can be set. Different step types will all accumulate their zone times together for a single number (e.g. 10 minutes in Power Zone 2 and 10 minutes in Heart Rate Zone 2 will show a total of 20 minutes in Zone 2)

Workout Steps

A workout is comprised of a series of steps. Tap a step to edit it.

Steps can be of the following types:

• Repeat
• Power
• Heart Rate
• Cadence
• Speed
• RPE (Rate of Perceived Exertion)

For all non-repeat steps, the following options are available:

• Mode: Time / Distance / Manual
• Duration or Distance
• Style: Steady / Range / Ramp
• Unit: Threshold % / Zone / Step Type Specific Value (e.g. Watts for Power steps)
• Start and End Values
• Each non-cadence based step can also have a secondary “Cadence Range” goal set as an RPM value.

You can also add a time or distance based step with Start and End Values of zero (0). This will create a “Free” step that doesn’t count against your workout compliance score.

Editing Steps

Tap the “Edit” button next to “Steps” to remove and reorder steps.

Tap and hold on a step to drag it to a different location. Note that you can’t drag steps out of or into different Repeat based steps.