Training Plans and Structured Workouts Archives - Cadence

How do I sync training plans from other services?

ryan — Thu, 19 Mar 2026 16:21:10 +0000

Cadence currently supports downloading training plans from Intervals.icu, but other services will be added in the future. To sync your training plans: Note that Cadence doesn’t sync the calendar from Intervals.icu, but training plans all have date offsets from the start date you choose.

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What workout formats can be imported into Cadence?

ryan — Wed, 29 Oct 2025 16:19:59 +0000

Cadence supports importing its own .json files, Intervals.icu’s .json files, as well as standard .erg, .mrc, and .zwo files. Why don’t imported values match? When importing .erg and .mrc files, if there’s an FTP set in the file, then Cadence (and other services, like Intervals.icu) converts that into a threshold percentage. Converting to a percentage […]

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Personalized Coaching

ryan — Thu, 11 Sep 2025 03:15:44 +0000

Take Your Training Beyond Standard Plans – with Topway Coaching Athletes using Cadence’s built-in training plans and workouts are already following programs designed by Topway Coaching. These plans were created to provide a strong foundation for every athlete. But while following a plan is a great start, real progress comes from coaching that’s built for […]

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What does workout and step compliance mean and how does it work?

ryan — Sun, 03 Aug 2025 20:18:44 +0000

Compliance is Cadence’s answer to the question: “How closely did I follow each workout step and the workout as a whole?” It scores every structured step—and the whole workout—on a scale from 0% (way off target) to 100% (nailed it). Each workout step is all about targeting specific zones for specific metabolic and muscle activation. The […]

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Can Cadence control bike trainers in ERG mode?

ryan — Sun, 03 Aug 2025 14:24:14 +0000

Cadence isn’t able to control trainer resistance in ERG mode yet, but it’s planned for a future update.

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How do I find a specific Training Plan or Workout?

ryan — Sat, 02 Aug 2025 19:58:44 +0000

When viewing Training Plans or Workouts, use the Filter, Sort by, and Group by options at the top of the screen.

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Cadence’s Included Training Plans and Workouts

ryan — Sat, 02 Aug 2025 19:54:35 +0000

Because you can edit or delete the included Training Plans and Workouts, the original Training Plans are provided here if you ever want to download and import them. Also see Tips from the Coach for guidance on getting the most from these plans and Personalized Coaching if you’d like to take your training to the […]

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How do I backup or share a Training Plan or Workout?

ryan — Fri, 01 Aug 2025 22:23:20 +0000

When viewing a Training Plan or Workout, tap the “Share” button at the top-right of the screen. The file will be saved in Cadence’s .json format and can be used to import back into Cadence.

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Tips from the Coach for Cadence’s included Training Plans and Structured Workouts

ryan — Fri, 01 Aug 2025 21:58:47 +0000

Cadence comes with a set of premade Training Plans and Workouts and a lot of effort has been put in to creating them. It is important to attempt to follow each Workout Step “as close as possible”. Even if a Step feels easy, e.g. 5 minutes at 50%, it is NOT better to do that […]

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How do I create or edit a Training Plan?

ryan — Fri, 01 Aug 2025 21:39:11 +0000

Training Plans are simply a collection of associated Workouts with date offsets. You can create Training Plans from scratch, import shared Training Plans that were originally created with Cadence, and download Training Plans from supported services. To add and modify Workouts in a Training Plan: Once in “Edit” mode, use the up and down arrows […]

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