The workout builder: edit a planned workout or build your own

The workout builder lets you change a planned session step by step, or build a new one from scratch. The chart, duration and training load update as you edit. When you save, the workout goes straight to your calendar, so it syncs to your watch, bike computer or Zwift like any other session.

The builder is available on every plan, on the web and in the iPhone and Android apps. On a phone, update the app to the latest version first.

Where to find it

• Edit a planned workout: open an upcoming session on the calendar and choose Edit workout.

• Build a new workout: on the calendar, use + Add on a day and choose Build workout. On the web you can also do this from a week on the Training Plan page.

• From Train: adjust a generated workout with Adjust before you add it, or switch to Build your own to start from an empty workout. Workouts you build yourself don't count toward your monthly generated workouts.

• From Coach+: when Coach+ proposes a workout, tap Edit to fine-tune it before you approve.

What you can change

• Steps: add, remove and reorder steps in the warm-up, main set and cool-down, and give a step a name.

• Repeats: change the number of reps. Edit a step inside a repeat once and it applies to every rep.

• Length: each step runs by time, by distance, or until you press the lap button.

• Targets: % FTP, watts or power zone; % of threshold pace, a pace such as 4:30, or pace zone; % max heart rate, % LTHR or heart-rate zone; free ride or by feel. Ranges (88-94%) and ramps work too.

• Extras per step: cadence or stroke rate, and Hide power for Zwift.

• The whole workout at once: make it 5% easier or harder, or the main set shorter or longer.

While you edit you see the duration, TSS, intensity and distance, how they compare with the original, and what your plan expected for that day. Short checks flag things like a missing warm-up or a very short recovery. Reset to original undoes all your changes until you save.

What happens when you save

An edited workout replaces the same calendar entry, so the sync to your devices and the pairing with your activity afterwards keep working. The session now counts as yours: later plan updates keep it as it is and adjust the rest of the week around it instead of replacing it.

Describe a workout (Max)

On Max you can describe a session in words, for example "4x8 min at threshold with 3 min easy between", or add a photo of a workout from a coach or a book. The builder writes the steps for you. Anything it had to assume, like a warm-up you didn't mention, is marked so you know what to check before you save. While editing you can also describe a change ("make the reps 6 minutes").

On the web and Android, Review checks the workout against your plan, your readiness and your week, and suggests changes you can apply with one tap.

Workouts that can't be edited here yet

A few workouts open read-only with the note This workout can't be edited here yet: a repeat inside another repeat, steps that use a custom zone, an unusual target type, or more than 60 steps. Use Edit in Intervals.icu for those. On-screen text messages set in Intervals.icu are kept as they are when you save.

Sports

Rides, runs, trail runs, swims, walks, hikes, rowing and Nordic ski.