TrainNow: on-demand workouts

TrainNow — the Train tab — generates a one-off workout for right now, outside your weekly plan. Use it for spontaneous sessions, a change of plan, or to top up your week.

Creating a workout

1. Pick a sport — Ride, Run, Trail Run, Swim, Walk, Hike, Strength, or Brick.

2. Set the target — choose a Duration or a Target TSS, and the date (defaults to today; you can schedule it ahead).

3. Get options — tap Get Workout Options for AI-recommended workouts tuned to your current readiness (you'll see today's health signals first). Or use Quick Pick to choose a workout category, or All Workouts to search the full library.

4. Upload — pick a workout, then Upload to Calendar. It lands on your Intervals.icu calendar (and syncs on to Zwift, your Garmin/Wahoo, etc.). Then Start Over for another.

Brick workouts

Pick Brick to build a bike-then-run session. Choose a pattern — Transition brick (Sweet Spot ride + short Z2 run) or Long endurance brick (Z2 ride + Z2 run) — set the ride and run durations, and tap Generate brick. You'll see the bike part, a T2 transition, and the run part, then Upload brick to calendar adds both as a pair.

How many can I create?

Free members get 3 TrainNow workouts per month. Pro and Max get unlimited TrainNow workouts.