Structured Workout Plans
New features take your training plan to the next level
Today we announce a major update to our planned workouts feature. We’ve added the ability to set new types of intensity targets, to create structured workouts with warmup and interval steps, and to export planned workouts to your Garmin. Read on for more details.
New intensity target types
When planning a workout in addition to the time or distance goal you can now choose from four different types of targets: speed/pace, heart rate, power or cadence:
For each of these goals you can pick a single target, or a range or zone to stay within. If you’re going to send your workout to your watch, and depend on target-alert vibrations, it probably makes sense to use a range or zone:
This new update also adds the ability to define workouts with multiple steps, each with a duration goal and target intensity. This is great for interval workouts with active/recovery phases, or to include a warmup and/or cooldown. If you’re a coach planning workouts for a client, now you can include this in the actual workout plan — rather than relying on the client to read your notes.
For a single workout you can even mix and match goal types. For example you could start with a five minute heart rate based warmup and then perform repeating distance intervals based on pace or power goals. This is something you won't find in competing platforms.
To define steps for a workout, switch to the Steps tab and pick a step type:
Total workout time and distance will be calculated only from active steps. If you choose a Warmup, Rest, or Cooldown type the time will be excluded. After you define your steps you can also edit the total calculated time or distance.
Click the step menu to add a new step:
Continue to add steps for your workout.
If you’re doing interval repeats, you can select a group of steps to repeat. When you send the workout to your watch, you’ll be guided through each repeat.
Auto-calculated training load
Planned workouts will now auto-calculate intensity and training load effort based on your step type, duration, target goals, number of repeats, and your zone thresholds for the sport. This means more accurate training load prediction for complex structured workouts, and less work for you to estimate intensity. Of course, you can always manually override the calculated intensity.
Garmin custom workout export
And finally… we’ve integrated all these features with an export function that allows you to send your planned workouts to your Garmin watch. See our Garmin Custom Workouts blog post for full details.