Creating Workouts

Describe the session you want and Stride AI writes it as a structured workout you can ride, run or swim. You can keep talking to it until it is right.

Starting a new workout#

On the web, go to Workouts and choose New Workout. Pick the sport at the top (Ride, Run, Swim or Strength). For rides, choose whether targets are set against your FTP (% FTP), your Critical Power (% CP) or your heart rate (% max HR or % LTHR). Runs use your threshold pace unless you choose one of the heart rate options.

Then describe the session in your own words, for example:

• "60-minute sweet spot ride"
• "45-minute tempo run with a warm-up and cool-down"
• "VO2 max session, 4 x 4 minutes"

Stride writes the steps with their durations or distances and targets, explains its choices under Why this workout, and for rides shows how deep the session takes your W′ balance.

In the apps, use Build with AI when adding a session. The Workout Generator has more on where to find it and how targets work.

Refining it#

Reply to change anything ("make the intervals longer", "five reps instead of four"), or tap one of the quick changes under the draft. For a ride or run these are Make it shorter, Make it easier, Make it harder, Longer warm-up and Add a cool-down; swims and strength sessions have their own. Each follow-up changes the current draft and keeps the rest of it. Start over clears the conversation.

Saving it#

When you are happy with a ride, run or swim, choose Accept workout. Check the name and description in the Save Workout dialog, then choose Save Workout. The workout goes into your library, where you can schedule it or ride it. For strength, choose Save workout on the draft.

Changing a workout later#

On the web, every workout has Edit with AI, and so does any planned session on your calendar, on the web or in the apps. Describe the change and Stride rewrites it. On a planned session the change applies to that day only. If the workout is not yours, the result is saved as your own copy.

Building by hand#

Prefer to set every step yourself? Choose Manual builder at the top of the page. The Workout Library explains the editor, and how to import a FIT workout file.