The Workout Library

The Workout Library is where you find, build and keep structured workouts: Stride's own, ones your team shares with you, and the ones you have built or saved yourself.

Browsing workouts#

On the web, open Workouts from the main navigation. In the iPhone and Android apps, use the Workouts tab. If you open the library in a phone browser, Stride sends you to the app's page on the App Store or Google Play instead.

On the web, the filters sit on the left and you can switch between Card view and Table view. Each card shows:

• the name and a sport badge (a lock means the workout is private)
• its duration, or its distance for a distance-based workout
• TS (Training Score), Intensity and the time above FTP (>FTP)
• its first tag, and who made it
• a small profile of the session for rides and runs, or the exercise list for strength workouts

Filtering and searching#

• Activity Type: Ride, Run, Swim or Strength.
• Duration: <15m, 15-30m, 30-45m, 45-60m, 1-1.5h, 1.5-2h or 2h+.
• Creator: you, or any person or team whose workouts you can see.
• Tags: search for a tag and tick it.

Filters combine, so each one narrows the list further. Type in Search workouts... to search, and choose Clear all to start again. The apps have the same search and a filter sheet.

The library beside your calendar#

On the web calendar, Library opens your workouts in a panel on the left, so you can drag one straight onto a day. It is built for big team libraries:

• Choose a sport (All, Ride, Run or Swim) and a creator. Everyone shows every workout you can see; pick My workouts, a team or a person to see only theirs. You can search the list of creators by name.
• Any length narrows the list to one duration.
• Under Tags, every tag is a folder showing how many workouts carry it. Only tags with workouts for the sport and creator you chose are listed.
• Open a tag to see its workouts. Above them, Also tagged lists the other tags those workouts carry, as folders inside it: open Threshold and then Over Unders to see the workouts tagged with both. The path at the top takes you back up.
• All workouts lists everything without picking a tag.
• The menu beside a list's title sorts it: Newest (or Best match while you search), shortest or longest first, easiest or hardest first by intensity, or by name.
• Searching also suggests tags whose names match what you typed. Inside a folder, the search looks only within it.

The panel remembers your sport, creator, length, sort and open folder until you change them.

Workouts on your calendar#

When a workout goes onto your calendar, that session gets its own private copy. Changing the session, with Edit with AI or Manual under the workout in the session preview, changes only that day. The library workout, and anyone else who has it planned, stays as it was.

Session copies do not show in the library, including workouts Stride AI writes for your plan. If you like the version you ended up with, choose Save to your library in the same row.

A coach planning on an athlete's calendar owns the session workouts they write, so their name is on them. They stay off the coach's library too until the coach chooses Save to your library.

Building a workout by hand#

Choose New Workout. This opens the Stride AI builder (see Creating Workouts). To build it yourself, choose Manual builder.

1. Give the workout a name and, if you like, a description.
2. Choose the Sport (Ride, Run or Swim) and the Target: % of FTP, % of Critical Power or Watts for rides; % of Threshold Pace or Absolute Pace for runs and swims. Any sport can use heart rate instead: % of Max Heart Rate, % of Threshold Heart Rate or Heart Rate (bpm).
3. Choose whether steps are measured by time or distance.
4. Add step for each part of the session. A step has a low and high target and can ramp from one to the other. It can also carry a cadence range or a coaching cue, or end when you press lap.
5. To repeat a set, tick its steps, enter how many times it repeats (2 to 20) in the box beside Repeat group, then choose Repeat group. Put the recovery inside the group as its own step.
6. Drag steps to reorder them. Duplicate, undo and redo are there too.
7. Add tags under Tags & sharing. If you are a team admin, Assign to Team gives the workout to that team.
8. Choose Save workout.

If you would rather type, the Text tab takes the same short format Stride AI writes. The header shows the estimated Training Score (Est. TS) as you build.

Workouts you build are private to you, or to your team if you assign them. Strength workouts have their own editor, built from exercises and sets; see Strength Training.

Importing a workout file#

You can bring in a FIT workout file, such as one exported from a head unit or another training platform. On the web, go to Settings > Import and choose the file under Activity history; Stride recognises it as a workout and adds it to your library. Drop it on a day in your calendar instead and it is added to your library and planned for that day.

Power, pace, heart rate and cadence targets come across. Heart rate zones (rather than a range in beats per minute or a percentage of max) are kept as notes on the steps. Uploading the same file again does not make a second copy.

Editing a workout#

On the web, if you made the workout, choose Edit. Anyone can choose Edit with AI and describe a change. If the workout is not yours, the result is saved as your own copy. If it is yours, you can Update Workout or Save as New.

Scheduling a workout#

On the web, choose Add to Calendar on the workout's page, pick a date and choose Confirm Date, or drag a workout onto a day. In the apps, choose Add to Calendar on the workout.

Doing a workout#

• Indoors in the app: ride it with the workout player on iPhone or Android.
• On your devices: planned workouts go to your connected devices a few days ahead. Garmin, Wahoo and COROS take rides, runs and swims; Zwift takes rides and runs; ROUVY, Hammerhead and Magene take rides. Apple Watch gets 14 days ahead from the iPhone app.
• Strength: log a strength workout set by set in the app. Strength workouts are not sent to devices.

Downloading a Zwift file (.zwo)#

Downloading works from a planned session rather than the library. Open the session on your web calendar and choose Download Zwift workout (.zwo) under the workout, or use Download Zwift workout in the activity page's Actions menu. You can import the file into Zwift, TrainingPeaks Virtual and other apps that read .zwo. Rides and runs can be downloaded. Swims and strength sessions cannot, and Stride does not export .erg, .mrc or FIT workout files.

Deleting a workout#

The person who made a workout, or a team admin of its team, can delete it from the workout's page. Deleting hides it from the library and search; any session already on a calendar keeps its copy.