The Workout Generator

The Workout Generator builds one structured workout from a description in plain English. The Training Planner plans whole weeks of your calendar; the generator focuses on a single session, built exactly the way you describe it.

Where to find it#

• On the web: go to Workouts and choose New Workout. Pick Ride, Run, Swim or Strength, then describe the session. You can also open an empty planned session on your calendar and choose Create Workout With AI, or Edit with AI on a session that already has a workout.
• On iPhone: tap +, choose Add Workout, then Build with AI for a ride or run, or set the type to Strength and choose Build Strength Workout.
• On Android: open the quick actions, choose Workout (Build One with Stride AI), or use Build with AI when adding a session.

How it works#

1. Describe the workout you want.
2. Review the draft: its duration (or distance), its power or pace profile, and a short note on Why this workout. For rides you also see how deep it takes your W′ balance.
3. Refine it with follow-up messages, or tap a suggestion such as Make it easier or Longer warm-up. Each follow-up changes the current draft and keeps the rest of it, so you only need to say what to change.
4. Save it. From Workouts, choose Accept workout to save it to your library. From a calendar session, accepting attaches it to that session only; choose Save to your library if you want to keep a copy there too.

If you write the session out exactly (or paste one in), it is reproduced as written rather than reshaped.

How intensity works#

Rides are written as a percentage of your FTP by default, or of your Critical Power if you choose % CP. Runs use percentages of your threshold pace, and can use exact paces when you ask for them. Cadence ranges are supported.

On the web, rides and runs can be built on heart rate instead: choose % max HR for a percentage of your maximum heart rate, or % LTHR for a percentage of your threshold heart rate. Heart rate targets are always ranges, and because heart rate takes a minute or two to settle, they suit steady blocks better than short, sharp intervals.

Because targets are relative to your thresholds, a saved workout scales with you as your fitness changes, so keep your FTP, threshold pace and heart rates up to date.

Example prompts#

Cycling#

• "2 hour zone 2 ride with stochastic sprints"
• "Race simulation for a 90-minute hilly road race"
• "Sweet spot intervals with progressive duration"
• "Tempo ride with surges like my local crit"

Running#

• "60 minute tempo run with a progression finish"
• "Half marathon race simulation"
• "6 x 800 m at 5K pace with 90 seconds jog recovery"

Strength#

• "Cycling-specific strength session focusing on single-leg stability"
• "Upper body and core, no heavy squats because of knee pain"

Strength sessions#

Strength workouts are built from the exercise library. Stride picks the exercises, then sets the reps, weights and rest from what you have logged before. If your session needs a movement the library does not have, it is added as your own custom exercise. Review every set before you choose Save workout. See Strength Training.

Adjusting a workout#

If the draft is not quite right, refine it rather than starting again:

• "Make this 20% easier"
• "Shorten this by 20 minutes"
• "Keep the structure but make the hard efforts moderate"
• "Add a longer warm-up"