The Workout Generator

The Workout Generator creates structured workout sessions from a text description. Unlike the Training Planner which schedules your calendar, the Workout Generator focuses on building individual workouts with detailed intervals, targets, and structure.

How it works#

1. Add a new activity to your calendar or open an existing planned session.
2. Select the activity type (ride, run, swim, or strength).
3. Describe the workout you want in plain English.
4. Review the generated workout with its interval structure and power/pace profile.
5. Refine through follow-up messages, or accept and save to your library.

Each generated workout includes total duration, estimated Training Score, a visual power or pace profile, and a breakdown of every interval segment.

How intensity works#

The Workout Generator sets targets using percentages of your threshold (FTP for cycling, threshold pace for running), not absolute watts or pace values. This keeps workouts scalable as your fitness changes and means you can focus on the intent of each interval rather than chasing a specific number.

Example prompts#

You can be as specific or general as you like. Here are some examples:

Cycling#

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

Running#

• "60 minute tempo run with a progression finish"
• "Half marathon race simulation"

Strength#

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

Adjusting a workout#

If the generated workout is not quite right, you can refine it through follow-up messages rather than starting from scratch:

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