Endurance Workout Editor

The editor is not optimized for small screens yet. You can use it, but it might not work properly.

Add Components

Click on the component to add it to your workout.

Drag and drop in the chart to reorder components.

Click on the component to fine tune parameters in the Workout Details section.

Warmup, Cooldown: ramp power up/down. Set high and low power, duration.

Steady: hold constant power. Set aimed power and duration.

Interval: alternate between two power levels. Set power and duration for each level, number of reps.

Warmup

Steady

Interval

Cooldown

Required field.
Please choose a name for your workout. This name will be used to identify the workout in the list of workouts.

Workout Details
Further specify your workout parameters here.
Add a component to the chart by clicking the button in the Add Components section. In the chart, click on the component to show and edit its specified parameters.

General
Choose your endurance workout type.
If your desired workout type is not listed, please send us a message here and we will work on it.
Whatever you choose, the workouts structure will be the same.

Note: The TSS (Training Stress Score) value is calculated based on the component types and the power/duration values you enter.
You can read more about our load management handling in the Load Management section.

Workout Type

TSS

Component Specification
Choose the desired component specification.

Power (in Watt): is the desired power output on the bike or goal intensity for other sport types.
For a Steady component it is the constant power.
For a Warmup or Cooldown component it is the ending power.

Duration (in seconds): is the time you want to spend on the component.

Start Power (in Watt): is the starting power for a Warmup or Cooldown component.

Note:Warmup and Cooldown only differ in the order of the power values. You can easily make a Warmup a Cooldown by switching start and end power.
You can also edit the component by dragging in the chart.

Some calculations that might be useful for you:

1min = 60s

3min = 180s

5min = 300s

7min = 420s

10min = 600s

12min = 720s

15min = 900s

Power (W)

Duration (s)

Interval Specification
Choose the desired component specification.

On Power (in Watt): is the desired power output on the bike or goal intensity for other sport types.
It is a constant power for the On phase of the Interval component. The On phase is the first phase of the Interval component.

On Duration (in seconds): is the time you want to spend on the On phase of the Interval component.

Off Power (in Watt): is the desired power output on the bike or goal intensity for other sport types.
It is a constant power for the Off phase of the Interval component. The Off phase is the second phase of the Interval component.

Off Duration (in seconds): is the time you want to spend on the Off phase of the Interval component.

Repetitions: is the number of times you want to repeat the On and Off phases.

You can also edit the component by dragging in the chart.

Some calculations that might be useful for you:

1min = 60s

3min = 180s

5min = 300s

7min = 420s

10min = 600s

12min = 720s

15min = 900s

On Power (W)

Off Power (W)

On Duration (s)

Off Duration (s)

Repetitions

Zone Distribution
This chart shows how time is distributed across power zones in your workout.
The chart updates automatically when you add or edit components.
Zones are based on your FTP and personal zone settings.

Note: Zone boundaries are configured in your account settings. You can customize your zones in the Profile section.
Learn more about training zones in the Load Management section.

Manage Workout
Add a workout description to help you remember the details of your workout.
You can also add tags to your workout to help you find it later.
Note: The tags must be separated by commas to be a valid input.

Workout Description

Tags

Upload your ZWO or XML file

Upload a ZWO or XML file to load your workout and edit it. Supported formats include structured workout files.