Build a workout

You can build a workout in two places, and the editor is the same in both.

On a day of the plan, from the calendar.
In the workouts library, unattached to any day.

Build one on a day

Open Plan, then select the day.
Select Blank workout.
Name the session, for example “Speed + power”.
Select Add section, then pick warm-up, running, strength or core.
Fill in the section.
Select Save.

The workout is a draft until you publish it. See Publish training.

Build one in the library

Open Workouts in the sidebar.
Select New workout.
Build it the same way.
Give it one or more focus tags, so you can find it later.

A library workout is attached to nothing. Placing it later copies it onto the day.

What goes in each section

Warm-up is a set of phases, and you add drills to each phase. Pick the RAMP protocol if you want the four phases fixed for you.

Running is a list of blocks. One block is sets × reps × distance at one effort, with its own recovery between reps and between sets.

Strength is a list of groups. A group is one exercise, or several trained as one unit such as a superset. The sets and the rest sit on the group. The reps and the load sit on each exercise.

Core and accessory is a circuit.

Sections are ordered, and you can drag them into a different order.

Prescribe against the athlete’s own numbers

A running effort can be a percent of a personal best. A strength load can be a percent of a one-rep max.

StrideUp resolves those to real numbers per athlete. Two sprinters then run the same written session at their own speeds.

Faster: quick add

Quick add takes lines of text and expands them into real blocks and groups, instead of filling in every field.

3x4x30m @95% r90s
Back squat 3x5 @85%1rm R120

See Quick add syntax for the whole grammar.

Save a good session for reuse

From a day you planned, select Save to library. The session joins the workouts library, and the day keeps its own copy.

Editing the library copy later never changes the day you saved it from.