Every running workout is a list of steps. You can type it in one line or build it step by step. Both edit the same workout.
Type it
A new workout opens on Type it. Write it the way you'd send it on WhatsApp, for example:
2k wu 5 x 1k easy 7:15 1k fast 5:30-45 1k cd
- Use wu and cd for warm-up and cool-down.
- Distances in k or m, times in min or sec.
- A pace like 5:30-45 means 5:30 to 5:45 per km.
- Put x5 before or after a set to repeat it.
Under Reads as you see the steps the app understood. The title and type fill in from what you typed, unless you've changed the title yourself.
If part of the line can't be read, you'll see "Couldn't read …". Change the wording, or tap Edit in builder and fix it there.
Builder
Each step has three parts:
- Step type: Warm-up, Run, Recover, Rest, Cool-down or Other.
- Ends by: Time, Distance, Lap button, HR below, HR above or Calories. Time is minutes:seconds; a plain number is read as minutes.
- Target: No target, Pace, HR zone, Group pace, HR range or Cadence.
Tap + Step to add a step. Tap + Repeat block for intervals, then set how many times with − and +. Inside a repeat, use + Step in repeat, or + Repeat inside to put one repeat inside another.
Use the arrows to move a step up or down, and the bin to remove it. The speech-bubble icon adds a short note shown with that step.
The Intensity profile bar at the top shows the shape of the session.
Targets
- Pace: a fast and a slow pace per km. The watch alerts the athlete outside the range.
- HR zone: zone 1 (very easy) to 5 (all-out), from each athlete's own heart rate. The watch gets that athlete's bpm for the zone. See How Athelista works out heart-rate zones.
- Group pace: a pace name such as "5K pace". Each athlete gets their own pace group's number. Set the numbers in Athletes › Pace groups. See Pace groups.
- HR range and Cadence: a low and a high number.
Good to know
- Switching from Builder back to Type it and typing again replaces your builder changes.
- The Summary line shows the total time or distance as you set it.
- Runs go to the athlete's watch with steps and targets once published. Gym sessions stay in the app.
- Related: Plan workouts on the calendar, Build a gym workout.