Manual Workout Editor

This tutorial creates one valid scheduled workout with structured content, notes, and a preview.

Before you begin

• Open a manual plan or an editable plan workout.
• Confirm the athlete thresholds used by any zone or percentage target.
• Decide whether the session is endurance or strength.

1. Choose the sport

The manual editor intentionally offers a focused planning list:

• Running: Running, Trail Running, Treadmill.
• Cycling: Cycling, Mountain Biking, Indoor Cycling.
• Swimming: Pool Swimming, Open Water Swimming.
• Other: Strength Training.

The selected sport changes available target units and can change the workout structure type. Switching between endurance and strength resets incompatible draft structure, so choose the sport before entering detailed steps.

Trainingload.ai

Manual workout editor

Choose the sport, build structured work, add coaching notes, and compare the preview before saving.

Plan

4 week block

Load

steady build

Activity

matched

AI review

ready

2. Add a name and notes

Use the name for a short session identity, such as “Aerobic intervals” or “Lower-body strength.” Use notes for human guidance that should not become machine structure:

• Technique cues.
• Equipment reminders.
• Fueling guidance.
• Route or terrain notes.
• Conditions for stopping or reducing the session.

Do not put prose into a DSL field. Workout steps belong in Manual or Rules mode; coaching context belongs in notes.

3. Build an endurance workout

In manual mode, add a step or repeat module. For each step:

1. Choose the step type, such as warm-up, work, or recovery.
2. Set duration or distance.
3. Add a target only when the athlete has a trustworthy reference value.
4. For intervals, use a repeat module instead of copying identical work and recovery steps many times.
5. Review the chart as structure changes.

A valid endurance structure needs at least one meaningful step. A range target must have a start value no greater than its end value.

4. Build a strength workout

Choose Strength Training to open the strength builder. Add exercises and work sets as described in Strength Workouts. For text entry, follow Strength Workout DSL.

5. Use rules mode when appropriate

Rules mode accepts the supported workout DSL. It is useful for compact authoring and repeatable text, but it is not a free-form coaching note field.

Before saving in Rules mode:

• Keep one instruction per supported DSL expression.
• Put natural-language explanation in notes.
• Validate the result and inspect the rendered structure.
• Read Endurance Workout DSL or Strength Workout DSL for the matching syntax.

6. Save

Select Save Draft. Trainingload.ai validates the workout before adding it to the plan draft.

Verify the saved workout

Confirm that:

• The sport label is correct.
• The preview matches the intended work/recovery sequence or strength sets.
• Notes remain separate from structure.
• The saved workout appears on the correct week, day, and session order.
• Expected load is present only when enough information exists.

Troubleshooting

• The sport list contains an unexpected item: make sure you are using the manual plan workout editor. Its creation list is limited to the nine sports documented above; activity classification screens have a broader catalog.
• Switching sport removes the draft: endurance and strength structures are incompatible. Choose the sport first; copy any reusable notes or rules before switching.
• The endurance preview is empty: add a meaningful step and confirm its duration/distance and target values are valid.
• A target range is rejected: place the lower value before the higher value and verify the unit for the selected sport.
• “Enter a name for every exercise”: fill every Strength exercise name; placeholder text is not saved content.
• A Strength exercise will not save: add at least one set group and at least one work set to every exercise.
• A Rules error is still in English: do not copy the raw server message into notes. Record the localized alert, selected sport, and failing DSL line for support.
• The saved workout appears on the wrong day: confirm plan start date, week/day offset, session order, and account time zone.

Next steps

• Continue with Plan Lifecycle, then activate the plan when the complete schedule is ready.
• Use Endurance Workout DSL for text/rules authoring.
• Use Strength Workouts for the visual builder.
• Follow Strength Workout DSL for Rules mode.