Create a training plan with the workout DSL

When you edit a day in text / rules mode, this is the deal: one line = one chunk of the session. Read top to bottom, that’s the order you’ll do it. If something’s wrong, the app complains—fix it until it saves.

What goes on each line (left to right)

Don’t jumble tokens. Three chunks, separated by spaces:

You can stack several things in ③—they all apply to the same chunk of time or distance.
work: 20m and work 20m are the same; the colon is optional.

① Words at the start of the line

Stick these first (case usually doesn’t matter):

recovery vs rest is fuzzy—use whichever matches how you coach it.

② The first number after that word

That’s how this chunk ends—by time, distance, energy, or HR. Only one primary measure per line. Anything like pwr or hr after it is intensity, not a second “length”.

③ Targets after that

All after the first measure, space-separated:

pwr + cad on one line means you’re trying to hold both during that chunk.

repeat: same mini-block, many times

repeat 4 {
  work 4m pwr 270W
  recovery 2m
}

• repeat 4 = run the stuff inside four times.
• Inside the braces: line 1, then line 2 = one round. Here it’s four rounds of “4 min hard @ ~90% power + 2 min easy”.
  Some builds also let you close with end / endrepeat instead of }—whatever your UI accepts.

Example 1: run

warmup 5m
work 20m pace 7:20-8:20/km
recovery 90s
work 3km
cooldown 5m

• warmup 5m: five easy minutes.
• work 20m pace …: twenty minutes main work, ~7:20–8:20 / km.
• recovery 90s: ninety seconds easy.
• work 3km: three km of work, not another 20 minutes.
• cooldown 5m: five minutes easy to finish.

Top to bottom = session order.

Example 2: bike

work 8m pwr 220-250W cad 85rpm
recovery 2m
work 5m pwr 250W hr 150-160bpm

• Line 1: eight minutes, 220–250 W, ~85 rpm.
• Line 2: two minutes easy, nothing else.
• Line 3: five minutes, 250 W, HR 150–160.

Example 3: four intervals

repeat 4 {
  work 4m pwr 270W
  recovery 2m
}

Four times: hard 4 min @ ~270 W, then easy 2 min. Without repeat you’d paste those two lines four times.

Saves keep failing?

Usually order: keyword → one measure → then targets.
Whether m is meters or minutes depends on position—the first number+unit right after the keyword is the chunk’s main measure.

Three rules

1. One line = one piece; read down.
2. What kind → how it ends → how hard (optional).
3. Use repeat instead of copy-paste.