Free workout editor

Workout Editor & Structured Workout Builder

Draft a structured endurance session the same way Trainingload edits plan workouts: choose a sport, add steps or interval repeats, preview the timeline, then download a Garmin workout FIT, copy intervals.icu JSON, or copy Trainingload DSL. Saving to a plan still happens in the app.

What this workout editor does

This page is a free workout editor and structured workout builder. It follows the Trainingload plan-workout flow: sport, steps, interval repeats, intensity targets, and a live preview. Export a Garmin workout FIT, intervals.icu workout_doc JSON, or Trainingload DSL. It does not auto-save to your calendar.

Structured workout builder

Same interaction as the in-app structured builder: add steps or repeats, set duration and intensity, then preview the timeline before you export.

Preview

About 45:00

  1. warmup
  2. work × 5 · z4
  3. recovery × 5
  4. cooldown
Warm-up
Work
Recovery
Cooldown

Downloads a structured workout FIT (file type workout, not an activity recording). Send it to a Garmin watch or import the same file into intervals.icu — that is the interchange Trainingload already uses for intervals.icu plan sync.

Download FIT for a head unit or intervals.icu, copy workout_doc JSON, or paste DSL into Trainingload Rules mode. Saving onto a plan day still happens in the app.

See how to save it in Trainingload

How to use this workout builder

1

Choose the sport

Pick running, cycling, swimming, or strength first. Sport changes how zone targets are written in workout DSL.

2

Add steps or intervals

Add warmup, work, recovery, or cooldown steps. Use an interval block when the same work/recovery pair should repeat.

3

Preview and export

Check the intensity timeline, then download a workout FIT for Garmin or intervals.icu, copy intervals.icu workout_doc JSON, or copy Trainingload Workout DSL.

What stays in the Trainingload app

Thresholds, expected load, strength-set validation, week/day placement, and Save Draft live in the product. Use this builder to rank and draft; use the manual workout editor guide when you need the in-app workflow.

Workout editor FAQ

Is this the Trainingload workout editor?
This is the public workout editor and structured workout builder. The in-app manual workout editor is the product screen that saves a session onto a plan. Use this page to draft; use the in-app guide when you need Save Draft, strength sets, and calendar placement.
What can I build here?
A structured endurance workout in the same step/repeat model as the Trainingload plan editor: sport, named session, warmup/work/recovery/cooldown, interval repeats, duration or distance, and intensity as zone, power, pace, heart rate, RPE, or custom DSL.
Can I download a FIT file?
Yes. Export Garmin FIT encodes a structured workout file (not an activity recording) from the current session. You can send that file to a Garmin head unit or import it into intervals.icu.
How does intervals.icu import work?
Two compatible paths: download the same workout FIT Trainingload uses when syncing plans to intervals.icu, or copy workout_doc JSON and paste it into an intervals.icu event/API. Time, repeats, and cycling %FTP survive the JSON path; pace/HR/watts are included as intervals fields but our import mapper currently reads %FTP power first.
Does this save the workout to my plan?
No. The public tool exports files and text. Saving to a week and day happens after you paste DSL, rebuild the session, or import the FIT in Trainingload.
How do I use the copied DSL?
Open an editable plan workout, choose Rules mode, paste one instruction per line, then validate. The endurance workout DSL page lists the supported syntax.
Can I build strength workouts here?
You can label the sport as strength and add free-text steps, but the full strength builder—named exercises, set groups, and validation—lives in the Trainingload app.
Why keep a separate docs page?
Search for “workout editor” and “workout builder” belongs on this tool. The docs page is the how-to for manually editing workouts inside Trainingload, not a second builder.

Convierte un resultado en progreso continuo

Abre la aplicación Training Load para reunir tus entrenamientos, seguir tendencias y recibir orientación personalizada.

Abrir aplicación principal