Building workouts

Workout types

Pick a steady session focusing on one continuous effort, or an interval session made of warm-up, work, rest, and cool-down blocks, including repeat groups. Build it from your Workout Library, accessible at any time via Your account -> Workout Library, or build and plan one directly from an athlete's calendar by selecting a specific date in the monthly calendar and clicking Add workout.

Intensity anchoring

Every block's intensity can be anchored to a real threshold (LT1, LT2, FTP, CSS, or heart rate, see Setting zones and thresholds). This means the same template resolves to the right numbers for whichever athlete it's assigned to, so you build a session once and it fits everyone it's given to, without recalculating a single pace or power number by hand.

When building from your Workout Library, you can preview exactly what those numbers look like for a specific athlete before saving, so you can sanity-check the session before it goes anywhere. Building directly from an athlete's calendar skips this step, since the numbers already resolve to that one athlete automatically. Either way, if the athlete is missing a fitness metric this workout needs (say, no FTP was ever recorded), you'll see a warning before you assign it, so nothing gets sent out with a gap in it.

Importance levels and workout notes

Attach a workout to a training plan with an importance level (key, normal, or optional), so both you and the athlete know at a glance which sessions really matter versus which ones may flex. Add a short note alongside it with any instructions the athlete needs before they start, whether that's pacing guidance, technique cues, or just the reason this particular session is in their plan. The athlete sees that note directly on their own training plan in the Wyder app, so they walk into the session already knowing what to focus on. Looking for how the athlete responds once the session is done instead? That's covered in Reviewing a workout.