Workout Builder
Build a swim, bike or run workout block by block and see its training load, intensity factor and time in zones.
Workout Builder
Adjust each zone’s upper bound. Adjacent zones adjust automatically.
❤️ Red line = estimated heart rate response, including lag and upward drift.
- ⠿Rampmsfrom%(113 W)to%(175 W)rpm
- ⠿Interval× times1ms-%(250 W)rpm2ms-%(125 W)rpm
- ⠿Rampmsfrom%(150 W)to%(100 W)rpm
Training Metrics
How it’s calculated
Intensity Factor (IF)
How hard the effort is relative to your threshold (FTP, threshold pace, CSS…). 1.00 means right at threshold; ~0.75 is easy endurance, ~1.10 is above threshold. Each block’s IF is simply its target as a fraction of your reference.
IF = intensity / thresholdLoad Score
Combines how hard and how long. One hour at threshold = 100. Doubling the time doubles the load, but harder efforts count much more because IF is squared (an hour at 110% scores ~121, not 110).
Load = duration(h) × IF² × 100Session IF is the intensity of the whole workout: the square root of the time-weighted average of IF², i.e. √(Σ(IF²×time) / total time).