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 its target as a fraction of your threshold: your reference itself, except MAS (vVO2max), where the threshold is taken at 88% of MAS (IF = % of MAS / 88).
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).