TrainerDay Workout Creation and Management Features - Overview

TrainerDay offers a comprehensive suite of tools designed to enhance the workout creation and management experience for athletes and coaches. Whether you're crafting a new workout from scratch or managing an extensive library of training sessions, TrainerDay provides the functionality you need to optimize your training. With features ranging from intuitive workout editing to flexible control modes, TrainerDay caters to a wide array of training preferences and requirements.

Getting Started - A Practical Example

To help you understand how these features work together, let's walk through creating a simple workout. Start with a 5-minute warm-up at 40 to 65% of FTP in ERG mode. From there, you can build out your main sets and recovery periods using the grid system where each row represents a segment of your workout. You can specify the duration, power targets, and training mode for each segment.

In this guide, we'll explore the core features of TrainerDay, highlighting how each can be leveraged to improve your workout planning and execution. Here are a list of individual articles about the most important features:

1. Workout Editor Basics: The Workout Editor in TrainerDay is a powerful tool designed to help users create and modify workouts quickly and efficiently. Its primary purpose is to offer a fast and intuitive way to design workouts. Read more

2. Control Modes ERG Slope Resistance HR: TrainerDay offers a comprehensive suite of control modes to enhance your indoor training experience. These modes—ERG, Slope, Resistance, and Heart Rate—allow you to tailor your workouts to meet specific training goals. Read more

3. Mixed-Mode Workouts: Mixed-Mode Workouts in TrainerDay allow users to seamlessly switch between different control modes during a workout session. This feature is designed to enhance the flexibility and effectiveness of training routines. Read more

4. Workout Library Organization: The Workout Library Organization feature in TrainerDay is designed to help users efficiently manage and categorize their workouts. This feature allows users to create a structured library of workouts for easy access and organization. Read more

5. Import Export and Sharing: The Import, Export, and Sharing features in TrainerDay are designed to enhance the flexibility and utility of your training plans and workouts. These features allow users to seamlessly integrate their workouts with other platforms and share them with others. Read more

6. Sets and Reps Editor: The Sets and Reps Editor in TrainerDay is a powerful tool designed to simplify the creation of complex interval workouts. This feature is especially useful for athletes and coaches who need to build structured interval sessions. Read more

7. Route Importing: Route Importing in TrainerDay allows users to bring outdoor routes into their training plans, providing a realistic and engaging indoor training experience. Read more

8. Interval Comments: Interval Comments in TrainerDay enable users to add detailed notes and instructions to specific workout intervals, enhancing communication and clarity during training sessions. Read more

9. W'bal Integration: W'bal Integration in TrainerDay helps users optimize their interval workouts by providing insights into their anaerobic capacity and recovery. Read more

10. Ramps and Steps: Ramps and Steps in TrainerDay offer dynamic workout structures that gradually increase or decrease intensity, allowing for more controlled and progressive training sessions. Read more

11. Free Ride Intervals: Free Ride Intervals in TrainerDay provide users with the flexibility to train without predefined targets, ideal for recovery rides or unstructured sessions. Read more

Quick Creation Tips

The fastest way to build a workout is to think in segments: warm-up, main set, recovery, cool-down. Build each segment with its specific targets and modes, then let the system handle the transitions. For repeated intervals, you can set up the pattern once and specify the number of repetitions.

The workout creator really shines when you combine it with your performance data. Use your actual FTP, heart rate zones, and W' values to create workouts that match your current fitness level and training goals.

Saving and Organizing Your Workouts

Once you create a workout, it gets saved to your library. You can add workouts to favorites or create custom lists to organize them. These lists sync with the mobile training app, so your custom workouts are available when you're ready to train. If you want to create variations of a workout, there's a duplication feature - hold the ALT key and drag to create a copy.

Conclusion

TrainerDay's features offer a robust platform for creating and managing workouts tailored to individual needs. Whether you're an athlete or a coach, these tools are designed to enhance your training efficiency and effectiveness. The combination of powerful features with practical workflow considerations makes it a versatile tool for cyclists at all levels.