Intervals.icu Structured Workout Format

This describes the format for workout descriptions in intervals.icu that produce structured workouts compatible with Zwift and Garmin.

General Formatting Rules

1. Time Format: Use h for hours, m for minutes, s for seconds. E.g., 5m, 30s.
2. Power Targets: Watts (200W) or FTP% (85%). Ranges with hyphens: 200-220W, 85-90%.
3. Pace Targets: Percentage of threshold pace: 80% pace. Ranges: 85-90% pace.
4. Zones: Z1-Z3 notation (e.g., Z2). Match to power targets.
5. Cadence: RPM (e.g., 90rpm).
6. Repetitions: nx format (e.g., 4x). Follow with interval steps.
7. Ramps: ramp keyword for gradual changes. E.g., 10m ramp 60%-90%.
8. Prompts/Labels: Optional brief descriptions as plain text before steps.

Structure

Divide into sections: Warmup, Main Set, Cooldown. Blank line between sections and repeated sets.

Examples

General Endurance (Zone 2)

Warmup
- 10m ramp 50%-75% 90rpm

Main Set
- 20m 75% 90rpm
- 10m 65% 85rpm
- 10m ramp 70%-85% 90rpm

Cooldown
- 10m 50%-40% 85rpm

VO2 Max Intervals

Warmup
- 10m 50%-65% 90rpm

Main Set 5x
- 3m 120% 100rpm
- 2m Z1 85rpm

Cooldown
- 8m ramp 50%-40% 80rpm

Sweet Spot with Cadence Variations

Warmup
- 12m ramp 50%-75% 85rpm

Main Set
- 10m 88% 85rpm
- 5m 88% 70rpm
- 10m 88% 90rpm
- 5m Z1 85rpm

Cooldown
- 8m 50%-40% 80rpm

Key Points

• Be concise, include time/power/cadence details
• Blank lines between sections
• Adhere strictly to format for intervals.icu compatibility
• These structured descriptions get parsed by Zwift and Garmin for guided workouts