Workouts

The Workout Library

ENDURE ships with 1,000+ structured workouts across cycling, running, swimming, Nordic skiing, rowing, and strength. Access the library at /workouts.

The library is organized into three sections:

• Stock Workouts — ENDURE's built-in library of 1,000+ workouts across all sports
• Custom Workouts — Workouts you've created in the builder
• Imported Workouts — Workouts synced from external platforms (Intervals.icu, etc.)

Workouts are organized by:

• Sport — Cycling, Running, Swimming, Nordic Ski, Rowing, Strength
• Type — VO2max, Threshold, G-Spot (sweet spot), Sprint, HIIT, Endurance, Tempo, Recovery, Test, Race, Technical
• Duration — Under 30 min, 30-60 min, 60-90 min, over 90 min
• Difficulty — 1-10 scale

The naming convention follows the pattern: [ENERGY] [FORMAT] [PROGRESSION]. For example:

• VO2 5x3min 1 — Five 3-minute VO2max intervals, base version
• THR 2x20 Steady 2 — Two 20-minute threshold intervals, variation 2
• GSP Sweet Spot Ramp — Gravel sweet spot with progressive power ramp
• REC Easy Spin 45 — 45-minute recovery spin

Click any workout to see the full detail: description, interval structure, power/HR targets per step, estimated TSS, and coach notes.

Workout Structure

Every workout is built from steps. A step has:

• Duration — Time (e.g., 5:00), distance (e.g., 2km), or lap-button trigger
• Type — Warmup, Work, Rest, Recovery, or Cooldown
• Power Target — As percentage of FTP (e.g., 88-92%) or absolute watts
• Heart Rate Target — As percentage of LTHR, absolute bpm, or HR zone
• Cadence Target — RPM range (e.g., 85-95 rpm)
• Notes — Coaching cues ("Stay seated, focus on smooth pedaling")

Steps can be nested in repeats. For example, a classic VO2max session might be:

1. Warmup: 15:00 at 55% FTP
2. Repeat 5 times:

• Work: 3:00 at 106% FTP, cadence 95-100
• Recovery: 3:00 at 50% FTP

1. Cooldown: 10:00 at 50% FTP

Steps can also use ramps — where power progressively increases from a start value to an end value over the duration. For example, a ramp warmup from 40% to 65% FTP over 15 minutes.

The Workout Builder

Build your own workouts at /workouts/builder. The builder uses a three-panel layout:

1. Left Panel (Blocks) — A library of draggable interval blocks: warmups, work intervals, steady-state blocks, recovery segments, and cooldowns. Also includes preset templates for common intervals (Norwegian, G-Spot ramp, pyramid, etc.).
2. Center Panel (Canvas) — The visual workout timeline. Drag blocks here to build your workout. Each block shows as a colored bar proportional to its duration.
3. Right Panel (Properties) — Click any block on the canvas to edit its properties: duration, power target (% FTP or absolute watts), cadence range, HR target, and notes.

Additional builder features:

• Add repeats — Select multiple blocks and wrap them in a repeat group (e.g., "repeat 4x").
• Sport selection — Set the target sport (cycling, running, swimming) which determines available zone targets.
• Preview — See the full timeline, estimated TSS, and total duration calculated automatically.
• Preset power buttons (65%, 75%, 85%, 95%, 105%, 120% FTP) make it quick to set targets without typing.
• Save — Name your workout, set sport type and category, and save to your library.

Custom Blocks

Custom blocks are reusable, parameterizable interval templates. If you frequently build the same interval structure (e.g., "Norwegian Intervals: 4 min @ 106%, 4 min recovery, repeat 4x"), save it as a custom block. When you use the block later, you can adjust parameters (repeat count, duration, intensity) without rebuilding from scratch.

Examples:

• Norwegian Intervals — 4 min @ 106%, 4 min recovery, repeat 4x
• Sweet Spot Ramp — Start 85% FTP, end 92% FTP over 20 min
• Pyramid — 5, 4, 3, 2, 1, 2, 3, 4, 5 min stepping intensity up/down
• LT Repeats — 3x10 min @ 95% with 3 min recovery

Workout Folders

Organize your workouts into folders (up to 10 levels deep). Folders support:

• Drag-and-drop reordering within and between folders.
• Folder colors — 8 preset colors for visual organization.
• Sharing — Share a folder with another athlete or coach with view, clone, or edit permissions.
• Public links — Generate a shareable link with optional expiry and view limits.

Public Folder Sharing

When you share a folder with a public link, recipients can view the workouts at /share/folder/[linkId]. Public links support:

• Expiration dates — Set when the link stops working.
• View limits — Set a maximum number of views.
• Permission levels — View only, clone to library, or full edit.
• Authentication requirement — Optionally require the recipient to have an ENDURE account.
• Rate limiting — 10 views per IP per hour per link to prevent abuse.

Exporting Workouts

• ZWO Export — Download a workout as a ZWO file (compatible with Zwift and TrainingPeaks).
• FIT Export — Download a workout as a FIT file (compatible with Garmin, Wahoo, and other ANT+ devices).

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