Standalone when that is all you need
Schedule one workout by date without creating a plan. Move the same workout into a plan later without replacing its identity.
Training Plans
Plan workouts for running, cycling, swimming and more
Build a dated plan with named phases or start with one standalone workout. Work directly in Quantified Self, keep scheduled work separate from completed activities, and connect other tools only when you choose. Plans and standalone workouts are free. Sending compatible workouts to connected providers requires Pro.
Plans includedStandalone workoutsNamed phasesMCP planningProvider delivery for ProPlan calendarCompleted totals stay separate
Plan or Standalone
Plan with or without a training plan
A standalone workout is first-class: create it without a plan, then attach it later if your schedule grows. Keep multiple dated plans, with one active at a time for calendar overlays, and leave the others available in Training Plans.
Multiple plans, one active calendar
Create multiple dated plans and keep one active at a time. Active-plan and standalone workouts appear on calendar surfaces; inactive plans remain in Training Plans.
Dates, colors, skips, shifts, and history
Give each plan a color, select any date in its range, keep skipped workouts visible, shift the plan dates, and use revision history when a change needs to be restored.
Name the stages of your plan
Use Plan actions → Phases to add up to 32 named date ranges, such as Base, Build, Recovery, or Taper. Choose custom names, optional descriptions, and colors. Dates include both endpoints; gaps and single-day phases are allowed, while overlaps are rejected. Confirm any extension of the plan range. Shift dates moves phases with the workouts, and history can restore phase edits.
Structured Workouts
Build the workout you mean
The interval editor supports running, cycling, pool and open-water swimming, walking, hiking, rowing and indoor rowing with date-only scheduling, time, distance, or lap-button-ended steps, fixed repeats, and up to two different absolute or relative heart-rate, power, speed/pace, or cadence targets per step. Relative targets use an explicit saved reference snapshot. Lap-ended steps wait for your button press, without a time or distance limit; Garmin and Suunto support this ending, while Wahoo delivery is unsupported and COROS delivery remains Coming soon. The separate strength editor supports ordered named exercises, individual sets with repetitions or timed holds, optional external load in your selected kg or lb unit, and optional rest after each set. Swim and rowing distance steps use metres. Rowing pace is a 500 m split; swim pace follows your /100 m or /100 yd setting. Pool workouts can store an optional physical pool length in metres or yards, separately from step distance; open-water workouts have no pool length.
Running sports
Create Running, Trail Running, and Treadmill workouts with warmup, work, recovery, cooldown, rest, or other steps.
Cycling sports
Create Cycling, Mountain Biking, Indoor Cycling, E-Biking, and Hand Cycle workouts using the same structure.
Pool and open-water swimming
Create either Swimming or Open Water Swimming workouts with metre-based distance steps or timed steps. Suunto uses the matching Guide activity. Garmin supports compatible target-free pool swims with an optional pool length, while open water uses Garmin Generic after mapping review, not a native swim profile. Generic works only on some devices; native sport tracking and display are not guaranteed, and QS keeps your authored sport. COROS open-water delivery is unavailable. Wahoo supports timed, untargeted pool and open-water swimming with account/device-tested native profiles and interval playback. Distance endings and intensity targets remain unsupported; Wahoo does not send the selected pool length. A Garmin cloud check is not proof of watch receipt.
Walking, hiking, and rowing
Create Walking, Hiking, Rowing, or Indoor Rowing workouts. Suunto Guides recommend the matching exercise profile. Wahoo supports outdoor Walking/Hiking with timed steps and no intensity targets; distance and intensity targets are unsupported for these Wahoo profiles. Garmin delivers these sports as Generic after mapping review, not their native sport profiles. Generic works only on some devices; native sport tracking and display are not guaranteed, and QS keeps your authored sport. COROS delivery for these sports remains unsupported. Wahoo supports timed, untargeted outdoor and indoor rowing with account/device-tested native profiles and interval playback. Distance endings and intensity targets remain unsupported. Cloud acceptance does not prove app or watch visibility.
Strength training
Build ordered exercises and sets with reps or timed holds, optional external load in your selected kg or lb unit, and rest. Suunto sends a degraded Gym Guide with manual rep transitions, never native strength tracking. Garmin strength mapping is implemented for supported exercise names, with live delivery verification pending; Wahoo supports timed strength sets and rests as Gym workouts; repetition sets remain unsupported, and exercise/load instructions are not native tracking. COROS strength remains Coming soon pending account proof.
Clear limits, predictable recipes
Use up to 100 total nodes, fixed repeat counts up to 100, no nested repeats, and up to two different supported target kinds per step. Choose absolute values or percentages of an explicit reference, as a range or single value.
Calendar Context
Keep planned work separate from completed training
Planned workouts and authored phase labels provide calendar context. Every calendar date remains selectable, while planned and completed entries retain separate meaning and actions.
Visible across calendar surfaces
See standalone and active-plan workouts on the main Calendar, dashboard Activity Calendar tile, and Today mini-calendar. Skipped workouts remain visible and marked.
Completed totals remain unchanged
A planned workout never adds distance, duration, ascent, load, or workout count to completed-activity totals.
Phase context on days without workouts
The main Calendar shows the active plan’s phases, including days without workouts. Select a paused or archived plan in Plans to see its own phases. Phase labels do not generate workouts, prescribe intensity, change readiness, or mark completion, and phase metadata stays in Quantified Self.
Training analysis uses recorded evidence
Training analysis continues to use imported or uploaded completed activities. A plan does not become completed training until a recorded activity exists.
Connected on Your Terms
Plan directly, through MCP, or with provider delivery
Training Plans works on its own. MCP planning and provider workout delivery are separately permissioned extensions, so you decide when another client or connected service participates.
Plan directly in Quantified Self
Create, schedule, edit, copy, move, skip, and restore workouts without connecting Garmin, COROS, Wahoo, Suunto, or any other service.
Bring an approved MCP client
With separate Training permissions, a compatible MCP client can read your schedule and prepare bounded plan, workout, or delivery changes for your approval. Client availability follows the separate MCP release and authorization flow.
Opt in to provider delivery
Workout delivery to Garmin, Suunto, and Wahoo is available to connected Pro members through explicit Send and plan opt-in actions, compatibility checks, and provider-specific scheduling windows. Pool and open-water swimming map to distinct Suunto Guide activities; Garmin supports compatible target-free pool swims, while Garmin open-water and Wahoo swim delivery are unavailable. New COROS plan sync and standalone Send actions are coming soon in the app. Connecting a provider never sends a workout by itself.
FAQ
Training Plans FAQ
Can I add a workout without creating a plan?
Yes. Standalone workouts are first-class and free. Give the workout a date and structure now, then keep it standalone or attach it to a plan later.
Which sports and workout steps can I create?
The interval editor supports Running, Trail Running, Treadmill, Cycling, Mountain Biking, Indoor Cycling, E-Biking, Hand Cycle, Pool Swimming, Open Water Swimming, Walking, Hiking, Rowing, and Indoor Rowing. It supports time, distance, or lap-button-ended steps, fixed repeats, and one absolute heart-rate, power, or pace target per step. Lap-ended steps wait for a button press with no time or distance limit. Garmin and Suunto support this ending; Wahoo delivery is unsupported and COROS delivery remains Coming soon. Swim and rowing distances use metres; rowing pace is a 500 m split. Pool workouts can save an optional pool length; compatible Garmin lap-swim delivery includes it, while Suunto Guides do not. Set the pool length on the device where needed. Open-water workouts have no pool length. The separate Strength Training editor supports named exercises, rep or timed sets, optional kg/lb external load, and rest.
Do planned workouts change completed activity totals or Training analysis?
No. Planned workouts remain separate from completed activities and never increase completed totals. Training analysis continues to use recorded activity evidence.
Does connecting Garmin, COROS, Wahoo, or Suunto send my planned workouts?
No. Provider workout delivery is a separate Pro feature with explicit Send or plan opt-in actions. New COROS plan sync and standalone Send actions are coming soon in the app. Connecting a provider never sends a planned workout by itself.
Can I divide a training plan into phases?
Yes. Choose Plan actions → Phases to add up to 32 custom names with inclusive date ranges, optional descriptions, and colors. Base, Build, Recovery, and Taper are suggestions. Gaps and single-day phases are allowed; overlaps are not. Confirm any extension of the plan dates and keep current workouts inside the range. Phases move with Shift dates and can be restored through history. They provide context without creating workouts, changing readiness or targets, or sending phase metadata to providers.
Can I use an MCP client with Training Plans?
The Training Plans MCP surface rolls out separately. When it is available in your client and you approve the independent Training permissions, the client can read your schedule and prepare bounded changes for a separate approval-gated apply step.
Are Training Plans included on the free tier?
Yes. Plans and standalone structured workouts created in Quantified Self are available on the free tier and do not require a provider connection. Provider workout delivery remains a separate Pro capability.
Next Step
Plan the next workout before it becomes history
Start with one standalone workout or map out a dated running, cycling, swimming, walking, hiking, or rowing plan. Your completed activity history stays exactly where it belongs.