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 running and cycling workouts your way
Build a dated plan 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 includedStandalone workoutsMCP 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.
Structured Workouts
Build the running and cycling workout you mean
The current editor supports the Running and Cycling families with date-only scheduling, time or distance steps, fixed repeats, and one absolute heart-rate, power, or pace target per step.
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.
Clear limits, predictable recipes
Use up to 100 total nodes, fixed repeat counts up to 100, no nested repeats, and one supported absolute target per step in the current editor.
Calendar Context
Keep planned work separate from completed training
Planned workouts are an overlay, not completed evidence. 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.
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. 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 current editor supports Running, Trail Running, Treadmill, Cycling, Mountain Biking, Indoor Cycling, E-Biking, and Hand Cycle. It supports time or distance steps, fixed repeats, and one absolute heart-rate, power, or pace target per step.
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 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 and cycling plan. Your completed activity history stays exactly where it belongs.