Training Plans
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.
AI Workout Generation
Generate a workout from Calendar or New Workout using your selected recovery, training and Timeline context. Pro members can opt in to a daily suggestion when they open Today. Review a workout or rest day before adding it.
Choose your sport, available time and equipment. Include sleep, HRV, freshness, readiness, recent training, recorded weekday routine and Timeline notes. Missing data stays visible. Manual generation uses your shared Assistant allowance.
Opt in from Dashboard Today. QS prepares up to one included suggestion per local day when you visit, separately from your Assistant allowance. It respects existing planned workouts, recorded activities and rest days, and can wait for sleep or use available data when you choose.
Inspect the workout steps and context, edit the draft, or mark a suggested rest day. Nothing is added without your choice. Review compatible provider delivery with Pro after saving. Generation alone never sends a workout; existing plan sync can apply after you save.
Plan or Standalone
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.
Schedule one workout by date without creating a plan. Move the same workout into a plan later without replacing its identity.
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.
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.
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
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.
Create Running, Trail Running, and Treadmill workouts with warmup, work, recovery, cooldown, rest, or other steps.
Create Cycling, Mountain Biking, Indoor Cycling, E-Biking, and Hand Cycle workouts using the same structure.
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.
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.
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.
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
Planned workouts and authored phase labels provide calendar context. Every calendar date remains selectable, while planned and completed entries retain separate meaning and actions.
See standalone and active-plan workouts on the main Calendar, dashboard Activity Calendar tile, and Today mini-calendar. Skipped workouts remain visible and marked.
A planned workout never adds distance, duration, ascent, load, or workout count to completed-activity totals.
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 continues to use imported or uploaded completed activities. A plan does not become completed training until a recorded activity exists.
Connected on Your Terms
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.
Create, schedule, edit, copy, move, skip, and restore workouts without connecting Garmin, COROS, Wahoo, Suunto, or any other service.
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.
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; open-water workouts use Garmin Generic after mapping review, not a native swim profile, and work only on some devices. Wahoo supports timed, untargeted pool and open-water workouts but does not send the selected pool length. Cloud acceptance does not prove app or watch receipt. New COROS plan sync and standalone Send actions are coming soon in the app. Connecting a provider never sends a workout by itself.
FAQ
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.
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 up to two different absolute or relative heart-rate, power, speed/pace, or cadence target kinds per step. Relative targets use an explicit saved reference snapshot; provider-specific delivery limits still apply. 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.
No. Planned workouts remain separate from completed activities and never increase completed totals. Training analysis continues to use recorded activity evidence.
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.
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.
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.
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
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.