A skill doc for creating workouts using intervals.icu plain text format

intervals-workout-skill.md

This document describes the specific format used by Intervals.icu. Follow these detailed rules and examples to ensure the output is valid and easy to use.

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General Formatting Rules

1. Time Format:

   1. Use h for hours, m for minutes, and s for seconds.

   2. Examples: 5m for 5 minutes, 30s for 30 seconds. Use exact durations like 30s instead of 0:30.

2. Power Targets:

   1. Specify power in watts (e.g., 200W) or as a percentage of FTP (e.g., 85%).

   2. If using ranges, separate them with a hyphen (e.g., 200-220W or 85-90%).

3. ** Pace Targets**:

   1. Paces can be specified for swimming and running as a percentage of the athlete's threshold pace: 80% pace.
   2. Ranges are also acceptable: 85-90% pace
   3. Pace targets are most useful for swimming where heart rate data is less accurate.

4. Zones:

   1. Use training zones (e.g., Z1, Z2, Z3) if preferred. Match the description to the power targets.

5. Cadence:

   1. Add a cadence target in revolutions per minute (e.g., 90rpm).

6. Repetitions:

   1. Group repeated intervals using the format nx (e.g., 4x for 4 repetitions). Follow it with the steps of the interval.

7. Ramps:

   1. Use the keyword ramp for gradual increases or decreases in intensity.

   2. Example: 10m ramp 60%-90%.

8. Prompts and Labels:

   1. Add optional descriptions or prompts. Place them as plain text before the steps. Keep them brief.

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Full Workout Structure

• Divide the workout into sections such as Warmup, Main Set, and Cooldown.

• Leave a blank line between sections and repeated sets for readability.

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Example Workouts

Sample 1: General Endurance

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

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

Cooldown
- 10m 50%-40% 85rpm

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Sample 2: VO2 Max Intervals

Warmup
- 10m 50%-65% 90rpm

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

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

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Sample 3: Progressive Over-Under Intervals

Warmup
- 15m 50%-70% 85rpm

Main Set 3x
- 5m ramp 95%-105% 95rpm
- 2m 70% 85rpm
- 3m 120% 100rpm
- 3m Z1 85rpm

Cooldown
- 12m ramp 65%-40% 80rpm

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Sample 4: 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

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Key Points to Remember

1. Be concise but ensure all key details (time, power, cadence, etc.) are included.

2. Use blank lines to separate sections and improve readability.

3. Adhere strictly to the given format for Intervals.icu compatibility.

Use these examples and rules as a guide for creating effective and structured workouts.