Structured workouts are workouts that are broken down into steps, each of which specifies duration and effort. These are most often used for speed workouts, but can also be used for easy or long runs.
The main benefit of structured workouts is that they can be synced to your device and guide you step-by-step. This means you don’t have to try to remember the workout and also, it means you don’t have to worry about effort—your device will beep and/or vibrate if you’re running outside of the target pace.
Before Building a Workout
There are a couple of prerequisites before you (and your athletes) can build and use a structured workout.
- Connect a device to your StrideOn account. This can be done on either the web or mobile app (except for Watchletic, which must be done on mobile).
- Set up your training zones.
If either of these items aren’t complete, you’ll be directed to do so when attempting to access the structured workout feature.
Using the Workout Builder
The general flow of the workout builder is:
- Choose the Workout Type
- Enter the title and description
- Set up the Warm Up
- Set up the Main Set of the workout
- Set up the Cool Down
Choose the Type of Workout
Get started by choosing Workouts > Structured > Create Workout from the menu. Next, you can choose the type of workout you wish to build. Your options are:
- Base Run – Generally used for easy runs to encourage running an easy pace. Ideal for heart-rate based training.
- Tempo Run – Sustained pace-based effort over a given distance. These are akin to Lactate Threshold runs
- Fartlek – Interval-based training without any set pace. Just “Run Easy” and “Run Hard” for the length of the interval.
- Random – StrideOn will generate a workout with random-length intervals.
- Structured – You’ll build a fartlek intervals yourself
- Intervals – Structured workout with intervals of hard running at target paces. Great option for track sessions.
- Progression – Pace-based run where the goal is to consistently build speed over the course of the entire session.
- Hills – Hill repeats where runners are instructed to run or sprint uphill for a given duration before jogging back down.
Build the Workout
Warm-Up
There are four options for the type of warm-up
- None – No warm-up will be added to the workout
- Lap Button – The athlete will warm-up until pressing the Lap Button on their watch
- Time – The warm-up will last for the length of time specified
- Distance – The warm-up will last for the distance specified
Main Set
The options for the main set will vary by workout type. For example:
- Slower training paces are not available for tempo runs
- Faster training paces are not available for Base Runs
- Training by heart rate is not available for progression, hill or tempo runs.
In general, you’ll specify
- The duration and effort of the interval
- The duration of the recovery period. There’s no effort associated with recovery periods.
For a better glimpse into building the main set, and the workout as a whole, see the demo videos below.
Cool Down
The cool down options are identical to the warm-up..
Simple Workout Demo Video
This shows how to build a tempo workout. Base, progression and hill workouts are similar
Interval Workout Demo Video
This shows how to build an Interval workout. Structured Fartlek workouts are similar.