© 2018 Matt Fitzgerald and David Warden All rights reserved. The workouts provided on this site, in electronic or written form, are subject to copyright and are provided for personal use only. Distribution, modification, or replication for commercial use without explicit consent is prohibited.

You don’t have to memorize your 80/20 workouts! On devices compatible with the Garmin .FIT file format, you can load these electronic workouts and be prompted through each step of your activity. These are the same workouts used in the 80/20 Running and Triathlon plans on this website and found in Matt and David’s book 80/20 Triathlon. A formal 80/20 plan is not required to take advantage of these workouts, and you can create your own custom plan with this library. We recommend you review the documents Understanding Your 80/20 Run or Triathlon Plan and Intensity Guidelines for Running or Triathlon before using these workouts. Click below to learn more!

Click here for 80/20 Workout Library Q&A

Q: What do these downloads do?

A: On devices compatible with the Garmin .FIT file format, you can load these workouts and have them prompt you step-by-step through the activity. It’s like having a personal coach at your side.

Q: How do I load these workouts onto my device?

A: Each manufacturer and device has different methods for loading a .FIT file workout, and you’ll want to review your device’s documentation for details. For Garmin devices, we have provided a set of instructions.

Q: I already have a TrainingPeaks structured workout 80/20 plan that lets me export bike and run workouts to my device. What is the difference between my plan and these workouts?

A: The workouts you export from your TrainingPeaks structured workout 80/20 plan are virtually identical to the workouts in this library, but with two major differences. First, as of the creation of this document, you still are unable to export any swim structured workouts from TrainingPeaks (a limitation in TrainingPeaks, not the plans). These workouts offer a solution to this problem. Second, the structured workouts from TrainingPeaks also export custom zones based on your individual thresholds, which then display on your device. The .FIT workouts in this library do not include any individual threshold data (although can can still set alarms on your device to help you stay in or out of certain 80/20 zones).

Q: Can I use these downloads if I have an 80/20 plan on platforms other than TrainingPeaks, like Final Surge?

A: Yes, that is one of the reasons we developed these workouts. Final Surge does not yet provide an option to export your workout. This library provides a solution to that limitation.

Q: I loaded a workout on my device. It works great, and prompts me thorough each step in the workout, but it did not tell me the intensity zone for the workout step.

A: These .FIT files include a note for each step on which intensity zone to use for that step. While it will not provide a custom value like the TrainingPeaks structured workout 80/20 plans will, it can display the actual zone (i.e. displaying a base “Zone 2” vs. “145-157 bpm”). On some devices, this note is not displayed. For example, on a Garmin 920xt the step will provide the duration and the intensity zone (i.e “Zone 2”), but on a Garmin Edge 520, it will only display the duration of the step. This is regrettably a limitation of each device on whether it displays the notes field.

Q: Why do you offer the swim workouts in 25m, 25y, and 50m versions?

A: Your Garmin device needs to know the pool size to accurately calculate your laps and completed distance. You can therefore choose the right swim workout for your pool. You can download all three versions of the same workout to use when you swim in pools of different sizes.

Q: I swim in a 33m pool. Is there a way I can use these swim workouts?

A: Although our workouts are provided in 25m, 25y, and 50m versions, on some Garmin  devices you can override the pool length before the workout begins. For example, on a 920xt, load an 80/20 swim workout, choose Do Workout, and you’ll receive a notice that the pool length has been set to 50m (or 25m/y based on what you exported). Hit Continue, then press and hold the bottom left button and you can override the pool length to 33m.

Q: What do the workout codes, like RAn3 or SMI2 mean?

A: See the bottom of the documents Understanding Your 80/20 Run or Triathlon Plan for a glossary of workout codes.

Q: Do the numbers on the workouts codes mean anything? Are the higher numbers always harder?

A: The number included with each workout code represents the order in which the workout was created and does not necessarily represent the difficulty. The success and growth of the 80/20 plans required us to continually add new workouts to the library. In order to maintain consistency across the significant distribution of 80/20 workouts in print and electronic formats, we never change or re-order the workout codes as new workouts are added.

Q: Why are the workouts in the 80/20 Workout Library different than some of the workouts of a similar name from the book 80/20 Running?

While the current workout library was inspired by the original run workouts in 80/20 Running, the two sources are considered different series and evolved separately. For example, while it is normal to assume that the Speed Play Run 4 workout from the book should be the same as the RSP4 in the library, the two workouts are not identical. You will be able to find another workout in the 80/20 workout library that is identical to a workout published in 80/20 Running. For example, the workout library RSP5 can be used in place of the book’s Speed Play Run 4 (if you can’t find a match, let us know and we’ll create one).

If you are using a training plan from the 80/20 Running book, follow the workout structure from the book, or find a workout match in the workout library. If you are using an updated 80/20 run plan from this site, the workouts are identical to the 80/20 workout library. Additionally, the workouts in the book 80/20 Triathlon and triathlon plans on this site are also identical to the 80/20 workout library.

Q: Where are the 80/20 Brick workouts?

A: At this time, Garmin does not support the creation of a multi-sport .FIT file.

Q: Do you offer any other formats, like .ERG and .ZWO?

A: The 80/20 structured workout plans offered on the TrainingPeaks platform can be exported in a wide variety of file formats, including .ERG, .ZWO and more. However, this complimentary workout library only includes .FIT files as an option at this time. Each of the 600+ workouts in this library had to be created individually, and expanding to other platforms is currently prohibitive. There may be methods to convert a .FIT file to other formats, but we have not tested these options (if you have success at this, let us know, we’ll add it here).

Q: I think I found an error in one of the workouts.

A: Contact us with the workout in question and we can get that fixed. With 600+ workouts created manually, we expect a few errors.

Low Intensity Runs

Running Recovery (RRe)

CodeDuration/DistanceDescription
RRe12020 minutes Zone 1
RRe22525 minutes Zone 1
RRe33030 minutes Zone 1
RRe43535 minutes Zone 1
RRe54040 minutes Zone 1
RRe64545 minutes Zone 1
RRe75050 minutes Zone 1
RRe85555 minutes Zone 1
RRe96060 minutes Zone 1

Running Foundation (RF)

CodeDuration/DistanceDescription
RF1205 minutes in Zone 1, 10 minutes Zone 2, 5 minutes Zone 1
RF2255 minutes in Zone 1, 15 minutes Zone 2, 5 minutes Zone 1
RF3305 minutes in Zone 1, 20 minutes Zone 2, 5 minutes Zone 1
RF4355 minutes in Zone 1, 25 minutes Zone 2, 5 minutes Zone 1
RF5405 minutes in Zone 1, 30 minutes Zone 2, 5 minutes Zone 1
RF6455 minutes in Zone 1, 35 minutes Zone 2, 5 minutes Zone 1
RF7505 minutes in Zone 1, 40 minutes Zone 2, 5 minutes Zone 1
RF8555 minutes in Zone 1, 45 minutes Zone 2, 5 minutes Zone 1
RF9605 minutes in Zone 1, 50 minutes Zone 2, 5 minutes Zone 1
RF10705 minutes in Zone 1, 60 minutes Zone 2, 5 minutes Zone 1
RF11805 minutes in Zone 1, 70 minutes Zone 2, 5 minutes Zone 1
RF12905 minutes in Zone 1, 80 minutes Zone 2, 5 minutes Zone 1
RF13705 minutes in Zone 1, 60 minutes Zone 2, 5 minutes Zone 1
RF141005 minutes in Zone 1, 90 minutes Zone 2, 5 minutes Zone 1
RF151105 minutes in Zone 1, 100 minutes Zone 2, 5 minutes Zone 1
RF161055 minutes in Zone 1, 95 minutes Zone 2, 5 minutes Zone 1
RF171205 minutes in Zone 1, 110 minutes Zone 2, 5 minutes Zone 1

Running Aerobic Intervals (RAe)

CodeDuration/DistanceDescription
RAe16010 minutes Zone 1, 3 x (10 minutes Zone 2/3 minutes Zone 1) 10 minutes Zone 1
RAe29015 minutes Zone 1, 3 x (10 minutes Zone 2/3 minutes Zone 1) 35 minutes Zone 1
RAe37512 minutes Zone 1, 4 x (10 minutes Zone 2/3 minutes Zone 1) 12 minutes Zone 1
RAe49015 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1
RAe59010 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1)
RAe610510 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1
RAe712010 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 30 minutes Zone 1
RAe813510 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 45 minutes Zone 1
RAe915010 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 60 minutes Zone 1
RAe1010510 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 35 minutes Zone 1
RAe1112010 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 50 minutes Zone 1
RAe1213510 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 65 minutes Zone 1
RAe1315010 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 80 minutes Zone 1
RAe1412010 minutes Zone 1, 3 x (4 minutes Zone 2/1 minutes Zone 1) 95 minutes Zone 2
RAe1513010 minutes Zone 1, 3 x (5 minutes Zone 2/1 minutes Zone 1) 102 minutes Zone 2
RAe1614010 minutes Zone 1, 3 x (6 minutes Zone 2/1 minutes Zone 1) 109 minutes Zone 2
RAe1715010 minutes Zone 1, 3 x (7 minutes Zone 2/1 minutes Zone 1) 116 minutes Zone 2
RAe1816010 minutes Zone 1, 3 x (8 minutes Zone 2/1 minutes Zone 1) 123 minutes Zone 2
RAe1917010 minutes Zone 1, 3 x (9 minutes Zone 2/1 minutes Zone 1) 130 minutes Zone 2
RAe2018010 minutes Zone 1, 3 x (10 minutes Zone 2/1 minutes Zone 1) 137 minutes Zone 2
RAe2116510 minutes Zone 1, 4 x (15 minutes Zone 2/1 minutes Zone 1) 90 minutes Zone 2
RAe224610 minutes Zone 1, 3 x (10 minutes Zone 2/2 minutes Zone 1)

Running Long (RL)

CodeDuration/DistanceDescription
RL16 mi1 mile Zone 1, 4.5 miles Zone 2, 0.5 mile Zone 1
RL27 mi1 mile Zone 1, 5.5 miles Zone 2, 0.5 mile Zone 1
RL38 mi1 mile Zone 1, 6.5 miles Zone 2, 0.5 mile Zone 1
RL49 mi1 mile Zone 1, 7.5 miles Zone 2, 0.5 mile Zone 1
RL510 mi1 mile Zone 1, 8.5 miles Zone 2, 0.5 mile Zone 1
RL611 mi1 mile Zone 1, 9.5 miles Zone 2, 0.5 mile Zone 1
RL712 mi1 mile Zone 1, 10.5 miles Zone 2, 0.5 mile Zone 1
RL813 mi1 mile Zone 1, 11.5 miles Zone 2, 0.5 mile Zone 1
RL914 mi1 mile Zone 1, 12.5 miles Zone 2, 0.5 mile Zone 1
RL1015 mi1 mile Zone 1, 13.5 miles Zone 2, 0.5 mile Zone 1
RL1116 mi1 mile Zone 1, 14.5 miles Zone 2, 0.5 mile Zone 1
RL1217 mi1 mile Zone 1, 15.5 miles Zone 2, 0.5 mile Zone 1
RL1318 mi1 mile Zone 1, 16.5 miles Zone 2, 0.5 mile Zone 1
RL1419 mi1 mile Zone 1, 17.5 miles Zone 2, 0.5 mile Zone 1
RL1520 mi1 mile Zone 1, 18.5 miles Zone 2, 0.5 mile Zone 1

Moderate and High-Intensity Runs

Running Cruise Intervals (RCI)

CodeDuration/DistanceDescription
RCI1605 minutes Zone 1, 21 minutes Zone 2, 3 x (5 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI2525 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI3645 minutes Zone 1, 5 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI4725 minutes Zone 1, 5 minutes Zone 2, 4 x (10 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI5805 minutes Zone 1, 5 minutes Zone 2, 4 x (12 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI6925 minutes Zone 1, 5 minutes Zone 2, 4 x (15 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI77015 minutes Zone 1, 11 minutes Zone 2, 2 x (10 minutes Zone 3/4 minutes Zone 1) 11 minutes Zone 2, 5 minutes Zone 1
RCI8705 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 14 minutes Zone 2, 5 minutes Zone 1
RCI9745 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/3 minutes Zone 1) 14 minutes Zone 2, 5 minutes Zone 1
RCI10455 minutes Zone 1, 6 minutes Zone 2, 3 x (6 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI11535 minutes Zone 1, 6 minutes Zone 2, 4 x (6 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI12615 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RCI133010 minutes Zone 1, 3 x (3 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 1
RCI14615 minutes Zone 1, 10 minutes Zone 2, 4 x (10 minutes Zone 3/4 minutes Zone 1)
RCI153815 minutes Zone 1, 3 x (4 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 1

Running Tempo (RT)

CodeDuration/DistanceDescription
RT1355 minutes Zone 1, 5 minutes Zone 2, 15 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT2385 minutes Zone 1, 5 minutes Zone 2, 18 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT3405 minutes Zone 1, 5 minutes Zone 2, 20 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT4445 minutes Zone 1, 5 minutes Zone 2, 24 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT5485 minutes Zone 1, 5 minutes Zone 2, 28 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT6505 minutes Zone 1, 5 minutes Zone 2, 30 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT7525 minutes Zone 1, 5 minutes Zone 2, 32 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT8565 minutes Zone 1, 5 minutes Zone 2, 36 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT9605 minutes Zone 1, 5 minutes Zone 2, 40 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT10655 minutes Zone 1, 5 minutes Zone 2, 45 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
RT11505 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1
RT12555 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3, 20 minutes Zone 2, 5 minutes Zone 1
RT13505 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1
RT14545 minutes Zone 1, 10 minutes Zone 2, 24 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1
RT15625 minutes Zone 1, 10 minutes Zone 2, 32 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1
RT166010 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 10 minutes Zone 2, 10 minutes Zone 1
RT177610 minutes Zone 1, 10 minutes Zone 2, 36 minutes Zone 3, 10 minutes Zone 2, 10 minutes Zone 1
RT18705 minutes Zone 1, 10 minutes Zone 2, 40 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1
RT19905 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 50 minutes Zone 2, 5 minutes Zone 1
RT20905 minutes Zone 1, 10 minutes Zone 2, 25 minutes Zone 3, 50 Minutes Zone 1

Running Fast Finish (RFF)

CodeDuration/DistanceDescription
RFF1255 minutes Zone 1, 15 minutes Zone 2, 5 minutes Zone 3
RFF2305 minutes Zone 1, 20 minutes Zone 2, 5 minutes Zone 3
RFF3355 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3
RFF4405 minutes Zone 1, 25 minutes Zone 2, 10 minutes Zone 3
RFF5425 minutes Zone 1, 25 minutes Zone 2, 12 minutes Zone 3
RFF6475 minutes Zone 1, 30 minutes Zone 2, 12 minutes Zone 3
RFF7525 minutes Zone 1, 35 minutes Zone 2, 12 minutes Zone 3
RFF8555 minutes Zone 1, 35 minutes Zone 2, 15 minutes Zone 3
RFF9605 minutes Zone 1, 40 minutes Zone 2, 15 minutes Zone 3
RFF10655 minutes Zone 1, 45 minutes Zone 2, 15 minutes Zone 3
RFF11605 minutes Zone 1, 45 minutes Zone 2, 10 minutes Zone 3

Running Long Fast Finish (RLFF)

CodeDuration/DistanceDescription
RLFF110 mi0.5 mile Zone 1, 8.5 miles Zone 2, 1 mile Zone 3
RLFF212 mi0.5 mile Zone 1, 10.5 miles Zone 2, 1 mile Zone 3
RLFF314 mi0.5 mile Zone 1, 12 miles Zone 2, 1.5 miles Zone 3
RLFF416 mi0.5 mile Zone 1, 14 miles Zone 2, 1.5 miles Zone 3
RLFF518 mi0.5 mile Zone 1, 15.5 miles Zone 2, 2 miles Zone 3
RLFF620 mi0.5 mile Zone 1, 17.5 miles Zone 2, 2 miles Zone 3

Running Hill Repeats (RHR)

CodeDuration/DistanceDescription
RHR1455 minutes Zone 1, 32 minutes Zone 2, 4 x (30 seconds Zone 5 uphill/90 seconds Zone 1)
RHR2275 minutes Zone 1, 5 minutes Zone 2, 6 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1
RHR3315 minutes Zone 1, 5 minutes Zone 2, 8 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1
RHR4335 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1
RHR5355 minutes Zone 1, 5 minutes Zone 2, 10 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1
RHR6395 minutes Zone 1, 5 minutes Zone 2, 12 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1
RHR7395 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1
RHR8395 minutes Zone 1, 5 minutes Zone 2, 6 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1
RHR9455 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1
RHR10475 minutes Zone 1, 5 minutes Zone 2, 8 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1
RHR11515 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1
RHR12555 minutes Zone 1, 5 minutes Zone 2, 10 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1
RHR13635 minutes Zone 1, 5 minutes Zone 2, 12 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1
RHR14505 minutes Zone 1, 20 minutes Zone 2, 10 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1

Running Mixed Intervals (RMI)

CodeDuration/DistanceDescription
RMI1365 minutes Zone 1, 5 minutes Zone 2, 1 minute Zone 5, 2 minutes Zone 1, 3 minutes Zone 4, 2 minutes Zone 1, 5 minutes Zone 3, 2 minutes Zone 1, 3 minutes Zone 4, 2 minutes Zone 1, 1 minute Zone 5, 5 minutes Zone 1
RMI2465 minutes Zone 1, 5 minutes Zone 2, 1.5 minute Zone 5, 2 minutes Zone 1, 5 minutes Zone 4, 2 minutes Zone 1, 10 minutes Zone 3, 2 minutes Zone 1, 5 minutes Zone 4, 2 minutes Zone 1, 1.5 minute Zone 5, 5 minutes Zone 1
RMI3595 minutes Zone 1, 5 minutes Zone 2, 2 x (1 minute Zone 5/2 minutes Zone 1), 2 x (3 minutes Zone 4/2 minutes Zone 1), 10 minutes Zone 3, 2 minutes Zone 1, 2 x (3 minutes Zone 4/2 minutes Zone 1), 2 x (1 minute Zone 5/2 minutes Zone 1), 5 minutes Zone 1
RMI4715 minutes Zone 1, 5 minutes Zone 2, 2 x (1.5 minutes Zone 5/2.5 minutes Zone 1), 2 x (5 minutes Zone 4/2 minutes Zone 1), 10 minutes Zone 3, 2 minutes Zone 1, 2 x (1.5 minutes Zone 5/2.5 minutes Zone 1), 2 x (5 minutes Zone 4/2 minutes Zone 1), 5 minutes Zone 1

Running Anaerobic Intervals (RAn)

CodeDuration/DistanceDescription
RAn16015 minutes Zone 1, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) 15 minutes Zone 1
RAn26015 minutes Zone 1, 5 x (2.5 minutes Zone 4/5 minutes Zone 1) 7.5 minutes Zone 1
RAn36015 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1)
RAn44515 minutes Zone 1, 4 x (2.5 minutes Zone 4/5 minutes Zone 1)
RAn54515 minutes Zone 1, 3 x (2.5 minutes Zone 4/5 minutes Zone 1) 7 minutes Zone 1

Running Short Intervals (RSI)

CodeDuration/DistanceDescription
RSI1335 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1
RSI2395 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1
RSI3395 minutes Zone 1, 5 minutes Zone 2, 6 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1
RSI4455 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1
RSI5475 minutes Zone 1, 5 minutes Zone 2, 8 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1
RSI6515 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1
RSI7555 minutes Zone 1, 5 minutes Zone 2, 10 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1
RSI8635 minutes Zone 1, 5 minutes Zone 2, 12 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1
RSI9605 minutes Zone 1, 26 minutes Zone 2, 8 x (1 minutes Zone 5/2 minutes Zone 1) 5 minutes Zone 1
RSI10445 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minutes Zone 5/2 minutes Zone 1) 10 minutes Zone 1
RSI11605 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minutes Zone 5/2 minutes Zone 1) 10 minutes Zone 1

Running Long Intervals (RLI)

CodeDuration/DistanceDescription
RLI1305 minutes Zone 1, 5 minutes Zone 2, 3 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RLI2355 minutes Zone 1, 5 minutes Zone 2, 4 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RLI3395 minutes Zone 1, 5 minutes Zone 2, 3 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1
RLI4405 minutes Zone 1, 5 minutes Zone 2, 5 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RLI5455 minutes Zone 1, 5 minutes Zone 2, 6 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RLI6475 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1
RLI7555 minutes Zone 1, 5 minutes Zone 2, 5 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1
RLI8635 minutes Zone 1, 5 minutes Zone 2, 6 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1
RLI9715 minutes Zone 1, 5 minutes Zone 2, 7 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1
RLI10795 minutes Zone 1, 5 minutes Zone 2, 8 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1
RLI11505 minutes Zone 1, 5 minutes Zone 2, 5 x (4 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RLI12445 minutes Zone 1, 5 minutes Zone 2, 4 x (4 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1

Running Speed Play (RSP)

CodeDuration/DistanceDescription
RSP1455 minutes Zone 1, 28 minutes Zone 2, 4 x (1 minute Zone 4/2 minutes Zone 1)
RSP2305 minutes Zone 1, 5 minutes Zone 2, 3 x (2 minutes Zone 4/2 minutes Zone 1) 8 minutes Zone 1
RSP3305 minutes Zone 1, 5 minutes Zone 2, 5 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP4315 minutes Zone 1, 5 minutes Zone 2, 4 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP5335 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP6355 minutes Zone 1, 5 minutes Zone 2, 5 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP7365 minutes Zone 1, 5 minutes Zone 2, 7 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP8395 minutes Zone 1, 5 minutes Zone 2, 6 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP9395 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP10425 minutes Zone 1, 5 minutes Zone 2, 9 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP11435 minutes Zone 1, 5 minutes Zone 2, 7 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP12455 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP13475 minutes Zone 1, 5 minutes Zone 2, 8 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP14515 minutes Zone 1, 5 minutes Zone 2, 9 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP15515 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP16515 minutes Zone 1, 20 minutes Zone 2, 7 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP17605 minutes Zone 1, 20 minutes Zone 2, 10 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP18485 minutes Zone 1, 5 minutes Zone 2, 7 x (2 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
RSP19505 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
RSP20555 minutes Zone 1, 15 minutes Zone 2, 5 x (2 minute Zone 4/2 minutes Zone 1) 10 minutes Zone 2, 5 minutes Zone 1
RSP21455 minutes Zone 1, 10 minutes Zone 2, 5 x (2 minute Zone 4/2 minutes Zone 1) 10 minutes Zone 2, 5 minutes Zone 1

Running Long Speed Play (RLSP)

CodeDuration/DistanceDescription
RLSP110 mi0.5 mile Zone 1, 1 mile Zone 2, 8 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1
RLSP212mi0.5 mile Zone 1, 1 mile Zone 2, 10 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1
RLSP314 mi0.5 mile Zone 1, 1 mile Zone 2, 12 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1
RLSP416 mi0.5 mile Zone 1, 1 mile Zone 2, 14 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1
RLSP518 mi0.5 mile Zone 1, 1 mile Zone 2, 16 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1
RLSP620 mi0.5 mile Zone 1, 1 mile Zone 2, 18 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1

Running Long Marathon Simulator (RLMS)

CodeDuration/DistanceDescription
RLMS20 mi1.5 miles Zone 1, 16 miles at race pace, 1 mile Zone 2, 1.5 miles Zone 1

Running Taper (RTa)

CodeDuration/DistanceDescription
RTa1105 minutes Zone 1, 6 x (20" Zone 4/40" rest)

 

 

 

 

 

Low Intensity Swims

Swim Recovery (SRe)

CodeDistancePool SizeDescription
SRe1150025m25y50m1500 Zone 1
SRe2160025m25y50m1600 Zone 1
SRe3175025m25y50m1750 Zone 1
SRe4200025m25y50m2000 Zone 1
SRe5225025m25y50m2250 Zone 1
SRe6250025m25y50m2500 Zone 1
SRe7275025m25y50m2750 Zone 1
SRe8300025m25y50m3000 Zone 1
SRe9100025m25y50m1000 Zone 1

Swim Foundation (SF)

CodeDistancePool SizeDescription
SF1150025m25y50m300 Zone 1, 900 Zone 2, 300 Zone 1
SF2160025m25y50m300 Zone 1, 1000 Zone 2, 300 Zone 1
SF3175025m25y50m300 Zone 1, 1150 Zone 2, 300 Zone 1
SF4200025m25y50m300 Zone 1, 1400 Zone 2, 300 Zone 1
SF5225025m25y50m300 Zone 1, 1650 Zone 2, 300 Zone 1
SF6250025m25y50m300 Zone 1, 1900 Zone 2, 300 Zone 1
SF7275025m25y50m250 Zone 1, 2250 Zone 2, 250 Zone 1
SF8300025m25y50m250 Zone 1, 2500 Zone 2, 250 Zone 1
SF9350025m25y50m250 Zone 1, 3000 Zone 2, 250 Zone 1
SF10400025m25y50m250 Zone 1, 3500 Zone 2, 250 Zone 1

Swim Aerobic Intervals (SAe)

CodeDistancePool SizeDescription
SAe1250025m25y50m250 Zone 1, 4 x (500 Zone 2, 60" rest) 250 Zone 1
SAe2300025m25y50m250 Zone 1, 5 x (500 Zone 2, 60" rest) 250 Zone 1
SAe3350025m25y50m250 Zone 1, 6 x (500 Zone 2, 60" rest) 250 Zone 1
SAe4350025m25y50m250 Zone 1, 3 x (1000 Zone 2, 60" rest) 250 Zone 1
SAe5380025m25y50m150 Zone 1, 7 x (500 Zone 2, 60" rest) 150 Zone 1
SAe6450025m25y50m250 Zone 1, 4 x (1000 Zone 2, 60" rest) 250 Zone 1
SAe7200025m25y50m250 Zone 1, 3 x (500 Zone 2, 60" rest) 250 Zone 1

Moderate and High Intensity Intervals

Swim Cruise Interval (SCI)

CodeDistancePool SizeDescription
SCI1150025m25y50m500 Zone 1, 5 x (100 Zone 3/15" rest) 500 Zone 1
SCI2200025m25y50m500 Zone 1, 5 x (100 Zone 3/15" rest) 500 Zone 2, 500 Zone 1
SCI3250025m25y50m500 Zone 1, 500 Zone 2, 5 x (100 Zone 3/15" rest) 500 Zone 2, 500 Zone 1
SCI4150025m25y50m250 Zone 1, 10 x (100 Zone 3/15" rest) 250 Zone 1
SCI5200025m25y50m250 Zone 1, 10 x (100 Zone 3/15" rest) 500 Zone 2, 250 Zone 1
SCI6250025m25y50m250 Zone 1, 500 Zone 2, 10 x (100 Zone 3/15" rest) 500 Zone 2, 250 Zone 1
SCI7300025m25y50m250 Zone 1, 500 Zone 2, 15 x (100 Zone 3/15" rest) 500 Zone 2, 250 Zone 1
SCI8200025m25y50m500 Zone 1, 5 x (200 Zone 3/15" rest) 500 Zone 1
SCI9240025m25y50m500 Zone 1, 7 x (200 Zone 3/15" rest) 500 Zone 1
SCI10300025m25y50m500 Zone 1, 10 x (200 Zone 3/15" rest) 500 Zone 1
SCI11190025m25y50m500 Zone 1, 3 x (300 Zone 3/15" rest) 500 Zone 1
SCI12250025m25y50m500 Zone 1, 5 x (300 Zone 3/15" rest) 500 Zone 1
SCI13350025m25y50m500 Zone 1, 500 Zone 2, 5 x (300 Zone 3/15" rest) 500 Zone 2, 500 Zone 1
SCI14120025m25y50m300 Zone 1, 3 x (200 Zone 3/15" rest) 300 Zone 1
SCI15150025m25y50m300 Zone 1, 3 x (300 Zone 3/15" rest) 300 Zone 1
SCI16175025m25y50m500 Zone 1, 5 x (200 Zone 3/15" rest) 250 Zone 1
SCI17150025m25y50m150 Zone 1, 6 x (200 Zone 3/15" rest) 150 Zone 1

Swim Tempo (ST)

CodeDistancePool SizeDescription
ST1150025m25y50m250 Zone 1, 500 Zone 3, 500 Zone 2, 250 Zone 1
ST2175025m25y50m250 Zone 1, 500 Zone 3, 750 Zone 2, 250 Zone 1
ST3200025m25y50m250 Zone 1, 500 Zone 3, 1000 Zone 2, 250 Zone 1
ST4225025m25y50m250 Zone 1, 750 Zone 3, 1000 Zone 2, 250 Zone 1
ST5250025m25y50m250 Zone 1, 1000 Zone 3, 1000 Zone 2, 250 Zone 1
ST6300025m25y50m500 Zone 1, 1000 Zone 3, 1000 Zone 2, 500 Zone 1
ST7200025m25y50m500 Zone 1, 1000 Zone 3, 500 Zone 1
ST8175025m25y50m500 Zone 1, 1000 Zone 3, 250 Zone 1

Swim Mixed Intervals (SMI)

CodeDistancePool SizeDescription
SMI1175025m25y50m500 Zone 1, 5 x (100 Zone 3/15" rest) 250 Zone 1, 5 x (50 Zone 4/20" rest) 250 Zone 1
SMI2175025m25y50m500 Zone 1, 5 x (100 Zone 3/15" rest) 250 Zone 1, 10 x (25 Zone 5/10" rest) 250 Zone 1
SMI3235025m25y50m250 Zone 1, 10 x (100 Zone 3/15" rest), 500 Zone 1, 7 x (50 Zone 4/20" rest) 250 Zone 1
SMI4300025m25y50m250 Zone 1, 500 Zone 2, 10 x (100 Zone 3/15" rest), 150 Zone 1, 7 x (50 Zone 4/20" rest) 500 Zone 2, 250 Zone 1
SMI5240025m25y50m300 Zone 1, 10 x (100 Zone 3/15" rest), 300 Zone 1, 10 x (50 Zone 4/20" rest) 300 Zone 1
SMI6250025m25y50m500 Zone 1, 5 x (200 Zone 3/15" rest) 250 Zone 1, 10 x (25 Zone 5/10" rest) 500 Zone 1
SMI7300025m25y50m500 Zone 1, 5 x (200 Zone 3/15" rest) 250 Zone 1, 10 x (25 Zone 5/10" rest) 500 Zone 2, 500 Zone 1
SMI8190025m25y50m500 Zone 2, 3 x (100 Zone 3/15" rest), 500 Zone 1, 6 x (50 Zone 4/20" rest) 300 Zone 1

Swim Short Intervals (SSI)

CodeDistancePool SizeDescription
SSI1175025m25y50m250 Zone 1, 500 Zone 2, 10 x (25 Zone 5/10" rest) 500 Zone 2, 250 Zone 1
SSI2230025m25y50m250 Zone 1, 500 Zone 2, 12 x (25 Zone 5/10" rest) 1000 Zone 2, 250 Zone 1

Swim Speed Play (SSP)

CodeDistancePool SizeDescription
SSP1175025m25y50m250 Zone 1, 500 Zone 2, 5 x (50 Zone 4/20" rest) 500 Zone 2, 250 Zone 1
SSP2210025m25y50m250 Zone 1, 500 Zone 2, 7 x (50 Zone 4/20" rest) 500 Zone 2, 500 Zone 1
SSP3250025m25y50m500 Zone 1, 500 Zone 2, 10 x (50 Zone 4/20" rest) 500 Zone 2, 500 Zone 1
SSP4310025m25y50m500 Zone 1, 500 Zone 2, 12 x (50 Zone 4/20" rest) 1000 Zone 2, 500 Zone 1
SSP5150025m25y50m250 Zone 1, 500 Zone 2, 10 x (50 Zone 4/20" rest) 250 Zone 1
SSP6175025m25y50m250 Zone 1, 500 Zone 2, 15 x (50 Zone 4/20" rest) 250 Zone 1
SSP7120025m25y50m250 Zone 1, 200 Zone 2, 10 x (50 Zone 4/20" rest) 250 Zone 1

Swim Time Trial (STT) and Swim Taper (STa)

CodeDistancePool SizeDescription
STa1100025m25y50m400 Zone 1, 4 x (50 Zone 4 / 30" rest), 400 Zone 1
STT1185025m25y50m250 Zone 1, 400 Zone 3, 120" rest, 200 Zone 3, 120" rest, 1000 Zone 1
STT2100025m25y50m200 Zone 1, 400 Zone 3, 120" rest, 200 Zone 3, 120" rest, 200 Zone 1

Low Intensity Cycling

Cycling Recovery (CRe)

CodeDurationDescription
CRe12020 minutes Zone 1
CRe22525 minutes Zone 1
CRe33030 minutes Zone 1
CRe43535 minutes Zone 1
CRe54040 minutes Zone 1
CRe64545 minutes Zone 1
CRe75050 minutes Zone 1
CRe85555 minutes Zone 1
CRe96060 minutes Zone 1
CRe107575 minutes Zone 1
CRe119090 minutes Zone 1
CRe12105105 minutes Zone 1
CRe13120120 minutes Zone 1
CRe14150150 minutes Zone 1

Cycling Foundation (CF)

CodeDurationDescription
CF1205 minutes in Zone 1, 15 minutes Zone 2
CF2255 minutes in Zone 1, 15 minutes Zone 2, 5 minutes Zone 1
CF3305 minutes in Zone 1, 20 minutes Zone 2, 5 minutes Zone 1
CF4355 minutes in Zone 1, 25 minutes Zone 2, 5 minutes Zone 1
CF5405 minutes in Zone 1, 30 minutes Zone 2, 5 minutes Zone 1
CF6455 minutes in Zone 1, 35 minutes Zone 2, 5 minutes Zone 1
CF7505 minutes in Zone 1, 40 minutes Zone 2, 5 minutes Zone 1
CF8555 minutes in Zone 1, 45 minutes Zone 2, 5 minutes Zone 1
CF9605 minutes in Zone 1, 50 minutes Zone 2, 5 minutes Zone 1
CF106015 minutes in Zone 1, 35 minutes Zone 2, 10 minutes Zone 1
CF119030 minutes in Zone 1, 50 minutes Zone 2, 10 minutes Zone 1
CF1210540 minutes in Zone 1, 55 minutes Zone 2, 10 minutes Zone 1
CF1312050 minutes in Zone 1, 60 minutes Zone 2, 10 minutes Zone 1
CF1413560 minutes in Zone 1, 65 minutes Zone 2, 10 minutes Zone 1
CF1515070 minutes in Zone 1, 70 minutes Zone 2, 10 minutes Zone 1
CF1616580 minutes in Zone 1, 75 minutes Zone 2, 10 minutes Zone 1
CF1718090 minutes in Zone 1, 80 minutes Zone 2, 10 minutes Zone 1
CF18195100 minutes in Zone 1, 85 minutes Zone 2, 10 minutes Zone 1
CF19210110 minutes in Zone 1, 90 minutes Zone 2, 10 minutes Zone 1
CF20225120 minutes in Zone 1, 95 minutes Zone 2, 10 minutes Zone 1
CF21240130 minutes in Zone 1, 100 minutes Zone 2, 10 minutes Zone 1
CF22270140 minutes in Zone 1, 120 minutes Zone 2, 10 minutes Zone 1
CF23300150 minutes in Zone 1, 140 minutes Zone 2, 10 minutes Zone 1
CF24330160 minutes in Zone 1, 160 minutes Zone 2, 10 minutes Zone 1
CF25360170 minutes in Zone 1, 180 minutes Zone 2, 10 minutes Zone 1
CF26755 minutes in Zone 1, 65 minutes Zone 2, 5 minutes Zone 1

Cycling Aerobic Intervals (CAe)

CodeDurationDescription
CAe17010 minutes Zone 1, 2 x (20 minutes Zone 2/5 minutes Zone 1) 10 minutes Zone 1
CAe29015 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1
CAe311015 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1
CAe412120 minutes Zone 1, 3 x (20 minutes Zone 2/7 minutes Zone 1) 20 minutes Zone 1
CAe512010 minutes Zone 1, 5 x (15 minutes Zone 2/5 minutes Zone 1) 10 minutes Zone 1
CAe612810 minutes Zone 1, 4 x (20 minutes Zone 2/7 minutes Zone 1) 10 minutes Zone 1
CAe715012 minutes Zone 1, 4 x (25 minutes Zone 2/7 minutes Zone 1) 10 minutes Zone 1
CAe818010 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 10 minutes Zone 1
CAe918010 minutes Zone 1, 5 x (25 minutes Zone 2/7 minutes Zone 1) 10 minutes Zone 1
CAe102105 minutes Zone 1, 5 x (30 minutes Zone 2/10 minutes Zone 1) 5 minutes Zone 1
CAe112505 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 5 minutes Zone 1
CAe1227010 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 20 minutes Zone 1
CAe1328510 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 35 minutes Zone 1
CAe1430010 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 50 minutes Zone 1
CAe1531510 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 65 minutes Zone 1
CAe1633010 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 80 minutes Zone 1
CAe1734510 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 95 minutes Zone 1
CAe1836010 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 110 minutes Zone 1
CAe1921010 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 40 minutes Zone 1
CAe2024010 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 70 minutes Zone 1
CAe2127010 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 100 minutes Zone 1
CAe2230010 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 130 minutes Zone 1
CAe2333010 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 160 minutes Zone 1
CAe2436010 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 190 minutes Zone 1
CAe2539010 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 220 minutes Zone 1
CAe2642010 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 250 minutes Zone 1
CAe2724010 minutes Zone 1, 10 minutes Zone 2, 3 x (4 minutes Zone 2/1 minute Zone 1) 205 minutes Zone 2
CAe2826010 minutes Zone 1, 10 minutes Zone 2, 3 x (5 minutes Zone 2/1 minute Zone 1) 222 minutes Zone 2
CAe2928010 minutes Zone 1, 10 minutes Zone 2, 3 x (6 minutes Zone 2/1 minute Zone 1) 239 minutes Zone 2
CAe3030010 minutes Zone 1, 10 minutes Zone 2, 3 x (7 minutes Zone 2/1 minute Zone 1) 256 minutes Zone 2
CAe3132010 minutes Zone 1, 10 minutes Zone 2, 3 x (8 minutes Zone 2/1 minute Zone 1) 273 minutes Zone 2
CAe3234010 minutes Zone 1, 10 minutes Zone 2, 3 x (9 minutes Zone 2/1 minute Zone 1) 290 minutes Zone 2
CAe3336010 minutes Zone 1, 10 minutes Zone 2, 3 x (10 minutes Zone 2/1 minute Zone 1) 307 minutes Zone 2
CAe3433010 minutes Zone 1, 5 x (30 minutes Zone 2/10 minutes Zone 1) 120 minutes Zone 1
CAe3521010 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 40 minutes Zone 1
CAe3615030 minutes Zone 1, 4 x (20 minutes Zone 2/10 minutes Zone 1)
CAe3716530 minutes Zone 1, 4 x (20 minutes Zone 2/10 minutes Zone 1), 15 minutes Zone 1

Moderate and High-Intensity Cycling

Cycling Cruise Intervals (CCI)

CodeDurationDescription
CCI1605 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 6 minutes Zone 1
CCI2605 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 3/3 minutes Zone 1) 13 minutes Zone 2, 5 minutes Zone 1
CCI3615 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI4655 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI5645 minutes Zone 1, 5 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI6725 minutes Zone 1, 5 minutes Zone 2, 4 x (10 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI7805 minutes Zone 1, 5 minutes Zone 2, 4 x (12 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI8925 minutes Zone 1, 5 minutes Zone 2, 4 x (15 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI9955 minutes Zone 1, 5 minutes Zone 2, 5 x (12 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1
CCI1012010 minutes Zone 1, 15 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 40 minutes Zone 2, 10 minutes Zone 1
CCI1115010 minutes Zone 1, 15 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 71 minutes Zone 2, 10 minutes Zone 1
CCI126010 minutes Zone 1, 10 minutes Zone 2, 2 x (10 minutes Zone 3/4 minutes Zone 1) 12 minutes Zone 1
CCI139010 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 29 minutes Zone 2, 5 minutes Zone 1
CCI149010 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/3 minutes Zone 1) 25 minutes Zone 2, 5 minutes Zone 1
CCI159010 minutes Zone 1, 10 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 21 minutes Zone 2, 5 minutes Zone 1
CCI169010 minutes Zone 1, 10 minutes Zone 2, 4 x (9 minutes Zone 3/3 minutes Zone 1) 17 minutes Zone 2, 5 minutes Zone 1
CCI173010 minutes Zone 1, 3 x (3 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 1
CCI1810510 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 44 minutes Zone 2, 5 minutes Zone 1
CCI1912020 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 49 minutes Zone 2, 5 minutes Zone 1
CCI20905 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 3/3 minutes Zone 1) 43 minutes Zone 2, 5 minutes Zone 1
CCI219010 minutes Zone 1, 10 minutes Zone 2, 2 x (10 minutes Zone 3/4 minutes Zone 1) 10 minutes Zone 2, 32 minutes Zone 1
CCI229010 minutes Zone 1, 20 minutes Zone 2, 3 x (3 minutes Zone 3/2 minutes Zone 1) 30 minutes Zone 2, 15 minutes Zone 1
CCI239110 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/2 minutes Zone 1) 30 minutes Zone 2, 10 minutes Zone 1
CCI2412010 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/2 minutes Zone 1) 60 minutes Zone 2, 10 minutes Zone 1

Cycling Tempo (CT)

CodeDurationDescription
CT16015 minutes Zone 1, 5 minutes Zone 3, 40 minutes Zone 2
CT2355 minutes Zone 1, 5 minutes Zone 2, 15 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT3385 minutes Zone 1, 5 minutes Zone 2, 18 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT4405 minutes Zone 1, 5 minutes Zone 2, 20 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT5445 minutes Zone 1, 5 minutes Zone 2, 24 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT6485 minutes Zone 1, 5 minutes Zone 2, 28 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT7505 minutes Zone 1, 5 minutes Zone 2, 30 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT8605 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 10minutes Zone 2, 5 minutes Zone 1
CT9755 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 35minutes Zone 2, 5 minutes Zone 1
CT10905 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 40minutes Zone 2, 5 minutes Zone 1
CT111055 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 65minutes Zone 2, 5 minutes Zone 1
CT121205 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 70minutes Zone 2, 5 minutes Zone 1
CT131355 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 95minutes Zone 2, 5 minutes Zone 1
CT141505 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 100minutes Zone 2, 5 minutes Zone 1
CT151655 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 125minutes Zone 2, 5 minutes Zone 1
CT161805 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 130minutes Zone 2, 5 minutes Zone 1
CT171955 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 155minutes Zone 2, 5 minutes Zone 1
CT182105 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 160minutes Zone 2, 5 minutes Zone 1
CT192255 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 185minutes Zone 2, 5 minutes Zone 1
CT202405 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 190minutes Zone 2, 5 minutes Zone 1
CT212555 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 215minutes Zone 2, 5 minutes Zone 1
CT222705 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 220minutes Zone 2, 5 minutes Zone 1
CT232855 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 245minutes Zone 2, 5 minutes Zone 1
CT243005 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 250minutes Zone 2, 5 minutes Zone 1
CT25525 minutes Zone 1, 5 minutes Zone 2, 32 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT26565 minutes Zone 1, 5 minutes Zone 2, 36 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT27605 minutes Zone 1, 5 minutes Zone 2, 40 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT28655 minutes Zone 1, 5 minutes Zone 2, 45 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1
CT29555 minutes Zone 1, 15 minutes Zone 2, 15 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1
CT30605 minutes Zone 1, 15 minutes Zone 2, 20 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1
CT31605 minutes Zone 1, 15 minutes Zone 2, 24 minutes Zone 3, 11 minutes Zone 2, 5 minutes Zone 1
CT32725 minutes Zone 1, 15 minutes Zone 2, 32 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1
CT33705 minutes Zone 1, 10 minutes Zone 2, 40 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1

Cycling Fast Finish (CFF)

CodeDurationDescription
CFF1255 minutes Zone 1, 15 minutes Zone 2, 5 minutes Zone 3
CFF2305 minutes Zone 1, 20 minutes Zone 2, 5 minutes Zone 3
CFF3305 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3
CFF4405 minutes Zone 1, 25 minutes Zone 2, 10 minutes Zone 3
CFF5425 minutes Zone 1, 25 minutes Zone 2, 12 minutes Zone 3
CFF6475 minutes Zone 1, 30 minutes Zone 2, 12 minutes Zone 3
CFF7525 minutes Zone 1, 35 minutes Zone 2, 12 minutes Zone 3
CFF8555 minutes Zone 1, 35 minutes Zone 2, 15 minutes Zone 3
CFF9605 minutes Zone 1, 40 minutes Zone 2, 15 minutes Zone 3
CFF10655 minutes Zone 1, 45 minutes Zone 2, 15 minutes Zone 3
CFF11755 minutes Zone 1, 55 minutes Zone 2, 15 minutes Zone 3
CFF12905 minutes Zone 1, 70 minutes Zone 2, 15 minutes Zone 3
CFF131055 minutes Zone 1, 85 minutes Zone 2, 15 minutes Zone 3
CFF141205 minutes Zone 1, 100 minutes Zone 2, 15 minutes Zone 3
CFF151355 minutes Zone 1, 115 minutes Zone 2, 15 minutes Zone 3
CFF161505 minutes Zone 1, 130 minutes Zone 2, 15 minutes Zone 3
CFF171655 minutes Zone 1, 145 minutes Zone 2, 15 minutes Zone 3
CFF181805 minutes Zone 1, 160 minutes Zone 2, 15 minutes Zone 3
CFF191955 minutes Zone 1, 175 minutes Zone 2, 15 minutes Zone 3
CFF202105 minutes Zone 1, 190 minutes Zone 2, 15 minutes Zone 3
CFF212255 minutes Zone 1, 205 minutes Zone 2, 15 minutes Zone 3
CFF222405 minutes Zone 1, 220 minutes Zone 2, 15 minutes Zone 3
CFF232705 minutes Zone 1, 250 minutes Zone 2, 15 minutes Zone 3
CFF243005 minutes Zone 1, 280 minutes Zone 2, 15 minutes Zone 3
CFF253305 minutes Zone 1, 310 minutes Zone 2, 15 minutes Zone 3
CFF263605 minutes Zone 1, 340 minutes Zone 2, 15 minutes Zone 3
CFF27605 minutes Zone 1, 45 minutes Zone 2, 10 minutes Zone 3

Cycling Force (CFo)

CodeDurationDescription
CFo1275 minutes Zone 1, 5 minutes Zone 2, 6 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1
CFo2315 minutes Zone 1, 5 minutes Zone 2, 8 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1
CFo3335 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1
CFo4355 minutes Zone 1, 5 minutes Zone 2, 10 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1
CFo5395 minutes Zone 1, 5 minutes Zone 2, 12 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1
CFo6395 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1
CFo7395 minutes Zone 1, 5 minutes Zone 2, 6 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1
CFo8455 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1
CFo9475 minutes Zone 1, 5 minutes Zone 2, 8 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1
CFo10515 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1
CFo11555 minutes Zone 1, 5 minutes Zone 2, 10 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1
CFo12635 minutes Zone 1, 5 minutes Zone 2, 12 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1
CFo13705 minutes Zone 1, 10 minutes Zone 2, 10 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 10 Zone 2, 5 minutes Zone 1
CFo1413515 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 70 minutes Zone 2, 5 minutes Zone 1
CFo1515015 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 85 minutes Zone 2, 5 minutes Zone 1
CFo1618015 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 115 minutes Zone 2, 5 minutes Zone 1
CFo17745 minutes Zone 1, 5 minutes Zone 2, 12 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1), 35 minutes Zone 2, 5 minutes Zone 1
CFo18785 minutes Zone 1, 10 minutes Zone 2, 6 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 40 minutes Zone 2, 5 minutes Zone 1
CFo19905 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 46 minutes Zone 2
CFo2016510 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 105 minutes Zone 2, 5 minutes Zone 1
CFo2112015 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 55 minutes Zone 2, 5 minutes Zone 1
CFo226010 minutes Zone 1, 10 minutes Zone 2, 8 x (30 seconds Zone 5 uphill or simulated/60 seconds Zone 1) 28 minutes Zone 1
CFo2310515 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 40 minutes Zone 2, 5 minutes Zone 1
CFo249015 minutes Zone 1, 15 minutes Zone 2, 5 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 25 minutes Zone 2, 20 minutes Zone 1

Cycling Mixed Intervals (CMI)

CodeDurationDescription
CMI112020 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1)
CMI215020 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 30 minutes Zone 1
CMI316520 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 45 minutes Zone 1
CMI418020 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 60 minutes Zone 1
CMI521020 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 90 minutes Zone 1
CMI612020 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 5 x (1 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 1

Cycling Anaerobic Intervals (CAn)

CodeDurationDescription
CAn16015 minutes Zone 1, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) 15 minutes Zone 1
CAn262.515 minutes Zone 1, 5 x (2.5 minutes Zone 4/5 minutes Zone 1) 10 minutes Zone 1
CAn36010 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 5 minutes Zone 1
CAn49010 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 30 minutes Zone 2, 5 minutes Zone 1
CAn512010 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 60 minutes Zone 2, 5 minutes Zone 1
CAn615010 minutes Zone 1, 10 minutes Zone 2, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 80 minutes Zone 2, 5 minutes Zone 1
CAn79210 minutes Zone 1, 10 minutes Zone 2, 3 x (2.5 minutes Zone 4/5 minutes Zone 1) 45 minutes Zone 2, 5 minutes Zone 1
CAn815010 minutes Zone 1, 10 minutes Zone 2, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) 95 minutes Zone 2, 5 minutes Zone 1
CAn96010 minutes Zone 1, 10 minutes Zone 2, 3 x (2.5 minutes Zone 4/5 minutes Zone 1) 17 minutes Zone 1

Cycling Speed Play (CSP)

CodeDurationDescription
CSP1275 minutes Zone 1, 5 minutes Zone 2, 3 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP2605 minutes Zone 1, 5 minutes Zone 2, 5 x (1 minute Zone 4/2 minutes Zone 1) 30 minutes Zone 2, 5 minutes Zone 1
CSP3315 minutes Zone 1, 5 minutes Zone 2, 4 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP4605 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 4/2 minutes Zone 1), 27 minutes Zone 2, 5 minutes Zone 1
CSP5355 minutes Zone 1, 5 minutes Zone 2, 5 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP6605 minutes Zone 1, 5 minutes Zone 2, 7 x (1 minute Zone 4/2 minutes Zone 1) 30 minutes Zone 2, 5 minutes Zone 1
CSP7395 minutes Zone 1, 5 minutes Zone 2, 6 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP8605 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 26 minutes Zone 2
CSP9425 minutes Zone 1, 5 minutes Zone 2, 9 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP10605 minutes Zone 1, 5 minutes Zone 2, 7 x (2 minutes Zone 4/2 minutes Zone 1) 17 minutes Zone 2, 5 minutes Zone 1
CSP11455 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP12605 minutes Zone 1, 5 minutes Zone 2, 8 x (2 minutes Zone 4/2 minutes Zone 1) 13 minutes Zone 2, 5 minutes Zone 1
CSP13515 minutes Zone 1, 5 minutes Zone 2, 9 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1
CSP14615 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 4/2 minutes Zone 1) 10 minutes Zone 2, 5 minutes Zone 1
CSP157910 minutes Zone 1, 15 minutes Zone 2, 6 x (2 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1
CSP168710 minutes Zone 1, 15 minutes Zone 2, 8 x (2 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1
CSP177910 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1
CSP189021 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1