How are pacing and power zones calculated?

Pacing uses Jack Daniels running formulas anchored to your 5K time, cycling targets derive from Coggan %FTP power zones, and rowing splits scale from your 2K ergometer benchmark.

What happens if I leave work duration, reps, and recovery set to 0?

The builder automatically assigns standard defaults, such as 4-minute VO2max bouts with equal recovery or 10-minute threshold intervals with 2-minute floats, scaled to your target time.

Can I plan workouts by hard distance instead of total time?

Yes. Switch the target type to hard distance and input your target kilometers to structure reps and recoveries around a specific work volume.

What is the intensity distribution check?

It categorizes the workout time into easy, moderate, and hard zones to help you compare the session structure against the classic 80/20 polarized training model.

How does the tool handle surplus session time?

Any leftover duration not filled by whole interval-recovery cycles is automatically absorbed into an extended cool-down segment.

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Fartlek & Interval Workout Builder

Builds a ready-to-run interval or fartlek session card from one anchor number: warm-up + reps × work + recoveries + cool-down with per-segment pace, power or split targets (Daniels zones from a 5K time, Coggan %FTP zones, or erg splits from a 2K time), work:rest ratio, CR-10 RPE distribution, and a polarized-training intensity-mix check.

Details

What this tool helps you do

Pick your sport (run / ride / row) and session focus (fartlek speed play, VO2max intervals, threshold cruise intervals, tempo steady, aerobic). Give one anchor — recent 5K time, cycling FTP, or 2K erg time — plus a total duration (or hard-distance) target. The tool fills interval length, reps and recoveries from published conventions (Daniels I bouts 3-5 min with ~equal jog recovery; cruise intervals ~10 min with 2 min floats; a fixed 14-min speed-play pattern for fartlek), renders a printable session card with pace / watts / split targets and RPE per segment, and shows the easy/moderate/hard time split against the ~80/20 polarized reference. Leave work, reps and recovery at 0 for the auto structure or override them individually.

Execution

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Fartlek & Interval Workout Builder

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Key facts

Overview

When to use

How it works

Use cases

Examples

1. 50-Minute VO2max Running Session

2. 60-Minute Cycling Threshold Cruise

FAQ

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