Build a cardio or interval workout

Before you start

Build on iPhone or the web. On Android, New workout in your workout library opens the web builder. Start a new workout (Quick Start on iPhone, New template on the web) and choose a cardio type such as biking, running or swimming.

Build the session block by block

1. Select Add Set Group to add a block. Add one for each part of the session, for example a warm-up, the main set and a cool-down.
2. Set each block’s length. A new block is timed (for swimming it starts as a distance). You can switch it to Distance and other units. Laps can be chosen on the web.
3. Set a target for each block:
   • Web: add a target column such as HR Zone, Power Zone or Pace Zone (zones 1 to 7, in half steps), Power (W), Cadence (rpm), Lap Time or RPE (/10).
   • iPhone: choose a zone (1 to 7, with decimals) as a single value or a range. You can also target heart rate in bpm, watts, a percentage of your threshold or of your maximum heart rate, or RPE (1 to 10).
4. Save with Save Workout (web) or SAVE WORKOUT (iPhone) and choose a folder.

Repeat intervals

To repeat a block, open its menu and choose Add Rounds, then set how many times it repeats. For example, 5 rounds of 3 minutes hard followed by a 2 minute rest. Remove Rounds turns it back into a single block.

Add rests

Add a rest to a block (on the web, with + Rest). A rest can be:

• timed: a fixed number of seconds, or
• until your heart rate drops: the rest lasts until your heart rate is below the bpm value you set (HR < bpm).

Ride a bike session on a smart trainer

For a bike session on your calendar, open its menu and choose Send to Ride. The session opens in Beoflow Ride, which holds your smart trainer at each target. This works for bike sessions only.

Sketch a session without an account (public session builder)

Coaches and athletes can draw a quick session in a browser without signing in. Nothing is saved and no personal data is read.

1. Open the public session builder (Build a session) on the web.
2. Pick Biking, Running or Swimming and set your Critical power or Critical pace. The starting values (250 W, 4:30 min/km, 1:40 min/100m) are placeholders to replace with your own.
3. Add blocks such as Warm up, Endurance, Tempo, Threshold, VO2 max, Recovery and Cool down, then drag them to change length (in 15 second steps) and intensity.
4. Share it: Open the ride or Copy link (bike sessions only), or Copy notation for any sport. Start over clears everything.

Troubleshooting

• A heart-rate rest shows as 90 seconds in the planned duration: that’s an estimate. On the day, the rest lasts until your heart rate drops.
• I can’t choose laps on iPhone: set laps on the web. Workouts with laps made on the web still show correctly on iPhone.
• “Send to Ride” is missing: it only appears for bike sessions that have steps.
• “This session could not be written as notation” (public builder): undo your last change and try again.
• I can’t open a run or swim in Ride: Ride is for bike sessions. Use Copy notation instead.

FAQ

How do I set up structured intervals? Add a block with Add Set Group, give it a duration and a target, then use Add Rounds to repeat it and + Rest to add recovery between repeats. Cardio blocks are timed by default (distance for swimming). In a strength workout you can also change a set from Reps to Time for timed intervals.

Does Beoflow track warm-ups and cool-downs? Yes. Plan them as their own blocks at an easy target so they’re part of the session. When you do the workout, what your watch or app records, including the warm-up and cool-down, is part of that session’s data.

Can I set a target as a range? Yes, on iPhone choose Range when you set a zone.

Privacy

Your workouts are visible only to you unless you share them or make them public. The public session builder doesn’t save anything and doesn’t read your Beoflow data. A Ride link carries the session’s title, steps and targets, plus the critical power you entered when it comes from the public builder.

Related

• Build a strength workout
• Workout library
• Training zones