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How do you build an endurance workout in Coachably?

TL;DR: Pick Running, Cycling, or Swimming when you create a training. Add segments, add intervals inside them, and give each work interval a length and an intensity target (pace, power, heart rate, or zone). Tap Save.

How do you start an endurance workout?

Every workout has a Sport. Choose an endurance sport and the builder switches from exercises-and-sets to intervals.

  1. On the Trainings screen, tap Add Training.
  2. In the Add workout window, set the Sport to Running, Cycling, or Swimming. For swimming, also set the pool length.
  3. Choose Create from Scratch to build it yourself, or Use a Template to start from a ready-made endurance session.

You can also switch an existing workout’s sport from the setup strip at the top of the builder — but changing sport clears the session, so the app asks you to confirm.

What are segments and intervals?

An endurance session is built from segments, and each segment holds one or more intervals.

  • A segment is a block of the session — for example a warm-up, the main work, or a cool-down. Each interval has a role: warm-up, work, recovery, cool-down, or transition.
  • An interval is a single effort. Set its length by distance or duration (or leave it open-ended), add reps to repeat it, and give a work interval its own recovery if it needs one.

Steps:

  1. Tap Add segment.
  2. Inside the segment, tap Add interval and set the length and role.
  3. Give work intervals an intensity target (below) and, if needed, a recovery.
  4. Reorder intervals with move up / move down, and repeat until the session is complete.
  5. Tap Save.

How do you set an intensity target?

Each work interval carries a target — how hard that effort should be.

  • Metric — Pace, Power, Heart rate, Zone, or RPE.
  • Absolute or % of an anchor — enter a fixed number (like a pace or watts), or a percentage of an anchor such as FTP, LTHR, CSS, threshold pace, or max HR.
  • Single value or a range — target one number, or a min–max band.
  • Zone — pick a training zone (Recovery, Endurance, Tempo, Threshold, VO₂max, Anaerobic, Neuromuscular, or Custom).

Anchors like FTP, LTHR, and CSS come from the client’s thresholds on their profile. Keeping those up to date means percentage targets translate into the right paces and watts for each athlete.

Every work interval needs an intensity target — you’ll be reminded if one is missing. A swim workout also needs a pool length.

What is a Test workout?

Mark a session as a Test to build a testing protocol (for example an FTP or CSS test). Tests are excluded from training load, so a maximal effort doesn’t distort the athlete’s Fitness and Fatigue. You still build the test’s structure the same way.

Can you save an endurance session as a template?

Yes — endurance sessions work with templates just like strength ones. Coachably also ships ready-made endurance templates (for example Threshold 3×10, Sweet spot 2×20, Long run, CSS swim 8×100, and a bike → run brick) that you can pick in the Use a Template step and adjust.

FAQ

Which endurance sports are supported? Running, Cycling, and Swimming, plus multisport sessions (like a bike-to-run brick). You pick the sport when you create the training.

Do I set reps and weight for an endurance workout? No — that’s the strength builder. Endurance sessions use intervals with lengths and intensity targets instead.

Where do FTP, LTHR, and CSS come from? From the client’s thresholds on their profile. Percentage targets are calculated against those anchors.

Why doesn’t my test session count toward training load? Test workouts are deliberately excluded so a maximal effort doesn’t skew Fitness and Fatigue. See How training load works.

See also