Creating a structured workout in one sentence: from "10 × 400 m" to the watch

What the sentence becomes

The assistant builds a workout in steps: a 15-minute warm-up, a block repeated ten times containing 400 metres at 95% of VMA then 1 minute of jogging recovery, and a 10-minute cool-down. Each step carries a duration or distance and a target.

It converts 95% of VMA into actual pace from your VMA read on Garmin, then sends the workout. It appears in Garmin Connect and on the watch within seconds, with the date if you gave one.

What it asks, what it refuses

If an element is missing, it asks a single question: the date, or the recovery, or the warm-up wanted. If it has no reliable VMA and you ask for a percentage target, it refuses to invent a pace and proposes either a 6-minute test or a heart-rate target.

It also refuses workouts inconsistent with your data: 10 × 1,000 m at 100% of VMA the day after a marathon, or a 3-hour run for a runner whose longest run is 60 minutes. It says so, and proposes something else.

What you can ask for

Any running, cycling or swimming workout: intervals, threshold, pyramid, fartlek, long run with blocks, hill session by heart rate, bike session in watts, pool session by lengths. Targets are given in percent of VMA, pace, heart rate, power or cadence.

• — One sentence, one workout in steps on the watch.
• — Targets converted from your actual VMA, never invented.
• — Running, cycling, swimming; editable through conversation.

Once created, the workout is edited through conversation: move, delete, shorten. Every write action asks for your confirmation.

Frequently asked questions