Structured Workout Library by Tredict
Plan
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Structured workout library

Structured workouts for your sports watch and smart trainer

Carefully selected running, cycling and swimming sessions. Download them free as FIT or ZWO files, or sync them to Garmin, Wahoo, COROS, Suunto, Apple Watch, GoldenCheetah, icTrainer, Zwift, Hammerhead and Rouvy via Tredict.

  • 541workouts
  • FIT, ZWO, JSONfile formats
  • 10platforms for the sync
Tempo Cutdown 3-2-1 km
Threshold Builder 8, 12 and 16 min
3 Rounds of 100s and 50s at Rising Speed

Every workout as a profile. Width is time, height is intensity, color is the zone.

  • Recovery
  • Endurance
  • Tempo
  • Sweet spot
  • Threshold
  • VO2max
  • Anaerobic
  • Sprint

Pick a sport

Running 219 workouts · 13 categories
Cycling 170 workouts · 14 categories
Swimming 152 workouts · 11 categories

A few sessions to start with, from easy aerobic work to hard intervals.

Tempo

3 x 12 min Tempo

3 × (12 min at sweet spot, 2 min jog)

1 h 07 min Intermediate Sweet spot
Sweet Spot

Sweet Spot 2 x 20 min

3 min at 80-85% FTP, 20 min at 88-92% FTP, 8 min easy spin, 20 min at 88-92% FTP

1 h 13 min Intermediate Sweet spot
Speed

6 x 150 m at 200 m Pace

6 × (150 m at VO2max, 40 s rest), 200 m easy freestyle

48 min2,200 m Intermediate VO2max
Tempo

Tempo Cutdown 3-2-1 km

3000 m at marathon pace, 2 min jog, 2000 m at sweet spot, 2 min jog, 1000 m at threshold

58 min Intermediate Tempo
Technique

Catch-Up Drill Basics for New Swimmers

6 × (25 m catch-up drill, 25 m freestyle, 20 s rest), 4 × (50 m catch-up drill, 50 m freestyle, 30 s rest), 4 × (50 m freestyle, 20 s rest)

40 min1,500 m Beginner Endurance

Collections

First structured sessions

Short, clear sessions for your first weeks with intervals.

Technique

Freestyle Drill Sampler for Beginners

4 × (25 m catch-up drill, 25 m freestyle, 20 s rest), 4 × (25 m fingertip drag drill, 25 m freestyle, 20 s rest), 4 × (25 m fist drill, 25 m freestyle, 20 s rest), 4 × (50 m freestyle, 20 s rest)

38 min1,400 m Beginner Endurance
Speed

3 Rounds of 4 x 50 m Fast

4 × (50 m at VO2max, 20 s rest), 100 m easy freestyle, 4 × (50 m at VO2max, 20 s rest), 100 m easy freestyle, 4 × (50 m at VO2max, 20 s rest)

35 min1,500 m Beginner VO2max

Race pace practice

Sessions that teach you to hold the pace you want to race at.

Speed

12 x 50 m at 100 m Race Pace

12 × (50 m very hard, 40 s rest), 200 m easy freestyle, 4 × (200 m pull buoy, 20 s rest)

1 h 11 min3,100 m Advanced Endurance
Speed

3 Broken 200s at 200 m Race Pace

4 × (50 m at VO2max, 10 s rest), 2 min rest, 4 × (50 m at VO2max, 10 s rest), 2 min rest, 4 × (50 m at VO2max, 10 s rest), 300 m pull buoy

47 min2,000 m Intermediate VO2max

Popular categories

Every category has its own page with an introduction and all matching workouts.

How it works

  1. 1

    Pick workouts

    Browse by sport and category, filter by level and duration, and add the sessions you like to your plan.

  2. 2

    Build your plan

    Put the workouts in order, give each one a day and choose whether your device guides you by pace, heart rate or power.

  3. 3

    Train with them on your device

    Download the files, or send the whole plan to your watch, bike computer or Zwift and follow every step during the session.

Questions and answers

Do I need an account to download workouts?

No. You can browse every workout, collect a plan and download FIT, ZWO and JSON files without signing up. An account is only needed if you want to send a plan straight to your devices.

Which devices can I use?

FIT workout files work with watches, bike computers and apps that import structured workouts in the FIT format, for example many Garmin devices. ZWO files open in Zwift. The plan sync reaches Garmin, Wahoo, COROS, Suunto, Apple Watch, GoldenCheetah, icTrainer, Zwift, Hammerhead and Rouvy.

How are the intensities set?

Each step has a zone and a target range relative to your own values, FTP for power, threshold pace or CSS for pace and maximum heart rate for heart rate. Enter your values once and the workout pages show absolute targets.

How is the duration of a workout estimated?

Time based steps count exactly. Distance based steps are estimated for a reference athlete with a threshold pace of 4:30 per kilometer in running and a CSS of 1:45 per 100 meters in swimming, so your own duration can differ.

What does the effort value mean?

Effort estimates how demanding a session is from its duration and intensity. One hour at threshold gives 100 points, easier sessions collect fewer points per hour, hard intervals more.