Free Structured Cycling Workout Builder with FIT Export
Build a structured ride from warmup, work, recovery, repeat and cooldown steps. See its profile, estimate its training load, and download it as a FIT workout file — free, with no account or subscription.
Published
Duration52 min
Avg. intensity77%
Est. load56
4×
- Warmup10 min50–65% FTP
- Repeat 4×
- Work5 min105–110% FTP
- Recover3 min50–60% FTP
- Cooldown10 min<60% FTP
Time by zone
Z2 32 min · Z5 20 min
Downloading creates a file on this device only; nothing is sent to Garmin, Wahoo or any account, and the workout isn’t stored.
How to use it
- Start from an example or add steps with the buttons under the editor.
- Give each step a duration — time, distance, or “lap button” to end it yourself — and a target.
- Use Repeat block for intervals; change the count instead of copying steps.
- Download the FIT workout and copy it to your bike computer.
Reading the results
- Duration adds up every timed step, including repeats. Distance or lap-based steps make it open-ended.
- Average intensity is the time-weighted average of the %FTP targets (range midpoints).
- Estimated load is hours × intensity² × 100 per step, summed — a training-stress-style estimate that assumes you ride each step at its target. It is shown only when every step is timed with a %FTP target.
Limitations
- Load estimates use planned targets, not your ride; real efforts vary.
- FIT has no ramp step, so ramps are exported as a steady low–high range.
- Heart-rate and zone targets rely on the zones and maximum heart rate set on your device.
- We have verified the file format against Garmin’s specification; how a particular device displays names and notes varies.
Methodology
The builder uses the same structured-workout model and FIT exporter as the SurgeIQ Lab app. Files are written with Garmin’s official FIT SDK as FIT workout files (file type “workout”), not activity files. See what’s inside a FIT workout file.