Your workout. Your ride.
Custom cycling workouts
Turn your available time and training goal into a cycling workout. Review intervals, pair your trainer, ride, and save your activity.
Start with your time, goal and constraints.
A useful workout request tells intervl how long you have, the session's purpose and anything you want to include or avoid. Your profile's FTP informs power targets. Review the result before riding; generated workouts are suggestions, not a guarantee of suitability or performance.
“I have 40 minutes. Make it mostly comfortable endurance, with a warmup and cooldown. Keep it steady and skip sprint efforts today.”
This is an example request, not a prescribed training plan. Adjust the goal and duration to your circumstances.
From request to recorded ride
- Create. Sign up, verify your email, and complete your riding profile. You receive 3 lifetime free creations.
- Review. Check duration, power targets, recoveries and warmup/cooldown. Make sure the result matches what you intended.
- Refine. With Pro, ask for a change or edit intervals manually. Review the changed workout again.
- Ride. Connect a compatible trainer, confirm readings and begin.
- Save. Finish the session, inspect the recap and choose any supported connected-service upload. Export FIT or TCX when you need a file.
Better prompts, fewer surprises
| Include | Example |
|---|---|
| Available time | “Exactly 35 minutes including warmup and cooldown.” |
| Session goal | “Steady endurance rather than hard intervals.” |
| Preferences | “Longer blocks, with fewer changes in target power.” |
| A revision | “Shorten the main set and keep the cooldown.” |
Do not assume the coach knows about an injury, a changed FTP or training you have not supplied. Check the profile and session targets yourself.
Can I build the workout in ChatGPT?
Yes. Pro members can connect the official intervl plugin, preview a workout and explicitly save it to their intervl library. Follow the connection guide. Riding and trainer control still happen in intervl.
Does every ride use a creation credit?
No. Creation allowances cover new coach-created workouts. Repeating a workout you have access to does not consume another creation. Pro-created workouts require active Pro access; see pricing and access rules.
Make your next ride yours.
Create 3 workouts free after email verification. No card required. Pro is $9/month or $79/year USD, plus applicable tax.
Get started See Pro details →