Creating Workouts

Workouts are the core of Coachbox. You can create planned workouts for your athletes with detailed structure, metrics, and exportable formats for devices like Garmin and Wahoo.

Creating a workout

1. Right-click on a day in the calendar, or use the calendar's + button
2. Select the sport type (swimming, cycling, running, strength, etc.)
3. The workout editor opens

Workout fields

Basic fields

• Title — A name for the workout
• Sport — The sport type (can be changed after creation)
• Category — Sub-category within the sport
• Date — The planned date
• Starting hour — Optional planned start time

Metrics

Depending on the sport, you can enter planned values for:

• Duration and Distance
• Average/max heart rate (bpm)
• Average/max power (W)
• Average/max speed or pace
• Cadence, elevation gain/loss, calories
• TSS (Training Stress Score) and IF (Intensity Factor)
• Coachbox Stress Score (proprietary metric)

Average speed and pace are automatically calculated from duration and distance when both are filled in.

Description

A rich text field where you can describe the workout in detail. Coaches see a separate athlete description field that controls what the athlete sees.

Structured workouts (segments)

For more detailed workout plans, you can add structured segments. Coachbox supports two types:

Free segments

Simple step-by-step workout structure with:

• Title — Name of the step (e.g., "Warm-up", "Intervals", "Cool-down")
• Duration or Distance — How long the step takes
• Description — Additional instructions
• Rest — Rest period after the step

For strength workouts, steps have additional fields: sets, set rest, reps, rep rest, weight, and video link.

Exportable segments

Structured workouts that can be exported to sports devices. These define precise targets for each interval:

• Step — A single interval with a target (power, heart rate, speed, or pace)
• Repetition — A repeating block of work + recovery steps
• Ramp — A progressive increase or decrease in effort

Each segment can target a specific zone, threshold percentage, or absolute value.

Exportable workouts can be exported as .fit files (Garmin, Wahoo) or .zwo files (Zwift). See Exportable Workouts for details.

Saving a workout

Click Save to save the workout to the calendar. The workout will appear on the planned date for the selected athlete.

Saving to library

You can save a workout to your library for reuse. This is especially useful for exportable workouts with complex interval structures. See Library for more information.

Good to know

• You can switch between the planned and executed tabs in the workout editor to compare what was planned versus what was actually performed.
• Multi-sport workouts (e.g., triathlon) are created by adding sub-workouts to a parent workout — they cannot be created directly from the sport picker.
• The visible metric fields can be customized per sport via the field configuration.