Downloading workouts from intervals.icu
The intervals.icu training site includes a powerful editor that you can use to build a personal library of workouts. Once you've added workouts to your library, you (or your coach) can then add them to your calendar according to the training plan that you or your coach created.
With CrewNerd, it's now a simple process to download your planned workouts for the coming week:
- On the home screen, press "View all" in the workouts section to go to the workouts page.
- Next, press the download button in the top right part of the screen to start the download.
- The workouts scheduled for the next 7 days will be added to the top of your workout list.
- Where possible (see below), CrewNerd will add the date of the planned workout to the workout name to make it easy to select the right workout for the day.
Limitations
Remember that CrewNerd still supports the same workout types that it always has, so you should avoid creating workouts in intervals.icu that you couldn't have also created directly in CrewNerd. In fact, one way to build your workout library on intervals.icu is to export workouts as FIT files in CrewNerd and then import them to your intervals.icu library.
Examples
In this section, we'll review each type of workout supported by CrewNerd, and show what the workout would look like in the intervals.icu workout editor.
Single distance or time workouts
A simple workout based on distance or time looks like:
- 0.5km
or
- 5m0s
When a simple distance or time workout is downloaded, CrewNerd imports it as a custom interval workout with a single interval. This way, the workout name can include the workout date as well as the descriptive name that you gave the workout on intervals.icu.
Distance or time intervals
An interval workout is specified with a repeat count followed by a work step and an optional rest step:
250m on 1 minute off 10x - 0.250km - 1m0s intensity=rest
or
minute on, minute off 20x - 1m0s - 1m0s intensity=rest
Notes:
- The text before the "NNx" is ignored, so you can put whatever you want there.
- While intervals.icu allows you to specify a repeat count, CrewNerd treats all interval workouts as open-ended.
- Interval workouts cannot have custom names in CrewNerd, so when you download these workouts, they will be added to your library in the correct order, by date, but the date will not be reflected in the name.
- The rest step is always optional, but if present, the rest must be based on time.
Custom intervals
To create custom interval workouts, just make a sequence of work and (optional) rest steps. Here's an example that consists of a 4321 pyramid with the stroke rate target going from 24 up to 30, followed by a 5-minute rest, then 1000m at HR zone 3, followed by a 3-minute rest.
When you download a custom interval workout, the name will consist of the day for the planned workout followed by the workout name specified on intervals.icu.
- 4m0s 24rpm - 3m0s 26rpm - 2m0s 28rpm - 1m0s 30rpm - 5m0s intensity=rest - 1km Z3 HR - 3m0s intensity=rest
Notes:
- Work intervals are specified by time or distance and may have a stroke rate or heart rate zone target (not both).
- Rest intervals are specified with "intensity=rest" and must be based on time.
- Repeats are not allowed, but you can get the same effect by just repeating the intervals.
- You may not have consecutive rest intervals.
Stroke rate or heart rate targets
- To specify a stroke rate target, add a number followed by "rpm".
- To specify a heart rate zone target, use "Zn HR", where "n" is 1, 2, 3, 4, or 5.
- Targets for rest intervals are ignored.
- Each workout step can have only one target.