Plan Workouts

1. Generating Workouts for Your Plan

You can fill your plan with workouts in several ways — and the AI is available directly inside the plan editor, not just in the Coach chat.

AI in the Plan Editor

The plan editor has generate buttons at three levels:

Entire plan — the "Generate" dropdown in the top-right toolbar has a "Generate workouts" option that fills all your phases at once. The AI respects your TSS targets, adapts workout intensity to each phase type, and distributes sessions across your training days.

Per phase — each phase header has a small sparkle icon. Click it to generate workouts for just that phase.

Per week — each week row also has a sparkle icon. Click it to generate for just that specific week.

Plan Editor with Generate dropdown and sparkle icons

In all three cases, the AI:

Matches the weekly TSS target
Adapts to the phase type
Keeps locked sessions
Shows a preview first

Through the Coach Chat

You can also ask the Coach directly:

"Generate this week's workouts for my plan"

"Create all the workouts for the Build phase"

Pick from Your Library

The plan editor also has a workout picker — click an empty cell and search your existing workout library. Library workouts are cloned into the plan automatically.

Mix and Match

Some athletes use the AI for hard weeks and manually assign favorites for easy weeks. Others generate the whole plan and swap individual sessions. Completely flexible.

Plan Editor with WorkoutPicker modal open

2. PlanWatts Without Intervals.icu

Everything above works without connecting any external platform. If you just want PlanWatts standalone:

Create plans with the AI Coach
Apply them to the PlanWatts calendar
Generate workouts week by week
Export as FIT file — works with any bike computer
Export as ZWO file — for Zwift indoor training
Share plans and workouts via public links

Intervals.icu, Strava, and Garmin connections enhance the experience but they're not required.

Workout card with FIT and ZWO export options