Sport-Specific Examples

Complete, copy-paste examples for each sport type.

⚠️ Pre-Release / Under Construction

This page is currently under active development and is provided in a pre-release state.

Content may be incomplete, outdated, or inaccurate, and details may changewithout notice as the implementation evolves.

Please use this documentation for early reference only, and avoid relying on it for production-critical decisions until the page is marked as stable.

Running

Interval Run with HR Targets

5min warmup → 5x(3min @ 85-90% max HR, 2min easy) → 5min cooldown

{
  "name": "5x3min HR Intervals",
  "sport": "running",
  "step_blocks": [
    {
      "steps": [{
        "completion_condition": { "type": "time", "value": 300 },
        "intensity_type": "warmup"
      }]
    },
    {
      "completion_condition": { "type": "reps", "value": 5 },
      "steps": [
        {
          "completion_condition": { "type": "time", "value": 180 },
          "intensity_type": "active",
          "intensity_targets": [{
            "target_type": "heart_rate_max_percentage",
            "value_low": 85,
            "value_high": 90
          }]
        },
        {
          "completion_condition": { "type": "time", "value": 120 },
          "intensity_type": "rest"
        }
      ]
    },
    {
      "steps": [{
        "completion_condition": { "type": "time", "value": 300 },
        "intensity_type": "cooldown"
      }]
    }
  ]
}

Schedule with: POST /workouts/X/plan?user_id=Y body: { "planned_date": "2026-02-10", "max_heart_rate": 185 }

Tempo Run with Pace Target

20min @ 4:30-4:45/km pace (270-285 sec/km)

{
  "name": "20min Tempo",
  "sport": "running",
  "step_blocks": [
    {
      "steps": [{
        "completion_condition": { "type": "time", "value": 300 },
        "intensity_type": "warmup"
      }]
    },
    {
      "steps": [{
        "completion_condition": { "type": "time", "value": 1200 },
        "intensity_type": "active",
        "intensity_targets": [{
          "target_type": "pace",
          "value_low": 270,
          "value_high": 285
        }]
      }]
    },
    {
      "steps": [{
        "completion_condition": { "type": "time", "value": 300 },
        "intensity_type": "cooldown"
      }]
    }
  ]
}

---

Cycling

FTP Intervals

4x8min @ 95-100% FTP with 4min recovery

{
  "name": "4x8min FTP",
  "sport": "cycling",
  "step_blocks": [
    {
      "steps": [{
        "completion_condition": { "type": "time", "value": 600 },
        "intensity_type": "warmup",
        "intensity_targets": [{
          "target_type": "power_percentage",
          "value_low": 50,
          "value_high": 60
        }]
      }]
    },
    {
      "completion_condition": { "type": "reps", "value": 4 },
      "steps": [
        {
          "completion_condition": { "type": "time", "value": 480 },
          "intensity_type": "active",
          "intensity_targets": [{
            "target_type": "power_percentage",
            "value_low": 95,
            "value_high": 100
          }]
        },
        {
          "completion_condition": { "type": "time", "value": 240 },
          "intensity_type": "rest",
          "intensity_targets": [{
            "target_type": "power_percentage",
            "value_low": 40,
            "value_high": 50
          }]
        }
      ]
    },
    {
      "steps": [{
        "completion_condition": { "type": "time", "value": 600 },
        "intensity_type": "cooldown"
      }]
    }
  ]
}

Schedule with: POST /workouts/X/plan?user_id=Y body: { "planned_date": "2026-02-10", "ftp": 280 }

Indoor Cycling with Cadence

Stationary bike workout with cadence targets

{
  "name": "Cadence Drills",
  "sport": "cycling",
  "environment": "indoor",
  "step_blocks": [
    {
      "completion_condition": { "type": "reps", "value": 3 },
      "steps": [
        {
          "completion_condition": { "type": "time", "value": 120 },
          "intensity_type": "active",
          "intensity_targets": [
            {
              "target_type": "power_percentage",
              "value_low": 70,
              "value_high": 80
            },
            {
              "target_type": "cadence",
              "value_low": 100,
              "value_high": 110
            }
          ],
          "notes": "High cadence"
        },
        {
          "completion_condition": { "type": "time", "value": 120 },
          "intensity_type": "active",
          "intensity_targets": [
            {
              "target_type": "power_percentage",
              "value_low": 70,
              "value_high": 80
            },
            {
              "target_type": "cadence",
              "value_low": 60,
              "value_high": 70
            }
          ],
          "notes": "Low cadence / strength"
        }
      ]
    }
  ]
}

---

Swimming

Lap Swimming with Strokes

Pool workout with stroke-specific intervals

{
  "name": "Mixed Stroke Workout",
  "sport": "swimming",
  "environment": "pool",
  "pool_length_meters": 25,
  "step_blocks": [
    {
      "steps": [{
        "completion_condition": { "type": "distance", "value": 200 },
        "intensity_type": "warmup",
        "swimming": { "stroke_type": "freestyle" }
      }]
    },
    {
      "completion_condition": { "type": "reps", "value": 4 },
      "steps": [
        {
          "completion_condition": { "type": "distance", "value": 50 },
          "intensity_type": "active",
          "swimming": { "stroke_type": "butterfly" }
        },
        {
          "completion_condition": { "type": "distance", "value": 50 },
          "intensity_type": "rest",
          "swimming": { "stroke_type": "backstroke" }
        }
      ]
    },
    {
      "steps": [{
        "completion_condition": { "type": "distance", "value": 200 },
        "intensity_type": "cooldown",
        "swimming": { "stroke_type": "freestyle" }
      }]
    }
  ]
}

Swimming with Equipment

{
  "completion_condition": { "type": "distance", "value": 100 },
  "intensity_type": "active",
  "swimming": {
    "stroke_type": "freestyle",
    "equipment": ["swim_paddles", "swim_pull_buoy"]
  }
}

Available strokes: freestyle, backstroke, breaststroke, butterfly, mixed, drill, im

Available equipment: swim_kickboard, swim_paddles, swim_pull_buoy, swim_fins, swim_snorkel

---

Strength Training

Basic Strength Workout

3 sets of 3 exercises

{
  "name": "Upper Body",
  "sport": "strength",
  "step_blocks": [
    {
      "completion_condition": { "type": "reps", "value": 3 },
      "steps": [{
        "completion_condition": { "type": "reps", "value": 10 },
        "intensity_type": "active",
        "notes": "Bench Press",
        "strength": {
          "exercise_name": "BARBELL_BENCH_PRESS",
          "weight": 60,
          "weight_display_unit": "kg"
        }
      }]
    },
    {
      "completion_condition": { "type": "reps", "value": 3 },
      "steps": [{
        "completion_condition": { "type": "reps", "value": 12 },
        "intensity_type": "active",
        "notes": "Rows",
        "strength": {
          "exercise_name": "BENT_OVER_ROW",
          "weight": 50,
          "weight_display_unit": "kg"
        }
      }]
    },
    {
      "completion_condition": { "type": "reps", "value": 3 },
      "steps": [{
        "completion_condition": { "type": "reps", "value": 10 },
        "intensity_type": "active",
        "notes": "Shoulder Press",
        "strength": {
          "exercise_name": "OVERHEAD_PRESS",
          "weight": 40,
          "weight_display_unit": "kg"
        }
      }]
    }
  ]
}

Exercise Name Flexibility

Garmin exercise names are flexible:

// All of these work:
{ "exercise_name": "BARBELL_BENCH_PRESS" }
{ "exercise_name": "barbell_bench_press" }
{ "exercise_name": "Barbell Bench Press" }
{ "exercise_name": "barbell bench press" }

See Exercise Reference for full list.

---

Multi-Sport (Triathlon)

For triathlon or brick workouts, create separate templates for each sport and schedule them on the same day:

# Bike portion
POST /workouts/bike_intervals/plan?user_id=X
{ "planned_date": "2026-02-10", "ftp": 250 }

# Run portion
POST /workouts/brick_run/plan?user_id=X
{ "planned_date": "2026-02-10", "max_heart_rate": 180 }