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Creating Custom Programs

Design personalized workout programs tailored to your fitness goals.

Creating a New Program

Step 1: Open Program Editor

  1. Navigate to the Programs tab
  2. Tap the + (Plus) button in the top right
  3. The program editor opens

Program Editor

Step 2: Name Your Program

  1. Tap the Plan Name field
  2. Enter a descriptive name (e.g., "Morning 5K", "Hills Workout")
  3. Name appears in the program selector

Step 3: Add Segments

Now build your workout by adding segments:

  1. Tap + Add Segment button at the bottom
  2. A new segment is added to the list
  3. Configure the segment (see below)
  4. Repeat to add more segments

Adding Segments

Step 4: Configure Each Segment

For each segment, set:

Segment Preset

Choose a preset type (or custom):

  • 🧘 Warmup (Teal) - Low intensity preparation
  • 🚶 Walking (Green) - Walking pace
  • 🏃 Running (Yellow) - Moderate running
  • ⚡ Sprinting (Orange) - High intensity
  • 💧 Cooldown (Blue) - Recovery pace
  • ⭐ Custom (Grey) - Your own type

Segment Presets

Segment Memory

Each preset type remembers the last speed and incline you used for it, making it faster to create similar workouts.

Speed

  1. Tap Speed field
  2. Enter target value (in 0.1 km/h increments)

Incline

  1. Tap Incline field
  2. Use picker wheel to select (in 1% increments)

Duration or Distance

Choose one:

Time-Based Segment:

  1. Tap Duration tab
  2. Enter minutes and seconds
  3. Segment runs for that time

Distance-Based Segment:

  1. Tap Distance tab
  2. Enter distance in meters
  3. Segment runs until distance covered

Segment Configuration

Duration vs Distance

You can mix both types in the same program. Time-based segments countdown by time; distance-based countdown by distance.

Estimating distance

The app tries to estimate the distance you will cover based on the time and

speed you enter into it. If you want to switch to distance tracking - hit the -> Use button to apply the calculated value.

Custom Name (Optional)

If using "Custom" preset:

  1. Tap Segment Name field
  2. Enter custom name
  3. Appears during workout

Color and Icon (Optional)

For custom segments:

  1. Tap Color selector
  2. Choose from available colors
  3. Tap Icon selector
  4. Enter the name of the Material 3 icon you want to use.

Step 5: Reorder Segments

Change segment order by dragging:

  1. Tap and hold the drag handle (≡) on the right of a segment
  2. Drag to desired position
  3. Release to place

Reorder Segments

Step 6: Duplicate or Delete Segments

To duplicate:

  1. Swipe left on the segment
  2. Tap Duplicate button
  3. Copy appears below original

To delete:

  1. Swipe left on the segment
  2. Tap Delete button
  3. Segment is removed

Segment Actions

Step 7: Save Your Program

  1. Review all segments
  2. Tap Save button (top right)
  3. Program is added to "My Programs"

Your custom program now appears in the program selector!

Editing Existing Programs

Edit a Custom Program

  1. Go to Programs tab
  2. Tap the program you want to edit
  3. Tap Edit button
  4. Make your changes
  5. Tap Save

When to Edit

Common reasons to edit programs:

  • Adjust speeds as fitness improves
  • Add/remove segments
  • Change durations
  • Fix mistakes

Program Design Tips

Start with Warmup

Always begin with a warmup segment:

  • 3-5 minutes
  • Low speed (4-6 km/h)
  • 0-1% incline
  • Prepares body for exercise

End with Cooldown

Finish every program with cooldown:

  • 3-5 minutes
  • Gradually decreasing speed
  • Low or 0% incline
  • Aids recovery

Progressive Overload

Design programs that gradually increase intensity:

  • Start easy, build up
  • Peak in the middle
  • Taper toward end

Example structure:

  1. Warmup (5 min, easy)
  2. Build (10 min, moderate)
  3. Peak (5 min, hard)
  4. Recover (5 min, moderate)
  5. Cooldown (5 min, easy)

Interval Training

For interval workouts:

  • Alternate high and low intensity
  • Work intervals: 30s-3min
  • Rest intervals: equal or double work time
  • Repeat 5-10 rounds

Example:

  1. Warmup (5 min)
  2. Sprint (1 min) → Recovery (2 min) × 5
  3. Cooldown (5 min)

Distance Goals

Build distance-based programs for race prep:

  • Set total distance goal
  • Break into manageable segments
  • Vary pace throughout

Example 5K program:

  1. Warmup (800m, easy)
  2. Steady (3000m, race pace)
  3. Push (1000m, fast)
  4. Cooldown (200m, easy)

Segment Presets Explained

Preset-Specific Defaults

Each preset remembers your last-used values:

  • Select "Warmup" → Fills in your usual warmup speed/incline
  • Select "Running" → Fills in your typical running pace
  • Select "Sprint" → Fills in your max sprint settings

This makes creating similar workouts much faster.

When to Use Custom

Use "Custom" preset when:

  • Segment doesn't fit existing categories
  • Want unique color/icon combination
  • Creating specialized segments (e.g., "Recovery Walk", "Hill Sprint")

Example Programs

Beginner Program

Goal: Build endurance, 20 minutes

  1. Warmup: 5 min @ 5 km/h, 0%
  2. Walking: 10 min @ 6 km/h, 0%
  3. Cooldown: 5 min @ 4 km/h, 0%

Intermediate Program

Goal: Cardio fitness, 30 minutes

  1. Warmup: 5 min @ 6 km/h, 0%
  2. Running: 8 min @ 8 km/h, 1%
  3. Running: 8 min @ 9 km/h, 2%
  4. Running: 4 min @ 7 km/h, 0%
  5. Cooldown: 5 min @ 5 km/h, 0%

Advanced HIIT Program

Goal: High intensity, 25 minutes

  1. Warmup: 5 min @ 6 km/h, 0%
  2. Sprint: 1 min @ 12 km/h, 0%
  3. Recovery: 2 min @ 5 km/h, 0%
  4. (Repeat Sprint/Recovery 5 times)
  5. Cooldown: 5 min @ 5 km/h, 0%

Hill Climbing Program

Goal: Strength, 30 minutes

  1. Warmup: 5 min @ 6 km/h, 0%
  2. Hill 1: 4 min @ 7 km/h, 3%
  3. Recovery: 2 min @ 5 km/h, 0%
  4. Hill 2: 4 min @ 7 km/h, 5%
  5. Recovery: 2 min @ 5 km/h, 0%
  6. Hill 3: 4 min @ 7 km/h, 7%
  7. Recovery: 4 min @ 5 km/h, 0%
  8. Cooldown: 5 min @ 4 km/h, 0%

Managing Your Programs

Favoriting

Mark frequently used programs as favorites:

  1. Tap the program
  2. Tap star icon (top right)
  3. Program moves to Favorites section

Deleting

Remove programs you no longer need:

  1. Swipe the program card to the left
  2. Confirm deletion

Cannot Undo

Deleted programs cannot be recovered. Clone important programs before experimenting with changes.

Organizing

Keep your programs organized:

  • Use clear, descriptive names
  • Delete unused programs regularly
  • Favorite your go-to workouts
  • Clone and modify instead of creating from scratch

Next Steps

Need inspiration? Check out the Tips & Tricks page for more program ideas.