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Plan Training And Create Workouts

Training is where you tell WODIQ what you want to do. You can start from a goal or create a workout for today directly.

Plan toward a goal

Use the goal card when you want WODIQ to plan beyond today. Enter a race, benchmark, distance, or skill target, review the parsed details, preview the first week, and save the plan.

Steps

  1. Open Training.
  2. Find the Plan a goal card at the top of the page.
  3. Describe what you are training toward, for example a race, benchmark, distance, date, or target pace.
  4. Select Read goal.
  5. Review the recognized details and first-week cycle preview before saving or adjusting the goal.

What You Should See

WODIQ turns the goal into planning context for future sessions. The preview shows the first week, availability status, cycle phases, and a representative session before saving.

Tips

  • Write the most important constraint directly in the goal, such as a race date or target distance.
  • Refresh the preview after changing cycle length, frequency, or availability.
  • Keep the wording practical. WODIQ works best with training details, not motivational slogans.
  • You can still generate a one-off workout without a goal.
Plan toward a goal mobile screenshot

Generate a workout for today

Choose one of the sport tiles when you want a single workout without first creating a longer-term goal.

Steps

  1. Open Training.
  2. Skip the goal field if you only want a workout for today.
  3. Choose the sport or training type that matches the session you want.
  4. Continue to the configuration step.

What You Should See

The selected sport determines the workout format and the configuration options WODIQ shows next.

Tips

  • Use Functional Fitness for mixed modal sessions.
  • Use strength when the main goal is lifting, accessory work, or controlled sets.
  • Use running or cycling when the workout should be endurance-focused.
Generate a workout for today mobile screenshot

Configure the session

After choosing a sport, set duration and structure. Warm-up, cooldown, buddy format, and notes help WODIQ shape the workout around your context.

Steps

  1. Choose a duration: short, normal, or long.
  2. Keep warm-up enabled if you want the session to include a ramp-in.
  3. Keep cooldown enabled if you want recovery work after the main block.
  4. Enable buddy workout when the session should work for two people.
  5. Add extra guidance for equipment, focus, injuries, or movements you want to avoid.
  6. Select Create workout.

What You Should See

WODIQ uses these settings as constraints for the generated workout. The more specific the useful constraints are, the easier it is to shape a session that fits the day.

Tips

  • Use extra guidance for real constraints, such as no rower, knee-friendly, or focus on grip.
  • Do not put medical instructions here; use practical training constraints.
  • Short workouts should stay focused. Long workouts can include more structure.
Configure the session mobile screenshot

Use coach guidance and scaling

Functional Fitness workouts can include a coach lens and a scaling control. Use these details to understand the intended stimulus before you save the workout.

Steps

  1. Generate a Functional Fitness workout.
  2. Read the coach explanation below the workout header.
  3. Use the RX/Scaled control when the workout has movement options.
  4. Review the workout blocks after switching modes.
  5. Save the workout only when the structure and scaling fit your day.

What You Should See

The coach lens explains the programming intent, while scaling lets you preview substitutions without changing the saved workout or Garmin schedule.

Tips

  • Use scaling to preserve the stimulus, not to make every movement easier by default.
  • The coach explanation can omit scaling when explicit movement options are already shown in the blocks.
  • Treat the guidance as training context, not medical advice.
Use coach guidance and scaling mobile screenshot

Save the workout you want to do

Generated workouts show the training blocks in order. Use the action bar to pass or like the workout; liked workouts appear in Activities.

Steps

  1. Read the workout title, summary, duration, and intensity.
  2. Review the warm-up, workout, and cooldown blocks.
  3. Select Skip if the workout does not fit today.
  4. Select Save when you want to keep the workout.

What You Should See

Saved workouts become available from Activities. Skipped workouts are not kept as your chosen session.

Tips

  • Save only workouts you actually plan to do, so Activities stays useful.
  • If the workout is close but not right, generate again with clearer extra guidance.
  • Use the generated blocks as training guidance, not as medical advice.
Save the workout you want to do mobile screenshot

When To Use Goal Planning Or A One-Off Workout

  • Use goal planning when you are working across weeks toward a race, benchmark, or measurable target.
  • Use Preview cycle before saving when availability, frequency, or cycle length matters.
  • Use Full cycle outlook on an active goal to inspect the rest of the current cycle as a read-only projection.
  • Use Rest day when today no longer fits; WODIQ marks only today as rest and replans upcoming open days where possible.
  • Use a one-off workout when you want to train today without long-term context.
  • Use extra guidance when equipment, time, intensity, or movement constraints matter.