MyWhoosh Custom workout Builder and Library

We recently enabled our own Custom workout builder. It is accessible in your Profile in Workouts after you Log in. The direct link is https://mywhooshinfo.com/profile/workouts. While MyWhoosh already supports editing and managing the workouts in-game but it might be easier for some to do that in a web-browser.

1. Workout library overview
2. Creating new workout
3. Sharing workout with friends
4. Deleting workouts
5. Modifying existing workouts from MyWhoosh workout library
6. Examples

# Workout library overview

On the Workouts page, you will see all your Custom workouts. Apart from the name of the workout, a preview will also be displayed along with duration, TSS and IF.

At the top of the page, there are two buttons - to create and to upload a workout.

To upload your workout in a ZWO format (format used by various platforms such as Zwift, Intervals.icu, and others), you have to select a zwo file - the file will be uploaded and processed. If valid, you will be redirected to the workout preview, where you will see all the steps, and you will be able to make any adjustments.

# Creating new workout

Workouts are created via text instructions, it's almost as if you were describing the workout to someone. The syntax is easy to remember and to use.

• Each line that starts with a dash represents one step of the workout
• Create repeats by adding 4x (or whatever number) in front of sets of steps. The repeats must be delimited by an empty line at the bottom.

Each workout step must have a duration and a power description with an optional rpm parameter.

• The duration can be, for example, in format 630s or 10m30s or even 630 secons.
• The power can be specified either in raw watts or in percentage of FTP, for example, 200w or 110%
• Warmup and cooldown (where the power starts and ends at a different value) can be achieved by including two power numbers delimited by a dash, for example, 100w-200w or 40%-70%
• A special case of power range is freeride. During this type of step, the ERG mode will be switched off, and you can ride at whatever intensity you like
• RPM (cadence) can be specified by a number followed by rpm suffix, for example 120rpm

You can add instructions to the workout by inserting the text of the instruction before the step (without the starting - dash).

This message will be displayed at the very beginning
- warmup for 10min, 40%-70%

Now you are warmed up, lets do some cadence drills

3x
- 30sec at 100% at 120rpm
- 30sec at 50%

- 5 min at 50%

Now, the main set of the workout, push hard!

5x 
- 10min at 95%
- 4min at 40%

Good job, now you can cooldown

- 10min freeride

The above workout would look like this:

As you can see, it also calculates the duration of the workout and other metrics (duration: 98 minutes, TSS: 115, IF: 0.84, and work: 1321kJ). When you type the workout, the preview below the text field autoupdates with every change that you make. Once you are satisfied with the workout, you can save it by clicking on the Save button.

Once you save the workout, the workout is immediately available in your workout library.

Please note that if you have the MyWhoosh game open, you will need to restart it in order for the game to update the list of workouts.

# Sharing workout with friends

Did you create a super cool workout that you'd like to share with someone else now? This can be easily achieved. Just head over to the workout detail and hit the button Download (as shown on the image below).

A zwo file will be downloaded. Send this file to your friend, and he/she can upload the zwo file to MyWhooshInfo.com Workout library and start working out immediately.

# Deleting workouts

You can delete any of your workouts. Simply head to the workout detail and press the red Delete button. Once you confirm that you really want to continue, the workout will be deleted from your library. Please note that this action cannot be undone.

# Modifying existing workouts from MyWhoosh workout library

Did you find some cool workout in the existing huge MyWhoosh workout, but you'd like to, for example, extend the warmup. This can be done very easily, just head to the workout page here on mywhooshinfo.com (for example https://mywhooshinfo.com/workouts/workout/733) and press the button Copy in the upper right corner. It will create a copy of the given workout in your Custom workout library.

It will redirect you to the edit workout page, where you will be able to modify and add/remove any step from the workout.

# Examples

There are a few examples below, feel free to copy the instructions text to the workout builder and play around!

- 55% 3m
- 70% 2m
- 80% 2m
- 90% 3m
- 55% 2m

10x
- 140% 40s
- 80% 3m

- 140%-100% 3m
- 40% 1m
- 100%-140% 3m
- 85% 2m

1x
- 140% 40s
- 85% 2m

- 50%-75% 7m

- 50% 3m
- 65% 1m
- 75% 1m
- 85% 1m
- 109% 1m
- 50% 2m
- 121%-140% 2m
- 65% 2m

2x
- 121% 2m
- 65% 2m

- 121%-140% 2m
- 65% 2m
- 50% 2m

- 45%-70% 5m
- 50% 1m
- 80% 1m
- 50% 1m
- 93% 1m
- 50% 2m
- 73% 10m
- 50% 2m
- 88% 3m
- 50% 3m
- 75%-110% 3m
- 150% 10s
- 50% 5m
- 75%-110% 3m
- 150% 10s
- 50% 5m
- 75%-110% 3m
- 150% 10s
- 50% 5m

Do you like this feature? Is there something that you're missing? Either way, let us know in the comments!