Plan Training And Create Workouts

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.

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 and Fitness Race for station-and-running style sessions.
• Use Strength for lifting, accessory work, or controlled sets.
• Use Mobility for a focused body area and a timed movement sequence after saving.
• Use Running or Cycling when the workout should be endurance-focused.

Configure the session

After choosing a sport, use the options shown for that sport. Duration, structure, buddy format, notes, or a Mobility target help WODIQ shape the workout around your context.

Steps

1. Choose a duration. Mobility uses exact 5, 10, or 15 minute options. For other one-off workouts, short, normal, or long is a target and the generated duration can vary slightly to keep the sport-specific structure coherent. When at least three matching Garmin or Apple Health activities are available from the last 90 days, WODIQ personalizes the approximate short, normal, and long labels to that sport history; otherwise it uses the standard sport defaults. Planned workout timing remains exact.
2. For Mobility, choose the body area that should receive the most attention.
3. Keep warm-up or cooldown enabled when those controls are shown and you want that structure.
4. Enable buddy workout when that control is available and the session should work for two people.
5. Add extra guidance for equipment, focus, injuries, or movements you want to include or avoid. Name multiple requested movements clearly; the note applies to this session and WODIQ still respects safety and equipment constraints.
6. Select Create workout.

What You Should See

WODIQ uses equipment, safety, movement, and format settings as constraints. For a one-off session, duration is a target range rather than an exact promise. 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.

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.

Save the workout you want to do

Generated workouts show the training blocks in order. Use the action bar to pass or save the workout; saved workouts appear in Coach Review.

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 Coach Review and can be opened as the session for today. 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.

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.

Sport Types And Sport-Specific Options

• Functional Fitness: mixed-modal sessions with coach guidance, timing, and RX/scaled options when available.
• Fitness Race: sessions combining running and station work.
• Strength: controlled sets, lifts, and accessory work.
• Mobility: choose a target area and an exact duration of 5, 10, or 15 minutes.
• Running and Cycling: endurance-focused sessions with sport-specific structure and variety.

Run A Mobility Session

Save the generated Mobility workout first. Then open it from Today or its owned workout detail and select Start mobility timer. The timer shows the current and next movement, rounds, sets, side switches, and transitions. Pause, resume, or move between exercises when needed.

The timer keeps a local snapshot on this device. After an ambiguous time jump, WODIQ asks what you want to do. The timer does not appear in the generation preview, a shared read-only workout, or other sport types.

Saved Workout Actions

• Today: make the saved workout the current session.
• Save for later: keep a workout in your chosen list when it is not already favorited.
• Share: create a link containing only the workout. Reviews, effort, notes, linked activities, and profile data are not shared.
• Adopt: the recipient can save a shared workout as their own copy, then log, link, and review it independently.
• Sync to Garmin: only supported Running and Cycling workouts can be sent from owned workout details to the Garmin Connect calendar.

Quick Feedback And AI Content Reports

On Today, you can mark the session too easy, good, or too hard and optionally choose a reason. Use Report on generated content or a review when something is incorrect, unsafe, medically overconfident, privacy-sensitive, or offensive. Do not include passwords, tokens, or health records in the optional note.