# Intervals.icu Running Workout Syntax
This document describes the plain-text syntax for creating structured running workouts in Intervals.icu. You **MUST** use this exact format to generate workout files that can be imported directly.
## Basic Structure
Workouts consist of **sections** (headers) and **steps** (lines starting with `-`). Sections group related steps and can define repeats.
```
Section Name
- step definition
- step definition
Another Section 3x
- repeated step
- repeated step
```
## Duration and Distance
### Time-Based Steps
| Format | Meaning | Examples |
|--------|---------|----------|
| `h` | hours | `1h` |
| `m` | minutes | `10m`, `5m` |
| `s` | seconds | `30s`, `90s` |
| Combined | minutes + seconds | `1m30` |
| Shorthand | apostrophe notation | `5'` (5 min), `30"` (30 sec), `1'30"` |
### Distance-Based Steps
| Format | Examples |
|--------|----------|
| `km` | `2km`, `0.4km`, `10km` |
| `mi` | `1mi`, `4.5mi` |
**Important:** `m` means minutes, not meters. Use `km` or `mi` for distance (e.g., `0.4km` for 400 meters).
## Intensity Targets
Absolute pace values use `mm:ss` format and can specify a single pace or a range.
| Syntax | Examples |
|--------|----------|
| Single pace | `6:30/km`, `7:00/mi` |
| Pace range | `7:15-7:00/km`, `8:00-7:30/mi` |
**Note**: You **MUST** use absolute paces to ensure maximum compatibility of the workout with Zwift and Garmin. **DO NOT** use pace zones or percentages of threshold pace.
**Pace Units:**
| Unit | Meaning |
|------|---------|
| `/km` | per kilometer |
| `/mi` | per mile |
| `/100m` | per 100 meters |
| `/500m` | per 500 meters |
| `/400m` | per 400 meters |
| `/250m` | per 250 meters |
| `/100y` | per 100 yards |
If no unit is specified, the athlete's default pace unit is used.
**Example with absolute pace:**
```
- 10m 7:15-7:00/km Pace
- 1km 4:30/km Pace
- 800m 3:20/km Pace
```
## Ramps
Gradual intensity changes use the `ramp` keyword (case-insensitive):
```
- 10m ramp 7:15-7:00/km pace
```
## Repeats
Two methods to define repeats:
**In section header:**
```
Main Set 5x
- 3m 4:30-5:00/km pace
- 2m 7:15-7:00/km pace
```
**Standalone line:**
```
5x
- 3m 4:30-5:00/km pace
- 2m 7:15-7:00/km pace
```
Nested repeats are not supported.
## Text Prompts
Any text before the first duration/intensity becomes the step cue:
```
- Recovery 30s 7:00/km pace
- Run hard! 4m 4:30/km pace
```
### Timed Text Prompts
Add prompts at specific times within a step using `time^` syntax and `<!>` separator:
```
- First prompt 33^Second prompt at 33s <!> 10m ramp 4:30-5:00/km pace
```
## Complete Examples
### Running Long Run with Marathon Pace
```
Warmup
- 2km 6:15-6:00/km Pace
- 2km 6:00-5:45/km Pace
- 2km 5:45-5:30/km Pace
Main Set 2x
- 6km 4:45-4:40/km Pace
- 2km 5:45-5:30/km Pace
Cooldown
- 2km 6:00-6:15/km Pace
```
### Running 1km Repeats
```
Warmup
- 10m 6:00-5:30/km Pace
Main Set 6x
- 1km 4:15/km Pace
- 2m 6:00/km Pace
Cooldown
- 10m 5:45-6:15/km Pace
```
### Running Track Session (800m Repeats)
```
Warmup
- 2km 5:45/km Pace
Strides 4x
- 100m 3:30/km Pace
- 100m 6:00/km Pace
Main Set 5x
- 0.8km 3:20/km Pace
- 0.4km 5:30/km Pace
Cooldown
- 2km 6:15/km Pace
```
### Running Tempo Run
```
Warmup
- 15m ramp 6:30-5:30/km Pace
Main Set
- 20m 4:30/km Pace
Cooldown
- 10m ramp 5:30-6:30/km Pace
```
### Running Threshold Intervals
```
Warmup
- 2km 6:00/km Pace
- 1km 5:15/km Pace
Main Set 4x
- 5m 4:20/km Pace
- 3m 5:45/km Pace
Cooldown
- 2km 6:15/km Pace
```
### Running Progressive Long Run
```
Warmup
- 3km 6:00/km Pace
Main Set
- 5km 5:30/km Pace
- 5km 5:15/km Pace
- 5km 5:00/km Pace
- 2km 4:45/km Pace
Cooldown
- 2km 6:00/km Pace
```
## Syntax Rules Summary
1. **Section headers**: Lines without `-` prefix
2. **Steps**: Lines starting with `-`
3. **Repeats**: `Nx` in header or standalone line before block
4. **Ranges**: Use hyphen `a-b` (e.g. `7:00-6:30/km`)
5. **Keywords**: Case-insensitive (`ramp`, `Ramp`, `RAMP` all work)
6. **Blank lines**: Use between sections for readability
## Workflow
Before creating a workout, you must:
1. Fetch the user's running pace zones and threshold pace via the get_sports_settings tool
2. Use your best judgment to map RPE descriptions from the TrainerRoad workout to the correct pace for each step
3. Verify the structure of the generated workout with the user, and adjust based on feedback
4. Create the workout using Intervals.icu syntax, ensuring that it adheres **EXACTLY** to these instructions
