Using the Strength Workout Builder

Program structured strength workouts using the TrainingPeaks Strength Workout Builder. Garmin devices will automatically sync workout files to Structured Strength workouts, keeping your calendar clean and compliance data accurate without the extra clicks.

• Upcoming Features/Developments
• How to Access Strength Workout Builder
• How to Add an Exercise
• Adding and Removing Exercise Parameters
• Adding a Custom Exercise
• Program with RPE and RIR
• How to Add a Superset

• How to Add a Circuit

• How to Add Warm Up and Cool Down
• How to Remove an Exercise
• Rearranging Exercise Blocks
• Create Workouts Faster!
• How to Preview an Exercise
• Adding Coach Notes
• Adding Workout Instructions
• How to Save and View a Structured Strength Workout
• How to Add Strength Workouts to Your Workout Library
• Copy/Paste/Cut/Delete Functions on the Calendar
• Performing on Mobile (For Athletes)
• View Completed Exercise History
• Post Workout Analysis
• Exercise Library

Upcoming Features/Developments

• Planning exercises based on percentages (% of rep max)
• Order new strength on a day (defaulted above current workouts)
• New strength workouts in Athlete Home Week Overview
• Post-workout notifications
• New strength analytics 

How to Access Strength Workout Builder

1. Open a TrainingPeaks Athlete calendar
2. Click + on the day to which you'd like to add a Structured Strength workout
3. Click Strength
4. Choose New Strength Builder

How to Add an Exercise

1. Click Add Block
2. Choose your exercise or workout type (then choose the exercise(s))
3. Exercises come with default parameters (which you can adjust), a text field to add coach's notes, and an embedded demonstration video (for many exercises, not all).
4. Fill in the parameters, using two gray hyphens, to prescribe the number of reps, the amount of weight, or any other specific parameter for the exercise.
5. As you add information to these parameters, notice that this prescription appears in the Strength Workout summary on the left of the Structured Workout Builder.

Adding and Removing Exercise Parameters

Add Parameter

1. Click ⋮ in the top right corner of the exercise block
2. Select Add Parameter
3. Choose the preferred parameter from the drop-down list

Remove Parameter

1. Click the drop-down arrow for the desired parameter
2. Select Remove Parameter

Adding a Custom Exercise

1. Click Add Block +
2. Choose Single Exercise
3. Select Create Custom Exercise
4. Name the Exercise
5. Choose the Muscle Group
6. Specify the necessary Parameters
7. Add a video URL for the Exercise (optional)
8. Write out Exercise instructions (optional)
9. Click Save

Please note that your custom exercises will only be visible to you.

Program with RPE and RIR

RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) measure set intensity by tracking how close you get to failure. RIR tells you how many extra reps you could have completed, while RPE translates that effort onto a 1–10 scale (for example, RPE 8 = 2 reps left). Together, they enable autoregulated training so you lift the right weight for your body's readiness every single day.

1. Click Add Block +
2. Choose your exercise
3. In the exercise, click the Parameter arrow
4. Select RIR or RPE

How to Add a Superset

1. Click Add Block +
2. Choose Superset
3. Enter desired exercises

Please note that a Superset can be edited by the athlete during the workout.

How to Add a Circuit

1. Click Add Block +
2. Choose Circuit
3. Select desired activites

Please note that the athlete cannot edit exercises planned in a circuit block. The athlete will only be able to complete the block in its entirety during the workout.

How to Add Warm Up and Cool Down

1. Click Add Block +
2. Choose Warm Up or Cool Down

How to Remove an Exercise

1. Find the exercise block you'd like to remove
2. Click ⋮ on the top right-hand of the exercise block
3. Click Remove Block

Please note that once you remove a block, you cannot undo the deletion.

Rearranging Exercise Blocks

1. Find the block you'd like to move
2. Hover over the left-hand side of the block
3. Grab the block with your cursor, keeping your cursor depressed
4. Drag it up or down to where you'd like to reposition the exercise
5. Release your cursor button

Create Workouts Faster

Create your workout faster with the new drag-and-drop experience. Combine exercises into blocks, remove exercises from a block, and convert blocks to different types (ie., superset into circuit).

Combine Exercises into Blocks

1. Find the block you'd like to combine
2. Hover over the left-hand side of the block
3. Grab the block with your cursor, keeping your cursor depressed
4. Drag it up or down to the block/exercise you'd like to combine it with
5. Release your cursor button

Remove Exercises from Blocks

1. Find the block you'd like to remove
2. Click ⋮ on the top right-hand of the exercise
3. Click Unlink Exercise

Convert Blocks

1. Find the block you'd like to convert
2. Click ⋮ on the top right-hand of the block
3. Click Unlink Exercise

How to Preview an Exercise 

1. Click ⋮ in the top right corner of the exercise block.
2. Select "Preview Exercise.

Adding Coach Notes

1. Click Add Coach Notes and type in the text you want your athlete to see

Adding Workout Instructions

1. Click Workout Instructions and type in the text you want your athlete to see

How to Set a Start Time

1. In the workout card header, you can set a start time for strength workouts

2. Select Start Time and choose the time at which the workout will be completed

   Selecting a start time will allow third-party apps to access this information. This will also affect the workout order on the calendar for that day. 

How to Save and View a Structured Strength Workout

1. When the workout is complete, click Save in the top right corner of the workout card
2. You will receive a Saved confirmation once it is complete

Add Strength Workouts to a Workout Library Folder

1. Open the Workout Library
2. Drag the strength workout from the calendar to the desired Workout Library Folder

Copy/Paste/Cut/Delete Functions on the TrainingPeaks Calendar

Performing On Mobile (for Athletes)

View Exercise History

Coaches and Premium athletes can view completed reps and weight for specific exercises in the past using the Workout History function. 

1. Open a strength workout 
2. Click View History under a specific exercise 
3. View all historical reps and weight from that specific exercise

Post Workout Analysis

You now have deeper insight into how well your athlete performed their Structured Strength workout. See compliance, reps, volume, and estimated 1RM for each exercise.