Building Workouts With PWR Lab

This tutorial will walk you through how to build a workout that will enhance your fitness without increasing injury risk.


Navigating to the Workout Builder

From the dashboard, there are two ways to navigate to the workout builder. Users can either select “Plan Your Next Training Session” from the Daily Checklist, or navigate to the Training Calendar and select a day on which to plan the workout.


Planning A Training Session 



To plan a session, enter the planned distance or duration of the run, and the effort at which it will be run. Repetitions can be added at different distance or time intervals, with varying levels of intensity.



The bar corresponding to the workout session being planned will grow taller as the workout gets longer or tougher. Bars change colors according to how well the workout fits into the runner’s training schedule. If a runner plans a workout session that massively increases their training load relative to their last 28 days of training, the bar will turn red.

It’s important to try to keep most planned workouts green to build fitness without increasing injury risk. Building workouts in advance allows the user to know when they can push harder and when they should focus on recovery.

The Importance of Colored Bars

Think about green as being “safe & productive training” from a load perspective. It’s enough to get a productive stimulus for growth & adaptation, but not at a rate that’s likely to cause overuse injuries.


Yellow bars indicate moderate risk, while red bars indicate high risk of injury. Avoid planning workouts that create yellow or red bars.

Grey bars indicate that workouts aren’t helping to increase fitness but you’re probably not running the risk of overtraining either. Bars often turn grey for a period of time when an athlete is tapering for a race.

It’s important to note that as you adjust your workout, the forecast changes immediately. Be sure to check the color of your bars before starting your planned workout!

New to PWR Lab?

PWR Lab decodes your masses of second-by-second training data and visualizes the insights that matter most. Athletes in motion use PWR Lab to track workload, monitor risk factors, learn about stride characteristics, and forecast future races & workouts. Sign up for a free trial today and experience firsthand how easy it is to predict risk, prevent injury, and perform optimally.
Megan Eckert
About Megan Eckert

Megan is a psychology student at the University of California, Santa Cruz, and an up-and-coming distance runner. She won her age group in her debut race (a hilly 50k trail run), and proceeded to place as the second woman overall in her next race (a 12-hour race through the slush and mud). Megan has a passion for running, hiking, surfing, and nature in general, as well as a growing curiosity for data