Writing Workouts

FAAAST lets you write workouts the way athletes and coaches usually talk about training. You do not need to fill out every field first. Start with the session, add the duration, and include intensity or a target when it matters.

Good first examples

easy run 45 z2
bike z2 75
tempo run 3x8min
strength 35 easy
swim 45 technique

Keep it simple. FAAAST is trying to understand the training intent, not judge your formatting.

Add a time

Use a plain time when the workout belongs at a specific point in the day.

easy run 40 at 7:30
bike z2 60 at 18:00
strength 30 at 1pm

If the exact time does not matter, leave it out.

Add a target

You can include a target when it helps you execute the session.

easy run 45 z2
ride 60 @ 180 W
threshold run 4x5min 4:10-4:20/km
easy run 35 @ 130-145bpm

Targets are optional. For many easy sessions, duration and intent are enough.

Add notes

Put a short note after a dash when you want to remember context.

easy run 50 - keep this genuinely easy
tempo run 3x8min - controlled, no hero reps
strength 30 - focus on hips and trunk

Notes are for humans first. Use them for reminders, constraints, and coaching cues.

Multiple workouts on one day

Write one workout per line.

- easy run 35
- strength 25

Order matters: put the workouts in the order you expect to do them.

Strength details

For a strength workout with details, write the workout first, then list the exercises below it.

strength lower body 40:
- squat 3x5
- calf raise 3x12
- side plank 2x30s

Keep the header short. The details can stay practical and coach-readable.

What to avoid

• Do not cram several separate workouts into one line.
• Do not rely on private abbreviations you will not understand next week.
• Do not over-specify easy days if the only real instruction is "keep it easy."
• Do not hide important constraints in vague notes.

A useful rule

If another athlete or coach could read the line and understand what to do, it is probably good enough.