Workout intensity is the type of session you want today — recovery, endurance, sweet spot, threshold, VO₂ max, or speed. The six sections below explain each one. On WattX, you choose it in the Session Generator: pick sport, intensity, and duration, and the full workout is built for you: warm-up, work and recovery in the right order, cool-down, and targets in min/100m, watts and min/km.
On a WattX Race Plan PRO, each day’s label (e.g. VO₂ max, threshold) is the workout intensity. The generator varies structure inside that band — even blocks, ladders, or shorter repeats depending on the intensity — while keeping the physiological target aligned with the label.
Each intensity lines up with your training zones, from CSS, FTP, and FT on Threshold Testing or the Race Vault.
On the Session Generator, choose sport, workout intensity, and duration — your structured workout is ready for your device.
The percentages below use bike FTP for simplicity. Swim and run use the same zones, shown as min/100m and min/km.
Intensities
The Six Workout Intensities
Active recovery — blood flow without load.
Finish fresher than you started. Use it the day after a hard session and in recovery weeks.
Aerobic base — the foundation of long-course fitness.
Conversational but purposeful. Bulk of base and Ironman volume.
Raise the aerobic ceiling efficiently.
Steady 8–20 min blocks — not a fixed set count. Ladders list every step (e.g. 20 / 14 / 8 min); longer blocks sit at the easier end of 88–94%. Close to threshold's benefit at a lower cost.
Lift sustainable race pace.
Steady 5–20 min or even ladders. Over-unders at 90/105% both ways (2/1, 2/2, 1/1, 90/90 s). On the bike, over-gear sets hold threshold power at a low 50–60 rpm. Hard but repeatable.
Expand maximal oxygen uptake.
Work up to 5 min — 1:1, 30/15, 20/10, 5→1 min cut-downs, Moneghetti pyramids (15 s to 1:30 and back, twice each rung), fartlek or hills, and Yasso on the run. Used more in peak than in base.
Neuromuscular power and economy.
Short 6–15 s sprints with long rests (work:rest about 1:5 to 1:20), so each one stays sharp. Sprint plans use more of this.
The week
How the Week Fits Together
Which intensities dominate depends on distance, phase, and the session’s job.
Base emphasises endurance; build adds sweet spot and threshold; peak brings VO₂ and speed; taper cuts volume. Season structure: race planning.
Coaching yourself? Keep it to one or two hard sessions a week across all three sports, and use a brick session when you want to rehearse race day. On a WattX Race Plan PRO, your Plan Page sets each day’s session — with build and peak bricks placed by phase (no bricks in base), not ad hoc every week.
Thresholds first
Thresholds First
Structured workouts are only as good as your CSS, FTP, and FT. Log results on Threshold Testing — protocols are in how to test — or use a clean race in the Race Vault as your threshold read. Retest or sync every 4–8 weeks so sessions stay on target.