Structured Training Simplified: How to Create Workouts in ChainLink and Push to Garmin, Wahoo, Hammerhead & Zwift

Executing structured interval workouts is the single most time-efficient way to raise your Functional Threshold Power (FTP), expand VO2 Max repeatability, and build late-race fatigue resistance. Yet moving workouts from a training calendar onto your handlebar GPS computer or indoor smart trainer is often plagued by manual file downloads, mismatched power zones, and expensive monthly software subscriptions.

ChainLink Analytics eliminates that friction with a unified workout design, duration-scaling, and multi-device dispatch engine. Build or customize structured interval sessions relative to your personal FTP, scale duration in a single tap, and push them directly to Garmin Connect, Wahoo ELEMNT, Hammerhead Karoo, or Zwift—100% free.

Supported Ecosystems & One-Click Dispatch Matrix

ChainLink integrates directly with every major outdoor head unit and indoor smart trainer platform:

Step-by-Step: Building, Scaling & Syncing Workouts in ChainLink

Step 1: Target-Based Interval Editor (% of FTP)

Every workout in ChainLink is anchored to your personal Functional Threshold Power (FTP) so interval targets automatically scale whenever your fitness improves. (Need to verify your current zones? Run a quick check on our free Cycling Power Zone Calculator). Using the interactive Workout Editor, you can construct or customize multi-step blocks including:

• Progressive Warmup & Cooldown Ramps: Smooth aerobic ramps from 45% to 75% FTP to prime muscle temperature and clear lactate.
• Sustained Sweet Spot & Threshold Blocks: Classic 88%–93% FTP Sweet Spot and 95%–105% FTP Threshold intervals with live TSS and Intensity Factor (IF) calculation.
• Over/Unders & VO2 Max Micro-Intervals: High-torque lactate clearance shuttles and 115%–135% FTP aerobic power surges.

Step 2: 1-Click Duration Scaling (45m to 120m) & Recipe Swapping

Real-world schedules change fast. If a busy workday cuts a planned 90-minute session short—or good weather opens up a 2-hour window—every workout detail page (/apps/chainlink/workout/[id]) features a 1-Click Duration Scaling Pill Deck (45m, 60m, 75m, 90m, 120m):

• Invariant Interval Scaling: Selecting a new duration proportionally scales interval steps while preserving warmup/cooldown integrity and automatically recalculating your weekly TSS balance.
• Same-Zone Alternative Swap: Want a different interval format targeting the exact same physiological system? Click Swap Alternative to switch between recipes within the same training zone while viewing your Zone Progression Level badge (Productive, Stretch, or Breakthrough).

Step 3: One-Click Headunit Sync & Schema-Validated Zwift Export

Click Sync Device on any workout detail screen and select your connected ecosystem—Garmin Connect, Wahoo Fitness, or Hammerhead Karoo—to dispatch the workout directly to your head unit. Riding indoors? Click Download .zwo (or sync via Zwift Cloud) to generate a strictly schema-validated XML workout file ready for ERG mode on your smart trainer.

Closed-Loop Compliance: From Planned Intervals to Completed Telemetry

Once you finish your workout outdoors on your bike computer or indoors on Zwift, your completed FIT file syncs back into ChainLink automatically:

1. Planned vs. Actual Compliance Auditing: ChainLink links your completed ride to the scheduled workout (showing a green View Completed Ride badge) and compares your actual interval watts against planned targets.
2. Instant PMC & Progression Level Updates: Your Performance Management Chart (CTL, ATL, TSB) and zone capacity levels update immediately.
3. Integrated Pre-Ride & Recovery Fueling: Use the workout screen's Fueling Plan button before you ride, and replenish post-session glycogen with Carbs Fuel 50g Energy Gels and Silca drivetrain wax.