What are Workouts? Meant for physical riders, they are structured sessions of physical activity designed to improve fitness, health, or performance. The intensity and duration in a workout depend on your specific goals. Some of our workouts are branded and have been developed by both professionals and cycling enthusiasts alike. Search our FAQ named "Who is Smash Coach?" to use our personal virtual Coach to help you get started with a fitness plan or, choose to ride in one of our already-created workouts.
If you are looking for structured Workout Plans, when you initially enter the Workouts page, you will be greeted with a short survey to get you started. Smash Coach is there for you to help you tweak your fitness plan or answer any workout question you may have. You will also be presented with the suggested workout for the day (based on your preferences and/or history), followed by a few other workout options. You can even access our full workout library with the click of a button and choose a workout at-a-glance from the tiles/images that display intensity and duration.
Click More if you want to explore all the workouts we offer. Use the sort and/or filter functions to filter for the workouts you feel like doing. You can also click on the heart icon in the workout tile to create a favorite workout that you can easily revisit. From the Home Screen > Play > Workouts, click Join on a workout tile followed by Join Ride.
Workouts:
- Are designed for those with one of three different device types: 1) a Smashometer™ with no Heart Rate Monitor for a "feel" workout experience, 2) a Smashometer with a Heart Rate Monitor for a heart-rate-driven workout, and 3) a smart trainer for a power/watts workout.
- Consist of timed segments, each with a specific targeted intensity. A passed segment will turn green and a missed target segment will turn red. Segment bar colors will change to reflect intensity levels for each segment (if blue, they were created by Smash Coach, our virtual coach).
- You cannot crash at all.
- Choose to toggle on/off Erg mode (smart trainer required; see the Erg mode FAQ for more information on how this works). Gearing will not be displayed in a workout when Erg mode is on.
- For those using a smart trainer or other power meter, the workout will be power (watts) based. If you want, and are on a smart trainer, add your FTP in User icon > Profile, for your training purposes. You will not feel different types of surface resistance. FTP default is 200 and and Heartrate Max default is 140. The FTP and heartrate will adjust over time to your actual values.
- For those wearing a Smashometer™ with a heart rate monitor, workouts will be heart-rate based.
- For those wearing a Smashometer with no heart rate monitor, you will see a 'Feel Target' from 0-5+ (Idle to All-Out) in the metrics displayed on screen.
- The UI displayed will depend on what device(s) you are using.
- There are no Stamina Wheel or Brake Line Arrows in a Workout so that you can focus on your physical effort. Some of the UI elements have been hidden, as well.
- The first time you enter a Workout, you may be greeted with tutorials (How to Move Physically, Working Workouts). You can also revisit any tutorials on the Home Screen or under the Help "?" button in the upper right of most screens.
The darker green portion in the Workout Target Wheel is your target workout zone for that segment. The circular bar on the outer portion of the wheel changes colors, turning light green when you're in the target range and red when you are out of range. There is also an orange line in the Workout Wheel to denote your target watts, heartrate, or 'feel' depending on device type.
Upon completion of a workout, a Results screen will display the segment names, average target watts for each segment, total segment time, amount of time you were in the target range within a segment, and whether you passed or missed the target in the segment. If you want to see the Workout Results again, press Tab.