Plan your first workout
Updated November 1, 2026
To plan a workout in Shape, describe it the way you’d say it.
Describe it
Add a workout on the day you want it and write what you’re doing. For example, “5×1km at threshold with 2-min rest” or “4x50 catch-up drill, 4x100 pull with buoy, 200 kick with board”. Shape turns that into structured steps.
You can also plan from Claude and ChatGPT once they’re connected: “Create a training plan for next week with a run on Monday, bike on Wednesday, and swim on Friday.”
Send it to your watch
Planned workouts end up on your connected devices automatically, once sync is set up. For more details, see Garmin, Apple Watch, Wahoo, or Intervals.icu for COROS, Suunto and others.
Do the workout
When your watch syncs, the completed workout pairs with the plan on that day, and your load updates on the Today page.