Structured Workouts, Training Plans & Scheduling (SuperCycle Pro)

SuperCycle Pro transforms your phone into a complete training platform. Whether you train indoors on a smart trainer with ERG resistance control or outdoors on the road with a standard Bluetooth power meter, SuperCycle executes structured interval sessions, guides your target wattage and cadence, and helps you schedule multi-week training plans.

1. The Workouts Library

Access the library by opening the main navigation drawer and tapping Workouts, or by tapping Select Workout inside the Workout widget on your ride dashboard.

• Built-In Workout Catalog: Over 70 curated structured workouts partitioned across standard training zones: Active Recovery, Endurance, Tempo, Sweet Spot, Threshold, VO₂ Max, and Anaerobic.
• Instant Search & Filter Chips: Narrow down sessions instantly with duration filter chips (<30m, 30–60m, 60–90m, 90m+), primary power zone chips, favorite stars, and custom tag filters.
• Flexible Grouping & Sorting: Group workouts into collapsible accordion sections by Category, Power Zone, Duration, Author, or None (flat list). Sort by Name, Duration, Intensity, Stress (TSS equivalent), Max Power, or Recently Added.
• Workout Detail Breakdown: Tap any workout card to inspect its full profile: visual interval mini-graph, warm-up, cool-down, collapsible repeating interval sets, target percentages, target cadence cues, and coaching instructions. Tap Select to Ride to immediately load it into your workout player.

2. Multi-Week Training Plans

The Training Plans tab in the Workouts library provides progressive multi-week training programs designed for specific cycling disciplines:

• Discipline-Specific Plans: Pre-built 4, 8, and 12-week plans covering Base, Build, Gravel, Gran Fondo, and Climb.
• Skill Levels & Time Commitments: Each plan clearly displays its recommended rider level (Beginner, Intermediate, Advanced), total duration in weeks, and estimated average weekly training hours.
• Custom Training Day Enrollment: When enrolling in a plan, SuperCycle prompts you to select your preferred weekly workout days (e.g., Tuesday, Thursday, Saturday, and Sunday). The app automatically maps the plan's workouts across your selected days relative to your start date, leaving designated rest days intact.
• Single Active Plan Invariant: Only one training plan can be actively enrolled at any time. When switching to a new plan, SuperCycle confirms whether to replace existing scheduled plan workouts or retain them.

3. Interactive Workout Calendar & Schedule

The Schedule tab provides your training calendar timeline:

• Today's Workout Hero Card: Highlights today's scheduled training session with duration, intensity, and a visual interval graph. If today is a rest day, SuperCycle displays a rest reminder with a quick Pick from library shortcut if you want to add an ad-hoc session.
• Active Plan Progress Banner: Shows your current training plan, active week number, and overall completion percentage.
• 7-Day Calendar Timeline: Day-by-day tiles display scheduled workout dates, day of week, interval mini-graphs, and workout names. Workouts beyond the 7-day window are accessible in the expandable Distant Workouts section.
• 1-Tap Rescheduling: If weather or schedule conflicts interrupt your routine, tap the Reschedule icon on any upcoming workout tile to move it forward or backward with the day stepper.
• Completion Tracking: Completed workouts display a green checkmark below the calendar date. You can also manually toggle completion status directly from the day tile or today's hero card.

4. Intervals.icu Cloud Synchronization & File Import

SuperCycle Pro integrates seamlessly with third-party training ecosystems:

• Intervals.icu Integration: In the Workouts Library or Schedule, select Sync with Intervals.icu to automatically download coaching folders, custom workouts, and scheduled calendar events directly to your phone.
• ZWO & JSON File Import: Import standard .zwo (Zwift Workout XML) or .json workout files directly from local storage, cloud drives, or email attachments.
• ZIP Archive Import & Export: Import collections of workouts and plans packaged as ZIP files. You can also export custom training plans (as JSON) or export your custom workouts library as a ZWO ZIP archive.

5. Executing Workouts: Smart Trainers (FTMS) vs. Outdoor Power Meters

Add the Workout widget to any dashboard page to execute structured sessions:

• Indoor Smart Trainers (FTMS ERG Mode): When paired with a Bluetooth FTMS smart trainer (Wahoo KICKR, Tacx, Saris, Elite, Zwift Hub), SuperCycle automatically transmits target wattage commands to the trainer. The trainer adjusts electromagnetic resistance to hold your target power regardless of cadence.
• Outdoor Riding with Power Meters: You do not need a smart trainer to execute structured workouts. Pair any standard Bluetooth or ANT+ power meter (single-sided, dual-sided, pedal, crank, or hub). SuperCycle tracks your live wattage against interval targets, providing live feedback and countdown cues on screen.
• Real-Time Intensity Bias: Tap the + or − bias controls during a workout to scale target intensity in real time (e.g. adjust from 100% to 95% on tough days, or bump to 105% when feeling strong).
• Constant Effort Mode: If you want to ride a steady-state workout without a structured file, switch the Workout widget to Constant Effort to dial in a specific target wattage or slope gradient with an active session timer.

6. Target Crosshair Reticle & Audio Coaching Prompts

During interval sessions, staying locked into target power and cadence zones is effortless:

• Target Crosshair Reticle: The Workout widget features a dynamic 2D crosshair reticle. Power (wattage) is plotted along the vertical axis (higher power = up) and cadence (RPM) is plotted along the horizontal axis (higher RPM = right). A centered bullseye target circle indicates your target zone window.
• Intuitive Zone Feedback: When your power and cadence are centered in the target zone, the crosshair indicator turns green. If you fall below target wattage, the reticle shifts amber. If you surge above target wattage, it shifts red.
• Spoken Voice Prompts: Text-to-speech audio announcements notify you of upcoming interval changes (e.g., target wattage, cadence, and duration) so you can prepare for efforts without constantly staring at your phone screen.
• Automatic Interval Laps: SuperCycle can automatically trigger a clean lap split in your ride telemetry at each interval boundary, making post-ride analysis in Strava, Intervals.icu, and GoldenCheetah accurate and structured.