Build your winter block.

A recent 5K, 10K or half marathon time gives an equivalent-performance score. Easy, steady, threshold and interval paces are fixed shares of that score, and goal pace is what the score predicts for your race distance. For a hybrid race the run pace is set about 10% slower than your 10K pace, to allow for running on tired legs.

A recent, honest effort on a fairly flat course, ideally from the last six to eight weeks. A time trial works if you ran it all out. Rebuild the plan with a fresh result every four weeks or so and the paces move with you.

Flat sessions are set to 1% incline, which matches the effort of running outdoors on the flat. Incline repeats show the outdoor pace that has the same effort, then the slower belt speed to dial in at the steeper grade.

Add a 2 km row time and rower sessions show a split per 500 m for each effort level. Add your 20-minute average power and bike sessions show watts. Without them you get an effort score from 1 to 10 and a stroke rate or cadence range.

In a hybrid plan the station circuit swaps sled push for loaded walking lunges and sled pull for heavy bent-over rows. The other four moves stay the same. For 5K, 10K and half marathon plans it changes nothing.

Every setting sits in the link. Copy it, send it to a training partner or bookmark it, and the same plan opens. Your last plan is also remembered in this browser.

Anywhere from 4 to 20. Eight to twelve weeks gives a full base, build and peak. Shorter blocks keep every phase but trim the base.