- What platforms support Training Plans?
- Matching Workouts to Training Plan
- Training Plan for Half Marathon or Marathon
- Audio Coach Feedback while doing Training Plan workouts
- Training Plan workouts on a treadmill
- Long Runs on the treadmill
- Intervals on the treadmill and 12 minutes test
- Heart Rate Monitors on the treadmill
- Description of Terms Used
What platforms support Training Plans?
Currently iPhone (iOS 9 and up) and Android (4.1 and up). You have to be a Premium member to access the training plans.
NOTE: If the training plan is deleted, we will not be able to recover it as it will be permanently removed from our servers.
If you have a Smartwatch which supports importing planned workouts as .fit or .tcx files then you can import a planned training plan workout to your device (please get in touch with the manufacturer's support for more info) and then follow your planned intervals on your GPS-watch. Please use the following steps as an example of how to export a planned workout from our training plan to a Garmin device: go to your training plan on the website and mouse over the workout you want to export -> Click export as .FIT or .TCX-> Connect your Garmin device to your computer (Your device will show up as an external drive) -> Copy the workout files to the GARMIN/WORKOUTS/ folder -> Find your workout on your watch -> Start the workout.
Please note that only Garmin devices which support data transfer via USB will be compatible with this feature (ANT+ devices will not be supported)
Once you have finished your workout you can upload the it to Endomondo via Garmin Connect and then you will have to manually link it to the training plan.
We currently only have support for running training plans and there are no plans to add more sports in the future. The training plans cannot take other sports into account when evaluating your performance and then recalculating at the beginning of each week.
Training plans are individual and get recalculated automatically every Monday morning to reflect your progress. Therefore, your future planned workouts may be adjusted depending on your performance in the past week. Make sure that all your completed workouts are uploaded before Sunday 11:59 p.m. each week. Otherwise, they may be omitted in the weekly recalculation of your training plan.
Factors that can influence your training plan recalculation:
- the amount of workouts registered during a week (e.g. if you train more or less than suggested by the training plan)
- the total distance registered during a week (e.g. if it is longer or shorter than suggested by the training plan).
- If the plan is followed as instructed, then the training plan will NOT recalculate at the end of the week (even if the workouts have been performed at a faster/slower pace).
To ensure that your training plan is adjusted in accordance with your fitness level, we will regularly ask you to perform a 12-minute test. Make sure to undertake the test at a maximum effort to ensure an accurate recalculation of the plan (this test will assess your fitness level and adjust the training plan accordingly depending on the result, it will adjust the pace for future workouts and the predicted finish race time right after taking the test and uploaded to our website)
When you open the app and it asks you to do a workout you can hit the "later" button. The "later' button will make the notification go away, and allow you to continue using the app as normal. You can then do the workout later on the same day or any other day by going to Menu > Training Plan > Relevant Workout > hit the "let's do it" button. Workouts which haven't been done yet are marked with a "red guy" icon. You cannot “move” the workouts so that they are planned on different days.
Matching Workouts to Training Plan
First, you will need to track or manually enter the workout, then, hovering your mouse over the red man, you will see an option to match the workout. It says "Attach Workout", simply check off the option and click save. It is only possible to match a workout to today's planned workout or to past planned workouts (only workouts planned for the past 3 days and/or only workouts from the current week). In case you would like to attach the workout to another date, you can change the date of the actual workout and then match it to the training plan.
To create a training plan for a half marathon, the minimum requirement is that you currently run 10 km/~6 miles per week.
To create a training plan for a marathon, the minimum requirement is that you currently run at least 20 km/~13 miles per week.
If you currently run less than the distances mentioned above but still want to train for a marathon or a half marathon, we suggest that you start with a training plan for a shorter distance. By doing so, you will be able to increase your weekly mileage, which will allow you to create a training plan for a marathon or a half marathon later.
Audio Coach Feedback while doing Training Plan workouts
Audio coach for training plans is available for Android app vers. 9.2.0 and newer, iPhone app 8.7.0 and newer and Windows Phone 8.1 and newer. Most of the planned workouts consist of various intervals. These intervals can be either distance or duration based. Frequency and content of the audio feedback depends on how long the particular interval is. The basic rules are following:
- If the interval is shorter than 100m (0,1mile) or 30s: There is no additional Audio Coach feedback
- If the interval is between 100m-1km (0,1-1mile) or 30s-5min: You will get feedback on the remaining distance or duration and split pace during the interval. Example: When you have a 600m interval, you will hear the Audio Coach every 200m telling you the remaining distance and the split pace.
- If the interval is longer than 1km (1mile) or 5min: The standard Audio Coach settings will apply. If your planned workout includes such interval, make sure you access your Audio Coach settings and pick what feedback you would like to hear. Example: If it’s a duration based 10min interval, you can customize your Audio Coach settings to hear your lap pace and heart-rate every minute (or any other option available).
Training Plan workouts on a treadmill
You can do your training plan workouts on a treadmill. The treadmill workouts also count in your weekly mileage. You can enter the distance manually by going to "History" in the app and then tapping the "+" icon. You will then have a "red guy" in your training plan calendar, indicating that you did not do the specific workout, but the mileage on the treadmill is taken into account. You can then go to your workout calendar on www.endomondo.com/workouts, hover your mouse over the red guy in the calendar and mark the radio button that says "Attach Workout", choose the workout and then hit save. See how that looks below
Intervals and 12 minutes test
If you have intervals planned you have to manually change the speed on the treadmill, corresponding to the workout overview. After your workout you can follow the instructions above to have the workout added to your history and training plan. Please note that it is not possible to manually enter intervals in a workout - the workout has to be entered like a regular treadmill workout.
If you take your 12 minutes test on the treadmill, we will ONLY require the distance achieved during the 12 minutes (please do not add the warm up and cool down here), the distance achieved during the 12 minutes will have to be added to the training plan manually. Please hover the red circle for the 12 minutes test workout, then click on attach workout, select other, add manually the distance achieved and save, job done! Then the red circle will become green and it will count towards the training plan.
Heart rate monitor on the treadmill
If you use a heart rate monitor while tracking with Endomondo you should track the workout “live”. Just hit "later" when the app suggests the workout for the day, then go to the workout screen, choose sport "Treadmill Running" and hit play. When you've finished your workout go to www.endomondo.com, browse to the relevant workout, hit "edit" and enter the distance you actually did.
Description of Terms Used
Short Strides: very short intervals (20 secs) at 'high speed' speed(90-95 % of maximum speed). They should be run at a comfortable pace, which means you're running as fast as you can without losing your proper running form. Doing strides will help improve your speed, flexibility, coordination, and running efficiency.