Structured workout rules

Core principle

Use ### Structured workout to improve execution clarity, not to make the workout look more advanced.

Step construction rules

• Keep step names simple and descriptive.
• Use repetition blocks when the workout truly repeats a pattern.
• Keep the structured workout aligned with ### Workout plan.
• Do not make the structured version more complex than the written prescription.

Duration rules

• Prefer whole-minute durations whenever possible once a step is longer than 90 seconds.
• Avoid odd long values such as 105 sec, 150 sec, 168 sec, or 170 sec unless they are truly essential.
• If a duration is short and exactness matters, seconds are fine.
• If a duration is long and exactness does not materially matter, use clean minutes.

Practical formatting rules

Prefer:

• 20 min
• 6 min
• 3 min
• 30 sec
• 15 sec

Avoid awkward mixtures unless truly necessary.

Repetition rules

Use repetition blocks for work and recovery pairs that repeat cleanly. Do not use repetition blocks when each rep has a different role or when the workout is easier to understand as sequential steps.

Intensity rules

• Match the intensity metric to the session.
• Keep ranges sensible and readable.
• Do not hide uncertainty by pretending false precision.
• If the written plan says seated, smooth, controlled, or terrain-dependent, make sure the structured steps do not imply a contradictory execution style.

Alignment check

Before finishing, confirm:

• the warm-up matches the written plan
• the main set matches the written plan
• recovery lengths match the written plan
• the total session cost feels coherent
• the cool-down is present when needed