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Creating Custom Interval/One Off Workouts

One Offs or Custom Intervals are personalized workouts that you can create through the Runkeeper app outside of any training plan. Follow the steps for iPhone or Android to learn how you can design your own workout!

iOS

  1. Go to your Start tab.
  2. Tap on Workout (top right of the grid at the bottom of the screen).
  3. Select Custom on the workout card.
  4. Enter the name of your interval workout.
  5. Click Add new action... to add an interval (note: you can choose to include both time and distance intervals, based on your preference).
  6. Once you've added the interval you want, just click Back in the top left of the screen.
  7. You'll now see that the interval has been added, and you can add the next interval.
  8. If your workout includes the same intervals repeated several times, to make it easy just click the Repeat option and select how many times your intervals should be repeated.
  9. You can also add an automatic Warm Up or Cool Down to your workout by toggling either of those options on.
  10. When you've finished creating your interval workout, just click Save in the top right of the screen.

Once you have created one off workouts, you can choose them when you select Workout on the Start screen (Custom > Saved Workouts), and you'll be good to go!

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Android

  1. Go to your Start tab.
  2. Tap the Workout bar in the big white box where you change your activity type.
  3. Tap One Offs (the middle option in the header of the page).
  4. Select Create New Workout to make a new one off/interval workout.
  5. Enter the name of your interval workout.
  6. Click Add Interval to add an interval (note: you can choose to include both time and distance intervals, based on your preference).
  7. Once you've added the interval you want, just click Save.
  8. You'll now see that the interval has been added, and you can add the next interval.
  9. If your workout includes the same intervals repeated several times, to make it easy just click the Repeat option and select how many times your intervals should be repeated
  10. You can also add an automatic Warm Up or Cool Down to your workout by toggling either of those options on.
  11. When you've finished creating your interval workout, just click the yellow Save Workout button

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Both iOS and Android:

After you complete your one off/interval workout, you can view your mile/km splits as well as your interval paces (average pace for each interval) within the Splits view of your activity.

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Important Notes:

  • Your custom one off/interval workouts are locally saved, which means they will NOT save if you uninstall and reinstall the app from your device! 
  • Please be aware that any one off or custom interval workouts will not associate to a training plan. If you'd like to do a training plan workout instead of a one off or custom interval workout, just tap into the Workout card on the Start tab and select your training workout, or select a workout directly from your Training tab.

 

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