For each workout session, the workout description is presented in a table of intervals describing the duration and intensity level to be completed in the workout. Depending on the type of workout, there may only be one main session or it may be broken up into multiple sets of intervals.

Intervals Name, Description, and Reps

  • Each interval will have a name and basic description to help give an idea of how each effort should feel.
  • Reps: If a step or set of steps are repeated, it will be marked in the gray box on the left, indicating how many repetitions of the step(s) will be performed before moving to the next interval.Stages Link interval table


  • Sub-intervals are contained within a greater interval, indicating a flexible time frame in which you can perform these intervals. Use this flexibility to plan your intervals to line up with the location you will perform the interval, such as timing a hard effort with a short hill sprint that can be easily repeated. 
  • It is recommended that you perform these intervals in sequence using the prescribed rest time, but the intervals themselves may not take up the entire time frame. Use the main interval intensity range to pace yourself before and after the sub-interval sets.Stages Link interval table with sub-interval

Duration / Distance

  • Each interval duration is programmed into the workout, so when you download it and upload it to your head unit, it will automatically complete each lap and advance you to the next step. 
  • Intervals can be set to a certain duration or distance, depending on the workout objective. 

Rep Cycles

  • A rep cycle is a slightly different type of repetition that gives a set duration to complete the prescription, then repeats at the end of the time period, rather than including a set distance/duration along with a set distance/duration of rest. For example, a rep cycle may suggest running 1 mile at your threshold running pace every 10 minutes. After completing the distance, you can choose your own pace to recover until the time completes and you begin your next effort.Stages Link interval table with a Rep cycle


Workouts may contain multiple targets for intensity and options may vary based on the sport.

  • Power: Power target in watts.
  • Heart rate: Heart rate target in BPM.
  • Cadence (optional): Suggested cadence target in RPM.
  • RPE: Prescribed intensity in rate of perceived effort.
  • Pace: Target pace in minutes per mi/km or yd/meter (depending on the unit selection in your account).