⚡ 30-Second Quick Scan

Workout Builder Quick Reference

Understand every button, template, and BPM setting on your screen in seconds.

1 Modes 2 Quick Templates 3 KM / MI & Pace 4 Min vs Distance 5 3 Heart Rate Targets 6 Next Step Action ❓ Quick FAQ
Visual Map & Quick Index
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Single Workout vs Multi-Week Immediate run vs calendar training program
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Quick Templates 1-tap Zone 2, 10K / 6.2 mi Split, Progression
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Reference Pace (KM / MI) Live pace estimation in metric & imperial
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MINUTES vs DISTANCE Fixed timer vs live pace distance target
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3 Heart Rate Targets < Max BPM cap, Zone corridor, or No Limit
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Next Step Button Advance intervals from your lock screen
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Modes: Single Workout vs Multi-Week Plan

🎯 Single Workout / Race

Configures a single custom session. Tapping SAVE activates and starts this workout immediately on your live dashboard.

📅 Multi-Week Plan

Schedules a 1 to 26-week calendar. Each workout is assigned to a week and automatically configures Warmup (Z1) → Work → Cooldown (Z1) (each ≤ 5 min).

Single Workout / Race vs Multi-Week Plan toggle and SAVE button at the top of the builder
Toggle at top of screen + SAVE button
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Quick Templates (1-Tap Setup)

Tap any chip at the top to auto-fill proven endurance structures instantly:

  • 🎯 Zone 2 (45m): 1 steady 45-minute aerobic cruise step with no warmup hassle.
  • 🔥 10K / 6.2 mi Split: Negative-split race strategy: Start controlled (< 168 BPM) → Cruise (< 175 BPM) → All-out finish (No Limit).
  • 📈 Progression: 3-step gradual build: 15m Zone 2 → 15m Zone 3 Tempo → 10m Zone 4 Threshold.
Quick Templates row with Zone 2 (45m), 10K Split and Progression chips
1-Tap Quick Templates: Zone 2, 10K Split, Progression
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Reference Pace (KM & Miles)

Appears automatically whenever you use distance steps. ZoneTrainer seamlessly calculates target timeline and duration based on your reference pace:

Metric: 5:00 /km Imperial: 8:03 /mi Adapts to your chosen distance unit and keeps step duration estimates precise.

Use the -30s / -5s / +5s / +30s chips to fine-tune your target pace. You can set your preferred global unit in Settings → Display → Distance & Pace Unit.

Reference Pace card in kilometers: 5:00 /km with -30s, -5s, +5s, +30s chips Reference Pace card in miles: 8:03 /mi with -30s, -5s, +5s, +30s chips
Adaptive reference pace: Metric (5:00 /km) & Imperial (8:03 /mi)
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Duration Mode: ⏱ MINUTES vs 📏 DISTANCE

Tap a mode to update the screen preview:

⏱ MINUTES (Fixed Time)

Adjust with -5m, -1m, +1m, +5m chips. Timer counts down smoothly.

📏 DISTANCE (KM or MI)

Type any distance (e.g. 3.0 km or 2.0 mi). Estimated time calculates live from Reference Pace.

Step card with MINUTES selected: 30 MIN and -5m, -1m, +1m, +5m chips
Active mode: ⏱ MINUTES (fixed 30 min countdown)
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Heart Rate Targets & Audio Cues

What you will hear in your headphones during each step:

Target Type Badge Audio In Your Headphones
< Max BPM < 168 BPM Instant voice alert if heart rate exceeds your cap ("Heart rate too high 170"). Below cap: quiet periodic BPM cues.
Zone 1–5 Z2 (Aerobic) Corridor alert: warns if you drift too high or too low, and confirms return to zone.
∞ No Limit NO LIMIT Zero high-HR alarms. Periodic BPM announcements continue so you know your effort, but never interrupt your final sprint.
Target type Zone 1–5 selected with Z1 to Z5 buttons, Z2 active
Zone Corridor (Z1–Z5): alerts if too high or too low
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During the Run: Lock-Screen "Next Step" Button

Passed a kilometer marker faster than expected, or want to cut a recovery interval short?

Tap NEXT STEP right on your Android lock screen or persistent notification to jump to the next interval immediately without unlocking your phone.

ZoneTrainer • Active Workout now
Step 1/3: Km 0-3 • < 168 BPM
152 BPM • In Zone 2
Lock-screen notification action button

Frequently Asked Questions

How do I switch between Kilometers and Miles?
You can set your distance unit in Settings → Display → Distance & Pace Unit, or toggle between KM and MILES directly on the post-session recap screen. The workout builder automatically adapts its reference pace (5:00 /km vs 8:03 /mi), quick templates (10K vs 6.2 mi), and step inputs to your chosen unit.
Do Distance (KM / MI) steps work on a treadmill or without GPS?
Yes. A distance step runs on time: ZoneTrainer converts it into an estimated duration using your Reference Pace (e.g. 3.0 km @ 5:00/km ≈ 15 min). The app does not measure your real distance, so the step ends at the estimated time — the same on a treadmill, in a tunnel or outdoors. Reached the marker early? Tap Next Step.
How do I start my workout after saving it?
In Single Workout mode, tapping SAVE activates the session immediately. Just return to the main gauge screen and tap Start. For multi-week plans, choose the workout from the Programs screen.
How do I delete or remove a custom workout?
Open the Programs screen from the top menu. Your custom workouts display a SINGLE WORKOUT or CUSTOM badge. Tap the red trash icon on the card to delete it.

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