Building workouts by hand
Parameter is a complete manual tracker with no AI connected. This is the guide to using it that way.
About 10 minutes
Connecting an AI is optional. Every workout type, every builder, and the full history and charts work the same whether or not an AI is attached to your account. This guide covers using Parameter as a standalone, manual tracker.
1. The interval builder
Build interval workouts from segments defined by time or distance. Set a target for each segment as a speed, a pace, or a heart-rate zone chip, and use repeats so a workout like 8×400m is three taps (one segment, one repeat count, one rest segment) instead of thirty-two individual rows.
2. The routine builder
Strength and other block-based routines are built from blocks of exercises, each with its own sets, reps, and loads. Mark a block as a straight-set block, a superset, or a circuit, and the execution checklist runs it that way during the workout: supersets alternate exercises without a rest row between them, circuits cycle through in order, and so on. See the strength routines guide for how that checklist actually runs.
3. Templates
Save any workout, interval or strength, as a template. Once you have a handful of templates for the sessions you run regularly, planning a week stops being authorship (you’re not writing a new workout from scratch) and becomes assembly: pick the templates for the week and place them on the calendar.
4. Copy, move, do again
Any workout already in your history can be copied to a new date, moved to a different date, or repeated exactly as it was. Between templates and these three actions, nearly all manual planning reduces to one of: start from a template, copy something you already did, or move something you’d planned to a different day.
5. Rest days and classes
Rest days are real entries on your calendar, not empty gaps. Add one and it carries its own recovery guidance rather than sitting blank between workouts. For sessions that happen outside Parameter, add an external class entry that deep-links into an app like Peloton or Down Dog and links the resulting HealthKit result back into your Parameter history, so your log stays complete even for workouts Parameter didn’t run itself.