> Documentation index: https://momentum.atlasapps.us/docs/llms.txt
> Canonical page: https://momentum.atlasapps.us/docs/workouts/build-intervals

# Build intervals

Give the work and recovery their own space. Choose **Intervals** to build an
endurance workout with individual steps, repeat groups, and optional warmup
and cooldown. Each step has a **Goal** for its endpoint and an optional
**Target** for compatible alert guidance.

## Start with an endurance draft

Use Momentum on an iPhone or iPad. Start an endurance draft through
**Schedule Workout**, then choose the location. The
[endurance workout guide](./build-endurance-workout.md) covers that entry.

Continue here when **Intervals** is available. Availability depends on the
sport and location; **Open Water** is for single-goal swims.

## Build the rhythm of the workout

### Add work and recovery

1. Select **Intervals** on the goal screen.
2. Tap **Continue**.
3. Set **Workout Name**.
4. Open the initial work step under **Structure**.
5. Set **Step Name** if you want a more specific label.
6. Open **Goal**.
7. Choose **Open**, **Time**, or **Distance**.
8. For **Time** or **Distance**, set its value and check the units.
9. Return to **Edit Step**.
10. Tap the checkmark labeled **Save Changes**.

To add another step:

1. Open the menu labeled **Add Interval or Repeat**.
2. Choose **Add Work Interval** or **Add Recovery Interval**.
3. Configure the new step's goal.
4. Tap **Save Changes**.

Use **Work or Recovery** inside **Edit Step** if you need to change an
interval's role. **Cancel Editing** closes that step without applying its edits.

### Give a step a target

1. Open the step.
2. Open **Target**.
3. Select an available target family, or **No Target**.
4. If you selected a family, choose its **Mode**.
5. Set the target values shown.
6. Return to **Edit Step**.
7. Tap **Save Changes**.

The families offered for each sport are:

| Sport | Target families, subject to compatibility |
| --- | --- |
| Run | Heart Rate, Pace, Cadence, Power |
| Ride | Heart Rate, Speed, Cadence, Power |
| Swim | Heart Rate |

A goal and target answer different questions. For example, a distance goal
sets how far a work interval goes; a pace target gives guidance within that
interval. Neither is a recorded result.

### Group intervals into a repeat

Add at least two standalone intervals before opening a new repeat group.

1. Open **Add Interval or Repeat**.
2. Choose **Add Repeat**.
3. Select the intervals to include.
4. Tap **Continue**.
5. Set **Repeats**, from 2 to 99.
6. Tap **Add Repeat**.

The selected intervals keep their order inside the group. The count applies
to that group within one workout, not to dates on your calendar.

### Add the beginning and ending

1. Open **Warmup**.
2. Configure its **Goal** using the step controls above.
3. Choose a **Target** if you want one.
4. Tap **Save Changes**.
5. Open **Cooldown**.
6. Configure its **Goal**.
7. Choose a **Target** if you want one.
8. Tap **Save Changes**.

Warmup and cooldown are optional. They do not use the **Work or Recovery**
picker.

## Review the whole sequence

Check the step order, repeat counts, goals, and targets, then tap **Review
Workout**. Saving a step or repeat changes the workout draft; it does not
save a calendar schedule.

Finish the enclosing [scheduling task](../plan/schedule-workout.md) to keep
the workout on its dates. Its goals remain planned work, and any estimated
duration remains an estimate.

## Use targets that fit the workout

Support in Apple's Workout app can make a target family unavailable for the selected
sport and location. Choose another available family or **No Target** rather
than changing the workout's location to get a different list. Check the full
goal and target values before scheduling; an offered family does not
guarantee that every combination can be delivered.

Existing workouts can contain details beyond the controls on this page.
Work from the structure the builder supports; do not assume a duration-only
workout contains interval steps. If an existing structure cannot be edited
here, build a new interval workout separately.

These targets describe compatible step alerts for Apple's Workout app.
Saving them locally does not confirm delivery or start live endurance
tracking in Momentum.

## Put the intervals to work

- [Build an endurance workout](./build-endurance-workout.md) to choose the sport and location.
- [Schedule a workout once or repeatedly](../plan/schedule-workout.md) to add the finished sequence to your calendar.
- [Sync and delivery](../concepts/sync-and-delivery.md) keeps local planning separate from delivery.