Build your first workout

Start with a blank workout

Open the Library and tap +. Hammy creates a new workout with one steady block: five minutes at 50% of your FTP. Under the chart you see the length, IF and TSS. They update as you change the workout.

Shape the blocks

Tap a block to select it. Drag the handle on top to change its power in steps of 1%. Drag the handle on its side to change its length in steps of 15 seconds. The value shows while you drag.

You can also type a value. The keypad accepts a percentage or watts. Watts need an FTP, and they are saved as a share of it, so the workout still scales when your FTP changes.

Add steps and repeats

Add Step puts a new steady block after the selected one. Switch it to a ramp for a warm-up that climbs. Add Repeat wraps the selected block in a set that runs twice. Use the − and + buttons to change how many times, up to 20. Drag a row to reorder it, including into or out of a repeat, and swipe a row to duplicate or delete it.

Here is one you can build in a few minutes. At an FTP of 250 W, the hard blocks are 225 W.

1. A 10-minute ramp from 50% to 75%.
2. A steady block of 8 minutes at 90%.
3. A steady block of 4 minutes at 55%, dragged into a repeat with the hard block. Set the repeat to 3.
4. A steady block of 5 minutes at 45% for the cool-down.

Save it

Saving needs a name and at least one block. Cancel asks whether to discard your changes or keep editing. Once saved, the workout is in My workouts in the Library, ready to ride.

If a target is higher than your trainer can deliver, Hammy flags it in the editor instead of changing it.

Start from a copy

You do not have to start from nothing. Open any curated workout that is not an FTP test, or press and hold its card, and choose to edit a copy. The two FTP tests cannot be copied. Your copy is saved on its own and the original never changes.