# Export a workout to FORM Goggles
Source: https://docs.racedayready.app/guides/form

Move a swim workout from RaceDayReady into FORM smart swim goggles

## Before you start

* You have a RaceDayReady account with a planned swim workout, or are using the [Workout Builder](https://racedayready.app/builder).
* You have FORM smart swim goggles and the FORM app installed on your phone.

## Workflow

<Steps>
  <Step title="Open your swim workout">
    Open your dashboard and select the swim workout you want to export, or build one in the Workout Builder with **Swim** selected as the workout type.
  </Step>

  <Step title="Export in FORM format">
    Click **Export workout** (or **Save workout** in the builder) and choose **Export to FORM Goggles (text)**. A dialog
    will appear with your workout formatted as text.
  </Step>

  <Step title="Copy or scan the workout text">
    You have two options: - **Copy** - tap the copy button and paste the text into the FORM app. - **Scan mode** (desktop
    only) - displays only the workout text full-screen so you can use FORM's camera scanner to read it from your screen.
  </Step>

  <Step title="Import into the FORM app">
    In the FORM app: 1. Go to **Workouts**. 2. Tap the **+** button, then select **Create From Text**. 3. Paste or scan
    the workout text and tap **Create**. 4. Review the parsed workout and save it.
  </Step>

  <Step title="Sync to your goggles">
    Make sure your goggles are connected and synced with the FORM app so the workout is available in the pool.
  </Step>
</Steps>

## Tips

* On mobile, copying and pasting the text is usually the easiest method.
* On desktop, scan mode gives FORM's camera a clean, high-contrast view of the workout text.
* Make sure your goggles have finished syncing before you leave for the pool.

## Having trouble?

See the [FORM support docs](https://support.formswim.com) for more help with your goggles or the FORM app.

<Note>Last updated: April 2, 2026</Note>


# Export a workout to Garmin
Source: https://docs.racedayready.app/guides/garmin

Automatically sync workouts from RaceDayReady to Garmin Connect

## Before you start

* You have a RaceDayReady account with a saved workout.
* You've connected your Garmin account in Settings.
* You have a Garmin Connect account.
* Your Garmin device is connected to Garmin Connect.

## How it works

Once you save or update a workout in RaceDayReady, it will be automatically synced to your Garmin Connect account (if you've connected Garmin in Settings).

After syncing, your workout will appear in Garmin Connect under **Training & Planning > Workouts**, no manual export or upload is needed. You'll also see the workout in your Garmin Connect calendar.

To use the workout on your device:

<Steps>
  <Step title="Sync your device with Garmin Connect">
    Make sure your Garmin watch or cycling computer is connected to Garmin Connect. The workout will automatically
    transfer to your device at the next sync.
  </Step>

  <Step title="Start the workout">Open your watch or cycling computer and start the workout as usual.</Step>
</Steps>

### Not seeing the workout on your device?

If you don't see the workout in Garmin Connect, try the following:

* Sync your device again through the Garmin Connect app.
* Make sure your device is connected to Garmin Connect.

<Note>Last updated: February 16, 2026</Note>


# How it works
Source: https://docs.racedayready.app/guides/how-it-works

A quick guide to getting started with RaceDayReady

## What is RaceDayReady?

RaceDayReady is an AI-powered endurance training platform that helps you plan, build, and manage your training plan from signup to race day. Whether you're training for a triathlon, marathon, century ride, or pool swim, RaceDayReady helps you get there.

1. **You're in control** - build workouts with our AI workout builder or accept curated suggestions tailored to your goals and recent performance.
2. **Syncs with your training apps** - Strava and Garmin activities sync automatically, no manual logging needed.
3. **Track your progress** - curated advice and suggestions toward your upcoming races and goals.

## How RaceDayReady suggests workouts

RaceDayReady uses a combination of algorithmic training based on short and long term training load, combined with fine-tuned LLMs to suggest workouts tailored to your goals and recent performance.

We've generated thousands of workouts and refined our AI to suggest the best workouts for you.

### Add a workout to add it to your plan

**RDR operates with you in control**. RDR will suggest curated workouts based on your recent activity and upcoming races, but you are at the wheel controlling your plan. You can accept the suggestions as-is, modify them, or create your own workouts from scratch.

## Getting started

Create an account with your email or sign in with Strava. If you use Strava, your account connects automatically and activities start syncing right away.

## Your dashboard

The dashboard shows your training week at a glance. Navigate between weeks, click any day to view or create workouts, and track workout status — **planned**, **completed**, or **missed**.

<img alt="Dashboard" />

***

## Building workouts

### AI workout builder

Describe what you want in plain language and our AI generates a structured workout with segments, durations, and intensity zones. For example:

* "60-minute easy zone 2 run"
* "Bike intervals, 5 min hard / 3 min easy, repeat 4x"
* "30-minute recovery swim"

Review, edit, and save when you're happy.

<img alt="AI workout builder" />

### Weekly suggestions

Each week, RaceDayReady generates personalized workout suggestions based on your recent activity, upcoming races, and training load. Accept them as-is, modify them, or ignore them — they refresh every week.

<img alt="Suggestions" />

### Manual builder

Build workouts segment by segment with full control over duration and intensity zones. Workouts auto-save as drafts so you won't lose progress.

<img alt="Manual builder" />

***

## Race planning

Adding a race gives RaceDayReady the context to tailor your weekly suggestions and track progress. Set your race name, date, type, and per-segment details (distance, elevation, target time).

Browse the **race catalog** to quickly add well-known races with pre-populated distances and cutoff times. Your personal target time is always separate from the official cutoff, you can update it anytime.

***

## Integrations

Have an integration you'd like to see? <a href="mailto:support@racedayready.app?subject=Integration%20Request">Let us know!</a>

### Strava

Two-way sync - completed Strava activities automatically appear in RaceDayReady and get matched to planned workouts. Optionally append "Trained with RaceDayReady" to activity descriptions.

See the [Sync with Strava](/guides/strava) guide for details.

### Garmin

Saved workouts automatically sync to Garmin Connect and transfer to your device at next sync. No manual export needed. You can also import historical data when first connecting.

See the [Export to Garmin](/guides/garmin) guide for details.

### Zwift

Export any cycling workout as a `.zwo` file and load it into Zwift manually. See the [Export to Zwift](/guides/zwift) guide for details.

***

## Typical week using RaceDayReady

<Steps>
  <Step title="Review suggestions">
    Check out your AI-generated workout suggestions at the start of each week. You'll get an email when new suggestions are available.
  </Step>

  <Step title="Plan your workouts">Accept suggestions, modify them, or create your own.</Step>

  <Step title="Train">Do your workouts and record them with Strava or Garmin as usual.</Step>

  <Step title="Sync and track">Completed activities sync automatically and match to your planned workouts.</Step>

  <Step title="Repeat">
    Next week, fresh suggestions are waiting based on your recent activity and upcoming races. Your training will continue to adapt as you go.
  </Step>
</Steps>

<Note>Last updated: March 5, 2026</Note>


# Export a workout to MyWhoosh
Source: https://docs.racedayready.app/guides/mywhoosh

Move a workout from RaceDayReady into MyWhoosh

## Before you start

* You have a RaceDayReady account with a planned bike workout.
* You have a MyWhoosh account.
* You can access the computer or device where MyWhoosh runs.

## Workflow

<Steps>
  <Step title="Open the workout in RaceDayReady">
    Open your dashboard and select the bike workout you want to export.
  </Step>

  <Step title="Export in MyWhoosh format">
    Click **Export workout** and choose **Export to MyWhoosh**. RaceDayReady downloads a `.zwo` workout file (MyWhoosh shares Zwift's `.zwo` format).

    <img alt="RaceDayReady MyWhoosh export" />
  </Step>

  <Step title="Open the MyWhoosh workout editor">
    Open the MyWhoosh Workout Editor at
    [workout.mywhoosh.com/workouts-library](https://workout.mywhoosh.com/workouts-library) and select **Create New**.
  </Step>

  <Step title="Import the file in MyWhoosh">
    In the editor, import the downloaded `.zwo` file from RaceDayReady.

    <img alt="MyWhoosh import" />
  </Step>

  <Step title="Add the workout to your account">
    Export the uploaded workout to your MyWhoosh account workout library.

    <img alt="MyWhoosh export" />
  </Step>

  <Step title="Start the workout in MyWhoosh">
    Go to your workout library in MyWhoosh, select the imported workout, and start riding.
  </Step>
</Steps>

<Note>Last updated: March 25, 2026</Note>


# Export a workout to Zwift
Source: https://docs.racedayready.app/guides/zwift

Move a workout from RaceDayReady into Zwift

## Before you start

* You have a RaceDayReady account with a planned bike workout.
* You have a Zwift account.
* You can access the computer or device where Zwift runs.

## Workflow

<Steps>
  <Step title="Open the workout in RaceDayReady">
    Open your dashboard and select the workout you want to export to Zwift.
  </Step>

  <Step title="Export in Zwift format">
    Click **Export workout** and choose **Export to Zwift**. The file will be downloaded to your device.

    <img alt="RaceDayReady Zwift export" />
  </Step>

  <Step title="Copy the file into Zwift workouts">
    Move the downloaded `.zwo` file into your Zwift custom workouts directory. On macOS, this is usually
    `~/Documents/Zwift/Workouts/{some - number}/`. You can also use the Zwift app to import the file.
  </Step>

  <Step title="Start the workout in Zwift">
    Open Zwift, go to **Workouts**, find your custom workout, and start riding!
  </Step>
</Steps>

## Having trouble?

See the [Zwift custom workout docs](https://support.zwift.com/en_us/custom-workouts-ryGOTVEPs#:~:text=Zwift%20from%20Xert.-,.zwo%20Files,-If%20someone%20shares) for more help.

<Note>Last updated: April 1, 2026</Note>


# Introduction
Source: https://docs.racedayready.app/index

Welcome to the RaceDayReady documentation

Build and manage your endurance training plan from signup to finish line. Custom workouts, race planning, and AI coaching for runners, cyclists, and triathletes.

## RaceDayReady features

1. **You're in control** - build workouts with our AI workout builder or accept curated suggestions tailored to your goals and recent performance.
2. **Syncs with your training apps** - Strava and Garmin activities sync automatically, no manual logging needed.
3. **Track your progress** - curated advice and suggestions toward your upcoming races and goals.

<Card title="How it works" icon="circle-info" href="/guides/how-it-works">
  Learn how RaceDayReady helps you plan, train, and race.
</Card>

## Guides

RaceDayReady is best used with the services in your training stack. <a href="mailto:support@racedayready.app">Let us know</a> if you'd like to see your favorite service added.

<CardGroup>
  <Card title="Export to Zwift" icon={<img src="/images/zwift-short.svg" alt="Zwift logo" height="24" width="36" />} href="/guides/zwift">
    Export a cycling workout file for Zwift.
  </Card>

  <Card title="Export to Garmin" icon={<img src="/images/garmin-connect-short.svg" alt="Garmin logo" height="24" width="36" />} href="/guides/garmin">
    Sync a workout to your Garmin device.
  </Card>

  <Card title="Export to MyWhoosh" icon={<img src="/images/my-woosh-short.svg" alt="MyWhoosh logo" height="24" width="24" />} href="/guides/mywhoosh">
    Export a cycling workout file for MyWhoosh.
  </Card>

  <Card title="Export to FORM Goggles" icon={<img src="/images/form-goggles.svg" alt="FORM Goggles logo" height="24" width="24" />} href="/guides/form">
    Export a swim workout to FORM Goggles.
  </Card>
</CardGroup>