Random Workout Generator
Spin a random workout (Slot Machine, Roulette, or Fartlek Chaos), preview the full text, then copy or push to Intervals.icu.
Quick Start
- Pick
Slot Machine, Roulette, or Fartlek Chaos.
- For Slot Machine and Roulette, select at least one workout in
Workouts in the Pool. For Fartlek Chaos, adjust Chaos Settings if you like (the defaults work as-is).
- Press
SPIN.
- Review the generated workout in the result card.
- Use
Copy Workout or Push to intervals.icu.
Required Inputs and Choices
- Slot Machine and Roulette need at least one workout selected to spin.
- Fartlek Chaos needs at least one surge zone, and the total time must leave room for a main set after the warm-up and cool-down.
- To push to Intervals.icu, you need:
API KeyAthlete IDPush to DateActivity Type
- If a workout of the same activity type already exists on that date, you must choose:
CancelAdd as NewReplace Selected
Fartlek Chaos
Builds a brand new fartlek on every spin. The graph draws itself one interval at a time while the dice roll.
- Surges use the zones you pick (Z3, Z4, Z5) and a random length between your shortest and longest surge.
- Every surge is followed by an easy Z1 or Z2 recovery with a random length from your recovery range.
- About 1 in 4 surges becomes a pair: two different zones back to back (for example
30s Z5 then 1m Z4), at most 2 minutes together.
- Lengths snap to 15-second steps and the last piece is trimmed so the workout fills your total time exactly.
Chaos level presets (Chill, Playful, Spicy, Wild) fill in the lengths and zones for you.Zones by picks whether the zones mean heart rate, pace, or power in intervals.icu. You can also change it on the result card.- Your settings are remembered on this device.
Modes and Toggles
Safe Spin: builds fixed structure (Warmup, Main Set, random Finisher, Cooldown). In Fartlek Chaos it adds guardrails instead: recoveries are at least as long as the surge before them, pairs are capped at 90 seconds, and no more than 40% of the main set is spent at Z4 or above.YOLO Mode: auto-pushes after each spin.Sound FX: spin ticks and win sound.
Tips
- YOLO warns and highlights missing Intervals credentials so you can fix them before auto-push.
- Clicking a workout in the pool shows its structure preview.
- In Slot mode, focus and vibe comments are added at the top of the generated workout text.