How to use the Random Workout Generator

Random Workout Generator makes picking a session fun. Spin a slot machine or roulette wheel over a pool of workouts you choose, or roll a brand-new random fartlek.

Open the Random Workout Generator

How to use it

Slot Machine and Roulette pick from the workouts you've ticked in the pool. Click any workout to preview its structure.
Fartlek Chaos builds a new fartlek on every spin. Surges in the zones you choose (Z3–Z5) alternate with easy Z1–Z2 recoveries, and occasionally two different surges come back to back. Lengths snap to 15-second steps, and the workout exactly fills your total time. The Chill, Playful, Spicy and Wild presets set the ranges for you.
Safe Spin adds guardrails. In Fartlek Chaos, each recovery is at least as long as the surge before it, back-to-back surges are capped at 90 seconds, and no more than 40% of the main set is at Z4 or harder.
Copy the workout or push it to Intervals.icu. Zones can mean heart rate, pace or power there. YOLO mode pushes automatically after each spin.

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RunTK's tools are for planning and education. They aren't medical advice, and the right numbers for you depend on your health, experience and goals.