1. From any calendar view (monthly, weekly, daily), click "Add a Workout" from the Calendar Controls box on the right-hand side of the screen.

2. Select the date you'd like the workout to appear on.

3. If don't have any workouts saved in your library, select "Create a new workout"

4. Select the type of workout from the drop-down menu (i.e. running, swimming, cross training, etc.)

5. If you think that you might want to save this workout and use it again several times in the future, assign it a Workout Code (you are the only one who will see this so you can name it anything you want) and an optional Short Description (you are the only person who will see this as well - the point of the description is to remind yourself what your code/saved workout is). Otherwise, leave those fields blank.

6. Click the "Next" button

7. Select the emphasis of the workout using the drop-down menu. (Optional)

8. Select an Activity from the drop-down. (If you want to add an Activity that's not included in the list, click on Training > Activity > Add New Activity. Please note that doing so will navigate you away from the Add a Workout page.)

9. Indicate the Intensity, Distance, Duration, and/or Pace of the workout.

10. The Workout Instructions and Coach's Notes sections are for you to write whatever you want. Describe the workout, provide motivating words of encouragement, etc.

11. Attach a file if you'd like.

12. Click the "Save" button when you're done.