A share card that actually shows the workout
A friend complained that sharing his interval run looked identical to any easy jog. He was right. So I built a share template that actually shows the structure of an interval workout — work bars, rest bars, and the numbers that matter.
A few days ago, my friend sent me a screenshot of his interval run share. Standard card — total distance, duration, average pace. He followed it up with a message: “this tells me nothing.”
He was right. He’d just done 7 × 1km repeats. The share card made it look like a slow jog.
The problem with a single number
An interval run isn’t one thing. It’s a structure — alternating effort and recovery, repeated. The whole point is the pattern: how fast were the work intervals, how consistent were they, how much rest in between. A single average pace flattens all of that into noise.
For a 10km easy run, average pace is a fine summary. For intervals, it’s nearly useless.
What the template shows
The interval share template centers on a bar chart. Orange bars are work intervals; gray bars are rest. Bar height encodes pace — taller means faster. A few key pace labels float above standout bars so you can read the numbers without it getting cluttered.
Below the chart, three stats: total intervals, fastest pace, and total time at high intensity. Together they give you the shape of the workout at a glance — how many reps, how fast at peak, how much hard effort in total.
For the friend who complained
He does intervals every week. Now when he shares, you can see the alternating pattern, spot the rep where he pushed hardest, and tell immediately that this wasn’t a jog — it was a workout.
That’s all a share card needs to do.