Workout ID

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0

{
"name": "DB Train 3 Mar 22",
"duration": "Long",
"description": "",
"email": "",
"exercises": [
{
"name": "WUR",
"type": "Warmup 20-75% Effort",
"effort": "Select...",
"power1": 20,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 75,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "WUL",
"type": "Warmup 20-75% Effort",
"effort": "Select...",
"power1": 20,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 75,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "7minR L2",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "7minR L3",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 180,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "7minR L4",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "7minL L2",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "7minL L3",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 180,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "7minL L4",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "CrateL 50,55,70 spm",
"type": "Intervals - Zone",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 120,
"rest_effort": "65% Effort",
"power2": 65,
"distance2": 0,
"duration2": 30,
"repeat": 2
},
{
"name": "CrateR 50,55,70 spm",
"type": "Intervals - Zone",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 120,
"rest_effort": "65% Effort",
"power2": 65,
"distance2": 0,
"duration2": 30,
"repeat": 2
}
]
}

Workout ID

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0

{
"name": "6 x 500m",
"duration": "Short",
"description": "6 x 500m",
"email": "",
"exercises": [
{
"name": "Warmup 1",
"type": "For Distance",
"effort": "65% Effort",
"power1": 65,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 2",
"type": "For Distance",
"effort": "110% Effort",
"power1": 110,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 3",
"type": "For Distance",
"effort": "110% Effort",
"power1": 110,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 4",
"type": "For Distance",
"effort": "125% Effort",
"power1": 125,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 5",
"type": "For Distance",
"effort": "125% Effort",
"power1": 125,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 6",
"type": "For Distance",
"effort": "110% Effort",
"power1": 110,
"distance1": 600,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 7",
"type": "For Distance",
"effort": "110% Effort",
"power1": 110,
"distance1": 600,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 8",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}

Workout ID

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0

{
"name": "30 mins lr",
"duration": "Short",
"description": "",
"email": "",
"exercises": [
{
"name": "Segment 1",
"type": "Warmup 20-75% Effort",
"effort": "Select...",
"power1": 20,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 75,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 2",
"type": "Intervals - Zone",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 180,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 60,
"repeat": 4
},
{
"name": "Segment 3",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}

Workout ID

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4648B5

{ "name": "Interval zones for d", "duration": "Short", "description": "Warmup 500m each Side\nTry ntervals\nStart sequence", "email": "", "exercises": [ { "name": "Warmup left", "type": "Warmup 20-75% Effort", "effort": "Select...", "power1": 20, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 75, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Warmup right ", "type": "Warmup 20-75% Effort", "effort": "Select...", "power1": 20, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 75, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "LR intervals", "type": "Intervals - Zone", "effort": "80% Effort", "power1": 80, "distance1": 0, "duration1": 180, "rest_effort": "50% Effort", "power2": 50, "distance2": 0, "duration2": 60, "repeat": 4 }, { "name": "Segment 6", "type": "Intervals - Zone", "effort": "110% Effort", "power1": 110, "distance1": 0, "duration1": 180, "rest_effort": "50% Effort", "power2": 50, "distance2": 0, "duration2": 60, "repeat": 4 }, { "name": "Segment 7", "type": "Intervals - Zone", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 180, "rest_effort": "50% Effort", "power2": 50, "distance2": 0, "duration2": 60, "repeat": 4 }, { "name": "Segment 4", "type": "Cooldown 75-25% Effort", "effort": "Select...", "power1": 70, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 25, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Segment 5", "type": "Cooldown 75-25% Effort", "effort": "Select...", "power1": 70, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 25, "distance2": 0, "duration2": 0, "repeat": -1 } ]}

Workout ID

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4648B5

{ "name": "Interval zone", "duration": "Short", "description": "Warmup 500m each Side\nTry ntervals\nStart sequence", "email": "", "exercises": [ { "name": "Warmup left", "type": "Warmup 20-75% Effort", "effort": "Select...", "power1": 20, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 75, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Warmup right ", "type": "Warmup 20-75% Effort", "effort": "Select...", "power1": 20, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 75, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "LR intervals", "type": "Intervals - Zone", "effort": "80% Effort", "power1": 80, "distance1": 0, "duration1": 180, "rest_effort": "50% Effort", "power2": 50, "distance2": 0, "duration2": 60, "repeat": 4 }, { "name": "Segment 6", "type": "Intervals - Zone", "effort": "110% Effort", "power1": 110, "distance1": 0, "duration1": 180, "rest_effort": "50% Effort", "power2": 50, "distance2": 0, "duration2": 60, "repeat": 4 }, { "name": "Segment 7", "type": "Intervals - Zone", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 180, "rest_effort": "50% Effort", "power2": 50, "distance2": 0, "duration2": 60, "repeat": 4 }, { "name": "Segment 4", "type": "Cooldown 75-25% Effort", "effort": "Select...", "power1": 70, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 25, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Segment 5", "type": "Cooldown 75-25% Effort", "effort": "Select...", "power1": 70, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 25, "distance2": 0, "duration2": 0, "repeat": -1 } ]}

Workout ID

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0

{
"name": "OC-1 training for db",
"duration": "Short",
"description": "Warmup 500m each Side\nLeft then right 500m x 5\nStart sequence",
"email": "",
"exercises": [
{
"name": "Warmup left",
"type": "Warmup 20-75% Effort",
"effort": "Select...",
"power1": 20,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 75,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Warmup right ",
"type": "Warmup 20-75% Effort",
"effort": "Select...",
"power1": 20,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 75,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "LR intervals",
"type": "Intervals - Distance",
"effort": "95% Effort",
"power1": 95,
"distance1": 500,
"duration1": 0,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 200,
"duration2": 0,
"repeat": 4
},
{
"name": "Segment 4",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 5",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}