Workout ID

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0

{
"name": "Justin aerobic",
"duration": "Medium",
"description": "Aerobic ",
"email": "",
"exercises": [
{
"name": "Warm up",
"type": "For Distance",
"effort": "50% Effort",
"power1": 50,
"distance1": 1000,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 2",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 3",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 4",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 5",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 6",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 7",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 8",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 9",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 10",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 180,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 11",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 12",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 180,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 13",
"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

Click on or enter this code into Swelldone to load the workout

0

{
"name": "TTWM Aerobic Session",
"duration": "Medium",
"description": "testing this or aerobic workout ",
"email": "",
"exercises": [
{
"name": "warm up",
"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": "3 mins",
"type": "For Distance",
"effort": "65% Effort",
"power1": 65,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "4 mins",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "5 mins",
"type": "For Distance",
"effort": "95% Effort",
"power1": 95,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "4 mins 2",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3 mins 2",
"type": "For Distance",
"effort": "65% Effort",
"power1": 65,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "4 mins 3",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "5 mins 2 ",
"type": "For Distance",
"effort": "95% Effort",
"power1": 95,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "4 mins 4",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3 mins 3",
"type": "For Distance",
"effort": "65% Effort",
"power1": 65,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "4 mins 5",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "5 mins 4",
"type": "For Distance",
"effort": "95% Effort",
"power1": 95,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "4 mins 6",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3 mins 5 ",
"type": "For Distance",
"effort": "65% Effort",
"power1": 65,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "finish ",
"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

Click on or enter this code into Swelldone to load the workout

C94038

{ "name": "Echauffement", "duration": "Short", "description": "Echauffement jogging", "email": "", "exercises": [ { "name": "echauffement", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Cardio1", "type": "For Time", "effort": "65% Effort", "power1": 65, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Cardio2", "type": "For Time", "effort": "80% Effort", "power1": 80, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Récup Cardio", "type": "For Time", "effort": "65% Effort", "power1": 65, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 } ]}

Workout ID

Click on or enter this code into Swelldone to load the workout

C94038

{ "name": "Echauffement", "duration": "Short", "description": "Echauffement jogging", "email": "", "exercises": [ { "name": "echauffement", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Cardio1", "type": "For Time", "effort": "65% Effort", "power1": 65, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Cardio2", "type": "For Time", "effort": "80% Effort", "power1": 80, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Récup Cardio", "type": "For Time", "effort": "65% Effort", "power1": 65, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 } ]}

Workout ID

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0

{
"name": "My Workout",
"duration": "Short",
"description": "Echauffement jogging",
"email": "",
"exercises": [
{
"name": "echauffement",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Cardio1",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Cardio2",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Récup Cardio",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}

Workout ID

Click on or enter this code into Swelldone to load the workout

0

{
"name": "OC1 technique ",
"duration": "Long",
"description": "Technique ",
"email": "",
"exercises": [
{
"name": "Warm up",
"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": "Mixed Drills (1min power, 1 min tech)",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 60,
"rest_effort": "95% Effort",
"power2": 95,
"distance2": 0,
"duration2": 60,
"repeat": 15
},
{
"name": "Cool down",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}