Workout ID

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

0

{
"name": "OC1 Saturday",
"duration": "Long",
"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": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 60,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 60,
"repeat": 10
},
{
"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

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

0

{
"name": "My Workout",
"duration": "Short",
"description": "500m",
"email": "",
"exercises": [
{
"name": "Segment 1",
"type": "For Distance",
"effort": "110% Effort",
"power1": 110,
"distance1": 500,
"duration1": 0,
"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": "10km CFBE",
"duration": "Medium",
"description": "10km black edition ",
"email": "",
"exercises": [
{
"name": "10km row",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 10000,
"duration1": 0,
"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": "JPB WO1",
"duration": "Short",
"description": "",
"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": "Peek",
"type": "Intervals - Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 200,
"duration1": 0,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 100,
"duration2": 0,
"repeat": 3
},
{
"name": "Cooldown",
"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": "DBWorkout20220426",
"duration": "Long",
"description": "",
"email": "",
"exercises": [
{
"name": "WU",
"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": "L10 50 Rate L",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 180,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "L10 55 Rate L",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "L10 60 Rate L",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "l10 50 Rate R",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 180,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "L10 55 Rate R",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "L10 60 Rate R",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Start 3 20 L",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 23,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Start 3 30 L",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Start 3 50 3 10 L",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 50,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Start 3 20 R",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 23,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Start 3 30 R",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Start 3 50 3 10 R",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 50,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Pyramid L",
"type": "Intervals - Zone",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 30,
"rest_effort": "65% Effort",
"power2": 65,
"distance2": 0,
"duration2": 10,
"repeat": 8
},
{
"name": "Pyramid R",
"type": "Intervals - Zone",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 30,
"rest_effort": "65% Effort",
"power2": 65,
"distance2": 0,
"duration2": 10,
"repeat": 8
},
{
"name": "Race",
"type": "Intervals - Distance",
"effort": "95% Effort",
"power1": 95,
"distance1": 500,
"duration1": 0,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 500,
"duration2": 0,
"repeat": 4
},
{
"name": "CD",
"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