D54E52

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D54E52

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0

{
"name": "My Workout",
"duration": "Medium",
"description": "Workout trail",
"email": "",
"exercises": [
{
"name": "Segment 1",
"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 2",
"type": "Intervals - Zone",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 60,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 60,
"repeat": 10
},
{
"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
}
]
}

FD2704

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FD2704

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A43EED

{ "name": "My Workout", "duration": "Short", "description": "", "email": "", "exercises": [ { "name": "Test1", "type": "For Distance", "effort": "95% Effort", "power1": 95, "distance1": 100, "duration1": 0, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 } ]}

A43EED

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A43EED

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0

6E0C4A

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6E0C4A

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0

{
"name": "9x10 minutes",
"duration": "Long",
"description": "9x10 min",
"email": "",
"exercises": [
{
"name": "Round 1",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 180,
"rest_effort": "65% Effort",
"power2": 65,
"distance2": 0,
"duration2": 120,
"repeat": 2
},
{
"name": "Rest 1",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Round 2a",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 120,
"rest_effort": "95% Effort",
"power2": 95,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 2b",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 120,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 2c",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 120,
"rest_effort": "95% Effort",
"power2": 95,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 2d",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 30,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 30,
"repeat": 0
},
{
"name": "Rest 2",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Round 3",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 180,
"rest_effort": "65% Effort",
"power2": 65,
"distance2": 0,
"duration2": 120,
"repeat": 2
},
{
"name": "Rest 3",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Round 4a",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 120,
"rest_effort": "95% Effort",
"power2": 95,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 4b",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 120,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 4c",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 120,
"rest_effort": "95% Effort",
"power2": 95,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 4d",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 30,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 30,
"repeat": 0
},
{
"name": "Rest 4",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Round 5",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 180,
"rest_effort": "65% Effort",
"power2": 65,
"distance2": 0,
"duration2": 120,
"repeat": 2
},
{
"name": "Rest 5",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Round 6a",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 120,
"rest_effort": "95% Effort",
"power2": 95,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 6b",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 120,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 6c",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 120,
"rest_effort": "95% Effort",
"power2": 95,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 6d",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 30,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 30,
"repeat": 0
},
{
"name": "Rest 6",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Round 7",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 180,
"rest_effort": "65% Effort",
"power2": 65,
"distance2": 0,
"duration2": 120,
"repeat": 2
},
{
"name": "Rest 7",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Round 8a",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 120,
"rest_effort": "95% Effort",
"power2": 95,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 8b",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 120,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 8c",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 120,
"rest_effort": "95% Effort",
"power2": 95,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 8d",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 30,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 30,
"repeat": 0
},
{
"name": "Rest 8",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Round 9",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 180,
"rest_effort": "65% Effort",
"power2": 65,
"distance2": 0,
"duration2": 120,
"repeat": 2
},
{
"name": "Rest 9",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Round 10a",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 120,
"rest_effort": "95% Effort",
"power2": 95,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 10b",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 120,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 10c",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 120,
"rest_effort": "95% Effort",
"power2": 95,
"distance2": 0,
"duration2": 60,
"repeat": 0
},
{
"name": "Round 10d",
"type": "Intervals - Zone",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 30,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 30,
"repeat": 0
}
]
}

96ED5B

SWELLDONE
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96ED5B

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0

{
"name": "5x20 min",
"duration": "Long",
"description": "5 x 20 minutes. 3min @ L2; 2min @ L3; 2min rest",
"email": "",
"exercises": [
{
"name": "Interval 1",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 180,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 120,
"repeat": 4
},
{
"name": "Rest 1",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Interval 2",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 180,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 120,
"repeat": 4
},
{
"name": "Rest 2",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Interval 3",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 180,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 120,
"repeat": 4
},
{
"name": "Rest 3",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Interval 4",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 180,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 120,
"repeat": 4
},
{
"name": "Rest 4",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Interval 5",
"type": "Intervals - Zone",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 180,
"rest_effort": "80% Effort",
"power2": 80,
"distance2": 0,
"duration2": 120,
"repeat": 4
}
]
}

A4E6D6

SWELLDONE
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A4E6D6

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

0

{
"name": "PowerPerg",
"duration": "Short",
"description": "Power",
"email": "",
"exercises": [
{
"name": "Segment 1",
"type": "Intervals - Zone",
"effort": "125% Effort",
"power1": 125,
"distance1": 0,
"duration1": 20,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 40,
"repeat": 6
}
]
}

B33F1A

SWELLDONE
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B33F1A

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E325EC

{ "name": "Real Rabit", "duration": "Medium", "description": "full Rabit Test", "email": "", "exercises": [ { "name": "warm up", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 600, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10 min easy", "type": "For Time", "effort": "65% Effort", "power1": 65, "distance1": 0, "duration1": 600, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "1 min rest1", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10 sec Sprint", "type": "For Time", "effort": "110% Effort", "power1": 110, "distance1": 0, "duration1": 10, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "50 sec rest", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 50, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "5 min Medium", "type": "For Time", "effort": "80% Effort", "power1": 80, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "1 min Rest2", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "3 Min Very Hard", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 180, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "1 min Rest3", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "30 sec Sprint", "type": "For Time", "effort": "110% Effort", "power1": 110, "distance1": 0, "duration1": 30, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "1 min Rest4", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10 min Easy2", "type": "For Time", "effort": "65% Effort", "power1": 65, "distance1": 0, "duration1": 600, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 } ]}

E325EC

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E325EC

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0

{
"name": "Real Rabit",
"duration": "Medium",
"description": "full Rabit Test",
"email": "",
"exercises": [
{
"name": "warm up",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 600,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "10 min easy",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 600,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "1 min rest1",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "10 sec Sprint",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 10,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "50 sec rest",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 50,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "5 min Medium",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "1 min Rest2",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3 Min Very Hard",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 180,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "1 min Rest3",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "30 sec Sprint",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "1 min Rest4",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "10 min Easy2",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 600,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}

Unable to detect SwellSync monitor

If you are unable to see the SwellSync monitor for pairing in Bluetooth scans, it is probably because the monitor is asleep.  The SwellSync monitor will auto-sleeps after 3 minutes if there are no devices connected via Bluetooth or web browser.

When the unit is asleep, it will wake when it detects the flywheel spinning - so give your erg a tug before you are ready to pair. 

To check the current status of the SwellSync monitor, look inside the charging opening for LED lights:

Powering the SwellSync Monitor

​​​​​​The SwellSync monitor comes with an internal battery and it should run for hours on full charge.  To charge, you can plug in the micro USB cable into the back of the unit while seated in or outside of the dock.

The SwellSync monitor will auto-sleeps after 3 minutes if there are no devices connected via Bluetooth or web browser.

When the unit is asleep, it will wake when it detects the flywheel spinning - so give your erg a tug before you are ready to pair. 

To check the current status of the SwellSync monitor, look inside the charging opening for LED lights: