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
}
]
}

Compatible ergometers with Swelldone

Swelldone will connect with ergometers that support the Bluetooth Low Energy FTMS protocol, which is a current industry standard to interact with fitness machines.  Example of supported machines include Concept2 machines with PM5 monitors, KayakPro machines with GenesisPort, Whipr, and others.  It is also possible to install a SwellSync Universal Monitor to any erg if you have access to the flywheel shaft.

1B2139

SWELLDONE
Workout Builder

Create your own custom workouts for Swelldone

Workout Graph

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Workout JSON

Workout ID

1B2139

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

0

{
"name": "(30on 30off) x 6 x 6",
"duration": "Long",
"description": "(30on 30off), x6, 2min rest,\nrepeat 6 times",
"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 3",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
},
{
"name": "Segment 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": "Segment 4",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
},
{
"name": "Segment 5",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 6",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
},
{
"name": "Segment 7",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 8",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
},
{
"name": "Segment 9",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 10",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
},
{
"name": "Segment 11",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 12",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
},
{
"name": "Segment 13",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 14",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}