30F27D

SWELLDONE
Workout Builder

Create your own custom workouts for Swelldone

Workout Graph

Before clicking Update, please verify you are a human.
Update Workout
612b9aa7-19f2-4f02-b0ec-a22fe2925ba3

Workout JSON

Workout ID

30F27D

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

0

{
"name": "20220927DBTraining",
"duration": "Short",
"description": "",
"email": "",
"exercises": [
{
"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": "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": "LRate 65x5, 70 x 5, 75 x5",
"type": "Intervals - Zone",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 10,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 10,
"repeat": 15
},
{
"name": "RRate 65x5, 70 x 5, 75 x5",
"type": "Intervals - Zone",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 10,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 10,
"repeat": 15
},
{
"name": "Lx10 65,70,75",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 30,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Lx20 65,70,75",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Lx30 65,70,75",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 90,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Rx10 65,70,75",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 30,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Rx20 65,70,75",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Rx30 65,70,75",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 90,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "L3 10",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 13,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "L3 30",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 33,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "L3 50 3 10",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 66,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "R3 10",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 13,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "R3 30",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 33,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "R3 50 3 10",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 66,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "L1500m",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "R1500m",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "L2500m",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "R2500m",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 500,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "LCD",
"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": "RCD",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}