463E22

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Workout ID

463E22

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{
"name": "Paddle (Lactate)",
"duration": "Medium",
"description": "Warm up, 12' focused paddling\n\nWorkout,\n6 x 3' broken down into 1' pieces\n-Efforts 1, 3, 5 build in SR, 1'@48, 1'@52, 1'@56\n-Efforts 2, 4, 6 decrease SR, 1'@56, 1'@52, 1'@48\n2' rest between each, max ",
"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": "3-1",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-2",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-3",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-4",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-5",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-6",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-1-2",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-2-2",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-3-2",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-4-2",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-5-2",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-6-2",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-1-3",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-2-3",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-3-3",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-4-3",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-5-4",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3-6-4",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"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
}
]
}