6E0C4A

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322e1237-6348-42a0-834b-d45edcbfa883

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Workout ID

6E0C4A

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{
"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
}
]
}