A95C87

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Workout ID

A95C87

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0

{
"name": "Paddle ",
"duration": "Short",
"description": "Paddle with the whipr",
"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": "10x2 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"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": "10x2-2 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"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": "10x2-3 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"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": "10x2-4 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"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": "10x2-5 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"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": "10x2-6 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"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": "10x2-7 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"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": "10x2-8 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"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": "10x2-9 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"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": "10x2-10 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Lactate Burn",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Warm 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
}
]
}