Workout ID

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

0

{
"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",
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"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",
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"repeat": -1
},
{
"name": "3-3-2",
"type": "For Time",
"effort": "110% Effort",
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"duration1": 60,
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"power2": 0,
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"duration2": 0,
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},
{
"name": "3-4-2",
"type": "For Time",
"effort": "110% Effort",
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"rest_effort": "Select...",
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},
{
"name": "3-5-2",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
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"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
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{
"name": "3-6-2",
"type": "For Time",
"effort": "65% Effort",
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"duration1": 60,
"rest_effort": "Select...",
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"distance2": 0,
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"repeat": -1
},
{
"name": "3-1-3",
"type": "For Time",
"effort": "65% Effort",
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"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
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},
{
"name": "3-2-3",
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"effort": "80% Effort",
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},
{
"name": "3-3-3",
"type": "For Time",
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},
{
"name": "3-4-3",
"type": "For Time",
"effort": "110% Effort",
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"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
}
]
}

Workout ID

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

A95C87

{ "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 } ]}

Workout ID

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

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",
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"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
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"duration2": 0,
"repeat": -1
},
{
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"rest_effort": "Select...",
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"repeat": -1
},
{
"name": "10x2-2 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
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"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Rest-2",
"type": "Free Row/Paddle",
"effort": "Select...",
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"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
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"duration2": 0,
"repeat": -1
},
{
"name": "10x2-3 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
"effort": "95% Effort",
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"duration1": 120,
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"power2": 0,
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"duration2": 0,
"repeat": -1
},
{
"name": "Rest-3",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
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"duration1": 60,
"rest_effort": "Select...",
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},
{
"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...",
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},
{
"name": "Rest-4",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
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},
{
"name": "10x2-5 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
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"effort": "95% Effort",
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"distance1": 0,
"duration1": 120,
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},
{
"name": "Rest-5",
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"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
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"repeat": -1
},
{
"name": "10x2-6 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
"effort": "95% Effort",
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"duration1": 120,
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},
{
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},
{
"name": "10x2-7 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
"type": "For Time",
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"power2": 0,
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"repeat": -1
},
{
"name": "Rest-7",
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"effort": "Select...",
"power1": 0,
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"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
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"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,
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},
{
"name": "Rest-8",
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"effort": "Select...",
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},
{
"name": "10x2-9 (4 drill stroke, 2 power stroke, 4 purpose stroke)",
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"effort": "95% Effort",
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"duration1": 120,
"rest_effort": "Select...",
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},
{
"name": "Rest-9",
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"effort": "Select...",
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"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",
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"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Lactate Burn",
"type": "For Time",
"effort": "65% Effort",
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"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
}
]
}

Workout ID

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

0

{
"name": "Intervalle",
"duration": "Short",
"description": "30sec workout I5 30sec rest",
"email": "",
"exercises": [
{
"name": "Segment 1",
"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": "Segment 2",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
}
]
}

Workout ID

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

0

{
"name": "My Workout",
"duration": "Short",
"description": "",
"email": "",
"exercises": [
{
"name": "Segment 1",
"type": "Intervals - Zone",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 500,
"rest_effort": "65% Effort",
"power2": 65,
"distance2": 0,
"duration2": 300,
"repeat": 0
}
]
}

Workout ID

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,
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},
{
"name": "Lx10 65,70,75",
"type": "For Time",
"effort": "95% Effort",
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"distance1": 0,
"duration1": 30,
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},
{
"name": "Lx20 65,70,75",
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},
{
"name": "Lx30 65,70,75",
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},
{
"name": "Rx10 65,70,75",
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"repeat": -1
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