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| Swelldone - Downwind Paddling Trainer

E325EC

SWELLDONE
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Workout Graph

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Workout ID

E325EC

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0

{
"name": "Real Rabit",
"duration": "Medium",
"description": "full Rabit Test",
"email": "",
"exercises": [
{
"name": "warm up",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 600,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "10 min easy",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 600,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "1 min rest1",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "10 sec Sprint",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 10,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "50 sec rest",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 50,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "5 min Medium",
"type": "For Time",
"effort": "80% Effort",
"power1": 80,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "1 min Rest2",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "3 Min Very Hard",
"type": "For Time",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 180,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "1 min Rest3",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "30 sec Sprint",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "1 min Rest4",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "10 min Easy2",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 600,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}

Compatible ergometers with Swelldone

Swelldone will connect with ergometers that support the Bluetooth Low Energy FTMS protocol, which is a current industry standard to interact with fitness machines.  Example of supported machines include Concept2 machines with PM5 monitors, KayakPro machines with GenesisPort, Whipr, and others.  It is also possible to install a SwellSync Universal Monitor to any erg if you have access to the flywheel shaft.

1B2139

SWELLDONE
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Workout Graph

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Workout JSON

Workout ID

1B2139

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

0

{
"name": "(30on 30off) x 6 x 6",
"duration": "Long",
"description": "(30on 30off), x6, 2min rest,\nrepeat 6 times",
"email": "",
"exercises": [
{
"name": "Segment 1",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 3",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
},
{
"name": "Segment 3",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 4",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
},
{
"name": "Segment 5",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 6",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
},
{
"name": "Segment 7",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 8",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
},
{
"name": "Segment 9",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 10",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
},
{
"name": "Segment 11",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 12",
"type": "Intervals - Zone",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 30,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 6
},
{
"name": "Segment 13",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 14",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}

104E8E

SWELLDONE
Workout Builder

Create your own custom workouts for Swelldone

Workout Graph

Before clicking Update, please verify you are a human.
Update Workout

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Workout ID

104E8E

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

0

E71392

SWELLDONE
Workout Builder

Create your own custom workouts for Swelldone

Workout Graph

Before clicking Update, please verify you are a human.
Update Workout

Workout JSON

Workout ID

E71392

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

0

{
"name": "4 on 1 off x 15",
"duration": "Long",
"description": "4 on 1 off x 15 @ 150BPM",
"email": "",
"exercises": [
{
"name": "Segment 1",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 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": "Segment 3",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 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": "Segment 5",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 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": "Segment 7",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 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": "Segment 9",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 10",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 11",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 12",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 13",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 14",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 15",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 16",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 17",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 18",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 19",
"type": "For Time",
"effort": "65% Effort",
"power1": 65,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 20",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 21",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 22",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 23",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 24",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 25",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 26",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 27",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 28",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 29",
"type": "For Time",
"effort": "50% Effort",
"power1": 50,
"distance1": 0,
"duration1": 240,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 30",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}

4D9BE4

SWELLDONE
Workout Builder

Create your own custom workouts for Swelldone

Workout Graph

Before clicking Update, please verify you are a human.
Update Workout

Workout JSON

Workout ID

4D9BE4

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

E0069D

{ "name": "80-90-110", "duration": "Short", "description": "", "email": "", "exercises": [ { "name": "Warm Up", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "80%", "type": "For Time", "effort": "80% Effort", "power1": 80, "distance1": 0, "duration1": 45, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest 1", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 45, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "95%", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 45, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest 2", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 45, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "110%", "type": "For Time", "effort": "110% Effort", "power1": 110, "distance1": 0, "duration1": 45, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest 3", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "80%", "type": "For Time", "effort": "80% Effort", "power1": 80, "distance1": 0, "duration1": 70, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest 4", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "95%", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 70, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest 5", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "110%", "type": "For Time", "effort": "110% Effort", "power1": 110, "distance1": 0, "duration1": 70, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest 6", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "80%", "type": "For Time", "effort": "80% Effort", "power1": 80, "distance1": 0, "duration1": 90, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest 7", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "95%", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 90, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest 8", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Last One 110%", "type": "For Time", "effort": "110% Effort", "power1": 110, "distance1": 0, "duration1": 120, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Warm Down", "type": "For Time", "effort": "50% Effort", "power1": 50, "distance1": 0, "duration1": 120, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 } ]}

E0069D

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Workout JSON

Workout ID

E0069D

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0

49B765

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Workout JSON

Workout ID

49B765

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

0

{
"name": "My Workout",
"duration": "Medium",
"description": "Interval ",
"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": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 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": "Segment 4",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 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": "Segment 6",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 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": "Segment 8",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 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": "Segment 10",
"type": "For Time",
"effort": "110% Effort",
"power1": 110,
"distance1": 0,
"duration1": 120,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 11",
"type": "Free Row/Paddle",
"effort": "Select...",
"power1": 0,
"distance1": 0,
"duration1": 60,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 12",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}

6419FF

SWELLDONE
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Workout JSON

Workout ID

6419FF

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

0

{
"name": "My Workout",
"duration": "Short",
"description": "HiiT",
"email": "",
"exercises": [
{
"name": "Segment 2",
"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 1",
"type": "Intervals - Zone",
"effort": "95% Effort",
"power1": 95,
"distance1": 0,
"duration1": 60,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 0,
"duration2": 30,
"repeat": 5
},
{
"name": "Segment 3",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}

3C40EF

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Workout JSON

Workout ID

3C40EF

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

0

{
"name": "10000m",
"duration": "Short",
"description": "",
"email": "",
"exercises": [
{
"name": "10000m",
"type": "For Distance",
"effort": "65% Effort",
"power1": 65,
"distance1": 10000,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}