filename: britishrowing.json
name: British Rowing Training Plan Beginner Week 1
trainingDays:
  - order: 1
    workouts:
    - workoutName: Week 1 Session 1
      steps:
      - stepId: 0
        wkt_step_name: Warmup
        durationType: Time
        durationValue: 300000
        intensity: Warmup
        description: ""
      - stepId: 1
        wkt_step_name: Intervals
        durationType: Time
        durationValue: 60000
        intensity: Active
        description: ""
      - stepId: 2
        wkt_step_name: Interval Rest
        durationType: Time
        durationValue: 60000
        intensity: Rest
        description: ""
      - stepId: 3
        wkt_step_name: Rep
        durationType: RepeatUntilStepsCmplt
        durationValue: 1
        targetValue: 5
      - stepId: 4
        wkt_step_name: Cooldown
        durationType: Time
        durationValue: 300000
        intensity: Cooldown
        description: ""
      sport: ""
      description: ""
  - order: 4
    workouts:
    - workoutName: Week 1 Session 2
      steps:
      - stepId: 0
        wkt_step_name: Warmup
        durationType: Time
        durationValue: 300000
        intensity: Warmup
        description: ""
      - stepId: 1
        wkt_step_name: Interval
        durationType: Time
        durationValue: 300000
        intensity: Active
        description: ""
      - stepId: 2
        wkt_step_name: Interval Rest
        durationType: Time
        durationValue: 180000
        intensity: Rest
        description: ""
      - stepId: 3
        wkt_step_name: Rep
        durationType: RepeatUntilStepsCmplt
        durationValue: 1
        targetValue: 5
      - stepId: 4
        wkt_step_name: Cooldown
        durationType: Time
        durationValue: 300000
        intensity: Cooldown
        description: ""
      sport: ""
      description: ""
duration: 7
description: ""