Creating Custom Workouts
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01/2019-v1.0en
10.3
Workout Tags
There are different ways of phasing the workouts. The most common and basic
workout uses speed and incline phases and is surrounded by <Workout> tags. Each
phase can have a different <Mode>. The <Mode> can include Distance or Time.
10.3.1
Distance Mode
The following is a sample Distance phase from the Marine Workout. This phase uses
4.82803 km as the target distance for the workout. In a distance mode phase, a
distance can be set to reach during the initial phase. The phase will loop if instruct-
ed; otherwise it will end once the user reaches the target distance set for the
phase.
It is important to remember that all hardcoded speeds are in Kilometers per Hour
(km/h). Use the internet or built in Windows Calculator functions to convert from
mph to km/h.
<Phase>
<Name>3mi Run</Name>
<Type>Goal</Type>
<Mode>Distance</Mode>
<Speed>
<Target>6.90</Target>
</Speed>
<Grade>
<Target>0.0</Target>
</Grade>
<Distance>
<Target>4.82803</Target>
</Distance>
</Phase>
10.3.2
Time Mode
The next phase example uses a time for the phase. This phase uses 30 seconds for
the duration. The example code below also shows how to use the User’s defined
settings. The program will adjust the speed to 95% of the specified MaxRun speed.
This allows the phase to adjust to the person using it.
<Phase>
<Name>30 Second Sprint</Name>
<Type>Goal</Type>
<Mode>Time</Mode>
<Flags>ExactDuration</Flags>
<Speed>
<Target>{Profile.RunMax} * 0.95</Target>
</Speed>
<Duration>30</Duration>
</Phase>
