UG_qwkcode_syntax - GoldenCheetah/GoldenCheetah GitHub Wiki

Using the Properties button of Workout Editor you can display and edit a textual representation of the workout using the following conventions:

Key:

  • N - repeat N times
  • ttt - duration N (tttm for minutes ttts for seconds)
  • @iii - intensity as watts
  • @iii-ppp - from iii to ppp intensity
  • rttt - recovery for ttt
  • @rrr - recovery intensity
  • @rrr-sss - from rrr to sss intensity
  • L - add a Lap Marker

Basic

ttt[m or s]@iii

Ramp

ttt[m or s]@iii-ppp

Basic Repeat

[Nx]ttt@iii[rttt@rrr]

Ramp Repeats

[Nx]ttt[m or s]@iii-ppp[rttt@rrr-sss]

e.g. 4x10@90r3@60 4 time 10 mins at 90 watts followed by 3m at 60 watts
5x30s@150r30s@70 - 5 times 30seconds at 150 watts followed by 30s at 70 watts
20m@60-140 - 20 minutes going from 60 watts to 140 watts
3x5m@200-300r5@300-200 - 3 times 5 minutes ramp from 200 to 300 watts and back.

Lap Markers

Just add an L to the end of the line to add a lap marker to the end of the section, or after each interval for repeats.

A complete workout example;
3m@65L
1@100r3@65L
5x5m@105r3@65L
10@65

Which decodes as a "classic" 5x5 vo2max workout:

  1. 3minute at 65 watts
  2. 1minute at 100 watts followed by 3 mins recovery at 65 watts
  3. 5 sets of 5 minutes at 105 watts with 3 minutes recovery at 65 watts
  4. 10minutes at 65 watts to cool down

with automatic lap markers after the warm up and each interval.

Notes

  • Minutes is the default if you leave it off.
  • To get %ftp, design the workout around 100 watts, open the text (erg) file that is generated, save it as an mrc file, and switch the header from:
[COURSE HEADER]
FTP=###
VERSION=2.0
DESCRIPTION=***
FILE NAME=filename
MINUTES WATTS
[END COURSE HEADER]

to:

[COURSE HEADER]
VERSION = 2
UNITS = METRIC
DESCRIPTION = golden cheetah
FILE NAME = filename
MINUTES PERCENT
[END COURSE HEADER]