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 timesttt
- duration N (tttm for minutes ttts for seconds)@iii
- intensity as watts@iii-ppp
- from iii to ppp intensityrttt
- recovery for ttt@rrr
- recovery intensity@rrr-sss
- from rrr to sss intensityL
- 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:
- 3minute at 65 watts
- 1minute at 100 watts followed by 3 mins recovery at 65 watts
- 5 sets of 5 minutes at 105 watts with 3 minutes recovery at 65 watts
- 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]