{"id":171,"date":"2014-12-22T12:28:24","date_gmt":"2014-12-22T12:28:24","guid":{"rendered":"http:\/\/smokycatsoftware.co.uk\/pub\/?page_id=171"},"modified":"2015-01-17T14:21:25","modified_gmt":"2015-01-17T14:21:25","slug":"planned-workouts","status":"publish","type":"page","link":"https:\/\/smokycatsoftware.co.uk\/pub\/heart-graph-guide\/planned-workouts\/","title":{"rendered":"Planned Workouts"},"content":{"rendered":"<p>Design your workouts in advance &#8211; keep your focus on your exercise and let the app deal with the structure of the session. No more wondering about what to do next or sneaking extra recovery time! You can also share planned workouts with your friends and other Heart Graph users &#8211; if you have problems importing a workout, an\u00a0<a href=\"\/Workouts\/PlannedWorkout.xml\" target=\"_blank\">XML schema<\/a>\u00a0file is available to verify the content.<\/p>\n<p class=\"Body\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-173\" src=\"https:\/\/smokycatsoftware.co.uk\/pub\/wp-content\/uploads\/2014\/12\/iPhone_5s_PlannedWorkout.png\" alt=\"iPhone_5s_PlannedWorkout\" width=\"292\" height=\"560\" srcset=\"https:\/\/smokycatsoftware.co.uk\/pub\/wp-content\/uploads\/2014\/12\/iPhone_5s_PlannedWorkout.png 292w, https:\/\/smokycatsoftware.co.uk\/pub\/wp-content\/uploads\/2014\/12\/iPhone_5s_PlannedWorkout-156x300.png 156w\" sizes=\"auto, (max-width: 292px) 100vw, 292px\" \/><\/p>\n<p class=\"Body\">Create a sequence of sets and control the detail of each one individually (see below). You can easily duplicate sets (by pressing and holding) to quickly build up a workout with the structure you want, and if you need to reorder sets then simply drag the sets into the order you want.<\/p>\n<p>Each set can be one of three types:<\/p>\n<ul>\n<li class=\"paragraph_style_3\">A\u00a0<a title=\"Reference Sets\" href=\"https:\/\/smokycatsoftware.co.uk\/pub\/heart-graph-guide\/reference-sets\/\">Reference Set<\/a>\u00a0that can be fairly compared across workouts (you can have a maximum of two, typically at the start and end of the workout).<\/li>\n<li class=\"paragraph_style_3\">Based on a fixed duration<\/li>\n<li class=\"paragraph_style_3\">Based on a fixed number of reps.<\/li>\n<\/ul>\n<p>You can also choose the exercise you want to perform and the weight you want to use &#8211; and you can easily add to the standard list to include your own favourites and the weights you have access to.<\/p>\n<span class=\"\" style=\"display:block;clear:both;height: 0px;padding-top: 20px;border-top-width:0px;border-bottom-width:0px;\"><\/span>\n<p class=\"Body\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-175\" src=\"https:\/\/smokycatsoftware.co.uk\/pub\/wp-content\/uploads\/2014\/12\/iPhone_5s_WorkoutStep.png\" alt=\"iPhone_5s_WorkoutStep\" width=\"292\" height=\"560\" srcset=\"https:\/\/smokycatsoftware.co.uk\/pub\/wp-content\/uploads\/2014\/12\/iPhone_5s_WorkoutStep.png 292w, https:\/\/smokycatsoftware.co.uk\/pub\/wp-content\/uploads\/2014\/12\/iPhone_5s_WorkoutStep-156x300.png 156w\" sizes=\"auto, (max-width: 292px) 100vw, 292px\" \/><\/p>\n<p class=\"Body\">Sometimes, you want a bit of flexibility during your workout to allow you to change things depending on how you\u2019re feeling &#8211; in this case, you can choose \u201cAny\u201d rather than a specific exercise or weight.<\/p>\n<p>Finally, you need to define when you can move to the next set, which can be one of:<\/p>\n<ul>\n<li>When your heart rate drops below a certain threshold<\/li>\n<li>After a set time period is up<\/li>\n<li>Automatically, without a rest.<\/li>\n<\/ul>\n<span class=\"\" style=\"display:block;clear:both;height: 0px;padding-top: 20px;border-top-width:0px;border-bottom-width:0px;\"><\/span>\n<div id=\"id9\" class=\"style_SkipStroke_1\">\n<div class=\"text-content graphic_textbox_layout_style_default_External_562_109\">\n<div class=\"graphic_textbox_layout_style_default\">\n<p class=\"Body\">When using a heart rate threshold, you can either use a fixed value (e.g., 125 beats per minute), or the \u201cDefault value\u201d. If you use the Default value, you can change this once (in the settings), and the change will apply to all workouts, allowing you to update this value as your fitness improves without having to modify every single workout.<\/p>\n<p class=\"Body\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-172\" src=\"https:\/\/smokycatsoftware.co.uk\/pub\/wp-content\/uploads\/2014\/12\/iPadAir_PlannedWorkout.png\" alt=\"iPadAir_PlannedWorkout\" width=\"650\" height=\"493\" srcset=\"https:\/\/smokycatsoftware.co.uk\/pub\/wp-content\/uploads\/2014\/12\/iPadAir_PlannedWorkout.png 650w, https:\/\/smokycatsoftware.co.uk\/pub\/wp-content\/uploads\/2014\/12\/iPadAir_PlannedWorkout-300x228.png 300w\" sizes=\"auto, (max-width: 650px) 100vw, 650px\" \/><\/p>\n<p class=\"Body\">Want to find out more? Take a look at our\u00a0<a title=\"Tutorial Videos\" href=\"https:\/\/smokycatsoftware.co.uk\/pub\/tutorial-videos\/\">Tutorial Videos<\/a>\u00a0to see the app in action.<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Design your workouts in advance &#8211; keep your focus on your exercise and let the app deal with the structure of the session. No more wondering about what to do next or sneaking extra recovery time! You can also share planned workouts with your friends and other Heart Graph users &#8211; if you have problems &hellip; <a href=\"https:\/\/smokycatsoftware.co.uk\/pub\/heart-graph-guide\/planned-workouts\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Planned Workouts<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":156,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":["post-171","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P5vk4S-2L","_links":{"self":[{"href":"https:\/\/smokycatsoftware.co.uk\/pub\/wp-json\/wp\/v2\/pages\/171","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/smokycatsoftware.co.uk\/pub\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/smokycatsoftware.co.uk\/pub\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/smokycatsoftware.co.uk\/pub\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/smokycatsoftware.co.uk\/pub\/wp-json\/wp\/v2\/comments?post=171"}],"version-history":[{"count":17,"href":"https:\/\/smokycatsoftware.co.uk\/pub\/wp-json\/wp\/v2\/pages\/171\/revisions"}],"predecessor-version":[{"id":350,"href":"https:\/\/smokycatsoftware.co.uk\/pub\/wp-json\/wp\/v2\/pages\/171\/revisions\/350"}],"up":[{"embeddable":true,"href":"https:\/\/smokycatsoftware.co.uk\/pub\/wp-json\/wp\/v2\/pages\/156"}],"wp:attachment":[{"href":"https:\/\/smokycatsoftware.co.uk\/pub\/wp-json\/wp\/v2\/media?parent=171"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}