New features & Refactoring

[Bruno-366]

• For LiSS workouts: Add duration timer functionality
• For HIIT workouts: Add rounds functionality
• For HIIT workouts: Add EMOM timer functionality
• Restructure blockTemplates.ts: Allow multi-modal workouts, e.g. mixing Strength and HIIT in 1 session

LiSS workouts

Below is an example from the powerbuilding1 training block:

          { type: "strength", exercises: ["Bench Press", "Squat"], sets: "5x3", intensity: 80 },
          { type: "liss", activity: "Walk", duration: 60 },
          { type: "strength", exercises: ["Bench Press", "Squat"], sets: "5x3", intensity: 80 },
          { type: "liss", activity: "LISS run", duration: 20 },
          { type: "strength", exercises: ["Deadlift"], sets: "10x3", intensity: 80 },
          { type: "liss", activity: "Ruck", duration: 60 },
          { type: "rest" }

The durations indicated are in minutes. For the liss-type workouts implement a countdown timer, that the user can: start, pause and stop. This should be its own component.

HIIT workouts

Below are several example HIIT workouts that are spread throughout blockTemplates.ts

          { type: "hiit", activity: "Reset-20", duration: 20 },
          { type: "hiit", activity: "Hill Sprints", duration: "3 sprints" },
          { type: "hiit", activity: "Tempo Run", duration: "5 km" },
          { type: "hiit", activity: "GC 9", duration: "" },
          { type: "hiit", activity: "600m Resets", duration: "" },

Below are some explanations for those HIIT workouts:

• Reset-20: Sprint 20 sec, rest 2-5 min, 3-5 rounds
• Hill Sprints: Sprint 10-20 sec, rest 2-3 min, 3-10 rounds
• 5km Tempo Run: 5 km at 80-85% max heart rate
• GC 9: [3 Pull-ups, 5 Burpees, 10 Air Squats] x AMRAP in 10 minutes; then 100 meter Sprints x 10 rounds
• 600m Resets: Sprint 600 meters, rest 3-5 minutes, 6 rounds

Below are some suggested changes to how the workouts are defined in blockTemplates.ts

          { type: "hiit", activity: "Reset-20", duration: "20 sec", rounds: 5 },
          { type: "hiit", activity: "Hill Sprints", duration: "", rounds: 3 },
          { type: "hiit", activity: "Tempo Run", duration: "5 km" },
          { type: "hiit", activity: "GC 9", duration: "100 m", rounds: 10 },
          { type: "hiit", activity: "600m Resets", duration: "600 m", rounds: 6 },

I'm not exactly sure how to handle that sometimes the sessions are defined in terms of time and sometimes in terms of distance...
Nor am I sure how to handle something like GC 9

Restructure blockTemplates.ts

Typical workouts:

Exercise	Warmup Sets?	Timer Type	Sets,Reps,Intensity
Deadlifts	True	Strength	5x3 @ 85%
RDLs	False	Hypertrophy	3x12 @ 50%
LiSS Run	False	Duration	60 minutes
Hill Sprints	False	Rounds	5 Rounds

Unorthodox workouts:

Exercise	Warmup Sets?	Timer Type	Sets,Reps,Intensity
Deadlifts	True	5 EMOM	5x3 @ 85%
RDLs	False	Hypertrophy	Cell
LiSS Run	False	Duration: 60m	Cell

[Bruno-366]

Local state stored in indexeddb could include

• array of blocks included in custom training plan
• Current day and week of the current block (which would be index 0 of the previously mentioned array)
• 1rm and 10rm of different exercises. Or just 1rm and an extra column that would indicate if they should be displayed as 1rm or 10rm

/Settings would present a) the custom training plan b) the 1rm/10rm of different exercises filtering by those in the current block

/Workout would get a workout of the current block, based on the current day & week

/History would