Plan Structure

This page documents all fields in the PWF (Portable Workout Format). Fields marked with * are required.

Top-Level Structure

Every plan file has three sections:

Field	Type	Description
`plan_version` *	number	Must be `1`
`meta` *	object	Plan metadata (title, author, etc.)
`cycle` *	object	The training cycle containing days

Meta Fields

The meta section describes your plan:

meta-example.yaml

meta:
  id: my-unique-plan-id
  title: Push Pull Legs
  description: Classic 3-day split for strength and hypertrophy
  author: Your Name
  equipment:
    - Barbell
    - Dumbbells
    - Cable machine
  daysPerWeek: 3
  tags:
    - strength
    - intermediate

Field	Type	Description
`title` *	string	Plan name (max 80 characters)
`id`	string	Unique identifier. Auto-generated if omitted.
`description`	string	Brief description shown in the app
`author`	string	Creator name or attribution
`equipment`	string[]	List of required equipment
`daysPerWeek`	number	Suggested training frequency. Defaults to number of days in cycle.
`tags`	string[]	Categorization tags (e.g., "strength", "beginner")

Cycle Fields

The cycle contains your training days:

cycle-example.yaml

cycle:
  notes: Rest 48 hours between sessions. Deload every 4th week.
  days:
    - order: 0
      focus: Push
      # ...exercises
    - order: 1
      focus: Pull
      # ...exercises
    - order: 2
      focus: Legs
      # ...exercises

Field	Type	Description
`days` *	array	At least one day required
`notes`	string	General notes for the entire cycle
`start_date`	string	Optional start date (YYYY-MM-DD format)

Day Fields

Each day in the days array represents a training session:

day-example.yaml

- order: 0
  id: push-day
  focus: Push (Chest, Shoulders, Triceps)
  notes: Start with compound movements
  target_session_length_min: 60
  exercises:
    - name: Bench Press
      modality: strength
      target_sets: 4
      target_reps: 8

Field	Type	Description
`order` *	number	Position in cycle (0-indexed). Must be unique.
`exercises` *	array	At least one exercise required
`id`	string	Unique identifier. Auto-generated if omitted.
`focus`	string	Day name or focus area (e.g., "Push", "Upper Body")
`notes`	string	Notes specific to this day
`target_session_length_min`	number	Expected workout duration in minutes
`scheduled_date`	string	Specific date to perform this workout (YYYY-MM-DD)

Exercise Fields

Each exercise in the exercises array:

exercise-example.yaml

- id: ex-bench-press
  name: Bench Press
  modality: strength
  target_sets: 4
  target_reps: 8
  target_notes: Warm up with bar, then 50%, then working sets
  link: https://www.youtube.com/watch?v=example

Field	Type	Description
`name` *	string	Exercise name
`modality` *	string	One of: `strength`, `countdown`, `stopwatch`, `interval`
`id`	string	Unique identifier. Auto-generated if omitted.
`target_sets`	number	Number of sets (for strength/interval)
`target_reps`	number	Reps per set (for strength)
`target_duration_sec`	number	Duration in seconds (for countdown/stopwatch/interval)
`target_distance_meters`	number	Target distance for cardio exercises
`target_notes`	string	Coaching cues or notes
`link`	string	HTTPS URL to video demo or instructions
`image`	string	HTTPS URL to exercise image

Field Requirements by Modality

Different modalities use different fields:

Modality	Common Fields	Notes
`strength`	`target_sets`, `target_reps`	Traditional sets × reps
`countdown`	`target_duration_sec`	Fixed timer (e.g., plank for 60 seconds)
`stopwatch`	`target_duration_sec` (optional)	Open-ended timing with optional target
`interval`	`target_sets`, `target_duration_sec`	Repeated timed sets (e.g., 5 × 30 sec sprints)

See Exercise Modalities for detailed examples of each type.