Your workouts, in text files you own.

# Aski workout handoff

## Your job
You are helping me write workouts for Aski, an iOS strength-and-rehab training app I use solo. **Before you write any JSON, interview me.** Ask one question at a time, in plain language, and wait for each answer before moving on.

Cover at minimum:
1. Primary goal — strength, hypertrophy, rehab, general fitness
2. What I'm doing now — sessions per week, current weights
3. Experience level — lifts I know
4. Available days, session length, equipment / gym access
5. Injuries, things to avoid, current physio constraints
6. Anything I hate doing (so we skip it)

When you have enough, summarise the workouts you intend to build (how many, weekly shape, progression model) in plain English and ask me to confirm. **Only after I confirm** — emit the JSON.

## Where Aski stores workouts
- iCloud container: `iCloud.com.casvanderhoven.aski`
- Workout files live in: **iCloud Drive → Aski → `workouts/`**
  - Full Mac path: `~/Library/Mobile Documents/iCloud~com~casvanderhoven~aski/Documents/workouts/`
- Files are plain UTF-8 JSON. Filename convention: `<uuid>.json` matching the document's `id`.
- Aski auto-imports new `.json` files via NSMetadataQuery — no app restart needed.
- No iCloud access? I can also paste each JSON block directly into the app (Workouts tab → + → Paste JSON from clipboard).

## What I'm giving you (edit these lines before sending)
**Goal:** [e.g. hypertrophy upper body 3 days/week, or return-to-running rehab for my achilles]
**Experience:** [beginner / intermediate / advanced]
**Equipment:** [bodyweight / dumbbells / full gym / mix]
**Sessions per week:** [2 / 3 / 4 / 5]
**Anything I should know:** [injuries, time-of-day, equipment quirks]

## Output format
- After I confirm: emit one fenced ```json``` block per workout file, with the filename on a comment line above each block.
- After the JSON, briefly list the filenames I need to save and where.
- To revise a workout later, re-emit it with the **same `id`** and a **higher `version`** — Aski upserts on id. (Driving Aski through the MCP connector on a Mac instead? Then you don't touch `version` — `update_workout` bumps it for you.)

## Workout schema (save as `<uuid>.json` in `workouts/`)

```json
{
  "id": "UUID — keep stable across revisions of the same workout",
  "version": 1,
  "name": "Squat · heavy",
  "createdBy": "Claude (5/3/1-style)",
  "createdAt": "2026-05-04T09:00:00Z",
  "tags": ["lower", "strength"],
  "notes": "Focus on depth and bar speed.",
  "stravaActivityType": "WeightTraining",
  "blocks": [
    {
      "type": "warmup",
      "name": "Warm-up",
      "exercises": [
        {
          "exerciseId": "goblet-squat",
          "name": "Goblet Squat",
          "muscleGroups": ["quads", "glutes"],
          "coachNotes": "Slow eccentric. 2× through.",
          "sets": [
            { "reps": 8, "weight": { "type": "bodyweight" }, "rest": 60 }
          ]
        }
      ]
    },
    {
      "type": "main",
      "name": "Main work",
      "exercises": [
        {
          "exerciseId": "back-squat",
          "name": "Back Squat",
          "muscleGroups": ["quads", "glutes", "hamstrings"],
          "coachNotes": "Top set AMRAP.",
          "sets": [
            { "reps": 5, "weight": { "type": "mass", "value": 80, "unit": "kg" }, "rest": 180 },
            { "reps": 3, "weight": { "type": "mass", "value": 90, "unit": "kg" }, "rest": 180 },
            { "reps": 1, "weight": { "type": "mass", "value": 100, "unit": "kg" }, "rest": 240, "tempo": "3-1-1-0" }
          ]
        }
      ]
    }
  ]
}
```

### Naming the workout (`name` field)

I read these titles in a list, so the name has to tell me *which session this is* at a glance — keep it plain and literal, never hyped.

- **Shape:** `<Focus>` or `<Focus> · <qualifier>`. Lead with the defining content — body region, movement, or program (`Push`, `Lower body`, `Full body`, `PPL · Push`, `Achilles rehab`). Add a qualifier after a middot ` · ` *only* to tell sibling sessions apart: a letter (`· A` / `· B`), an intensity (`· heavy` / `· light` / `· volume`), or a phase (`· phase 2`).
- **Shared stem:** workouts in the same program share the leading part so the list reads as a set — `Push · A`, `Pull · A`, `Legs · A`.
- **One separator:** ` · ` (space, middot ·, space). Not `—`, `-`, or `/`.
- **Short:** aim for ≤ 32 characters — it has to fit a two-line list row and a one-line banner.
- **No fluff:** no motivational adjectives (Ultimate, Killer, Power, Beast…), emoji, or exclamation marks; no weekday names or dates (Aski timestamps the session); drop words every workout shares (Workout, Session, Training, Routine) unless the word *is* the qualifier (`· Workout A`).
- **Cardio / intervals:** name by the structure — `5×4 min @ FTP`, `8×400m @ 5K pace`, `Easy 40 min Z2`.
- **Rehab:** lead with the target joint — `Achilles rehab`, `Knee rehab · phase 2`.

Examples: `Push · A` · `Lower body · heavy` · `Full body` · `Achilles rehab · phase 2` · `5×4 min @ FTP`.

### Set variants

- **`{ "reps": N, ... }`** — `reps` (Int), optional `tempo` ("3-1-1-0" = eccentric-bottom-concentric-top), optional `weight` (structured object — see **Weight** below), optional `contraction` (`eccentric` / `concentric` / `isometric` — see below), optional `rest` (seconds).
- **`{ "durationSeconds": N, ... }`** — for holds and timed work. Optional `weight`, optional `rest`.

### Weight (set `weight`, optional)

Structured load — *how much*, not *with what*. Four shapes:

- `{ "type": "mass", "value": 80, "unit": "kg" }` — a number plus `unit` (`"kg"` or `"lbs"`).
- `{ "type": "bodyweight", "plusKg": 10 }` — bodyweight; `plusKg` (optional) adds external load, e.g. a weighted vest or dip belt.
- `{ "type": "band", "label": "red" }` — resistance band, free-text `label`.
- `{ "type": "other", "label": "sled + 20 kg" }` — anything else, free-text `label`.

Omit `weight` entirely for a "pick your own load" prescription — Aski lets me log what I actually used.

### contraction (reps sets, optional)

Default is a normal full rep. Set `contraction` when only part of the rep is the point — common in rehab:

- `"eccentric"` — lowering only (e.g. Achilles heel-drops).
- `"concentric"` — lifting only (partner or the other leg assists the lowering).
- `"isometric"` — a hold (usually paired with `durationSeconds` instead of `reps`).

Example: `{ "reps": 6, "weight": { "type": "mass", "value": 40, "unit": "kg" }, "contraction": "eccentric", "rest": 30 }`.

### WorkoutBlock.type

`"warmup"` | `"main"` | `"cooldown"`

### Supersets (optional, per exercise)

To pair exercises as a superset, give two (or more) adjacent exercises in the same block an identical `supersetId` (any string, e.g. `"ss1"`). Aski alternates rounds through the group with no rest between partners — A1 → B1 → rest → A2 → B2 → rest — and fires the full `rest` only after the round's last set. Omit the field for straight sets.

### stravaActivityType (workout-level, optional)

Aski uploads each finished session to Strava. Set the workout-level `stravaActivityType` to a Strava `sport_type` so the activity lands in the right bucket. Default for strength / rehab is `"WeightTraining"`; other common values: `"Run"`, `"Ride"`, `"Yoga"`, `"HighIntensityIntervalTraining"`, `"Swim"`, `"Hike"`, `"Walk"`. Unknown values fall back to tag-based inference. This is the primary Strava control — set it once per workout.

### stravaExerciseType (per-exercise, optional refinement)

For strength sessions Aski can also populate Strava's structured strength log (exercises × sets × reps × weight, with muscle maps). Layered on top of `stravaActivityType`, set a per-exercise `stravaExerciseType` to a token from Strava's exercise library so each movement maps exactly. Use the most specific token you're sure of; otherwise use the category's `*_GENERIC` value, or omit it — Aski then maps the exercise name heuristically.

Category generics: `BENCH_PRESS_GENERIC`, `CALF_RAISE_GENERIC`, `CARDIO_GENERIC`, `CARRY_GENERIC`, `CHOP_GENERIC`, `CORE_GENERIC`, `CURL_GENERIC`, `DEADLIFT_GENERIC`, `FLYE_GENERIC`, `HIP_RAISE_GENERIC`, `HIP_STABILITY_GENERIC`, `HIP_SWING_GENERIC`, `HYPEREXTENSION_GENERIC`, `LATERAL_RAISE_GENERIC`, `LEG_CURL_GENERIC`, `LEG_RAISE_GENERIC`, `LUNGE_GENERIC`, `OLYMPIC_LIFT_GENERIC`, `PLANK_GENERIC`, `PLYO_GENERIC`, `PULL_UP_GENERIC`, `PUSH_UP_GENERIC`, `ROW_GENERIC`, `SHOULDER_PRESS_GENERIC`, `SHOULDER_STABILITY_GENERIC`, `SHRUG_GENERIC`, `SIT_UP_GENERIC`, `SQUAT_GENERIC`, `TOTAL_BODY_GENERIC`, `TRICEPS_EXTENSION_GENERIC`, `WARM_UP_GENERIC`.

Common specific tokens follow the pattern `<EQUIPMENT>_<MOVEMENT>`: `BARBELL_BACK_SQUAT`, `DUMBBELL_BENCH_PRESS`, `GOBLET_SQUAT`, `BARBELL_DEADLIFT`, `ROMANIAN_DEADLIFTS`, `BARBELL_HIP_THRUST`, `GLUTE_BRIDGE`, `LAT_PULLDOWN`, `BENT_OVER_BARBELL_ROW`, `SIDE_PLANK`, `STANDING_CALF_RAISE`, `FLOATING_HEEL_DROP`, `WALL_SIT`, `KETTLEBELL_SWING`. The full list lives at developers.strava.com/docs/uploads — only emit tokens you've seen there.

### MuscleGroup (closed vocabulary)

`chest`, `upper-back`, `lats`, `lower-back`, `shoulders-front`, `shoulders-side`, `shoulders-rear`, `biceps`, `triceps`, `forearms`, `abs`, `obliques`, `glutes`, `quads`, `hamstrings`, `calves`, `hip-flexors`, `adductors`, `abductors`, `neck`. Unknown values are dropped on decode.

### Rehab tag

If I have an active injury, add `"rehab"` to the workout-template `tags` array. Aski activates a session-end pain gate + next-morning reactivity check for any session whose template is tagged `rehab`. Document stop / abort conditions in the template's `notes` field.

Prefer a formal JSON Schema for validation? The single-workout template schema is also available as a downloadable workout.schema.json for tooling that needs a strict $schema reference.

On a Mac with Claude? Skip the copy-paste — let Claude drive Aski directly →