Extracted i18n localization bundle from COROS web app

en-US.prod.js

window.en_US={
  "TD1030": "Please enter the team profile",
  "TD1031": "The link and QR code have expired, please reset",
  "TD1032": "Old link fails after refresh",
  "TD1033": "View the QR code",
  "S4274": "Skip rests",
  "S4275": "Bands",
  "TD1038": "Rejected",
  "TD1039": "Please enter your name",
  "S4276": "Bosu Ball",
  "S4277": "Exercise Ball",
  "TD1034": "Refresh",
  "TD1035": "Agree",
  "TD1036": "Reject",
  "TD1037": "Approved",
  "TD1020": "Please type the message here.",
  "TD1021": "Leave a message",
  "TD1022": "Successfully exited the team",
  "TD1027": "Set Avatar",
  "TD1028": "Please enter the team name",
  "TD1029": "Application list",
  "S4266": "Posterior Thigh",
  "TD1023": "You have no team yet",
  "TD1024": "Create a new team",
  "TD1025": "Name your team",
  "TD1026": "Team avatar",
  "TD1052": "Pending Approval",
  "TD1053": "Your application has been rejected",
  "TD1054": "Submitted",
  "TD1055": "(Completion Rate {OvO}%)",
  "TD1050": "Submit the application again",
  "TD1051": "Your application has been submitted and is under review. Please reach out to the team lead for any questions.",
  "T1174_desc": "Starting Position:\nStand still and let your arms drop.\n\nAction:\nTake a small step with your left foot to the left. Bend your knee and waist to try to touch your left foot with your right hand.After a short pause, return to the original, continue to the right side of the same action, repeat the action to the recommended number of times.\n\nTip:\nPay attention to the control of body movement rhythm, improve the efficiency of movement.",
  "S4299": "Weight",
  "TD1056": "QR code is invalid",
  "TD1057": "Weekly Effort Accuracy",
  "TD1058": "Perceived Exertion",
  "TD1059": "Plan Effort Accuracy",
  "TD1041": "Send",
  "TD1042": "The invitation link has expired, please contact the team lead for a new link.",
  "TD1043": "The invitation link has expired",
  "S4280": "Follow COROS Camp for\ndownloading Verified Programs",
  "TD1044": "Are you sure you want to reject \"{OvO}\" from joining the team?",
  "TD1040": "Invites you to join {OvO}",
  "T1271_desc": "-Starting Position:\nStand with your feet shoulder-width apart, keeping your spine naturally straight and your core tight.\n\n-Action:\nOne hand grasps the ipsilateral ankle and pulls it toward the hip, with the thigh close to the standing leg and the knee pointing toward the floor. Meanwhile the opposite hand points toward the ceiling.\nHold for 1-2 seconds, switch legs and do the stretch on the other side.\n\n-Tip:\nThis can be practiced in place or alternately while marching.\nYou can also tiptoe on the toes of the standing leg while stretching to stretch further.",
  "TD1049": "Please fill in valid information such as your name",
  "TD1045": "Date of Application",
  "TD1046": "Note",
  "TD1047": "Option",
  "TD1048": "“{OvO}”Team Lead",
  "TD1074": "Detail",
  "TD1075": "Plan",
  "TD1076": "You can exit the page now while we process the task in the background.",
  "TD1077": "Group",
  "S4230": "Quadriceps",
  "TD1070": "Weekly Training Load",
  "S5562": "Treino Online Training Plan",
  "S4231": "Adductor",
  "TD1071": "Add Workouts",
  "TD1072": "Add Training Plan",
  "S5560": "MoneyTech Training Plan",
  "S6890": "Salomon Training Plan",
  "TD1073": "Plan",
  "S4234": "Latissimus Dorsi",
  "S4235": "Erector Spinae",
  "S4232": "Abductor",
  "S4233": "Trapezius",
  "S4238": "Custom",
  "TD1078": "Add groups",
  "TD1079": "Group Name",
  "S6899": "Stryd Training Plan",
  "S4236": "Glutes",
  "S4237": "Calves",
  "TD1063": "All Members",
  "T1296_desc": "-Starting Position:\nUse your obliques to back the barbell up, standing with one foot on a step or platform, with your back foot in a straight line with your body.\nTighten your core to keep your body stable.\n\n-Action:\nPower the front side leg to bring the body up the step, with the back side foot either hovering or standing on the step. Control the rate of descent back to the starting position.\n\n-Tip:\nStop training when you experience discomfort.\nDumbbells or kettlebells can be carried in both hands instead of a barbell to provide weight.",
  "TD1064": "Check",
  "TD1065": "Effort Accuracy",
  "TD1066": "This member does not have permission to add training content to it",
  "S4220": "Ropes",
  "TD1060": "Training Log",
  "TD1061": "No data display during the period",
  "TD1062": "Daily Effort Accuracy",
  "T1020_desc": "Starting Position:\nLie prone on the bench and grab two dumbbells underneath you, elbows at 90 degree angles.\n\r\nAction:\nRaise the dumbbells to the sides without moving your upper arms and lower them back after a short pause.\n\r\nTips:\nBreathe out while raising the dumbbells and breathe in while lowering them back.",
  "S4229": "Abs",
  "S4224": "Deltoids",
  "S5552": "VERT Run Training Plan",
  "S4221": "Gym Equipment",
  "S4222": "Medicine Ball",
  "S4227": "Triceps",
  "TD1067": "Average Weekly Effort Accuracy",
  "S4228": "Forearms",
  "TD1068": "Weekly Exercise Distance",
  "S4225": "Chest",
  "TD1069": "Weekly Exercise Time",
  "S4226": "Biceps",
  "TD1096": "Daily Effort Accuracy",
  "S5580": "Gerak Asia Training Plan",
  "TD1097": "Weekly Avg. Effort Accuracy",
  "TD1098": "Weekly Exercise Time",
  "TD1099": "Weekly Exercise Distance",
  "S5583": "Slackers Training Plan",
  "TD1092": "Daily Score",
  "TD1093": "Plan Score",
  "TD1094": "Weekly Score",
  "TD1095": "Export data",
  "T1228_desc": "-Action:\nStanding or sitting, keep your body stable.\nBring one arm across your chest as close to the opposite shoulder as possible. Then press the other arm longitudinally against the lateral arm and forcefully push it toward your body to increase the stretch. At this point, a noticeable stretch will be felt in the shoulder of the inside arm. Stay at the maximum size for a short period of time.\nAfter completing one side of the stretch exchange the opposite arm for the stretch.\n\n-Tip:\nIf you feel pain or discomfort during the stretch, stop the movement immediately.\nAdjust the magnitude of the stretch according to flexibility and tolerance level.",
  "TD1090": "Average Weekly Score",
  "TD1091": "Score",
  "S5585": "Alpha Training Plan",
  "TD1085": "Delete All",
  "TD1086": "Deleting members from a group, will not remove them from the team. Continue?",
  "TD1087": "Team request failed. The team you are trying to join is on a different COROS server. Please contact support for more help.",
  "TD1088": "Elev Gain",
  "S4241": "Get It Now",
  "TD1081": "Member Management",
  "TD1082": "Edit Group",
  "TD1083": "Delete Group",
  "TD1084": "Clear All",
  "TD1080": "Select Member",
  "TD1089": "",
  "T1106_desc": "Starting Position:\nKeep your stance facing one side of the gantry and tie the elastic band to the side of the gantry to leave the same length.\n\r\nAction:\nPull the elastic band on each side of your hands and tighten the band against your chest, keeping your arms straight.Use chest strength to pull the elastic band to the sides of the body to do chest expansion exercise.\n\r\nTips:\nKeep the movement slow to ensure the effectiveness of the movement.",
  "T1199_desc": "Starting Position:\nKeep lunge posture in lower limbs, stabilize center of gravity, keep upper limbs in combat preparation posture, hold elastic band with one arm, and keep body back to elastic band fixed point.\n\nAction:\nPunch forward with one arm repeatedly. Reduce shaking in the rest of the body. Repeat to the recommended number of times.\n\nTip:\nSteady lunge, center of gravity forward pressure, rhythmic and high speed to complete a continuous punch.\n\nPractical Application:\nWith action one, complete upper limb push-pull combination training, reasonable movement collocation, saving time and high efficiency.",
  "H3005": "Click \"+\" or drag the following items to the custom configuration bar",
  "H3003": "Drag the column item to change its order",
  "H3004": "Up to {OvO} custom configuration bars",
  "H3001": "Display Settings",
  "H3002": "Set your columns",
  "T1264_desc": "-Starting Position:\nKeep one arm straight with the palm of the hand against the wall.\n\n-Action:\nSlowly turn your body in the opposite direction (away from the side of your arm), keeping your arm straight and pressed against the wall.\nFeel the stretch in your biceps and avoid shrugging or arching your back.\n\n-Tip:\nIf you have shoulder or elbow discomfort, adjust the height of your hand or reduce your body rotation.",
  "TD1010": "Last 7 days",
  "TD1011": "Next 7 days",
  "TD1016": "The information on this page is only accessable for the coach and the athlete.",
  "TD1017": "Member({OvO})",
  "TD1018": "View member({OvO})",
  "TD1019": "Messages can provide more information to your coach.",
  "TD1012": "The member information is not visible to you",
  "TD1013": "Currently no data to show",
  "TD1014": "You don't have a team, please create or join a team",
  "TD1015": "Open only to invited accounts during public beta",
  "TD1009": "Fatigue",
  "TD1005": "Team Lead",
  "TD1006": "Coach",
  "TD1007": "Marathon Level",
  "TD1008": "Efficiency",
  "TD1001": "Team Member",
  "TD1002": "Sort by Plan Completion",
  "TD1003": "Sort by Fatigue",
  "TD1004": "Sort by Marathon Level",
  "P10359": "Half Marathon Day!",
  "T1386_desc": "-Starting Position:\nWith the body supported sideways, place the foam shaft under the body in contact with the outer thigh of the relaxed leg, near the knee joint. The supporting leg is bent at the knee on the front side of the relaxed leg, supporting the body along with the hands. Press the outer thigh against the foam shaft with your body weight.\n\n-Action:\nWith a synergistic force from the support areas, roll the foam shaft toward a position near the hip joint and then back near the knee.\nAfter completing the roll on one side, follow the same method for the front of the other thigh.\n\n-Tip:\nTake care to control the speed of the roll.\nSmall rolls or squeezes can be performed by stopping and adding pressure to areas of muscle tension or sore spots.",
  "P10355": "2x100, 2x200, 2x100",
  "P11687": "After sufficient warm-up, complete 5 sets of 2000-meter interval running with a 10-minute break between sets. If you are unable to complete at the target pace, please end the training immediately and begin a cool down.",
  "P10356": "100's, 300 base, 200 tempo",
  "P11686": "After sufficient warm-up, complete 10 sets of 400-meter interval running with an 8-minute break between sets. If you are unable to complete at the target pace, please end the training immediately and begin a cool down.",
  "P10357": "100's at pace",
  "P11689": "After sufficient warm-up, complete 2 sets of 5000-meter lactate threshold intervals with a 12-minute break between sets. If you’re unable to maintain the target pace, stop the workout immediately and begin your cool down to prevent excessive fatigue or injury.",
  "P10358": "100's and 400",
  "P11688": "After sufficient warm-up, complete 4 sets of 3000-meter lactate threshold intervals with a 10-minute break between sets. If you’re unable to maintain the target pace, stop the workout immediately and begin your cool down to prevent excessive fatigue or injury.",
  "P10351": "RACE DAY!",
  "P11683": "After warming up, do a 40-minute tempo run. Focus on your breathing and running posture.",
  "P10352": "20 min shake out ride",
  "P11682": "After warming up, do a 30-minute tempo run. Focus on your breathing and running posture.",
  "P10353": "2x100, 1x300, 2x100",
  "P11685": "After warming up, do a 60-minute tempo run. Focus on your breathing and running posture.",
  "P10354": "2x100, 3x100, 2x100",
  "P11684": "After warming up, do a 50-minute tempo run. Focus on your breathing and running posture.",
  "P11690": "1 hour Aerobic Endurance",
  "P10360": "3 mile zone 1",
  "P11692": "10 km Run (160-200 W)",
  "T1110_desc": "Starting Position:\nStand with your feet shoulder-width apart, bend over, keep your waist and back straight, keep your shoulder joints in front of your knees, and hold the elastic rope.\n\r\nAction:\nContract the back of the buttocks and thighs to return the body to an upright Position, keeping the knees slightly bent as you go.\n\r\nTips:\nKeep your back and waist straight.",
  "P10361": "4 mile zone 1",
  "P11691": "10 km Run (160-200 W)",
  "T1357_desc": "-Starting Position:\nThe pulley of the rope is in the lowest position. With your back to the apparatus, open your legs slightly wider than shoulder-width apart and slightly bent at the knees. Lean your upper body forward to the extent that your hips and the back of your thighs are tightened. Hold the handles with both hands, palms facing each other, arms straight.\n\n-Action:\nPush your hips forward, driving your torso up until your body is upright.\nBend your hips backward and slowly return to the starting position.\n\n-Tip:\nKeep your arms straight at all times without actively exerting force.\nInhale as you lower your body and exhale as you pull it up.",
  "P10366": "5 mile z1",
  "P11698": "10 Miles Easy",
  "P10367": "2x1 mile z2",
  "P11697": "10K Time Trial",
  "P10368": "3x 1/2 mile z1, 1/2 mile z2",
  "P10369": "6 mile zone 1",
  "P11699": "10 Miles Easy",
  "P10362": "2 mile zone 1",
  "P11694": "10K Time Trial",
  "P10363": "2.5 miler with strides",
  "P11693": "10K Time Trial",
  "P10364": "4.5 mile zone 1",
  "P11696": "10K Time Trial",
  "P10365": "2 mile z1, focus on cadence",
  "P11695": "10K Time Trial",
  "P10370": "3x 3/4 mile z1, 1/4 mile z3",
  "P10371": "2 mile z1, 2 mile z2",
  "P10372": "3 mile z1, 3 mile zone 2",
  "P10337": "1 hour zone 2",
  "P11669": "After sufficient warm-up, complete 5 sets of 2-minute interval runs on uphill sections with equal Effort Pace in the lactate threshold zone. Complete the first minute of each set with a high stride frequency, keeping the stride frequency between 180-190; complete the second minute of each set with a normal stride.",
  "P10338": "10x100 speed",
  "P11668": "After warming up, first do 10 minutes of easy running, then do 20 minutes of tempo running. Focus on breathing and running posture.",
  "P12999": "Aerobic run",
  "P10339": "20 min z2",
  "P10333": "3x15 z4",
  "P11665": "After warming up, first do 10 minutes of easy running, then do 10 minutes of tempo running. Focus on breathing and running posture.",
  "P12996": "Aerobic run",
  "P10334": "5x300 descending",
  "P11664": "For long-distance jogging, try to arrange a route with similar surface and hills to your target competition. At the same time, you can try to refuel during exercise and simulate the competition in advance.",
  "P12995": "Aerobic run",
  "P10335": "3x6 min z4",
  "P11667": "After sufficient warm-up, complete one set of 10-minute uphill runs with Effort Pace in the lactate threshold zone (when going downhill, complete with a slow pace). After returning to flat roads, complete two sets of 10-minute flat runs in the lactate threshold zone pace. During the rest period between sets, let your body recover as fully as possible.",
  "P12998": "Aerobic run",
  "P10336": "2:10 long ride",
  "P11666": "After sufficient warm-up, complete 5 sets of 2-minute interval runs on uphill sections with Effort Pace in the lactate threshold zone. Complete the first minute of each set with a high stride frequency, keeping the stride frequency between 180-190; complete the second minute of each set with a normal stride.",
  "P12997": "Aerobic run",
  "P11661": "After sufficient warm-up, complete one set of 10-minute uphill runs with Effort Pace in the lactate threshold zone (when going downhill, complete with a slow pace). After returning to flat roads, complete six sets of 3-minute flat road runs in the lactate threshold zone pace. During the rest period between sets, let your body recover as fully as possible.",
  "P12992": "Aerobic run",
  "P10330": "1 hour base ride",
  "P11660": "Begin with a 5–10 minute warm-up, including light jogging, joint mobility exercises, and dynamic stretches.\n\nThese foundational sessions are set within the aerobic endurance zone. Overall intensity should feel manageable. If your threshold pace data is significantly off from your actual ability, the workout may feel too difficult—so it’s best to rely on perceived effort and aim for a “relaxed” but purposeful pace.\n\nOnce you find a sustainable rhythm, work on maintaining consistent pacing throughout the session.\n\nAfter the main run, complete four 15-second acceleration strides. These should be quick and smooth—not an all-out sprint, but a fast run with controlled acceleration.",
  "P12991": "Half-Marathon pace",
  "P10331": "3x500 descending each rep",
  "P11663": "Warm up before training. Try to challenge yourself with the weight of each movement. When performing the movement, maintain a speed of about 85% of normal speed.",
  "P12994": "Aerobic run",
  "P10332": "20 min run z2",
  "P11662": "Stay in the aerobic endurance zone throughout the run (can maintain relaxed conversation during running). Focus on running posture and breathing during the run.",
  "P12993": "Aerobic run",
  "P11670": "After warming up, first do 10 minutes of easy running, then do 30 minutes of tempo running. Focus on breathing and running posture.",
  "T1013_desc": "Starting Position:\nKeep your chest out and stomach in\n\nAction:\nKeep your knees and toes forward and lift your legs slightly above your hips\n\n\r\nTips:\nStrike the ground on the ball of your foot",
  "P10348": "z4 openers",
  "P10349": "run strides",
  "P11679": "After sufficient warm-up, complete 5 sets of 2-minute interval runs on uphill sections with equal Effort Pace in the lactate threshold zone. Complete the first minute of each set with a high step frequency, keeping the step frequency at 180-190; complete the second minute of each set with a normal stride. After resuming running for 15 minutes, perform 5 sets of 2-minute interval runs on uphill sections.",
  "P10344": "6x5 min zone 2, 1 min z4",
  "P11676": "After sufficient warm-up, complete two sets of 4000-meter lactate threshold intervals with a 10-minute break between sets. If you’re unable to maintain the target pace, stop the workout immediately and begin your cool down to prevent excessive fatigue or injury.",
  "P10345": "3x10 race pace",
  "P11675": "After sufficient warm-up, complete three sets of 2000-meter interval running with a 10-minute break between sets. If you’re unable to maintain the target pace, stop the workout immediately and begin your cool down to prevent excessive fatigue or injury.",
  "P10346": "5x100 race pace",
  "P11678": "After sufficient warm-up, complete one set of 15-minute uphill runs with Effort Pace in the lactate threshold zone (when going downhill, complete with a slow pace). After returning to flat roads, complete 8 sets of 3-minute flat road runs in the lactate threshold zone pace. During the rest period between sets, let your body recover as fully as possible.",
  "P10347": "5x2 min race pace",
  "P11677": "After sufficient warm-up, complete the 400-meter, 200-meter, and 100-meter interval runs in order, and pay attention to rest between sets. If you’re unable to maintain the target pace, stop the workout immediately and begin your cool down to prevent excessive fatigue or injury.",
  "P10340": "2x20 tempo",
  "P11672": "After warming up, first do 10 minutes of easy running, then do 50 minutes of tempo running. Focus on breathing and running posture.",
  "P10341": "3x6 z4",
  "P11671": "After warming up, first do 10 minutes of easy running, then do 40 minutes of tempo running. Focus on breathing and running posture.",
  "P10342": "20 min z2",
  "P11674": "After sufficient warm-up, complete 5 sets of 400-meter interval running with an 8-minute break between sets. If you’re unable to maintain the target pace, stop the workout immediately and begin your cool down to prevent excessive fatigue or injury.",
  "P10343": "800 at race pace",
  "P11673": "After sufficient warm-up, complete two sets of 3000-meter lactate threshold intervals with a 10-minute rest between sets. If you’re unable to maintain the target pace, stop the workout immediately and begin your cool down to prevent excessive fatigue or injury.",
  "S6905": "Corrida Perfeita Training Plan",
  "P11681": "After warming up, do a 20-minute tempo run. Focus on your breathing and running posture.",
  "P10350": "5x100 race pace",
  "P11680": "After sufficient warm-up, complete one set of 15-minute uphill runs with Effort Pace in the lactate threshold zone (when going downhill, complete with a slow pace). After returning to flat roads, complete two sets of 15-minute flat road runs in the lactate threshold zone pace. During the rest period between sets, let your body recover as fully as possible.",
  "T1167_desc": "Starting Position:\nMaintain a standing posture, arms naturally droop, upper body remain straight.\n\nAction:\nGently lift one leg off the ground with force from the hip. Slowly bend the knee of the supporting leg to squat down. Keep the leg straight and reach out to the front of the body. Slowly open the arms to keep the body balanced.\n\nTip:\nPay attention to maintain the balance of the body, beginners can use the bench as an aid, squat down to sit on the bench, stand up from the bench on the beginning.",
  "S6901": "ONE running Training Plan",
  "P10399": "6 mile tempo",
  "P10395": "3x1 mile threshold",
  "P10396": "5 mile with strides",
  "P10397": "12x200's",
  "P10398": "6x800 above threshold",
  "T1016_desc": "Starting Position:\nSit down and hold two dumbbells just above your shoulders, palms facing each other, knees arched.\n\r\nAction:\nPush the dumbbells straight up until your arms are close to locking and lower them back down slowly after a short pause.\n\r\nTips:\nBreathe out while pushing up and breathe in while lowering back.",
  "T1232_desc": "-Starting Position:\nBrace your hands on the ground with them wider than shoulder width apart. Head, torso and legs in a straight line.\n\n-Action:\nKeeping your body stable, slowly bend your elbows to lower your body. Pause briefly when the upper arm is nearly parallel to the ground. Push your body upward to return to the starting position.\nWhen performing the movement, always keep your core muscles tight and your back straight, without collapsing or puckering your hips. Keep your neck naturally extended and don't tilt your head up or down excessively.\n\n-Tip:\nInhale as you descend and exhale as you push up.\nStop training when experiencing discomfort.\nAdjust the range of descent according to flexibility and personal ability.",
  "T1300_desc": "-Starting Position:\nStand with your feet shoulder-width apart or slightly wider than shoulder-width apart and your toes facing slightly diagonally forward.\nKeep your back naturally straight and tuck in your stomach and chest. Grasp dumbbells with both hands.\n\n-Action:\nSquat down, bending your knees and hips, with your knees oriented in the same direction as your toes.\nComplete the buildup and then quickly stomp and extend the lower leg to jump upward.\nCushion the landing by slightly bending the knees and hips and return to the starting position.\n\n-Tip:\nStop training if you experience discomfort.\nTighten your core throughout to maintain body stability.\nYou can use a barbell, or hold other weights in your hands for weight training.",
  "T1045_desc": "Starting Position:\nLie down on your back on the bench and grab one dumbbell with each hand at shoulder height, elbows just slightly arched.\n\r\nAction:\nRaise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.\n\r\nTips:\nTry to maintain the same angle in your elbows throughout.",
  "T1389_desc": "-Starting Position:\nIn a seated position, place the foam shaft under the calf of the relaxed leg, in contact with the back of the calf, near the knee. With your hands on the floor and your support leg bent at the knee, power up your hips and press the back of your calf against the foam shaft.\n\n-Action:\nWith a concerted force from the support areas, roll the foam shaft toward a position near the ankle and then back near the knee.\nAfter completing the roll on one side, follow the same method for the front of the other thigh.\n\n-Tip:\nTake care to control the speed of the roll.\nYou can increase the relaxation by resting the supporting leg on the back of the relaxing leg.\nSmall rolls or squeezes can be performed by stopping and adding pressure to areas of muscle tension or sore spots.",
  "P10377": "5x 1 mile z1, 1 mile z2",
  "P10378": "1 mile z1, 3 miles z2",
  "P10379": "5 miler with strides",
  "P10373": "4x 1/2 mile z1, 1/2 mile z3",
  "P10374": "7 mile z1",
  "P10375": "6 mile z1, 2 mile z2",
  "P10376": "9 mile z1",
  "P10380": "4 mile zone 2",
  "P10381": "2x1 mile z1, 1 mile z3",
  "P10382": "5 mile z2",
  "P10383": "4 miler with strides",
  "P10388": "3 mile run with strides",
  "P10389": "7 mile base with strides",
  "P10384": "4x1 mile z3, 1/2 mile z1",
  "P10385": "3 miler with strides",
  "P10386": "6 mile zone 1",
  "P10387": "6 mile z2",
  "P10391": "6x400's",
  "P10392": "5 mile tempo/threshold run",
  "P10393": "4x1k above threshold",
  "P10394": "9 mile aerobic endurance",
  "P10390": "3 mile zone 1 run",
  "P11607": "This training is a high-intensity tempo running training. With the increase in training distance, it is very important to still maintain good tempo control.",
  "P12938": "Aerobic run",
  "P11606": "This workout (4x2K at Threshold Pace) is relatively high-intensity training. Be mindful of how you manage your energy and pace throughout the session to complete it safely and effectively.\nProper hydration is essential—especially in hot weather, make sure to replenish both water and electrolytes. In colder conditions, take extra time to warm up thoroughly to help prevent injuries.\nBefore any high-intensity workout, ensure you’re well-rested and in good physical condition. Avoid pushing the intensity beyond your limits, as doing so can increase the risk of injury. Listen to your body and train responsibly.",
  "P12937": "Aerobic run",
  "P11609": "This workout (2x1600 + 2x1200) falls into the category of relatively high-intensity training. Be mindful of how you manage your energy and pace throughout the session to complete it safely and effectively.\nProper hydration is essential—especially in hot weather, make sure to replenish both water and electrolytes. In colder conditions, take extra time to warm up thoroughly to help prevent injuries.\nBefore any high-intensity workout, ensure you’re well-rested and in good physical condition. Avoid pushing the intensity beyond your limits, as doing so can increase the risk of injury. Listen to your body and train responsibly.",
  "P11608": "This workout is a tempo run focused on developing pace control and rhythm. It starts easy, and progresses towards your threshold towards the end. Aim to stay relaxed while holding your target effort.\nIt’s recommended to complete your warm-up on your own before beginning the scheduled workout.",
  "P12939": "Half-Marathon pace",
  "P11603": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 2x1600m at threshold (3-minute rest between sets, take more if needed) + 2x1200m at threshold (2-minute rest between sets, take more if needed) + 10-minute cool down",
  "P12934": "Aerobic run",
  "P11602": "40-Minute Tempo: 10 minutes at aerobic endurance, 20 minutes at aerobic power, 10 minutes at threshold",
  "P12933": "Half-Marathon pace",
  "P11605": "2k warm-up jogging (no limit, rest and adjust after 90 seconds) + 10KM (starting easy and finishing at marathon pace) + 10min cool down",
  "P12936": "Aerobic run",
  "P11604": "2k warm-up jogging (no limit) + 4x1600m at threshold (3-minute break between sets, take more if needed) + 10-minute cool down",
  "P12935": "Aerobic run",
  "P12930": "Half-Marathon pace",
  "P11601": "2k warm-up jogging (no limit) + 4K at threshold, rest for 4min, 2K at threshold + 10min cool down",
  "P12932": "Aerobic run",
  "P11600": "2k warm-up jogging (no limit, rest and adjust after 90 seconds) + 10KM tempo running(starting easy and progressing towards threshold) + 10min cool down",
  "P12931": "Aerobic run",
  "S4319": "Scan with your COROS app\nto save it or view it in your browser",
  "S4317": "below",
  "S4318": "Rest %{'@'}",
  "S4316": "s",
  "S4313": "Not set",
  "P11618": "1.2k warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 20km run (progressing towards threshold in the final 5km)",
  "P12949": "Aerobic run",
  "R1009": "Please enter a name",
  "P11617": "90Min low-intensity aerobic running + 8 sets of 15s acceleration running (rest interval of 45s)",
  "P12948": "Aerobic run",
  "R1007": "Save",
  "P11619": "1.2k warm up jog (take more if needed, and take a moment to rest before continuing); Main course: 18km fartlek training. Pay close attention to pace changes.",
  "R1008": "Name",
  "P11614": "This run starts in the Aerobic Endurance zone and progresses to the Threshold zone over 80min.",
  "P12945": "Aerobic run",
  "P11613": "120Min low-intensity aerobic running + 4 sets of 15s acceleration running (rest 45 seconds apart)",
  "P12944": "Aerobic run",
  "P11616": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 3x1600m at threshold (3-minute rest between sets, take more if needed) + 2x1200m at threshold (2-minute rest between sets, take more if needed) + 10-minute cool down",
  "P12947": "Half-Marathon pace",
  "P11615": "This run starts in the Aerobic Endurance zone and progresses to the Threshold zone over 120min.",
  "P12946": "Aerobic run",
  "P11610": "This run starts in the Aerobic Endurance zone and progresses to the Threshold zone over 18km.",
  "P12941": "Aerobic run",
  "R1001": "Training Load",
  "P12940": "Aerobic run",
  "R1002": "Activity Time",
  "P11612": "This workout is a tempo run focused on developing pace control and rhythm. Aim to stay relaxed while holding your target effort. This session starts at an easier pace before increasing to a tempo pace.\nIt’s recommended to complete your warm-up on your own before beginning the scheduled workout.",
  "P12943": "Strides",
  "P11611": "This session is a high-intensity fartlek workout designed to improve your ability to control and adjust your pace throughout the run. It challenges both speed and endurance while helping you develop a stronger sense of rhythm and effort management.",
  "P12942": "Half-Marathon pace",
  "R1005": "Load Impact:",
  "R1006": "Training Fatigue:",
  "R1003": "Distance",
  "R1004": "Base Fitness:",
  "S6969": "TrainingEndurance Training Plan",
  "P12916": "Half-Marathon pace intervals",
  "P12915": "Half-Marathon pace intervals",
  "P12918": "Half-Marathon pace intervals",
  "P12917": "Half-Marathon pace",
  "P12912": "Half-Marathon pace",
  "P12911": "Strides",
  "P12914": "Strides",
  "S6990": "Rouvy Training Plan",
  "P12913": "Aerobic run",
  "R1012": "Please enter a description",
  "R1013": "(Required)",
  "P12910": "Strides",
  "R1010": "(required)",
  "R1011": "Description",
  "R1014": "(Optional)",
  "R1015": "Recently used",
  "S6993": "Runnify Training Plan",
  "P12919": "Strides",
  "P12927": "Half-Marathon pace",
  "P12926": "Half-Marathon pace",
  "P12929": "Aerobic run",
  "P12928": "Aerobic run",
  "P12923": "Aerobic run",
  "P12922": "Aerobic run",
  "P12925": "Aerobic run",
  "P12924": "Aerobic run",
  "P12921": "Aerobic run",
  "P12920": "Shakeout pre-race",
  "T1009_desc": "Starting Position:\nStand with your feet together, arms bent, hands touching in front of your chest, elbows at your sides.\n\r\nAction:\nJump out at your sides with your feet, elbows up, hands apart.Then immediately jump back to the Starting Position, followed by the arms.Repeat until recommended number of times.\n\r\nTips:\nKeep your body straight.",
  "S4323": "Kettlebell",
  "S4320": "--",
  "P10319": "2x300 endurance",
  "P10315": "4x10 z4",
  "P11647": "2000m Warm up (take more if needed), 2x1600m at threshold (3-minute rest, take more if needed), 2x1200m threshold (2-minute rest), cool down",
  "P12978": "Aerobic run",
  "P10316": "descending 200's",
  "P11646": "2000m Warm up (take more if needed), 4x1600m at threshold (3-minute rest, take more if needed), cool down",
  "P12977": "Aerobic run",
  "P10317": "30 min run with strides",
  "P11649": "1.2k warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 15km tempo running training. (12K at aerobic endurance, 2K at aerobic power, 1K at threshold)",
  "P10318": "2x20 tempo",
  "P11648": "1.2k warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 12km tempo running training (4K at aerobic endurance, 4K at aerobic power, 4K at threshold)",
  "P12979": "Half-Marathon pace",
  "P10311": "3x100, 1x500, 2x100",
  "P11643": "Warm up, 5K at Threshold (4 minute break), 3K at Threshold (4-minute break), 2K at Anaerobic Endurance (3-minute break), 1K at Anaerobic Endurance, cool down",
  "P12974": "Half-Marathon pace intervals",
  "P10312": "1:30 zone 2",
  "P11642": "1.2k warm-up jogging (take more if needed); Main course: 15km tempo running training (6K at aerobic endurance, 5K at aerobic power, 4K at threshold)",
  "P12973": "Half-Marathon pace intervals",
  "P10313": "5x4 tempo, 2 min zone 2",
  "P11645": "2000m Warm up (take more if needed), 5x1200m at threshold (3-minute rest, take more if needed), cool down",
  "P12976": "Aerobic run",
  "P10314": "100's, 600, 100, cool down",
  "P11644": "40-Minute Tempo: 10 minutes at aerobic endurance, 20 minutes at aerobic power, 10 minutes at threshold",
  "P12975": "Half-Marathon pace",
  "P12970": "Aerobic run",
  "P11641": "1.2k warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 14km tempo run (6K at aerobic endurance, 5K at aerobic power, 4K at threshold)",
  "P12972": "Half-Marathon pace intervals",
  "P10310": "4x8 min threshold",
  "P11640": "2k warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 4x2K at Threshold pace (rest for 3 minutes and 30 seconds between sets, take more if needed) + 10-minute cool down",
  "P12971": "Shakeout pre-race",
  "P10326": "3x400 with 200 at race pace",
  "P11658": "1.2k Warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 15km aerobic running training",
  "P12989": "Aerobic run",
  "P10327": "30 min tempo ride",
  "P11657": "60 Minutes total: 30 minutes at aerobic endurance, 20 minutes at aerobic power, and 10 minutes at threshold",
  "P12988": "Aerobic run",
  "P10328": "5x3 min z4, 1 min z2",
  "P10329": "Open Water Swim 20 minutes",
  "P11659": "1.2k Warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 18km aerobic running training",
  "P10322": "3x20 tempo",
  "P11654": "1.2k warm-up jogging (no limit, rest and adjust after 90s) + 12k marathon pace running + 10min cool down",
  "P12985": "Half-Marathon pace",
  "P10323": "5x5 min z3, 3 min z2",
  "P11653": "1.2k warm-up jogging (no limit, rest and adjust after 90s) + 10k marathon pace running + 10min cool down",
  "P12984": "Strides",
  "P10324": "2x500",
  "P11656": "1.2k warm-up jogging (no limit, rest and adjust after 90s) + 10k tempo running + 10min cool down. The 10k tempo should start in the aerobic endurance zone and end in the aerobic power zone.",
  "P12987": "Half-Marathon pace intervals",
  "P10325": "35 min zone 3 run",
  "P11655": "1.2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 14k marathon pace running + 10min cool down",
  "P12986": "Aerobic run",
  "P11650": "1.2k Warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 12km aerobic running training",
  "P12981": "Aerobic run",
  "P12980": "Aerobic run",
  "P10320": "30 min z2 ride",
  "P11652": "1.2k Warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 10km tempo running training. The 10k tempo should start in the aerobic endurance zone and end in the aerobic power zone.",
  "P12983": "Aerobic run",
  "P10321": "1x800",
  "P11651": "40-Minute Tempo: 10 minutes at aerobic endurance, 20 minutes at aerobic power, 10 minutes at threshold",
  "P12982": "Aerobic run",
  "P12990": "Half-Marathon pace",
  "P11629": "1.2k warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 18km run (progressing towards threshold pace in the final 3km)",
  "P11628": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 3x1600m at threshold (3-minute break between sets, take more if needed) + 3x1200m at threshold (2-minute break between sets, take more if needed) + 10-minute cool down",
  "P12959": "Half-Marathon",
  "P11625": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 4x1600m at threshold + 2x1600m at anaerobic endurance (3-minute break between sets, take more if needed) + 10-minute cool down",
  "P12956": "Aerobic run",
  "P11624": "40-Minute Tempo: 10 minutes at aerobic endurance, 20 minutes at aerobic power, 10 minutes at threshold",
  "P12955": "Strides",
  "P11627": "This run starts in the Aerobic Endurance zone and progresses to the Threshold zone over 12km.",
  "P12958": "Aerobic run",
  "P11626": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 3x2k at threshold (3-minute rest between sets, take more if needed) + 10-minute cool down",
  "P12957": "Aerobic run",
  "P11621": "1.2k warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 10K at aerobic endurance, 3K at aerobic power, 2K at threshold",
  "P12952": "Aerobic run",
  "P11620": "2k warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 3x2.4k at threshold (rest for 3 minutes and 30 seconds between sets, take more if needed) + 10-minute cool down",
  "P12951": "Aerobic run",
  "P11623": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 5k (4-minute break) + 3k (4-minute break) + 2k (3-minute break) + 1k + 10-minute cool down",
  "P12954": "Aerobic run",
  "P11622": "1.2k warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 5K at aerobic endurance, 5K at aerobic power, 5K at threshold",
  "P12953": "Aerobic run",
  "P12950": "Aerobic run",
  "T1235_desc": "-Starting Position:\nBrace your hands on the ground with them wider than shoulder width apart.\nKeeping your legs together, lift your hips up so that your body forms an inverted \"\"V\"\" shape. Head, torso in a straight line. The center of gravity is located between the hands and feet.\n\n-Action:\nKeeping your body stable, slowly bend your elbows and move your head closer to the ground while keeping your body in an inverted \"\"V\"\" shape. Pause briefly when the upper arm is nearly parallel to the ground. Push your body upward to return to the starting position.\nKeep your core muscles tight and your back straight at all times while executing the movement.\n\nTip:\nInhale on the way down and exhale on the way up.\nStop training when experiencing discomfort.\nAdjust the range of descent according to flexibility and personal ability.",
  "P10308": "100's speed",
  "P10309": "25 min z2 run",
  "P11639": "1.2k warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 15km tempo running training (13K at aerobic endurance, 1K at aerobic power, 1K at threshold)",
  "P10304": "35 min Z2 run",
  "P11636": "2k warm-up jog (no limit, take at least 90s of rest before continuing) + 2x1600m at Threshold (3-minute rest between sets, take more if needed) + 2x1200m at Threshold (2-minute rest between sets, take more if needed) + 10-minute cool down",
  "P12967": "Half-Marathon pace intervals",
  "P10305": "2x200 and 6x100",
  "P11635": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 5x1600m at Threshold (3-minute rest between sets, take more if needed) + 10-minute cool down",
  "P12966": "Half-Marathon pace",
  "P10306": "3x15 zone 3",
  "P11638": "70Min low-intensity aerobic running + 6 sets of 15s acceleration running (rest interval of 45s)",
  "P12969": "Strides",
  "P10307": "45 min z2",
  "P11637": "1.2k warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 12km tempo running training (5K at aerobic endurance, 5K at aerobic power, 2K at threshold)",
  "P12968": "Aerobic run",
  "P10300": "6x4 min 85%",
  "P11632": "1.2k warm up jog (take more if needed, and take a moment to rest before continuing). Main course: 15km run (progressing towards threshold pace in the final 3km)",
  "P12963": "Half-Marathon pace",
  "P10301": "3x10 {'@'} tempo",
  "P11631": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 3x2K at threshold (rest for 3min30s between sets, take more if needed) + 10min cool down",
  "P12962": "Strides",
  "P10302": "5x3 min {'@'} z3, 3 min z2",
  "P11634": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 5k (4-minute break) + 3k (4-minute break) + -2k (3-minute break) + 1k + 10-minute cool down",
  "P12965": "Strides",
  "P10303": "5 min builders",
  "P11633": "This run starts in the Aerobic Endurance zone and progresses to the Threshold zone over 15km.",
  "P12964": "Half-Marathon pace",
  "P11630": "1.2k warm up jog (take more if needed, and take a moment to rest before continuing); Main course: 15km fartlek training. Pay close attention to pace changes.",
  "P12961": "Strides",
  "P12960": "Aerobic run",
  "T1052_desc": "Starting Position:\nHold a D - shaped handle or straight grip and attach it to a high pulley.Stand 40 to 50 cm away from the puller.Keep your feet spaced out, toes pointing out, knees slightly bent.Keep your feet firmly on the spot, hold the bar in both hands, and slowly turn, keeping your stomach and back straight and under pressure.\n\r\nAction:\nPull the handle from the Starting Position to the Position of the other foot with both arms. After a short stay, slowly return to the Starting Position.\n\r\nTips:\nIn the process of restoring the Starting Position, it is necessary to maintain a certain speed with the strength of both arms.",
  "wind_east": "East Wind",
  "S5480": "Fitpage Training Plan",
  "T1225_desc": "-Starting Position:\nStand in a standing position with your hands naturally down or crossed.\n\n-Action:\nKeeping your body stable, take a large step forward with one leg. The front leg lands with the knee bent and the thigh parallel to the ground. Bend the back leg with the thigh perpendicular to the ground and the toes touching the ground.\nRise up, switch legs and step forward until you form a lunge again. Alternate this movement.\nSwing your hands naturally or cross your arms for balance during the march.\n\n-Tip:\nMaintain balance and avoid swaying while marching.",
  "H9040": "Personal Max HR",
  "H9042": "Vertical Ground Reaction Force",
  "H9041": "Impact Loading Rate",
  "H9043": "Landing Angle",
  "H9035": "Total Ascent",
  "H9034": "Max Activity Fall",
  "H9037": "Climbing Time",
  "H9036": "Route Height",
  "H9039": "Routes",
  "H9038": "Indoor Climb",
  "T1299_desc": "-Starting Position:\nArms perpendicular to the floor, dumbbells in hand, shoulder-width apart, palms facing each other. Spread your feet shoulder-width apart. Support your body through the dumbbells and feet, keeping your core tight and ensuring that your head, torso and legs are in a straight line.\n\n-Action:\nWith active force from one side of the upper back, pull the dumbbells up along the side of the body, keeping the arm as close to the body as possible. As you pull up, move your elbow back and up, feeling like you are touching an object behind you with your elbow.\nWhen the dumbbells are pulled to a position on either side of the abdomen, hold a short pause and slowly return to the starting position.\n\n-Tip:\nExhale as you pull up and inhale as you lower down.\nThis movement is used to improve core stability, so it's important to coordinate your power through your lower back and hips to prevent your body from twisting or wobbling during the workout.",
  "H9051": "Qualified",
  "H9050": "Running Form Stats",
  "H9053": "Great",
  "H9052": "Average",
  "H9055": "Skill",
  "H9054": "Elite",
  "H9046": "Slow",
  "H9045": "Avg. Grade",
  "H9048": "Test Results",
  "H9047": "Fast",
  "H9049": "Running Form Score",
  "S5477": "Dangelo Training Plan",
  "H9060": "Left Foot",
  "H9062": "Difference between left/right foot",
  "H9061": "Right Foot",
  "H9064": "Good L/R balance",
  "H9063": "Your running form is categorized as a {name1}, with {name2} strength, {name3} skill and {name4}.",
  "H9066": "",
  "H9065": "",
  "H9057": "Balance",
  "H9056": "Strength",
  "H9059": "Ground Runner",
  "H9058": "Aerial Runner",
  "H9071": "Test incomplete",
  "H9070": "TSS",
  "H9073": "Custom Activity",
  "H9072": "No evaluation result",
  "H9075": "Significant imbalance",
  "H9074": "Slight imbalance",
  "H9077": "Onsight Grade",
  "H9076": "Bouldering",
  "H9068": "",
  "T1145_desc": "Starting Position:\nSit on the floor or on a mat with your legs slightly bent and upper body erect. Bend your arms slightly and hold the bar in front of your abs with both hands.\n\nAction:\nWith legs elevated off the floor rotate the weight around your abs letting the weight slightly touch the floor next to you. Keep rotating the weight side to side while engaging your core.\n\nTip:\nIn the process of rotation, pay attention to control the speed as violent rotation could hurt your back.",
  "H9067": "",
  "H9069": "IF",
  "P11805": "4x2 mile threshold repeats",
  "P11804": "4km - Breathing",
  "P11807": "5 Miles Easy",
  "P11806": "5 km Run (160-200 W)",
  "P11801": "45 minute Aerobic Endurance",
  "P11800": "45 minute Aerobic Endurance",
  "P11803": "4km - Breathing",
  "H9080": "Not a Climb",
  "P11802": "45-60 min Run",
  "H9082": "{num}Route(s)",
  "H9081": "Redpoint",
  "H9084": "Gear Ratio",
  "H9083": "Unrecorded",
  "H9086": "Mountain Bike",
  "H9085": "Gravel Bike",
  "H9088": "E-MTB",
  "H9087": "E-Bike",
  "H9079": "Attempt",
  "H9078": "Flash",
  "S4113": "Stroke Type",
  "S4111": "Heart Rate Recovery (bpm)",
  "S4112": "HR Recovery",
  "P11809": "5 min builders",
  "P11808": "5 Miles Easy",
  "P11816": "50 min Run (Aerobic Endurance)",
  "P11815": "50 min Aerobic/Low Intensity Run",
  "P11818": "50 min Run (Aerobic Endurance)",
  "P11817": "50 min Run (Aerobic Endurance)",
  "P11812": "50 min Run (Aerobic Endurance)",
  "P11811": "5-6x Mile Tempo reps",
  "P11814": "50 min Run (Aerobic Endurance)",
  "H9091": "Temperature",
  "P11813": "50 min Run (Aerobic Endurance)",
  "H9090": "Intensity Factor",
  "H9093": "Pedal Smoothness",
  "H9092": "L/R Balance",
  "P11810": "5 min builders",
  "T1379_desc": "-Starting Position:\nStand with feet shoulder width apart. Grip distance is chosen based on shoulder mobility, and can be increased for less mobility. Arms are straight and hanging down naturally, the straight stick is located in front of the body.\n\n-Action:\nOne arm is raised upward on the axis of the shoulder joint, the upper arm is turned behind the body near the ear, and the other arm hangs down naturally until until it reaches its maximum amplitude.\nAfter reaching the lowest point, the other arm wraps forward, driving the straight stick back to the starting position. Alternate between arms for rotation.\n\n-Tip:\nInhale as you circle backward and exhale as you circle forward.\nStop training when you experience discomfort.\nKeep your arms straight and other body parts stable during the movement to avoid swaying or rotating.",
  "H9095": "Problems",
  "H9094": "Torque Effectiveness",
  "H9097": "Time Seated",
  "H9096": "Avg. L/R Balance",
  "H9099": "Road Bike",
  "H9098": "Time Standing",
  "H9089": "Gear Ratio",
  "S4108": "Open",
  "P11819": "50 min Run (Aerobic Endurance)",
  "S4107": "Reps",
  "S5461": "Tredict Training Plan",
  "S4121": "until heart rate is lower than %{'@'}",
  "T1364_desc": "-Starting Position:\nSit on the floor or workout mat with your legs slightly bent and your upper body upright. Bend your arms slightly and hold the medicine ball with both hands in front of your abs.\n\n-Action:\nSlowly lift your legs off the floor and rotate your abdominal muscles to move the medicine ball to the side of your body and slam it into the floor, rebound and catch the medicine ball, then rotate your abs to the starting position. Then perform the movement to the other side.\n\n-Tips:\nPay attention to control the speed during the rotation, violent rotation will hurt your back, and your feet should not touch the ground.",
  "T1354_desc": "-Starting Position:\nThe pulley of the rope is at chest height. Turn your body sideways to the pulley, feet apart, shoulder width apart, core tight, knees slightly bent. Keep a distance from the apparatus to ensure that there is tension on the rope at all times.\nShoulders drive the torso towards the apparatus, hands grip the handles and arms are straight.\n\n-Action:\nUsing the body midline as an axis, keep the lower body still, and with sideways force from the abdomen, rotate the upper body in the direction away from the apparatus, and arc your hands with the rotation of the body.\nAfter reaching maximum amplitude, slowly reverse the rotation and return to the starting position.\n\nTip:\nExhale as you rotate and inhale as you return.\nPower only through the lumbar and abdominal rotator muscle groups, keeping the lower body as stable as possible.",
  "T1091_desc": "Starting Position:\nLie prone on the Swiss ball with your upper body close to the ball and parallel to the ground.Keep your feet shoulder-width apart and firmly on the ground for balance.Hold a moderately heavy barbell piece with both hands under your chin.\n\r\nAction:\nBend your back with your lower back, lift your upper body up, and exhale.After a brief pause, return slowly to the Starting Position, inhaling.\n\r\nTips:\nThe negative weight depends on the situation, pay attention to maintain their own balance.",
  "T1300": "Weighted Jump Squats",
  "T1301": "Goblet Squat",
  "T1308": "Hammer Curl",
  "T1309": "One Arm Dumbbell Row",
  "T1306": "Close-Grip Dumbbell Bench Press",
  "T1307": "Dumbbell Snatch",
  "T1304": "Decline Dumbbell Bench Press",
  "T1305": "Dumbbell Romanian Deadlift",
  "T1302": "Dumbbell Bench Press",
  "T1303": "Incline Dumbbell Bench Press",
  "R7006": "Week {OvO}",
  "R7005": "Add a new week",
  "R7007": "Creat plan template",
  "R7002": "Create a training plan",
  "R7001": "Training Plans",
  "R7004": "Add training plans here",
  "R7003": "{OvO} workouts per week",
  "T1347_desc": "-Starting Position:\nPlace the Swiss ball in front of your body with both elbows resting on the Swiss ball and elbows directly under your shoulders. With your body in a plank position, tighten your core and make sure your body is in a straight line from head to toe.\n\n-Action:\nKeeping your core tight, draw your elbows in a slow, controlled circle clockwise or counterclockwise to turn the Swiss ball.\n\n-Tip:\nThis action is used to improve core stability, so it's important to coordinate your power through your lower back and hips to prevent your body from twisting or wobbling as you train.",
  "TD1110": "Exit the current user view",
  "T1081_desc": "Starting Position:\nAdjust the rope so that the handle is at the right height.Position yourself in a push-up Position in front of the suspension, place your feet on the handle, keep your legs straight, hips extended, arms not bent, and back straight.\n\r\nAction:\nBend your knees and hips, and bend your knees close to your chest.Pause at a controlled high point, then slowly return to the Starting Position.\n\r\nTips:\nEnsure the same height of the two rope handles during the exercise, and pay attention to your own safety in the process of belly rolling to prevent yourself from injury.",
  "TD1119": "Authorization link has expired",
  "TD1115": "Transfer successful",
  "TD1116": "Successfully switched to {OvO} account, you can only view {OvO} member information",
  "TD1117": "Successfully switched to the local account",
  "TD1118": "Failed to save\nThe same content cannot be edited on different pages",
  "TD1111": "This team does not currently support other server users to join, you can contact the team creator to apply for global team permissions on their personal settings page",
  "TD1112": "This team is a global team. After joining the team, the coach will check your training data in {OvO}. All your data will still be stored on European servers and will not affect your data security",
  "TD1113": "The setting is successful, and the other party has not opened the global team permission, you can apply for it on the personal setting page",
  "TD1114": "The transfer failed, the other party has not opened the global team permission, you can apply for it on the personal setting page",
  "S4186": "Intensity",
  "TD1108": "Authorization Successful",
  "TD1109": "Authorization Period: {OvO}",
  "TD1104": "3 Days",
  "TD1105": "5 Days",
  "TD1106": "7 Days",
  "TD1107": "Authorize",
  "TD1100": "Weekly Training Load",
  "TD1101": "Authorized Content",
  "TD1102": "The coach will access the Training Hub during the authorization period to view your data and analyze your previous training to provide training advice.",
  "TD1103": "Please select the authorization period",
  "T1289_desc": "-Starting Position:\nPlace a barbell in the lower abdominal area above the pubic bone, cushioning the pressure with a towel or mat.\nRest your upper back against the bench with the lower edge of your shoulder blades aligned with the edge of the bench.\nFeet are shoulder-width apart or slightly wider, toes abducted 15°, calves perpendicular to the floor.\nCore tightens and spine remains neutral to avoid collapsing the back.\n\n-Action:\nGlute contraction pushes the hips upward so that the shoulders-hips-knee are in a straight line. Strong gluteus maximus contraction and pause for 1-2 seconds.\nControl the centrifugal phase by slowly lowering the hips to the starting position, maintaining gluteal muscle tone.\n\n-Tip:\nExhale on the upward push and inhale on the lowering.\nCore tightens to avoid lumbar pronation and injury.",
  "T1128_desc": "Starting Position:\nLean forward with your hands against a wall, keeping your arms straight.\n\nAction:\nAlternately bring each of your knees up until it's in line with your belly and repeat at a steady pace.\n\nTip:\nKeep pushing against the wall with your arms to balance your upper body.",
  "T1366": "Box Step Up Knee Drive",
  "T1367": "Reverse Step-Down",
  "T1364": "Russian Twist Med Ball Slam",
  "T1365": "Nordic Hamstring Curl",
  "T1362": "Med Ball Push Press",
  "T1363": "Twist Throw",
  "T1360": "Hangboard Pull-ups",
  "T1361": "Rainbow Slam",
  "P10476": "5 mile with strides",
  "P10477": "6 mile tempo",
  "P10478": "12x400",
  "P10479": "2x1mile tempo, 1 mile threshold",
  "P10472": "2x4 mile threshold",
  "P10473": "4 miler with strides",
  "P10474": "2x1 mile tempo, 1 mile base",
  "T1368": "Copenhagen Plank",
  "P10475": "8x400 above threshold",
  "T1369": "Kneeling Ab Wheel Rollout",
  "P10480": "GO RUN A 5K",
  "P10481": "7 mile aerobic base",
  "P10482": "8 mile aerobic endurance",
  "T1138_desc": "Starting Position:\nStart in a lunge position with a big step back. The lower knee should be slightly off the ground.\n\nAction:\nRaise the back knee up to 90-degree angles and slowly step back after a short pause. Repeat the exercise on one side before switching to the side.\n\nTips:\nMaintain good balance and keep your back straight throughout.",
  "T1355": "Kneeling Cable Woodchop",
  "T1356": "Cable Reverse Fly",
  "T1353": "Cable Lateral Raise",
  "T1354": "Cable Rotation",
  "T1351": "Behind the Neck Pulldowns",
  "T1352": "Face Pull",
  "T1350": "Single Arm Lat Pulldown",
  "P10487": "6 mile Z3",
  "P10488": "4 mile aerobic endurance",
  "P10489": "2 miles aerobic endurance, 5 miles tempo",
  "P10483": "9 mile aerobic endurance",
  "T1359": "Kneeling Anti-Rotational Press",
  "P10484": "30 min aerobic endurance",
  "P10485": "3 mile aerobic endurance",
  "T1357": "Cable Pull-Through",
  "P10486": "5 mile aerobic endurance",
  "T1358": "Straight-Arm Pulldown",
  "P10490": "leg day endurance",
  "P10491": "10 mile aerobic endurance",
  "P10492": "6 mile aerobic power run",
  "P10493": "16 mile long run",
  "T1388": "Foam Rolling - Adductors",
  "T1389": "Foam Rolling - Calves",
  "T1386": "Foam Rolling - IT Bands",
  "T1387": "Foam Rolling - Quads",
  "P10458": "1:15 base on trail",
  "T1384": "Foam Rolling - Hips",
  "P10459": "2:15 mock race prep",
  "P11789": "60 min Run (Aerobic Endurance)",
  "T1385": "Foam Rolling - Hamstrings",
  "T1382": "Smith Machine Shoulder Press",
  "T1383": "Foam Rolling - Tibialis Anteriors",
  "P10454": "on trail building effort",
  "P11786": "40 min easy run",
  "P10455": "3x15 tempo trail run",
  "P11785": "40 min easy run",
  "P10456": "2:40 trail base",
  "P11788": "40-50 min Run",
  "P10457": "4x2 miles tempo, 1/2 mile recovery",
  "P11787": "40 min easy run",
  "P10450": "2:15 with 6x10 tempo Trail run",
  "P11782": "40 min easy run",
  "P10451": "6x4 min threshold trail run",
  "P11781": "40 min easy run",
  "P10452": "2x20 tempo on trail",
  "P11784": "40 min easy run",
  "P10453": "2 hour base trail run",
  "P11783": "40 min easy run",
  "SQ3004": "Total Training Load",
  "SQ3003": "Total Distance",
  "P11791": "45 min Aerobic/Low Intensity Run",
  "SQ3002": "Total Time",
  "P10460": "1x30 tempo on trail",
  "P11790": "60 min Run (Aerobic Endurance)",
  "SQ3001": "Training Summary",
  "T1380": "Stick Warmup 3",
  "T1381": "Smith Machine Reverse Kickbacks",
  "T1377": "One Arm Bar Hangs",
  "T1378": "Stick Warmup 1",
  "T1375": "Battle Rope Alternating Waves",
  "T1376": "Foot Rolling",
  "P10469": "3x1 mile threshold",
  "T1373": "Battle Rope In-and-Out Waves",
  "T1374": "Battle Rope Slams",
  "T1371": "Hex Bar Deadlift",
  "T1372": "Battle Rope Double Waves",
  "P10465": "6 mile trail with surging",
  "P11797": "45 min Run (Aerobic Endurance)",
  "P10466": "3 mile with strides",
  "P11796": "45 min Run (Aerobic Endurance)",
  "P10467": "6x 800 VO2",
  "P11799": "45 minute Aerobic Endurance",
  "P10468": "Progressive run",
  "P11798": "45 minute Aerobic Endurance",
  "P10461": "6x1 mile threshold, 1/2 mile recovery",
  "P11793": "45 min easy run",
  "P10462": "3 mile tempo run",
  "P11792": "45 min easy run",
  "P10463": "5x5 min tempo on trail",
  "P11795": "45 min Run (Aerobic Endurance)",
  "T1379": "Stick Warmup 2",
  "P10464": "1 hour trail, visualize race",
  "P11794": "45 min easy run",
  "P10470": "1 mile, 1200, 800, 400, 1 mile",
  "P10471": "3x1 mile threshold, 2 mile base",
  "T1370": "Wrist Roller",
  "T1322": "Banded Hip flexion",
  "T1323": "Banded Hip Extension",
  "T1320": "Banded Shoulder external rotation",
  "T1321": "Banded Hip Abduction",
  "T1328": "Barbell Plate Halo",
  "T1329": "Single Arm Scap Pulls",
  "T1326": "Banded Ankle Inversion",
  "T1327": "Banded Ankle Eversion",
  "T1324": "Banded Press",
  "T1325": "Lying Leg Curls with Resistance Band",
  "T1311": "Weighted Hanging Leg Raise",
  "T1312": "Dumbbell Good Morning",
  "T1310": "Farmer's Walk",
  "T1319": "Banded Kneeling Hip Extensions",
  "T1317": "Clamshell",
  "T1318": "Seated Resistance Band Tibialis Raise",
  "T1315": "Single Leg Shoulder Press",
  "T1316": "Floor Press",
  "T1313": "Seated Calf Raise",
  "SQ3006": "Average Heart Rate",
  "T1314": "Dumbbell Thruster",
  "SQ3005": "Times",
  "T1344": "Bosu Ball Single-Leg Deadlift",
  "T1345": "Bosu Ball Single Leg Hold",
  "T1342": "Lat Pulldowns",
  "T1343": "Bosu Ball High Knee Lunge",
  "T1340": "Supine pull ups",
  "T1341": "Triceps Pushdown-Machine",
  "P10498": "8x 1 mile progressive",
  "P10499": "6x1 mile threshold",
  "P10494": "18 mile long run",
  "T1084_desc": "Starting Position:\nLie flat on your back in front of the suspension band and adjust to 30 to 46 cm above the ground.Place your feet in the suspension band, press your hands down, palms down, and lift your hips off the floor.Stretch your knees, remember to keep your body straight, and don't bend your back or waist.\n\r\nAction:\nBend your knees and move your feet toward the gluteus maximus. Slowly rise.Stay where the muscles are most tense, then slowly return to the Starting Position.\n\r\nTips:\nIn the course of the exercise, to ensure that the full force of the exercise muscle, and thereby improve the effectiveness of training.",
  "T1348": "Exercise Ball Buzzsaw Plank",
  "P10495": "12 mile aerobic endurance",
  "T1349": "Exercise Ball Plank",
  "P10496": "20 mile aerobic endurance",
  "T1346": "Single Leg Curl",
  "P10497": "8 mile alternating efforts",
  "T1347": "Exercise Ball Circles",
  "G1007": "Please save changes",
  "G1006": "Save",
  "G1005": "Weight",
  "G1004": "Height",
  "G1003": "Location",
  "G1002": "Sex assigned at birth",
  "G1001": "Personal Information",
  "T1333": "Scapular Pull-Up",
  "T1334": "Lateral Raise-Machine",
  "T1331": "Reverse Hack Squat",
  "T1332": "Hack Squat Good Morning",
  "T1330": "Archer Pull-Up",
  "T1074_desc": "Starting Position:\nSit in a chair with your feet slightly wider than your shoulders with your toes pointing out. Combine the appropriate collar and bell piece. Lean forward until it is almost parallel to the ground, tying the collar to the head. Hold the bell with both hands and lift your body up until it is almost perpendicular to the ground. Then place your hands on your knees and lean your head and body forward slightly.\n\nAction\nSlowly lower your head until your chin touches your chest and inhale. Exhale, raise your head and return to the starting position.\n\nTips:\nThe range of movements is slow and rhythmic. TBe careful with adding weight as to endure your safety.",
  "T1339": "Smith Machine Squat",
  "T1337": "Shoulder Press-Machine",
  "T1338": "Chest Press-Machine",
  "T1335": "Bicep Curl-Machine",
  "T1336": "Machine Reverse Fly",
  "T1203_desc": "Please follow your training program for 4-finger hang or 3-finger hang. We generally don’t recommend 2-finger hang unless you have specific training goals, to prevent injury. The same rule applies to the depth of the hold as well.",
  "P11728": "2 mile aerobic endurance",
  "P11727": "18 miler with aerobic power pick ups",
  "P11729": "2 mile easy with openers",
  "P11724": "15K Time Trial",
  "T1286_desc": "-Starting Position:\nSit in a seated position, maintaining postural stability through foot, hip, and back contact with the chair. The torso is straight and the barbell bar is held in the hands, choosing the appropriate grip distance, with the lower arms close to perpendicular to the floor and the bar held with the palms facing forward. The barbell bar is located behind the head.\n\n-Action:\nPower up to push the barbell bar upward. Pause briefly with arms straight.\nPower up to control speed and slowly return to the starting position.\n\n-Tip:\nExhale on the upward thrust and exhale on the return.\nYou can choose to train in a standing position, adjusting the height of the barbell bar, feet apart, shoulder-width apart, keeping your body stable and your upper body movement points in unison.\nThis movement requires good shoulder joint mobility, and stop training when you feel discomfort during the movement.",
  "P11723": "15K Time Trial",
  "P11726": "18 mile long run building in effort",
  "P11725": "16 km Run (160-200 W)",
  "P11720": "14 km Run (160-200 W)",
  "P11722": "150 min Run (5'00\"-5'15\")",
  "P11721": "14 km Run (160-200 W)",
  "S5520": "Decathlon Training Plan",
  "S6856": "EndoGusto Training Plan",
  "P10407": "6x400, 1x1600",
  "P11739": "25 min easy run",
  "P10408": "RACE DAY",
  "P11738": "25 min Aerobic/Low Intensity Run",
  "P10409": "5 mile tempo run",
  "P10403": "10 mile base",
  "P11735": "22 mile long run building in effort",
  "P10404": "4x1 mile builders",
  "P11734": "20 min tempo run",
  "P10405": "8x800 above threshold",
  "P11737": "25 min Aerobic/Low Intensity Run",
  "P10406": "5 mile tempo, 2 mile threshold",
  "P11736": "25 min Aerobic/Low Intensity Run",
  "P11731": "2-Mile Repeats at 10k Pace",
  "P10400": "3x1 mile threshold, 1 min recovery",
  "P11730": "2 mile shake out",
  "P10401": "1600, 800, 400, 1600",
  "P11733": "20 min Run (Aerobic Endurance)",
  "P10402": "8x400s",
  "P11732": "20 min lactate threshold run",
  "T1371_desc": "-Starting Position:\nFeet are shoulder-width apart or slightly wider, toes naturally abducted by 10-15°, knees oriented in line with toes.\nThe body is centered on the hexagonal bar and the hands are palms facing each other, holding the handles of the hexagonal barbell.\nKeep your spine in a neutral position, avoid arching your back or recoiling, and keep your core tight.\nFlex the hips (sit back at the hips) while bending the knees and bringing the thighs close to horizontal.\n\n-Action:\nInhale to prepare, and exhale as your glutes and legs fire, pulling the barbell vertically upward, keeping the barbell close to the midline of your body.\nHip extension (hip thrust forward) is synchronized with knee extension, standing completely straight at the top of the movement.\nLower slowly at a controlled rate, prioritizing hip flexion to guide the barbell down, keeping the spine neutral.\n\n-Tip:\nExhale on the pull-up and inhale on the lowering.\nFor beginners, less stress on the spine and more controlled movement.",
  "P11706": "10K Time Trial",
  "P11705": "10K Time Trial",
  "P11708": "10K Time Trial",
  "P11707": "10K Time Trial",
  "T1067_desc": "Starting Position:\nCrouch down to reach the barbell on the floor and grab it with both hands in a medium-grip Position, arms extended, legs at shoulder width.\n\r\nAction:\nRaise yourself up while keeping your arms extended and slowly lower yourself back down after a short pause.\n\r\nTips:\nBreathe out while raising yourself and breathe in while lowering yourself back.",
  "P11702": "10:2 Run/Walk Intervals",
  "P11701": "100k Ultra!",
  "P11704": "10K Time Trial",
  "P11703": "10K Time Trial",
  "P11700": "10 min Tempo Run",
  "T1152_desc": "Starting Position:\nKeep standing and hold the bar with both hands.\n\nAction:\nHold the lunge with your legs outstretched and place the barbell with your hands below your hip joint. Use your hip strength to push your body down and up, alternating your legs in the same rhythm.\n\nTip:\nPay attention to the stretching of your body during the exercise. Stretch your groin thoroughly to avoid injury.",
  "S4218": "Barbells",
  "S4219": "Barbell Plates",
  "S5543": "Xhale Training Plan",
  "S4212": "Back",
  "S4213": "Core",
  "S4210": "Arms",
  "S4211": "Chest",
  "S4216": "Bodyweight",
  "P11709": "10K Time Trial",
  "S4217": "Dumbbells",
  "T1135_desc": "Starting Position:\nMaintain a standing position.\n\nAction:\nLift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a running pace.\n\nTip:\nConsistent rhythym in tune with consistent breathing will help to mazimize the effect of this exercise.",
  "S4214": "Legs/Hips",
  "P11717": "13 km Run (160-200 W)",
  "T1293_desc": "-Starting Position:\nLie on your back on a bench press bench, maintaining a stable position through your feet, hips, back, and head.\nHold the barbell squarely in both hands with a grip no wider than shoulder width and arms straight.\n\n-Action:\nSlowly lower the barbell, keeping your upper arms at an angle to your torso, until the barbell is close to your chest.\nAfter a brief pause push the barbell back to the starting position.\n\n-Tip:\nExhale as you push up and inhale as you return.\nStop the workout if you experience discomfort.",
  "P11716": "13 km Run (160-200 W)",
  "P11719": "14 km Run (160-200 W)",
  "P11718": "13 km Run (160-200 W)",
  "P11713": "11 km Run (160-200 W)",
  "P11712": "40 min Run (Aerobic Endurance)",
  "P11715": "13 km Run (160-200 W)",
  "P11714": "11 km Run (160-200 W)",
  "P11711": "30 min aerobic endurance",
  "P11710": "10K Time Trial",
  "H9110": "Floors",
  "H9101": "Email address for receiving data",
  "S4209": "Shoulders",
  "H9100": "Export Data",
  "T1142_desc": "Starting Position:\nLean on the ground, with your hands on the floor in a push-up position and your arms straight out.Then bend one leg forward, knees close to chest, and make a motion to prepare for the climb.\n\r\nAction:\nKeep your arms straight, rotate your legs quickly, and do the climbing.Repeat with alternate legs for 20-30 seconds.\n\r\nTips:\nMaintain high standards, high quality and high speed during practice.",
  "H9102": "Data Format",
  "S4208": "Whole Body",
  "H9105": "The export application has been submitted. \nThe sports data will be sent to your email  {OvO} within 5 working days.",
  "H9104": "Submit",
  "H9107": "You have submitted a data export application, please wait patiently\nThe sports data will be sent to the following email address {OvO}",
  "H9106": "The file link is valid for 7 days, please check it in time",
  "H9109": "Floors",
  "S5532": "Running Fitness Test",
  "H9108": "Floor Climb",
  "S5533": "Data loading, please check later",
  "S5531": "Alpi Training Plan",
  "S5534": "Elev. Gain",
  "S5535": "Smagpie Training Plan",
  "C4009": "Commonly used for route sharing, including latitude and longitude data. You can export to Google Earth to view the track.",
  "P10436": "5 mile z2",
  "P11768": "30 minute Walk",
  "P10437": "14 mile aerobic base",
  "P11767": "30 minute Walk",
  "P10438": "4x1 mile tempo, 1/2 mile base",
  "P10439": "1:50 trail run z2/3",
  "P11769": "30-45 min Run",
  "P10432": "11 mile aerobic run",
  "P11764": "30 minute Walk",
  "C4001": "Choose data format",
  "P10433": "3x 1 mile z3, 1 mile z2",
  "P11763": "30 minute Walk",
  "C4002": ".fit",
  "P10434": "7 mile z2",
  "P11766": "30 minute Walk",
  "C4003": "Optimized file size with full activity data. It can be applied to all activity types.",
  "P10435": "5 mile tempo",
  "P11765": "30 minute Walk",
  "C4004": ".tcx",
  "P11760": "30 min Run (Aerobic Endurance)",
  "C4005": "It can be used for exporting running, cycling and swimming data.",
  "C4006": ".gpx",
  "P10430": "10 mile base",
  "P11762": "30 min tempo run",
  "C4007": "It can be used for exporting outdoor activities with GPS data.",
  "P10431": "6 mile aerobic base",
  "P11761": "30 min Run (Aerobic Endurance)",
  "C4008": ".kml",
  "H9112": "Efficiency Factor",
  "H9111": "{num}Problem(s)",
  "H9114": "Route Name",
  "H9113": "Variable Index",
  "C4010": ".csv",
  "C4011": "This file type provides lap data and is good for analyzing splits.",
  "T1077_desc": "Starting Position:\nBend the arm, bend the body, support the ground, keep the back and waist straight, both legs straight, feet together.\n\r\nAction:\nUse lower limb strength to beat the legs apart for about 60°, pause briefly to beat again to return to the Starting Position, and repeat until the recommended number of times.\n\r\nTips:\nKeep your waist and back straight and your arms unbent.",
  "T1132_desc": "Starting Position:\nLie flat on a yoga mat with your knees at a 90-degree Angle and place your hands flat on the floor with your arms at your sides.\n\r\nAction:\nRaise the hips and hips as high as possible, leaving the rest of the body as it is, and lowering them slowly after a brief pause.\n\r\nTips:\nPay attention to the power source, do not use your hands and feet for power.",
  "T1351_desc": "-Starting Position:\nSit on the seat of the pulldown trainer and stabilize your lower extremities by placing your feet firmly on the ground.\nKeep your back naturally straight and tighten your core to stabilize your body. Slightly lower and extend your shoulders back, and lean your head and torso slightly forward.\nHold the pull-up bar with your hands at shoulder-width distance, palms facing forward.\n\n-Action:\nSink your shoulder blades and fire your latissimus dorsi muscles to drive your upper arms downward, slowly pulling the pull-up bar down along the back of your head to ear height.\nAfter a brief pause at the lowest point, slowly and in a controlled manner, extend your arms upward to return to the starting position.\n\n-Tip:\nExhale on the pull down and inhale on the return.\nChoose the right weight.\nControl the speed and amplitude of the pull down to avoid injury. Stop this movement if you feel shoulder or neck discomfort during the exercise.",
  "P10447": "1:45 base trail",
  "P11779": "40 min Easy Run",
  "P10448": "7 mile tempo",
  "P11778": "40 min Aerobic/Low Intensity Run",
  "P10449": "1 hour base trail run",
  "P10443": "8x 1/2 mile threshold, 1/2 mile base",
  "P11775": "40 min Run (Aerobic Endurance)",
  "C4012": "We recommend using \"fit\" file to upload activity data to other Apps such as Strava and TrainingPeaks. If you want to edit activity data or share with your friends, \"tcx\", \"gpx\" or \"kml\" files will work for you. CSV files are recommended for segment analysis.",
  "P10444": "5 mile base trail run",
  "P11774": "4 Miles Easy",
  "C4013": "File: {OvO} KB",
  "P10445": "1:10 trail run base",
  "P11777": "45 min Run (Aerobic Endurance)",
  "C4014": "Download to:",
  "P10446": "2x40 minute tempo on trail",
  "P11776": "45 min Run (Aerobic Endurance)",
  "C4015": "Browse",
  "P11771": "35 min Aerobic/Low Intensity Run with Pick Ups",
  "C4016": "Set as default path",
  "P10440": "50 minutes at tempo: trail run",
  "P11770": "35 min Aerobic/Low Intensity Run",
  "P10441": "6 miler with strides",
  "P11773": "3km - Breathing",
  "P10442": "2:15 trail run with tempo",
  "P11772": "35 min easy run",
  "P11780": "40 min easy run",
  "T1391": "Foam Rolling - Upper Back",
  "T1392": "Single Arm Overhead Farmers Walk",
  "T1390": "Foam Rolling - Chest",
  "P10418": "1600, 1200, 800, 400, 1600",
  "P10419": "50k Race!",
  "P11749": "30 min Easy Run",
  "P10414": "10x400 at anaerobic power",
  "P11746": "30 min aerobic endurance",
  "P10415": "6x1k above threshold",
  "P11745": "30 min aerobic endurance",
  "P10416": "3x2 mile threshold, 1 mile base",
  "P11748": "30 min Aerobic/Low Intensity Run with Pick Ups",
  "P10417": "10x800 builders",
  "P11747": "40 min Run (Aerobic Endurance)",
  "P10410": "8x400 above threshold, 400 anaerobic",
  "P11742": "3 miles at marathon pace",
  "P10411": "4x1 mile above threshold",
  "P11741": "2km - Breathing",
  "P10412": "2 mile base, 6 mile tempo",
  "P11744": "30 min aerobic endurance",
  "P10413": "3 mile aerobic endurance",
  "P11743": "3 miles at marathon pace",
  "P11740": "25 min tempo run",
  "P10429": "4 mile with strides",
  "P10425": "8 mile base run",
  "P11757": "30 min Run (5'00\"-5'15\")",
  "P10426": "3 mile tempo",
  "P11756": "30 min lactate threshold run",
  "P10427": "5 mile z2",
  "P11759": "30 min Run (5'00\"-5'15\")",
  "P10428": "5x 1/2 mile z2, 1/2 mile z3",
  "P11758": "30 min Run (5'00\"-5'15\")",
  "P10421": "12 mile run with last 4 tempo",
  "P11753": "30 min easy run",
  "P10422": "4 mile zone 2",
  "P11752": "30 min easy run",
  "P10423": "3 mile zone 2",
  "P11755": "30 min easy run",
  "P10424": "9 mile z2",
  "P11754": "30 min easy run",
  "P11751": "30 min easy run",
  "P10420": "16 mile trail run",
  "P11750": "30 min easy run",
  "T1200_desc": "Starting Position:\nKeep your upper body straight, hold the elastic band tightly with one arm, bend your elbows, keep your waist straight, and open your legs forward and backward to stabilize the center of gravity.\n\nAction:\nPull the elastic band to one side of your body, and move your arms back and forth naturally according to the rhythm. At the same time, your legs can jump back and forth alternately according to the rhythm.Repeat to recommended times.\n\nTip:\nRequire light and flexible landing;Expiratory row after pulling, request acceleration burst;Swing your arms in harmony with nature.\n\nPractical Application:\nDiagonal force control can improve the integration ability of the body and improve the movement efficiency of running.",
  "S6826": "Water.io Training Plan",
  "T1087_desc": "Starting Position:\nAdjust the suspension rope so that the handle is at the right height and below the waist.Stand up and hold the handle and lean toward the pulley in a push-up Position, keeping the body straight without bending the waist or back.\n\r\nAction:\nKeeping your arms straight, lean further toward the suspended pulley, bringing your body closer to the ground, stretch your shoulders, and raise your arms above your head.When the movement reaches its maximum, pause briefly and slowly return to the Starting Position.\n\r\nTips:\nKeep your spine neutral and the rest of your body straight. The shoulder is the only joint that moves.",
  "T1361_desc": "-Starting Position:\nFeet apart, shoulder-width apart, hands on medicine ball.\n\n-Action:\nRotate your waist and shoulders on the axis of your body's midline. Raise the medicine ball above your head and build up the energy for a downward smash.\nLean your torso slightly forward and bend your knees and hips to quickly release the force of the rotation and downward smash.\nWith the rebounding ball, return to the starting position and smash again in the opposite direction.\n\nTip:\nPay attention to the consistency of the movement.\nExplosive strength training requires a quick release of force from all parts of the body.",
  "S6824": "Steady State Health Training Plan",
  "S6822": "TRACKOFIT Training Plan",
  "T1310_desc": "-Starting Position:\nFeet apart, shoulder-width apart or slightly narrower, back straight, core tight. Grasp weights firmly with both hands so that they are at your sides and your arms hang naturally.\n\n-Action:\nSlowly march forward in small steps.\nKeep your back straight, shoulders open, shoulder blades down, head up, and spine in a neutral position as you travel.\n\n-Tips:\nStop the workout when you experience discomfort.\nTighten your core throughout to avoid swaying your body.\nYou can opt for one-handed weights that can better improve core stability.",
  "T1035_desc": "Starting Position:\nLie down on the mat with your back relaxed and your hands at your sides, palms facing down.Keep your upper back firmly pressed to the ground during the exercise.\n\r\nAction:\nContract your abdomen, lift your legs 90 degrees from your body, and lift your hips slightly until you can no longer lift them, then stop moving and slowly return to your Starting Position.\n\r\nTips:\nLegs as far as possible to keep straight and stable, control leg movement in the process of movement, do not be affected by inertia.",
  "SQ8001": "7-Day Tot. TL",
  "SQ8003": "Recommended:",
  "SQ8002": "Total Load:",
  "S5790": "Glucovibes Training Plan",
  "T1100_desc": "Starting Position:\nPlace a BOSU on the floor, platform side up. Adopt a push up Position with hands in a medium grip Position on top of the BOSU platform.\n\r\nAction:\nPush yourself up by extending your arms and lower yourself back down after a short pause.\n\r\nTips:\nBreathe out while pushing yourself up and breathe in while lowering yourself down.",
  "S5798": "14k Easy + 6 Strides",
  "S5799": "10k Easy",
  "S4490": "Above Threshold",
  "S4491": "Training Load",
  "S4494": "Target Power",
  "S4495": "Target Speed",
  "S4492": "Target HR",
  "S4493": "Target Pace",
  "S4498": "% Lactate Threshold HR",
  "S4499": "% Max Heart Rate",
  "S4496": "Target Cadence",
  "S4497": "Target Cadence",
  "T1335_desc": "-Starting Position:\nSit in a seated position, maintaining postural stability through foot, hip, chest, and arm contact with the apparatus. Hold the handles of the apparatus with both hands.\n\n-Action:\nWith two hairs, bend your elbows to drive the handles upward. Pause briefly after reaching maximum amplitude.\nGenerate power to control speed and slowly return to the starting position.\n\n-Tip:\nExhale as you bend and exhale as you return.\nStop training if you feel discomfort during the movement.",
  "R6008": "Not Set",
  "R6009": "Heart Rate",
  "P10197": "10 mile aerobic endurance",
  "R6004": "Time",
  "P10198": "2x1 mile aerobic power",
  "R6005": "Distance",
  "P10199": "8 mile with 4x1 marathon pace",
  "R6006": "Load",
  "R6007": "Intensity Type",
  "T1010_desc": "Starting Position:\nLie prone on the floor with forearms supporting the upper body.\n\r\nAction:\nLift the body off the floor. Squeeze the gluteal muscles. The back should be straight. Your weight should be supported on the forearms and toes only.\n\r\nTips:\nEnsure your hips are not too low.Keep your body straight.",
  "R6001": "Training Type",
  "R6002": "Training Name",
  "R6003": "Target Type",
  "R6015": "Training Types",
  "R6011": "Power",
  "R6012": "Cadence",
  "R6013": "Add to calendar",
  "R6014": "Not Set",
  "R6010": "Pace",
  "P10179": "16 mile long run building in effort",
  "E2018": "The password has been entered incorrectly multiple times. Please retrieve the password or contact customer service.",
  "E2016": "Profile picture file needs to be smaller than 5M",
  "P10175": "Uphill Pyramid",
  "T1028_desc": "Starting Position:\nHold a dumbbell in one hand, with one foot on the floor and the other kneeling on the bench.Keep your upper body bent, parallel to the ground, your back straight, and keep your head up and looking forward.The upper arm on the weight-bearing side is close to the upper body and parallel to the ground, with the forearm down and naturally perpendicular to the ground, and the other arm balanced on a flat bench.\n\r\nAction:\nHolding the upper arm in place, contract the triceps to lift the dumbbell and exhale.Until the arms are fully extended.Pause at the top, then slowly return the dumbbell to its Starting Position, inhaling.\n\r\nTips:\nKeep everything still except the weight bearing arm.",
  "P10176": "Fartlek run, 4 miles of effort",
  "P10177": "6x1 mile threshold intervals",
  "P10178": "progressive 10 miler",
  "P10182": "5x1 mile threshold 1 base",
  "P10183": "Fartlek run, 6 miles of effort",
  "P10184": "progressive 12 miler",
  "P10185": "8 mile aerobic power run",
  "P10180": "6 mile aerobic power run",
  "P10181": "5x2 mile threshold repeats",
  "S8004": "Vekta Training Plan",
  "S8002": "SwimUp Training Plan",
  "E2008": "This account is not registered",
  "P10186": "7x1 mile threshold 1 base",
  "P10187": "14 miler with aerobic power pick ups",
  "P10188": "Fartlek run, 8 miles of effort",
  "P10189": "7x1 mile threshold intervals",
  "P10193": "6 mile base",
  "P10194": "4 mile aerobic endurance run",
  "P10195": "8 mile aerobic endurance",
  "P10196": "5 mile aerobic endurance",
  "P10190": "progressive 14 miler",
  "P10191": "26.2.. Race day",
  "P10192": "12 mile aerobic endurance",
  "T1071_desc": "Starting Position:\nPut your fingers behind your head and keep your upper body straight.\n\nAction:\nWith both hands behind the head pressing forward slowly resist using the neck muscles to bring your head back to the starting position. You should feel the muscles in theck being engaged\n\nTips:\nWhen the head is flexed and stretched, the body should not lean forward and backward, be careful not to exert too much force, step by step, to avoid neck sprain. Do not allow any rotation of the neck, but only flexion and extension.",
  "T1342_desc": "-Starting Position:\nSit in a seated position, keeping your lower extremities stabilized, your back straight and slightly tilted back. Palms forward, arms extended to just above head, hold handles of apparatus.\n\n-Action:\nPower up at the back and drive the elbows downward. Pause briefly after reaching maximum range of motion.\nUse your back to control the speed and slowly return to the starting position.\n\n-Tips:\nExhale on the pull down and inhale on the release.\nKeep your shoulders relaxed and your body stable.",
  "T1367_desc": "-Starting Position:\nStand on a step or platform at the right height with your hands used for balance.\n\n-Actions:\nLift one foot backward, hanging off the ground, and support your body weight with the other foot. Bend the hip and knee on the supporting side and slowly approach the ground with the raised foot. Once the foot is close to the ground or nudges the ground, extend the supporting leg and return to the starting position.\n\n-Tip:\nAdjust the height of the step to adjust the difficulty of the movement.\nTighten your core and lift or open your hands to keep your balance and movement stable.",
  "W30174": "Start with an easy warm up. For the intervals, push the effort as hard as you can then prioritize recovery and repeat. The goal of this workout is to practice pushing hard and recover quickly.",
  "TG1004": "Confirm to set this member as an athlete?",
  "W30175": "Start with an easy warm up. For the 15 sec. sprints focus on a faster cadence to help prepare for the main set. Then after a recovery transition to the 8 sec intervals and push for max effort.",
  "TG1005": "Confirm to transfer the team lead role to this member?",
  "W30172": "Start with an easy warm up and then transition into 4min intervals. It's important to pace yourself through each set so that you can maintain your effort for the entire interval. Keep recovery easy.",
  "TG1002": "Confirm to set this member as a coach?",
  "W30173": "Start with an easy warm up. For the intervals, push the effort as hard as you can then prioritize recovery and repeat. The goal of this workout is to practice pushing hard and recover quickly.",
  "TG1003": "Confirm to remove this member from the team?",
  "P10117": "Kilian Jornet's 12-week advanced training program aims to improve athletes' endurance performance and complete longer distance trail running competitions. The training program consists of workouts like long-distance aerobic endurance running, hill climbing training, etc. The training program includes some ultra-long distance training of more than 4 hours, which meets the needs of athletes who want to complete long-distance trail races or ultra-marathons.",
  "P11449": "This is your final workout before your race this weekend, practice on making these intervals smooth. The 200m strides should be a little faster from your Threshold pace but not a sprint.",
  "W30178": "Start with an easy warm up. For the intervals, push the effort as hard as you can then prioritize recovery and repeat. The goal of this workout is to practice pushing hard and recover quickly.",
  "P10118": "Kilian Jornet's 12-week intermediate trail running plan aims to improve athletes' endurance performance and complete long-distance trail running competitions. The training program consists of workouts like long-distance aerobic endurance running, hill climbing training, etc. Before starting the training, you need to ensure that you have the ability to complete a single running training of more than 2 hours.",
  "P11448": "Keep this super short and easy for your race this weekend!",
  "P12779": "Easy ride",
  "W30179": "45-minute lower body workout that can help you prepare for your upcoming downhill race. The exercises can be bodyweight-focused for beginners or more advanced by adding different types of equipment.",
  "TG1001": "Team Management",
  "P10119": "This is a three-week training plan that will gradually improve the aerobic fitness of runners through a gradual training arrangement. The goal is to help runners develop good running training habits and recognize the structure of scientific training.",
  "W30176": "Start with an easy warm up. For the 10 sec. sprints focus on a faster cadence to help prepare for the main set. Then after a recovery transition to the 5 sec intervals and push for max effort.",
  "W30177": "Start with an easy warm up. For the 10 sec. sprints focus on a faster cadence to help prepare for the main set. Then after a recovery transition to the next 10 sec intervals and push for max effort.",
  "P10113": "An 8-week plan designed for 3:30 marathon runners with high aerobic endurance to run a sub 3:15 marathon. Runners should be prepared to run 5-6 days a week.",
  "P11445": "Strides are not sprints but faster pick ups. Focus on your form going uphill, walk or jog to the bottom before the next interval.",
  "P12776": "Long Ride",
  "P10114": "This plan is designed to showcase key workouts Molly Seidel uses to prepare for her marathon races. Along with key workouts provided by Molly's Coach, Jonathon Green, this plan will also ensure athletes build the proper volume necessary to run a marathon to their potential. If you're looking to train like the pro's, this is a great plan to guide you every step of the way. For a more individualized approach, please visit verdetrackclub.com and reach out to Coach Green for assistance!",
  "P11444": "Easy conversational pace for today's run.",
  "P12775": "Threshold",
  "P10115": "This training plan starts at 25 miles/week and builds to 60+ miles by the end. The first 10 weeks of this plan are designed to build athletes aerobic endurance. The final 10 weeks are specific to trail running demands and meant to peak fitness before competition. Due to all trail events being different, it is recommended that athletes run trails or in conditions that will mimic race day. This plan will ensure your fitness is ready, but individuals should seek out vertical gain or elements to help maximize their readiness. As always, if a runner needs additional days off, please take them. Key days in this plan are Wednesdays and the weekends. You should make those your top priority. Enjoy!",
  "P11447": "Practice your goal pace (threshold) during 1 mile repeats.",
  "P12778": "Easy ride",
  "P10116": "The goal of this training plan is to help guide users to a return to running. This plan will be comprised of walks, walk/runs, and running. This plan will take users through a gradual progression of training and help them return to steady running after 10 weeks of training. Be sure to start at your own pace and comfort level. Training days can be shifted around in your calendar as needed. This plan is designed to help you fit training back into your lifestyle. After the 10 weeks of following this plan, you will have the ability to follow a run specific plan if you prefer. Be sure to keep this fun and within the parameters prescribed. The best way to reach the goal of 10 weeks is through consistency and manageable training. You got this! Enjoy the journey!",
  "P11446": "Focus on your form during the intervals so that it starts to feel like a smooth pace.",
  "P12777": "Threshold",
  "P11441": "Happy race day!! This is the time to put all of your hard work to the test. Remember to include a short warm up jog and a few dynamic exercises prior to the race.",
  "P12772": "Long Ride",
  "W30170": "Warm up with an easy effort. Then focus on 2 sets 3 min intervals at Threshold with 3 min easy recovery. Between sets you will have 5 mins of recovery. Finish with a 20 min steady tempo then cool down.",
  "TG1008": "You do not have permission to add this user.",
  "P10110": "6-week mountain running training designed to increase your ability to sustain higher intensities on hilly and technical terrain. This plan focuses on longer days out at low/moderate intensities. It contains a 2-block buildup without taper time, but highly specific to a wide variety of mountain projects. Athletes should be prepared for 6 running days up to 80km (50miles) weekly. Access to hilly terrain is mandatory.",
  "P11440": "This is your first workout practicing your goal pace. Make sure to slow the recoveries down so that you can put the effort into the threshold intervals.",
  "P12771": "Long Ride",
  "W30171": "Start with an easy warm up and then transition into 6min intervals. It's important to pace yourself through each set so that you can maintain your effort for the entire interval. Keep recovery easy.",
  "TG1009": "Search",
  "P10111": "This training plan is designed to build athletes volume up towards 50 miles/week while preparing them to run a 3:15-3:35 marathon. Athletes will complete a mix of threshold intervals mid-week, aerobic endurance base miles for volume, and marathon specific workouts to dial in their pacing. Athletes should have a foundation of 30-40 miles/week before starting this plan.",
  "P11443": "This should be an easy recovery run post speed workout.",
  "P12774": "Threshold",
  "TG1006": "Confirm to leave the team?",
  "P10112": "This plan starts at 26 miles/week and builds up to 40/week before your taper into the marathon. The majority of this plan has athletes running at their aerobic endurance heart rate, or specific marathon pacing for a 4:00-4:30 marathon finish (9:09-10:17/mile pace). Athletes should be able to run 25-30 miles/week before starting this program. As athletes progress through the training plan, they should utilize the marathon specific workouts to gain a realistic expectation of race day. If you're able to perform all specific workouts below 9:09/mile pace, then perhaps a sub 4 marathon is in your future. If you're struggling to hold 10:17/mile pace, then perhaps above 4:30 is more realistic. Feel free to adjust the specific days as needed, while leaving the aerobic endurance days in place!",
  "P11442": "Focus on your goal 10k pace during the 5 minute intervals. Ease into each set so that you are not feeling completely fatigued by the final set.",
  "P12773": "Threshold",
  "TG1007": "Confirm to delete the team?",
  "S5804": "20k Long Run",
  "S5805": "30k Long Run",
  "P11450": "Make sure to include a dynamic warm-up prior to this workout. A track would be ideal for these intervals.",
  "P12781": "Easy ride",
  "S5802": "14k Easy",
  "P12780": "Easy ride",
  "S5803": "18k Easy",
  "S5808": "8k Easy",
  "S5809": "11k Easy",
  "S5806": "4k Tempo ",
  "S5807": "6k Tempo ",
  "W30169": "Warm up with an easy effort. Then focus on 2 sets 3 min intervals at Threshold with 3 min easy recovery. Between sets you will have 5 mins of recovery. Finish with a 20 min steady tempo then cool down.",
  "T1369_desc": "-Starting Position:\nKneel on the floor with your knees, hands on the handles of the ab wheel, arms straight, and the ab wheel directly in front of your body. Keep your back straight and core muscles tight.\n\n-Action:\nSlowly and steadily roll the ab wheel forward while moving your body weight forward. Keep your arms straight and core tight during the roll.\nDepending on your ability and the tolerance level of your abdominal muscles, control how far the wheel rolls forward.\nAfter reaching the maximum rolling distance, slowly pull the wheel back to the starting position.\n\nTips:\nInhale as you roll forward and exhale as you pull back.",
  "S5800": "12k Easy",
  "S5801": "12k Easy + 6 Strides",
  "W30185": "Eccentric means to slow down the movement. Lower down for a 4 second count and back up for 1. Complete on both sides as body weight or increase the resistance with bands, dumbbells or barbells.",
  "TG1015": "Team Photo",
  "W30186": "After warm up, complete 6 intervals of various distance and take 90 second rests in between. Adjust the intensity and target based on your fitness condition.",
  "TG1016": "Location",
  "W30183": "Built by Roap Coaching. This is a conclusive climbing warm-up for intermediate (V4-7) climbers. RPE no higher than a 6/10 (locks and density hangs)",
  "TG1013": "This user does not exist",
  "W30184": "Built by Roap Coaching. The comprehensive ROAP warm-up for advanced climbers (V8 and above). RPE 8/10 for max hangs",
  "TG1014": "Team Name",
  "P10128": "This plan is designed for runners aiming to complete a half marathon in 1 hour and 40 minutes. It includes 3–4 runs per week, with a moderate weekly volume and a progressively faster training pace.",
  "W30189": "This workout is designed to enhance your core strength, which in turn can lead to improved running performance and a reduced risk of injuries. This workout will be a combination of various floor exercises that will be time based instead of your typical counting reps. If you would like to progress these exercises to be more challenging, add resistance bands or dumbbells.",
  "TG1011": "Add",
  "P10129": "This plan is designed for runners aiming to complete a half marathon in 1 hour and 50 minutes. It includes 3–4 runs per week, with a moderate weekly volume and a progressively faster training pace.",
  "P11459": "After a short part at easy intensity, complete medium intervals at tempo followed by a short sustained rest. Make sure you keep the tempo intensity as steady as possible.",
  "TG1012": "Delete",
  "W30187": "This is a 30-minute full-body workout that includes eccentric and isometric exercises. You can do each exercise as body weight or increase the resistance with bands, dumbbells or barbells.",
  "W30188": "This is a time-based workout that can be completed outside or on a treadmill. COROS Coaches created this workout to help runners feel more comfortable on a hilly route or the trails.",
  "TG1010": "Enter member email",
  "P10124": "This plan is designed for runners aiming to complete a 10K in 50 minutes. It includes 3–4 runs per week, with a moderate training volume and a progressively faster pace over time.",
  "P11456": "After the warm up of your choice, complete a steady state ride by maintaining an easy, yet sustained HR throughout. Make sure your RPMs are fast enough to emphasize on your cardio.",
  "P12787": "Threshold",
  "P10125": "This plan is designed for runners aiming to complete a 10K in 55 minutes. It includes 3–4 runs per week, with a moderate training volume and a progressively faster pace over time.",
  "P11455": "This should be an easy, conversational paced run.",
  "P12786": "Easy Ride",
  "P10126": "This plan is designed for runners aiming to complete a 10K in 60 minutes. It includes 3–4 runs per week, with a moderate training volume and a progressively faster pace over time.",
  "P11458": "Complete a long easy ride with 2x 8-min bouts at tempo. Make sure you take some time to increase intensity to prevent going too hard too fast.",
  "P12789": "Uphill Threshold",
  "P10127": "This plan is suitable for beginner runners with no prior experience. Over 6 weeks of regular training, it aims to help them build consistent running habits and work toward completing a 10K in 70–80 minutes.",
  "P11457": "Complete a long easy ride with 2x 10-min bouts at tempo. Make sure you take some time to increase intensity to prevent going too hard too fast.",
  "P12788": "Easy Ride",
  "P10120": "Suitable for runners who can run 5km in about 30min. Over the course of 4 weeks, this plan helps runners gradually improve their 5K performance and work toward a finish time of approximately 25 minutes.",
  "P11452": "Progression style run where you will increase the pace to finish at your goal 10k pace.",
  "P12783": "Accelerations",
  "W30181": "This workout will help focus on your VO2 Max. It is important to jog or even walk the recovery intervals and not try to run a faster pace.",
  "TG1019": "New Member",
  "P10121": "Suitable for runners who can run 5km in about 35min. Over the course of 4 weeks, this plan helps runners gradually improve their 5K performance and work toward a finish time of approximately 30 minutes.",
  "P11451": "Remember that strides are not sprints and just faster pick-ups to help with leg turnover and form.",
  "P12782": "Easy ride",
  "W30182": "Built by Roap Coaching. This is a conclusive warm-up for beginner climbers (V0-3/5.6-5.11). RPE no higher than a (6/10 locks)",
  "P10122": "Suitable for novice runners with no prior experience, this 4-week plan focuses on building consistent running habits and working toward the goal of completing a 5K in 35–40 minutes.",
  "P11454": "Strides are not sprints but faster pick ups. Focus on your form going uphill, walk or jog to the bottom before the next interval. Adding in 5 minutes at your goal pace before the strides",
  "P12785": "Accelerations",
  "TG1017": "Team Intro",
  "P10123": "This plan is designed for runners aiming to complete a 10K in 45 minutes. It includes 3–4 runs per week, with a moderate training volume and a progressively faster pace over time.",
  "P11453": "Focus on your goal 10k pace for the 20 minute interval.",
  "P12784": "Accelerations",
  "W30180": "This workout will help focus on your VO2 Max. It is important to jog or even walk the recovery intervals and not try to run a faster pace.",
  "TG1018": "Add New Members",
  "P12790": "Long Ride",
  "Y9001": "Threshold Pace Zones",
  "P11461": "Complete a long easy ride with 3x 8-min bouts at tempo. Make sure you take some time to increase intensity to prevent going too hard too fast.",
  "P12792": "Threshold",
  "Y9002": "Threshold Pace",
  "P10130": "This plan is designed for runners aiming to complete a half marathon in 1 hour and 40 minutes. It includes 3–4 runs per week, with a weekly volume that starts low and builds to moderate levels over time.",
  "P11460": "Complete a long easy ride with 2x 5-min bouts at tempo. Make sure you take some time to increase intensity to prevent going too hard too fast.",
  "P12791": "Easy Ride",
  "Y9003": "Threshold Pace:",
  "Y9004": "Pace Zones",
  "T1042_desc": "Starting Position:\nLie down on your back on the incline bench and grasp the barbell with both hands in a medium-grip Position.\n\r\nAction:\nPush the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.\n\r\nTips:\nBreathe out while pushing the bar and breathe in while lowering it back.",
  "Y9005": "Zone 1",
  "Y9006": "Zone 2",
  "Y9007": "Zone 3",
  "Y9008": "Zone 4",
  "Y9009": "Zone 5",
  "W30152": "Use this workout to raise your lactate threshold through repeated bouts at a comforably hard pace. Try to maintain an even-pace throughout.",
  "W30153": "This is a 30-minute full body workout that will include multi-planar movements. It can be bodyweight focused or to make the moves more challenging add resistance bands or weights.",
  "W30150": "Use this workout to raise your lactate threshold through repeated bouts at a comfortably hard pace. Try to maintain an even-pace throughout.",
  "W30151": "Use this workout to raise your lactate threshold through repeated bouts at a comforably hard pace. Try to maintain an even-pace throughout.",
  "P11427": "You did it! Now is your time to see all of your hard work come to life. Make sure to warm-up prior to the race with a short jog and a few dynamic exercises. Good luck and have fun!!",
  "P12758": "Tempo",
  "W30156": "Built for those looking to enhance their bouldering ability. Stefano guides you through one of his typical workouts he utilizes to prepare for competition.",
  "P11426": "Focus on a smooth transition with these 5k pace intervals. Remember to start out on the slower end of your Zone 5 and build the base during each interval. Jog or walk the recoveries.",
  "P12757": "Tempo",
  "W30157": "Built for endurance, athletes should progress towards and above their onsite ability throughout this workout. As soon as you lower back down, take 5-10 seconds and start your next route.",
  "P11429": "Effort should be easy and conversational. Remember to include a few dynamic exercises before starting this run.",
  "W30154": "Sasha's Progressive Bouldering Workout. Build effort through warm up followed by 2x3 routes at increasing efforts and then 3 problems at your limit. 15 min cool down with core workout of choice.",
  "P11428": "Focus on your fueling and running form during this run. Effort should be easy and conversational.",
  "P12759": "Long Ride",
  "W30155": "Follow one of Stefano Ghisolfi's go-to climbing sessions utilized for building overall performance. Athletes will progress from easier routes to onsite and above as they push their peak ability",
  "P11423": "3:00 intervals should be at your 5k pace or Zone 5, Anaerobic Endurance. Focus on your breathing and form during the 5k intervals. Jog or walk your recoveries.",
  "P12754": "Easy ride",
  "P11422": "2:00 intervals should be at your 5k pace or Zone 5, Anaerobic Endurance. Focus on your form and breathing during the faster intervals, jog or walk the recoveries.",
  "P12753": "Easy ride",
  "P11425": "12x400m at 5k pace. Jog or walk the 200m recoveries. If you are feeling exhausted by the last few intervals switch to the cool down.",
  "P12756": "Long Ride",
  "P11424": "These intervals should feel smooth and focused on your Zone 3, Aerobic Power. Slow down to your easy pace, Zone 2 for recoveries.",
  "P12755": "Easy ride",
  "P12750": "Long Ride",
  "T1252_desc": "-Starting Position:\nLie on your back with your legs bent at the knees, hands naturally at your sides and arms straight.\n\n-Actions:\nAbdominal force, drive the legs towards the chest, reach the maximum amplitude and then pause briefly, slowly return to the starting position.\n\n-Tips:\nExhale as you lift your legs and inhale as you return.",
  "P11421": "Focus on your form when running uphill, walk or jog the downhills for recovery. If on treadmill use 5-6% incline",
  "P12752": "Easy ride",
  "P11420": "Make sure you are fully warmed up before starting this workout. The first set of 200m intervals is at 5k pace, the second set of 200m intervals is a little faster at 3k pace. Walk or jog recoveries!",
  "P12751": "Easy ride",
  "Y9010": "Zone 6",
  "S5826": "40min Easy",
  "Y9011": "Pace Range",
  "S5827": "26k Long Run",
  "Y9012": "Running Fitness:",
  "S5824": "12k Long Run",
  "Y9013": "Endurance",
  "S5825": "17k Long Run",
  "Y9014": "Threshold",
  "Y9015": "Speed",
  "Y9016": "Sprint",
  "Y9017": ">30km",
  "Y9018": "~10km",
  "W30149": "Start with an easy warm up and then transition into 2min intervals. It's important to pace yourself through each set so that you can maintain your effort for the entire interval. Keep recovery easy.",
  "Y9019": "~3km",
  "W30147": "Complete a 3hour steady state ride by maintaining an easy, yet sustained HR throughout. This will help to build your endurance for longer efforts.",
  "W30148": "Complete a 4.5hour steady state ride by maintaining an easy, yet sustained HR throughout. This will help to build your endurance for longer efforts.",
  "S5822": "15k Easy + 6 Strides",
  "S5823": "10k Long Run",
  "S5820": "9k Easy + 6 Strides",
  "S5821": "11k Easy + 6 Strides",
  "W30163": "This is a simple 10-minute workout that you can do anywhere because there is no equipment required. If you want to make certain moves more challenging, you can add bands or weights.",
  "W30164": "Complete a 2hour steady state ride by maintaining an easy, yet sustained HR throughout. This will help to build your endurance for longer efforts.",
  "W30161": "Grades can be harder if you already know the problems (suggested).Choose 4 boulders of the same grade and climb them in a row with no rest in between. Rest 5 minutes. 4 sets. Choose the boulders so that you can barely complete the last one or drop at the last move. Grades can be harder if you already know the problems (suggested).",
  "W30162": "These shorter tempo efforts will help you to eventually hold a steady tempo pace for a longer period of time. Make sure to include a dynamic warm-up before starting this workout.",
  "P10106": "A 10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected. This plan is in metric.",
  "P11438": "For the 4x1 minute repeats aim to practice your 10k goal pace (threshold). Slow down your pace for all recoveries so that you can put all your effort into the intervals and tempo section.",
  "P12769": "Easy ride",
  "W30167": "Warm up with an easy effort. For 120-minutes attempt to maintain a steady tempo pace before transitioning to your cool down.",
  "P10107": "The goal of this training plan is to increase time at threshold and VO2 throughout the weeks. Weekly volume will stay relatively consistent with only an increase in intensity serving to create change. Athletes should be prepared for 5-6 days/week running with 25-40 miles/week volume. Emphasis each week will be on key threshold or VO2 sets. Base runs are meant to maintain volume and help athletes recover. Do not over exceed easy run paces. At the end of these 8 weeks, please perform a 5k test. If your threshold pace changed, you should see new zones and be able to re-apply this training plan if more threshold work is desired.",
  "P11437": "The 2 minute intervals should be at your 10k pace (threshold) it's important that you slow down your pace for the 2 minutes recoveries.",
  "P12768": "Easy ride",
  "W30168": "Warm up with an easy effort. Then focus on 2 sets 3 min intervals at Threshold with 3 min easy recovery. Between sets you will have 5 mins of recovery. Finish with a 10 min steady tempo then cool down.",
  "P10108": "This plan is designed to keep athletes moving through the off-season. We will incorporate 15-25miles/week of running along with cross-training activities. Athletes can mix in any cross-training activity where \"cycling\" is labeled. The overall goal will be to have athletes healthy and motivated when they reach their next training season. Be sure to keep things relatively easy during this portion of the year. This is meant to help you recover while staying fit.",
  "W30165": "Warm up with an easy effort. For 60-minutes attempt to maintain a steady tempo pace for 20 min intervals before transitioning to your cool down.",
  "P10109": "For athletes looking to start this training plan, we recommend they have at least 80 Base Fitness and average above 40 miles/week running. If you are not at this level yet, please follow one of our other training plans to reach this point. This plan is designed to build athletes fitness over the course of 12 weeks and have them ready to run a 100 mile ultra-marathon. The plan consists of strength and running to ensure athletes have the muscular strength and endurance required. Key workouts each week are the long runs on the weekends. If you need to shift your schedule around that is fine, but focus on the long days and building your aerobic endurance!",
  "P11439": "Focus on your form during the 90 second 10k pace intervals. This is your final speed workout before race day next week!",
  "W30166": "Warm up with an easy effort. For 90-minutes attempt to maintain a steady tempo pace before transitioning to your cool down.",
  "P10102": "This 10-week trail running plan focuses on improving your effort pace threshold as well as increasing your time on feet prior to the 50k ultra. The key workouts of this plan occur on Thursday and Sunday. Runners should have access to hilly terrain for an optimal progression and be able to run at least 5x/week for up to a total weekly training time of 11 hours. Do not hesitate to reach out to us via coach{'@'}coros.com for feedback and insights on your training journey!",
  "P11434": "For the 3 minute efforts practice your half marathon pace (aerobic power) and for the 1 minute efforts practice your 10k goal pace (threshold).",
  "P12765": "Tempo",
  "P10103": "A 12-week plan designed to help users complete a 800 meter swim, 12.4 mile bike, and 3.1 mile run. This plan will utilize heart rate training to ensure proper and efficient training. Athletes should understand basic swimming technique before beginning. Athletes should also be able to train 4-5 times a week for 30-45 minutes a day prior to starting this plan.",
  "P11433": "This is a 1-hour workout that will include speed play with your 10k pace. Ease into the 1 minute 10k pace intervals.",
  "P12764": "Long Ride",
  "P10104": "This 6-week training plan is for users who wish to begin running with a safe and progressive training plan towards a first 5km. No previous experience is needed in order to begin this plan. This plan includes 3 sessions per week with a focus on cadence and breathing. For assistance, send us an email at coach{'@'}coros.com and we will be happy to assist you through the process!",
  "P11436": "Use this run to help practice your race day pace. The half mile intervals should be challenging but not leaving you overly fatigued.",
  "P12767": "Easy ride",
  "P10105": "A 14-week plan designed for runners who want to run a 5k in 25 minutes. Runners should be prepared to run 5 days a week.",
  "P11435": "6x600m at Threshold, 400m at aerobic endurance. During the intervals focus on your running form with a strong arm swing and knee drive.",
  "P12766": "Easy ride",
  "P11430": "Keep this super easy to shake out your legs before the race. Remember that strides are not sprints but faster pick ups. Come to a full rest for the recoveries.",
  "P12761": "Easy ride",
  "P12760": "Easy ride",
  "W30160": "Choose 8 boulders and climb them in a row from the easiest to the hardest with 2’30’’ rest in between, then reverse. You can attempt every boulder up to 2 times, but you should be able to complete all of them. You can fail on the 2 hardest one, but you should still be able to do big links on them.",
  "P10100": "This 16-week heart rate based plan focuses on improving your threshold pace through high-intensity workouts and high volume. Runners should be prepared to run 6x/week from 20 to 60 miles. Tuesday and Friday workouts are the specific higher-intensity sessions, but feel free to switch them around based on your schedule. Because the plan is based on your Threshold HR Zones, we encourage you to complete a Running Fitness Test at the beginning to ensure you are training in the right zones. Do not hesitate to reach out to us via coach{'@'}coros.com for feedback and insights on your training journey!",
  "P11432": "Keep this at an easy conversational pace.",
  "P12763": "Easy ride",
  "Y9020": "~400m",
  "P10101": "This 10-week trail running plan focuses on improving your aerobic base as well as being able to recovery at higher intensity on trails. The key workouts of this plan occur on Wednesday and Sunday. Runners should have access to hilly terrain for an optimal progression and be able to run at least 5x/week for up to a total weekly training time of 8 hours. Do not hesitate to reach out to us via coach{'@'}coros.com for feedback and insights on your training journey!",
  "P11431": "4x600m at Threshold, 400m at aerobic endurance. During the intervals focus on your running form with a strong arm swing and knee drive.",
  "P12762": "Easy ride",
  "Y9021": "Training Status",
  "Y9022": "Excessive",
  "S5816": "JUANDELAFTRAILRUNNING Training Plan",
  "Y9023": "Optimized",
  "P12770": "Long Ride",
  "S5813": "24k Long Run",
  "Y9024": "Maintaining",
  "S5814": "19k Long Run",
  "Y9025": "Performance",
  "S5819": "4k Easy + 6 Strides",
  "Y9026": "Decreasing",
  "Y9027": "Recovery",
  "S5817": "COROS Official",
  "Y9028": "Fresh",
  "S5818": "9k Easy",
  "Y9029": "Good",
  "W30158": "Each Set will follow a different focus: 1st set of 6 reps = slopers only, 2nd set of 6 reps = crimp holds only, 3rd set of 6 reps = pinch hold only. Select the appropriate boulders to build power.",
  "W30159": "This is a 20-minute hangboard warm-up.",
  "S5811": "17k Long Run",
  "S5812": "Fartlek Run",
  "S5810": "13k Long Run",
  "P10157": "20 min walk",
  "P11489": "After a light warm up, head over to an easy in Zone 2 throughout the run. Cool down after with light walk and stretching.",
  "P10158": "30 min weekend walk",
  "P11488": "After a light warm up, head over to an easy run in Zone 2 for the first part. Then, increase intensity slightly as if you were at race pace. Make sure to cool down after.",
  "P10159": "30 min fast walk/jog",
  "P10153": "3x8 min fast walk/jog",
  "P11485": "Have fun! You deserve this!",
  "P10154": "50 min walk",
  "P11484": "After a light warm up, head over to an easy run in zone 2 throughout the run. Cool down after with light walk and stretching.",
  "Y9030": "Fatigued",
  "P10155": "2x10 min fast walk/light jog",
  "P11487": "After a light warm up, head over to an easy run in your Zone 2 for the first part. Then complete short bursts at higher-intensity. Make sure to cool down with light walk and stretch.",
  "Y9031": "Exhausted",
  "P10156": "20 min walk",
  "P11486": "After a light warm up, head over to an easy run in your Zone 2 for the first part. Then complete short bursts at higher-intensity. Make sure to cool down with light walk and stretch.",
  "Y9032": "Weekly Activity",
  "P10160": "Hilly long run",
  "P11492": "After a light warm up, complete 1:1 intervals at an intensity similar to your race pace. It's okay for pacto take a while to adjust- aim to find a \"comfortably hard\" pace. Make sure to cool down after",
  "Y9033": "{OvO} hr(s) till full recovery",
  "P10161": "Hilly long run",
  "P11491": "After a light warm up, head over to an easy run in Zone 2 for the first part. Then, increase intensity slightly as if you were at race pace. Make sure to cool down after.",
  "Y9034": "Full Recovery",
  "P10162": "Hilly long run",
  "P11494": "After a light warm up, complete 1:1 intervals at an intensity similar to your race pace. It's okay for pace to take time to adjust- aim to find a \"comfortably hard\" pace. Make sure to cool down after",
  "Y9035": "Base Fitness: The amount of training load to which your body is currently adapted\nLoad Impact: The amount of training load your body has been under for the last 7 days\nIntensity Trend: The difference between Load Impact and Base Fitness indicates the amount of stimulus given to the body in the last 7 days of training. The stimulus can improve fitness quickly within the body's tolerance range, but exceeding the body's tolerance range may increase the risk of injury.\n\n<table border=\"1\" style=\"border-collapse: collapse;width: 100%;\">\n  <tr>\n    <td>Decreasing</td>\n    <td>Low recent Training Load, Base Fitness declining </td>\n  </tr>\n  <tr>\n    <td>Performance</td>\n    <td>Ready to take on significant physical effort </td>\n  </tr>\n<tr>\n    <td>Resuming</td>\n    <td>Increased Training Load is improving your Base Fitness </td>\n</tr>\n<tr>\n    <td>Maintaining</td>\n    <td>Moderate recent Training Load, maintaining Base Fitness </td>\n</tr>\n<tr>\n    <td>Optimized</td>\n    <td>Productive training is increasing Base Fitness </td>\n</tr>\n<tr>\n    <td>Excessive</td>\n    <td>Recent training may be overreaching or excessive </td>\n</tr>\n</table>",
  "P10163": "Hilly long run",
  "P11493": "After a light warm up, complete 1:1 intervals at an intensity similar to your race pace. It's okay for HR to take a while to adjust- aim to find a \"comfortably hard\" pace. Make sure to cool down after",
  "Y9036": "Training Status",
  "Y9037": "You can use your COROS watch to record road running data for more than 25 minutes or complete a Running Fitness test to build your personal COROS Evolab™️ fitness model, which will give you a running fitness and ability score in different categories.The Running Fitness test will help you get a more accurate model of your fitness.\n\nRunning Fitness is a comprehensive endurance metric produced by the Evolab system that incorporates your heart rate data, pace data, and personal physiological information to indicate your race prediction and overall level of performance in a marathon. As your training level increases, so does your running fitness.\n\nCOROS provides you with different categories of running ability evaluation, you can understand your current running ability and the comprehensive level of each category through the system score, so that you can train in a targeted way to improve your running ability in a scientific and effective way.\n\n<table border=\"1\" style=\"border-collapse: collapse;width: 100%;\">\n  <tr>\n    <td>Running Fitness  </td>\n    <td>Marathon (Male)\t</td>\n    <td>Marathon (Female)</td>\n  </tr>\n  <tr>\n    <td>100</td>\n    <td><2:00:00</td>\n    <td><2:14:00</td>\n  </tr>\n  <tr>\n    <td>95</td>\n    <td>2:45:00</td>\n    <td>3:05:00</td>\n  </tr>\n  <tr>\n    <td>85</td>\n    <td>3:30:00</td>\n    <td>3:50:00</td>\n  </tr>\n  <tr>\n    <td>75</td>\n    <td>4:00:00</td>\n    <td>4:20:00</td>\n  </tr>\n  <tr>\n    <td>60</td>\n    <td>6:00:00</td>\n    <td>6:20:00</td>\n  </tr>\n  <tr>\n    <td>40</td>\n    <td>>7:00:00</td>\n    <td>>7:20:00</td>\n  </tr>\n</table>\n\n\nEfficiency from the last run of the day will be displayed. Efficiency may not be available if the activity was not over 10 minutes or if the intensity was too low. \nLow (80% – 95%)\nFair (96% – 98%)\nGood (99% – 101%)\nGreat (102% – 104%)\nExcellent (105% – 120%)",
  "Y9038": "COROS assesses your real-time Recovery based on a combination of your Base Fitness, Training Load and remaining energy since your last exercise. Typically you do not need to be fully recovered before you start the next training session. You can schedule your training according to different Recovery recommendations.\nRecovery 0%-19%       Exhausted\nRecovery 20%-69%     Fatigued\nRecovery 70%-89%     Normal\nRecovery 90%-100%   Fresh",
  "P11490": "After a light warm up, head over to an easy run leading up to HR zone 1 for the first part. Then complete short bursts at higher-intensity. Make sure to cool down with light walk and stretch.",
  "Y9039": "Running Fitness",
  "T1218_desc": "-Starting Position:\nStand with one foot on a stool behind you.\n\n-Action:\nBend the knee of the standing leg and bring the body down until the thigh is nearly parallel to the ground. Then quickly push your foot into the ground and extend, jumping upward with all your strength, your thighs following as far up as they can go. Land with your front foot and cushion your hips and legs.\n\nTips:\nExhale as you build up strength for the jump and inhale as you cushion the fall.\nStop training when you experience discomfort.\nWeights can be used to increase the intensity of the movement.",
  "P10168": "1:1 Hill Fartlek",
  "P10169": "Hill Repeats",
  "P11499": "After a light warm up, head over to an easy run in Zone 2 for the first part. Then, increase intensity slightly as if you were at race pace. Make sure to cool down after.",
  "P10164": "Hilly long run",
  "P11496": "After a light warm up, complete 2 miles to stretch out the legs and get reach for the race. Make sure you dial in on your nutrition/hydration pre-race.",
  "Y9040": "Weekly Training Load",
  "P10165": "Mountain Running Routine",
  "P11495": "After a light warm up, head over to an easy run leading in Zone 2 for the first part. Then complete short bursts at higher-intensity. Make sure to cool down with light walk and stretch.",
  "Y9041": "Training Load is a function of exercise volume (ie: exercise time, exercise distance) and exercise intensity (e.g. exercise heart rate, pace). Training Load represents the amount of exercise stress your body is subjected to.\nCOROS recommends a 7-day Training Load for you based on your Base Fitness and the amount of training completed in recent weeks.\nWeekly Training Load recommendations are based upon the 3:1 training cycle ratio. This means that if you have three consecutive weeks of increased Training Load, the 4th week will have a lower recommendation of Training Load for enhanced recovery. This is a general principle that can be used for improving fitness, but may not apply to your specific goals/training schedule.",
  "P10166": "1:1 Hill Fartlek",
  "P11498": "After a light warm up, head over to an easy run in Zone 2 for the first part. Then complete short bursts at higher-intensity. Make sure to cool down with light walk and stretch.",
  "Y9042": "Resuming",
  "P10167": "1:1 Hill Fartlek",
  "P11497": "After a light warm up, head over to an easy run in Zone 2 1 throughout the run. Cool down after with light walk and stretching.",
  "Y9043": "Training Status will be available in {OvO} days.",
  "P10171": "Hill Repeats",
  "Y9044": "Please enter your COROS account",
  "P10172": "Base run",
  "Y9045": "Verification",
  "P10173": "Base run",
  "Y9046": "Verification code has been sent to your phone {OvO}, valid for 10 minutes",
  "P10174": "Base run",
  "Y9047": "Send a new code({OvO})",
  "Y9048": "New Password",
  "Y9049": "Password",
  "P10170": "Hill Repeats",
  "W30196": "This workout will require no equipment and can be done anywhere! This will be a Tabata style workout- 20 seconds on, 10 seconds off for 8 sets. There is a warm-up and cool-down also included.",
  "W30197": "Short 15 minute warm-up that should be completed indoors before heading out for a run. This include 5-10 minutes of cardio and a few dynamic exercises.",
  "W30194": "Improve strength and speed by adding hill strides to your runs. This workout has 8x30 second hill strides followed by downhill recovery. It is important to note this is not a sprint. Add into training 1-2 times per week.",
  "T1383_desc": "-Starting Position:\nLying prone, place the foam shaft under the calf of the relaxed leg, in contact with the front of the calf, near the knee. With the supporting leg in a kneeling position and arms supporting the body, use your body weight to press the front of the calf against the foam shaft.\n\n-Action:\nDrive the foam roller toward the ankle joint using coordinated force from support points, then return toward the knee area.\nAfter completing one side, repeat identical procedure on the contralateral anterior tibialis region.\n\n-Tip:\nTake care to control the speed of the roll.\nSmall rolls or squeezes can be performed by stopping and adding pressure to areas of muscle tension or sore spots.",
  "W30195": "Improve strength and speed by adding hill strides to your runs. This workout has 2 rounds of 6x30 second hill strides followed by downhill recovery. It is important to note this is not a sprint. Add into training 1-2 times per week.",
  "P10139": "25 min walk",
  "TG1022": "Please enter correct email",
  "W30198": "This workout includes push, pull, squat, hinge, carry and step exercises. Perform exercises on each leg. The goal of this workout is to focus on the muscles used during running.",
  "TG1020": "{OvO} people",
  "W30199": "This workout includes push, pull, squat, hinge, carry and step exercises. The goal of this workout is to strengthen your upper bodyso that you have stronger running form especially when started to get fatigued.",
  "TG1021": "Added Members",
  "P10135": "This plan is designed for runners targeting a 5-hour marathon finish. It includes 3–4 runs per week, with a moderate weekly volume that builds over time.",
  "P11467": "This should not feel like an easy session (RPE 8/10). Slowly progress towards threshold and try to remain seated throughout. This workout should be done on flat or easy uphill (1-5%).",
  "P12798": "Long Ride",
  "P10136": "This heart rate–based plan features a variety of workouts, including easy runs, tempo efforts, and intervals. It’s designed to improve both aerobic capacity and speed while helping runners adapt to race pacing. By following this plan, you'll build up to nearly 50 km of running per week, laying a strong foundation for future marathon training.",
  "P11466": "After the warm up of your choice, complete a steady state ride by maintaining an easy, yet sustained HR throughout. Make sure your RPMs are fast enough to emphasize on your cardio.",
  "P12797": "Easy Ride",
  "P10137": "20 min walk",
  "P11469": "Aim for an RPE of 6-7/10. To achieve the purpose of this workout, keep a consistent intensity. Make sure to fuel, otherwise this will result in an ineffective workout.",
  "P10138": "20 min walk",
  "P11468": "This should not feel like an easy session (RPE 8/10). Find an easy grade hill (5-8%) that is at least 5min long and roll back down. Try to remain seated throughout with a high cadence.",
  "P12799": "Threshold",
  "Y9050": "Password must be 6-20 characters and contain both numbers and letters",
  "P10131": "This plan is designed for runners preparing to complete their first half marathon. It includes 3–4 runs per week, with a weekly volume that starts low and builds to moderate levels over time.",
  "P11463": "The workout starts with 3x short bursts followed by 8x threshold intervals. Progressively move in this zone for the first minute, then maintain it for the 2nd minute.",
  "P12794": "Hill Bursts",
  "W30192": "A 50 minutre workout where you will gradually increase and then decrease the intensity of the intervals. This will create a pyramid-shaped intensity profile for your workout. Make sure to include a warm up and cool down to prevent any injuries",
  "Y9051": "Resend",
  "P10132": "This plan is designed for runners targeting a 3-hour and 30-minute marathon finish. It includes 3–4 runs per week, with a moderate weekly volume and a progressively increasing training pace.",
  "P11462": "Complete a long easy ride with 3x 12-min bouts at tempo. Make sure you take some time to increase intensity to prevent going too hard too fast.",
  "P12793": "Easy Ride",
  "W30193": "This endurance workout is for climbers that are looking to build their muscular endurance.",
  "Y9052": "Incorrect code",
  "P10133": "This plan is designed for runners targeting a 4-hour marathon finish. It includes 3–4 runs per week, with a moderate weekly volume that builds over time.",
  "P11465": "Complete a steady state ride by maintaining an easy, yet sustained HR throughout. Then complete short accelerations past threshold. Each burst should feel around RPE 8-9/10.",
  "P12796": "Easy Ride",
  "W30190": "This interval workout has 2-min and 1-min high-intensity efforts. During the 1-min intervals, aim for all-out effort and do not focus on HR. Try to bring your HR down as much as possible during rest.",
  "Y9053": "The verification code is requested too frequently. Please try again later",
  "P10134": "This plan is designed for runners targeting a 4-hour and 30-minute marathon finish. It includes 3–4 runs per week, with a moderate weekly volume that builds over time.",
  "P11464": "The workout starts with 3x short bursts followed by 10x threshold intervals. Progressively move in this zone for the first minute, then maintain it for the 2nd minute.",
  "P12795": "Long Ride",
  "W30191": "This 50 minute upper body workout is tailored to athletes of all experience levels. You can make the exercises more challenging by increasing the weight, the number of repetitions, or the duration of your holds.",
  "Y9054": "Password Changed Successfully",
  "P11470": "This should not feel like an easy session (RPE 8/10). Find an easy grade hill (5-8%) that is at least 2min long and roll back down. Try to remain seated throughout with a high cadence.",
  "Y9056": "Wear your COROS watch during Run or Track Run Mode for an outdoor run of 25 minutes or longer with an average heart rate higher than {OvO} bpm.You can also perform a Running Fitness Test with your COROS watch",
  "P10140": "5x1 min faster walk/light jog",
  "P11472": "Aim for a RPE of 7/10 during tempo. Make sure to remain seated with a high cadence throughout. Try to complete this workout on flat terrain or easy grade hill (1-3%).",
  "Y9057": "Training Status will be evaluated 7 days after your first activity",
  "P10141": "30 min walk/light jog",
  "P11471": "Aim for an RPE of 7/10. Try to target the tempo sections on hills if possible. Make sure to fuel properly.",
  "Y9058": "Record one activity with your watch to view Recovery",
  "Y9059": "No activities detected for this week.",
  "P10146": "40 min walk",
  "P11478": "After a short part at easy intensity, complete medium intervals at tempo followed by sustained rest. Make sure you keep the tempo intensity as steady as possible.",
  "P10147": "3x5 min fast walk/jog",
  "P11477": "Make sure you fuel properly, and have fun!",
  "P10148": "15 min light jog",
  "Y9060": "Average effort pace",
  "P10149": "15 min jog again!",
  "P11479": "Complete a long easy ride with 3x 5-min bouts at tempo. Make sure you take some time to increase intensity to prevent going too hard too fast.",
  "Y9061": "Overnight HRV",
  "P10142": "3x2 minutes fast walk/light jog",
  "P11474": "Aim for an RPE of 6-7/10. Aim to complete the tempo on hills if possible. Make sure to fuel, otherwise this will result in an ineffective workout.",
  "Y9062": "Wear your watch to sleep for {OvO} more night(s) to view results",
  "P10143": "25 min walk",
  "P11473": "Aim for a RPE of 8/10 during tempo. Make sure to remain seated throughout. Try to complete this workout on flat terrain or easy grade hill (1-3%).",
  "Y9063": "No data today",
  "P10144": "3x4 minutes fast walk/jog",
  "P11476": "Aim for an RPE of 6-7/10. Aim to complete the bursts on hills if possible and feel free to stand up for those. Make sure to fuel, otherwise this will result in an ineffective workout.",
  "Y9064": "Last night Avg",
  "P10145": "35 min walk",
  "P11475": "Find a 5-8% hill that is at least 2min long. Slowly progress to threshold and roll back down. Try to remain seated throughout.",
  "Y9065": "Low",
  "P11481": "The workout starts with 3x short bursts followed by 4x threshold intervals. Progressively move in this zone for the first minute, then maintain it for the 2nd minute.",
  "Y9066": "Reduced",
  "P10150": "45 min walk",
  "P11480": "Complete a long easy ride with 3x 10-min bouts at tempo. Make sure you take some time to increase intensity to prevent going too hard too fast.",
  "Y9067": "Normal",
  "P10151": "2x8 min fast walk/light jog",
  "P11483": "After a light warm up, head over to an easy run in your Zone 2 throughout the run. Cool down after with light walk and stretching.",
  "Y9068": "Elevated",
  "P10152": "20 min jog",
  "P11482": "The workout starts with 3x short bursts followed by 5x threshold intervals. Progressively move in this zone for the first minute, then maintain it for the 2nd minute.",
  "Y9069": "Normal Range：",
  "T1238_desc": "-Starting Position:\nArms perpendicular to the ground, palms touching the ground, shoulder-width apart, fingers facing forward. Feet together. Tighten your core to ensure that your head, torso and legs are in a straight line.\n\n-Action:\nStep one foot out to one side and move the opposite hand to that side at the same time, completing the pose with arms crossed and legs open.\nThe other foot comes closer to the stepping foot and the opposite hand moves in the same direction at the same time, completing the actually pose.\nAlternate, moving your body in a side-to-side direction.\n\n-Tip:\nThis movement is used to improve core stability, so it is important to coordinate the force through the waist, abdomen and hips during training to prevent the body from twisting or swaying.",
  "P12707": "Aerobic Endurance Run",
  "P12706": "Aerobic Endurance Run",
  "P12709": "Long Run",
  "P12708": "Aerobic Endurance Run",
  "P12703": "Short 10k Intervals",
  "W30101": "Uphill Training",
  "P12702": "90 second Intervals at 10k Pace",
  "W30102": "Anaerobic into Threshold Development",
  "P12705": "Threshold Pace Intervals",
  "P12704": "Race Day!",
  "W30100": "Flat Road Training",
  "P12701": "Recovery Run",
  "P12700": "10k Pace Tempo Run",
  "T1187_desc": "Starting Position:\nSupport yourself on one leg with your knees slightly bent, your upper body forward parallel to the ground, and your other leg straight back to keep your body flat.\n\nAction:\nWith a soft bend in the standing knee, extend one leg out behind you, hinging at the hips. Tipping your torso forward, until it’s almost parallel to the floor. Then rise back to a standing position to complete one rep.\n\nTip:\nPay attention to your balance during the exercise.",
  "P11409": "You are holding your 5k pace a little longer for these intervals. If you are feeling fatigued for the last interval skip to the recovery. Slow down to a jog or walk recoveries between intervals.",
  "W30130": "Threshold Intervals",
  "P11408": "Focus on your form during the 5k pace intervals. Slow down to a jog during the recovery intervals so that you are able to push and maintain your goal pace. This should be around your Zone 5.",
  "P12739": "10-minute Intervals",
  "W30131": "VO2max Intervals",
  "P11405": "10x 400m at 5k pace, 200m jog/walk recovery",
  "P12736": "Aerobic Endurance Run with Strides",
  "W30134": "Abdominal Stabilization Workout",
  "P11404": "6x 400m at 5k pace, 200m jog/walk recovery",
  "P12735": "Threshold Workout",
  "W30135": "Lower-Body Strength Training",
  "P11407": "8x200m at 5k pace with 200m recovery. Jog or walk the recoveries. If you are exhausted by the last few intervals skip to the cool down to avoid risking injury.",
  "P12738": "Aerobic Endurance with Hill Strides",
  "W30132": "Yasso 800s",
  "P11406": "Use your tempo pace, Zone 3 Aerobic Power for today's workout. This should feel smooth.",
  "P12737": "Aerobic Endurance with Hill Strides",
  "W30133": "Sprint Intervals",
  "P11401": "Add a few hill strides to the middle of your run today. Make sure to walk or jog the downhills for recovery. If you are running on the treadmill use 5-7% incline.",
  "P12732": "Aerobic Endurance Run",
  "P11400": "Remember that strides are not sprints, you should not feel depleted after each stride. Focus on your form when running uphill, walk or jog the downhills for recovery. If on treadmill use 5-6% incline",
  "P12731": "Aerobic Endurance Run",
  "P11403": "Keep this as a super easy effort. During the strides come to a full stop during the recoveries.",
  "P12734": "10k and 5k Intervals",
  "P11402": "Remember to include a 10 minute warmup jog prior to your race so that you can ease right into your goal pace. Focus on pacing within Zone 5/Anaerobic Endurance.",
  "P12733": "800m Intervals at 10k Pace",
  "P12730": "Aerobic Endurance Run",
  "S5846": "AI Endurance Training Plan",
  "W30127": "Fartlek Run",
  "W30128": "Pyramid Training",
  "W30125": "Recovery Run",
  "W30126": "MAF180",
  "W30129": "Inverted Pyramid",
  "W30141": "Designed by Hannah Otto to focus on feeling good and building confidence before race day. This includes 30-minutes of alternating intensities that should feel strong and under control.",
  "R1207": "No more than 180",
  "P11419": "200m repeats at 3k pace, if you are feeling taxed before you are finished all 12 intervals transition to the cool down and do not force it.",
  "W30142": "An easy ride to improve aerobic fitness and keep fitness without adding unnecessary fatigue.",
  "R1208": "Copy the link and send it to your friends for sharing.",
  "T1193_desc": "Starting Position:\nLie on your back on your yoga mat with your arms straight over your chest and hold the elastic band tightly.\n\nAction:\nComplete the cycle alternately with your legs, and repeat to the recommended number of times.\n\nTip:\nKeep your pelvis tilted back and your lower back pressed to the floor.Maintain 1-2S steady control for better effect.\n\nPractical Application:\nIt is the best choice for effective core training to mobilize the core muscle group to continuously contract and recruit through the resistance of elastic band and add the dynamic stimulation of cycling movement.",
  "R1205": "Restart",
  "W30140": "Advanced Upper-Body Strength",
  "R1206": "The training plan is already on the calendar. Please update or restart the current plan",
  "P11416": "Focus on an easy conversational long run at your Zone 2, Aerobic Endurance.",
  "P12747": "Aerobic Endurance Run",
  "W30145": "This workout is designed to simulate the cycling portion of a triathlon race. It includes intervals in threshold, anaerobic, and VO2 zones, followed by an extended threshold effort. Olympic champion Alex Yee used this workout leading up to the 2024 Paris Games. Based on each athlete's FTP zones, this workout will scale to your ability level.",
  "P11415": "1:00 intervals should be at your 10k pace or Zone 3, Threshold. Focus on smooth transition and your form. Jog the recovery intervals",
  "P12746": "Aerobic Endurance Run",
  "W30146": "This workout is designed to simulate the running portion of a triathlon race. It includes an 8-minute fartlek, followed by 30 minutes at threshold pace. Olympic champion Alex Yee used this workout leading up to the 2024 Paris Games. Based on each athlete's threshold pace zones, this workout will scale to your ability level.",
  "P11418": "Do not sprint the 90 second hill repeat, pace yourself so that you still have energy for the final intervals. If on treadmill use 5-6% incline",
  "P12749": "Easy ride",
  "W30143": "This workout is designed by Hannah Otto to help wake up the legs and body. Push to the point of feeling the effort, but leave a little on the table. Long recovery should let you feel strong on each.",
  "P11417": "400m repeats should be focused on your goal 5k pace. Use this final workout to dial in on your form and breathing. Jog the recoveries today.",
  "P12748": "Aerobic Endurance Run",
  "W30144": "This workout is designed to target the swimming portion of a triathlon race. It includes 50m cut-down intervals, followed by a long set of 100m intervals at a steady pace. Olympic champion Alex Yee used this workout leading up to the 2024 Paris Games.",
  "P11412": "Remember that strides are not sprints, you should not feel totally depleted after each stride. Try to gradually increase your speed for each 30-second interval.",
  "P12743": "Aerobic Endurance Run",
  "P11411": "Gradually increase each interval so that your 5k pace feels challenging but not like a sprint. Slow down to a jog or walk for your recoveries.",
  "P12742": "Aerobic Endurance with Hill Strides",
  "P11414": "Focus on making the intervals a little faster and smooth. Aim for your tempo pace, Zone 3 Aerobic Power. Slow down to a jog for your recoveries.",
  "P12745": "Aerobic Endurance Run",
  "P11413": "Focus on making the intervals a little faster and smooth. These intervals are to start practicing your 5k pace. Slow down to a jog or walk for your recoveries.",
  "P12744": "Aerobic Endurance Run",
  "R1203": "Do not close the page during uploading to avoid uploading interruption. This page will close automatically after uploading.",
  "R1204": "Update",
  "P11410": "10 minutes easy, 10 minutes at tempo pace, 10 minute easy",
  "P12741": "Aerobic Endurance with Hill Strides",
  "R1201": "Please wait 10 minutes for EvoLab to analyze new data after syncing.",
  "P12740": "Tempo Run at 10k Pace",
  "T1376_desc": "-Starting Position:\nSitting in a chair or standing position, place a fascia ball or tennis ball on the sole of one foot while balancing on the other.\n\n-Action:\nSlowly roll from heel to forefoot and back to heel, repeating the movement. Be careful to control the force to a mildly painful but tolerable level.\nRoll laterally from side to side in the arch area to further relax the fascia.\n\n-Tip:\nControl plantar pressure to avoid injury and stop training if you experience discomfort.",
  "R1202": "Each eligible Run or Track Run activity will help EvoLab gather data to provide an accurate assessment of your personal fitness. It takes at least 7 days of training to generate initial metrics.",
  "T1245_desc": "-Starting Position:\nPlace your feet on a higher platform, such as a stool or box. Hands are braced on the floor, spaced shoulder-width apart or slightly wider than shoulder-width apart. Head, torso and legs are in a straight line.\n\n-Action:\nKeeping your body stable, slowly bend your elbows to lower your body, keeping your elbows close to your body. Pause briefly when the upper arm is nearly parallel to the ground. Push your body upward to return to the starting position.\nWhen performing the movement, always keep your core muscles tight and your back straight, do not collapse or pucker your hips. Keep your neck naturally extended and don't tilt your head up or down excessively.\n\n-Tip:\nInhale as you descend and exhale as you push up.\nStop training when experiencing discomfort.\nAdjust the range of descent based on flexibility and individual ability.\nIncrease the difficulty of the movement by increasing the height of the feet and decrease the height to decrease the difficulty.",
  "W30138": "Daily Core for Runners",
  "W30139": "Barehanded Upper-Body Strength",
  "W30136": "Take a Break from Work to Train",
  "W30137": "Lower-Body Physical Training",
  "T1303_desc": "-Starting Position:\nThe bench press bench is at an angle to the floor. Lie on your back on the bench press bench, maintaining a stable position through your feet, hips, back, and head.\nThe upper arms are at an angle to the torso, in contact with the floor, the forearms are perpendicular to the floor, and the dumbbells are held in the hands.\n\n-Action:\nChest power push the dumbbells upward until your arms are straight. Slowly return to the starting position.\n\n-Tip:\nExhale as you push up and inhale as you return.\nStop the workout if you experience discomfort.",
  "S4500": "% Heart Rate Reserve",
  "S5831": "Seshyn Training Plan",
  "P12718": "Aerobic Endurance with Hill Strides",
  "P12717": "Long Run",
  "P12719": "Threshold Pace Intervals",
  "P12714": "Long Run",
  "W30112": "Pre-Run Strength Routine",
  "P12713": "Long Run",
  "W30113": "Strength Routine",
  "P12716": "Long Run",
  "W30110": "Uphill Athlete: Strength Routine",
  "P12715": "Long Run",
  "W30111": "Uphill Athlete: Killer Core Routine",
  "P12710": "Long Run",
  "P12712": "Long Run",
  "P12711": "Long Run",
  "W30105": "Fartlek Training for Marathon",
  "W30106": "30 Minute Base With Pick Ups",
  "W30103": "Speed Play Workout",
  "W30104": "800m Speed Workout",
  "W30109": "\"Feel the Burn\" Strength Workout",
  "W30107": "45 Minute Base With Pick Ups",
  "W30108": "1 Hour Base With Pick Ups",
  "P12729": "Aerobic Endurance Run",
  "P12728": "Shake Out Run",
  "W30120": "Beginner Aerobic Power Intervals",
  "P12725": "Aerobic Endurance Run",
  "W30123": "Stride Development",
  "P12724": "Aerobic Endurance Run",
  "W30124": "Long Run",
  "P12727": "1 mile repeats at 10k pace",
  "W30121": "Intermediate/Advanced Aerobic Power Intervals",
  "P12726": "1k Repeats at 10k pace",
  "W30122": "Cadence Training",
  "P12721": "2-Mile Repeats at 10k Pace",
  "P12720": "Threshold Pace Intervals",
  "P12723": "800m Repeats at 10k Pace",
  "P12722": "600m Intervals at 10k Pace",
  "W30116": "Sally McRae's Power 5 Workout",
  "W30117": "Elite Threshold Workout",
  "W30114": "Core Strength Routine",
  "W30115": "Full Body Strength Workout",
  "W30118": "Long Ride for Marathon Training",
  "S5853": "Humango Training Plan",
  "W30119": "3 Minute Fartlek Workout",
  "S4390": "TrainingPeaks Training Plan",
  "T1186_desc": "Starting Position:\nStand with a dumbbell in each hand on each side of your body, keeping your body straight.\n\nAction:\nBring your arms up to shoulder height, put your fists together across your chest, keep your elbows straight, keep one arm straight, and bring the other arm back to your armpits in a bow pose.Alternate sides and repeat until recommended.\n\nTip:\nImprove the quality of the movement, and keep both arms at shoulder height throughout the movement.",
  "T5045": "Dumbbells",
  "T5046": "Medicine Ball",
  "T5047": "Hangboard",
  "T5048": "Muscle",
  "T5049": "Deltoids",
  "T5040": "Indoor Rower",
  "T5041": "Kettlebell",
  "T5042": "Exercise Ball",
  "T5043": "Ropes",
  "T5044": "Bands",
  "C3008": "Closing this pop-up window will not affect the import process, you can view the imported data later in the Activity List.",
  "C3009": "Importing",
  "T5034": "Equipment",
  "T5035": "Bodyweight",
  "C3001": "Upload your previous activities to COROS",
  "T5036": "Bosu Ball",
  "C3002": "Select File",
  "T5037": "Gym Equipment",
  "C3003": "No files selected",
  "T5038": "Barbells",
  "C3004": "1. To bulk upload files, format/compress them as .zip or .gz files. The maximum file size is 200 MB, if your file is larger, please reduce the file size and upload separately to try again.\n2. To upload a single file, the required format is .fit or .tcx\n3. Currently supports the following activity types: Run, Indoor Run, Trail Run, Track Run, Bike, Indoor Bike, Pool Swim (COROS/Garmin), Open Water Swim, Mountain Climb, Hike, Strength, Multisports (COROS/Garmin). Not all imported activities may be accepted due to compatibility issues. \n4. For Apple Fitness data, we support uploading files with a size of 1G.\n5. Garmin data imports may fail or get stuck if there are too many small, invalid files. To resolve this, delete these small invalid files (delete files under 20KB) and try again.\n6. For more help: <a href=\"https://support.coros.com/hc/en-us/articles/360039803452-How-To-Receive-Help-from-COROS-Support\" style=\"color: #f8283b; font-size: 14px;\" target=\"_blank\">Contact COROS Support</a>",
  "T5039": "Barbell Plates",
  "C3005": "support{'@'}coros.com.",
  "C3006": "Upload",
  "T1023_desc": "Starting Position:\nSit sideways on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.\n\r\nAction:\nRaise the dumbbell towards your shoulder and slowly lower it back down after a short pause. Alternate after a set.\n\r\nTips:\nKeep your back and upper arms still throughout.",
  "C3007": "Uploading File...",
  "T5030": "Chest",
  "T5031": "Back",
  "T5032": "Core",
  "T5033": "Legs/Hips",
  "C3010": "Upload completed!",
  "T1322_desc": "-Starting Position:\nStanding with your legs together, place elastic loops around your ankles. Cross your arms or hold on to a stable place and tighten your core to keep your body steady.\n\n-Action:\nLift one leg in front of you and keep it straight until it is at its maximum extension. Slowly return to the starting position.\n\n-Tip:\nExhale as you lift your leg and inhale as you return.\nStop training if you experience discomfort.\nAdjust the amount of resistance according to the elasticity of different elastic bands, which can also be fixed at knee height.",
  "T1089_desc": "Starting Position:\nPlace your calves on a Swiss ball and hold your hands in a push-up Position with your waist and back straight, hands shoulder-width apart, feet together.\n\r\nAction:\nUsing the strength of your lower back, bend your legs forward and roll the rishi ball forward under your ankles while exhaling until your abs contract to their limit.Slowly return to Starting Position after a short stay.\n\r\nTips:\nThe movement should be slow and effective. Pay attention to the strength of the Swiss ball.",
  "T5060": "Posterior Thigh",
  "T5061": "Adductor",
  "T5062": "Abductor",
  "T5063": "Calves",
  "T5064": "Custom",
  "T5065": "Send-Off Time Int.",
  "T5056": "Abs",
  "T5057": "Erector Spinae",
  "T5058": "Glutes",
  "T5059": "Quadriceps",
  "T5050": "Biceps",
  "T5051": "Triceps",
  "T5052": "Forearms",
  "T5053": "Chest",
  "T5054": "Trapezius",
  "T5055": "Latissimus Dorsi",
  "T5009": "Pool Swim",
  "T5001": "Pool Swim",
  "T5002": "Pool Swim",
  "T5003": "Pool Swim",
  "T5004": "Pool Swim",
  "T5005": "Pool Swim",
  "T5006": "Pool Swim",
  "T5007": "Pool Swim",
  "T5008": "Pool Swim",
  "T5000": "Training",
  "P12905": "Strides",
  "P12904": "Half-Marathon",
  "P12907": "Half-Marathon pace",
  "P12906": "Strides",
  "P12901": "Aerobic run",
  "P12900": "Aerobic run",
  "P12903": "Aerobic run",
  "P12902": "Aerobic run",
  "S4344": "Moderate",
  "S4345": "Threshold",
  "S4343": "Easy",
  "P12909": "Aerobic run",
  "P12908": "Strides",
  "S4346": "Interval",
  "S4347": "Repetition",
  "T5023": "Cool Down",
  "T5024": "Cool Down",
  "T5025": "Cool Down",
  "T5026": "Body Parts",
  "T5027": "Whole Body",
  "T5028": "Shoulders",
  "T5029": "Arms",
  "T5020": "Warm Up",
  "T5021": "Warm Up",
  "T5022": "Warm Up",
  "S4376": "Hangboard",
  "T1251_desc": "-Starting Position:\nLie on your back with your legs straight and together, arms straight above your head and body in a straight line.\n\n-Action:\nUsing your abdominals, lift your upper body and legs at the same time, touching your toes or calves with your hands as much as possible, forming a \"\"V\"\" shape with your body.\nPause at the highest point for 1-2 seconds to feel your abs tighten.\nReturn to the starting position at a controlled speed, but do not fully relax your limbs and keep them suspended for continued abdominal stimulation.\n\n-Tip:\nExhale on the way up and inhale on the way down.\nStop training if you feel discomfort during the movement.",
  "T1257_desc": "-Starting Position:\nStand with your feet shoulder-width apart, back straight, and hands by your ears or holding your head.\n\n-Action:\nLift one knee while firing from the abdomen, twisting the torso and touching the knee with the opposite elbow.\nRaise the knee as high as you can to hip height.\n\n-Tip:\nExhale as you touch and inhale as you return.\nAdjust the range of motion based on flexibility.",
  "T5012": "Pool Swim",
  "T5013": "Pool Swim",
  "T5014": "Pool Swim",
  "T5015": "Pool Swim",
  "T5016": "Pool Swim",
  "T5017": "Pool Swim",
  "T5018": "Rest",
  "T5019": "Rest",
  "T5010": "Pool Swim",
  "T5011": "Pool Swim",
  "T1055_desc": "Starting Position:\nKeep standing and reach down in order to hold two dumbbells with both hands (knees slightly bent).\n\r\nAction:\nLift the dumbbells straight up while keeping your back still and lower them back after a short pause.\n\r\nTips:\nTry to keep your back straight throughout. Only the arm should move.",
  "T1390_desc": "-Starting Position:\nProne. Place the foam shaft diagonally under the chest with the hand on the relaxed side naturally open outward and the other side hand supporting the floor.\n\n-Action:\nPush your body with force from the support area so that the foam shaft rolls in a small circle from the chest towards the armpits, focusing on relaxing the pectoralis major and pectoralis minor muscles.\n\n-Tip:\nTake care to control the speed of the roll.\nSmall rolls or squeezes can be performed by stopping and adding pressure to areas of muscle tension or sore spots.",
  "T1154_desc": "Starting Position:\nKeep standing and hold the bar with both hands.\n\nAction:\nHold the leg position on the side, place the barbell in the chest position with both hands, use the hip force to press the body down and up, keep the same rhythm on both sides alternately.\n\nTip:\nPay attention to the stretching of your body during the exercise. Stretch your groin thoroughly to avoid injury.",
  "T1161_desc": "Starting Position:\nSit on a yoga mat with your hands at your sides, palms on the floor, legs together, straight out in front of you.\n\nAction:\nUse the strength of your arms and chest to lift your body up and push your hips back, keeping your feet off the ground and your body in the air for the recommended time.Or slowly lower your body and then lift it up with force. Repeat to the recommended number of times.\n\nTip:\nAccording to the individual actual situation to choose the way of training, in strict accordance with the training requirements, in order to improve the quality of training.",
  "P10296": "40 min z2 run",
  "P10297": "20 min z2",
  "P10298": "20 min run z2",
  "P10299": "30 min Z2",
  "T1113_desc": "Starting Position:\nLook for a firm support, keep your body leaning forward for support, step back with your feet, stand on one leg, knees bent.\n\r\nAction:\nMaintain a one-legged standing posture, the dangling leg with the hip joint as the axis to rotate from the bottom up, while the supporting leg with the hanging leg and gradually raise, until only the toes of the ground;The dangling leg begins to descend, and the supporting leg then descends until the ball of the foot hits the ground.\n\r\nTips:\nKeep your balance during rotation and warm up to prevent hip strain.",
  "T1284_desc": "-Starting Position:\nFeet apart, shoulder-width apart, knees slightly bent. Place a barbell on your obliques and hold the bar with both hands for immobilization. Keep your back straight, tuck in your stomach and chest, and distribute your body weight evenly over your feet.\n\n-Action:\nSlowly lean forward on the axis of your hips. Keep your back straight during the dip. At the same time, push your hips back until your torso is nearly parallel to the floor. Push your hips forward and return to the starting position.\n\n-Tip:\nInhale on the dip and exhale on the return.\nDetermine the range of motion based on flexibility and stop training when you experience discomfort.",
  "T1096_desc": "Starting Position:\nStand with your feet shoulder-width apart and hold an exercise ball in your hands.\n\r\nAction:\nHold the ball behind your head, bend your knees slightly and lean back.Hurl the ball forward, bend your hips, and do this with all your strength.\n\r\nTips:\nThe ball can be thrown at your partner or you can face the wall and use the bounce to do exercises.",
  "E40001": "Access not allowed",
  "Y4007": "Great",
  "Y4005": "Low",
  "E2102": "The verification code is invalid, please re-get the verification code",
  "Y4006": "Poor",
  "Y4003": "Good",
  "Y4004": "Fair",
  "Y4001": "7-Day Efficiency Scores",
  "Y4002": "Excellent",
  "T1048_desc": "Starting Position:\nStand in the center of the cable station gripping each cable (set at the same height on each side)\n\nAction:\nWhile engaging your chest, slowly cross each cable in front and around your torso ending with both handles in front of your chest. Hold for a second and slowly return to the start position. \n\nTips:\nBoth arms require simultaneous power. Lighter weight in the beginning will allow you to understand how to fully engage the chest muscles, maximizing this exercise.",
  "T1194_desc": "Starting Position:\nStand with feet open and knees slightly bent, in a semi-squat position, to stabilize the center of gravity.The waist is bent and the upper body is level with the floor;Extend one arm forward and hold the elastic band tightly. Extend the other arm behind your body.\n\nAction:\nPull the elastic band to the body, and at the same time lift the upper body and slightly back, two arms swing back and forth naturally, the waist from bending to straight, straight knees, so that the whole body into a straight standing posture.Return to original condition after a short stay and repeat to recommended number of times.\n\nTip:\nWith the hip joint as the hinge, complete the correct transmission chain of the hip - core - shoulder arm.Improve training effect and maintain a certain rhythm of movement.\n\nPractical Application:\nIt is a good basic training movement for how to deliver hip during running.It is also helpful to improve the efficiency of swinging arms.",
  "W30054": "Pyramid Fartlek Run",
  "W30051": "Upper Body Workout",
  "P10238": "7 mile tempo",
  "W30057": "Hill Strides Advanced",
  "P10239": "8x800 VO2",
  "P11569": "2k warm-up jog (take more if needed) + 5K at threshold, rest for 4min + 2K at threshold, rest for 3min + 10min cool down",
  "W30058": "Bodyweight Tabata Workout",
  "W30055": "Climbing Hangboard Endurance",
  "W30056": "Hill Strides Beginner",
  "P10234": "6 mile tempo run",
  "P11566": "An easy 30-minute session",
  "P12897": "Easy ride",
  "P10235": "5x1k threshold",
  "P11565": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 10km incremental tempo running + 10min cool down and rest",
  "P12896": "Easy ride",
  "P10236": "2x3 mile threshold",
  "P11568": "2k warm-up jogging (no limit, rest and adjust after 90 seconds) + 10km progressive tempo running + 10min cool down",
  "P12899": "Easy ride",
  "P10237": "4 mile aerobic endurance",
  "P11567": "2k warm-up jogging (no limit, rest and adjust after 90 seconds) + 12km progressive tempo running + 10min cool down",
  "P12898": "Easy ride",
  "P10230": "4x3 mile marathon pace",
  "P11562": "4x2K at Threshold pace. You may increase the pace slightly on the final repetition if you desire.",
  "P12893": "Easy ride",
  "P10231": "2x7 mile marathon pace",
  "P11561": "This wokout is an 8K Progressive tempo, starting in the Aerobic Power zone and progressing to the Threshold Zone",
  "P12892": "Easy ride",
  "W30050": "Interval Run",
  "P10232": "10 mile steady marathon pace",
  "P11564": "45Min low-intensity aerobic running + 4 sets of 15s acceleration running (rest for 45s)",
  "P12895": "Easy ride",
  "P10233": "2x 8 mile marathon pace",
  "P11563": "This run starts in the Aerobic Endurance zone and progresses to the Threshold zone over 14km.",
  "P12894": "Easy ride",
  "P11571": "70Min low-intensity aerobic running + 4 sets of 15s acceleration running (rest interval of 45s)",
  "P10240": "10x800 builders",
  "P11570": "40-Minute Tempo: 10 minutes at aerobic endurance, 20 minutes at aerobic power, 10 minutes at threshold",
  "W30048": "Hill Intervals",
  "W30049": "Core Workout",
  "W30064": "Intermediate/Advanced Plyometrics",
  "W30065": "1 Minute Intervals+ Hills (Beginner)",
  "W30062": "Mobility and Core Workout",
  "W30063": "Beginner Plyometrics",
  "P10249": "2x5 mile marathon pace",
  "W30068": "Trail Run Fartlek",
  "W30069": "Progression Run - Fast Finish",
  "W30066": "1 Minute Intervals+Hills (Intermediate/Advanced)",
  "W30067": "Single Leg Strength",
  "P10245": "4x2 mile marathon pace",
  "P11577": "This is a high-intensity interval training session that requires focus and a well-planned approach. For the first 2–3 intervals, use the lower end of the target pace range as a reference. In the middle 3–4 intervals, aim to slightly increase your pace, staying near the middle of the range. The goal is to complete the workout efficiently and safely by progressing gradually and maintaining control.\nHigh-intensity training demands good physical condition—if you are fatigued, have stayed up late, or consumed alcohol recently, it’s best to skip this session. Always prioritize your health and listen to your body.",
  "P10246": "3x3 mile marathon pace",
  "P11576": "100Min low-intensity aerobic running + 4 sets of 15s acceleration running (rest interval of 45s)",
  "P10247": "8 mile marathon pace",
  "P11579": "This schedule follows a classic inverted pyramid structure, featuring high overall intensity. Runners should prioritize proper preparation—including warm-up and recovery—to ensure safe and effective execution.\nIn this format, pace increases as the distance or duration of each interval decreases, providing targeted stimulation to improve threshold capacity.\nRest intervals follow a 5:1 work-to-rest ratio, and it’s recommended to use this time to rehydrate and focus on controlled breathing to stay fully prepared for the next effort.",
  "P10248": "10 mile base",
  "P11578": "This workout contains relatively high-intensity training: 3 sets are at threshold, and 3 sets are above threshold. Be mindful of how you manage your energy and pace throughout the session to complete it safely and effectively.\nProper hydration is essential—especially in hot weather, make sure to replenish both water and electrolytes. In colder conditions, take extra time to warm up thoroughly to help prevent injuries.\nBefore any high-intensity workout, ensure you’re well-rested and in good physical condition. Avoid pushing the intensity beyond your limits, as doing so can increase the risk of injury. Listen to your body and train responsibly.",
  "P10241": "8x 1 mile progressive",
  "P11573": "The pace for the 400m pickups is up to the runner. It should feel smooth and controlled, but faster than your easy pace.",
  "W30060": "Lower Body Workout",
  "P10242": "4 mile easy with openers",
  "P11572": "80Min low-intensity aerobic running + 4 sets of 15s acceleration running (rest interval of 45s)",
  "W30061": "Upper Body Workout",
  "P10243": "shakeout 2 mile run",
  "P11575": "90Min low-intensity aerobic running + 4 sets of 15s acceleration running (rest interval of 45s)",
  "P10244": "Marathon!",
  "P11574": "The pace for the 600m pickups is up to the runner. It should feel smooth and controlled, but faster than your easy pace.",
  "P11580": "This workout contains relatively high-intensity training: 2 sets are at threshold, and 2 sets are above threshold. Be mindful of how you manage your energy and pace throughout the session to complete it safely and effectively.\nProper hydration is essential—especially in hot weather, make sure to replenish both water and electrolytes. In colder conditions, take extra time to warm up thoroughly to help prevent injuries.\nBefore any high-intensity workout, ensure you’re well-rested and in good physical condition. Avoid pushing the intensity beyond your limits, as doing so can increase the risk of injury. Listen to your body and train responsibly.",
  "P10250": "10 miles steady marathon pace",
  "P11582": "This training is a tempo run + 2 sets of threshold intensity to simulate your race. It is recommended to adjust by jogging during the break.\nThis workout is to teach your body to maintain good tempo control under certain pressure.",
  "P10251": "2x6 mile marathon pace",
  "P11581": "This workout is a tempo run focused on developing pace control and rhythm. Aim to stay relaxed while holding your target effort.\nIt’s recommended to complete your warm-up on your own before beginning the scheduled workout.",
  "W30059": "Winter Warm-up Routine",
  "W30031": "6min VO2 Max Ride - Advanced",
  "W30032": "4min VO2 Max Ride - Intermediate",
  "W30030": "FTP Intervals- Advanced",
  "P10216": "6 miles marathon pace",
  "P11548": "Today’s workout calls for some intensity, with a 160-meter sprint included in each set. Try to let your heart rate return to the aerobic endurance zone during the recovery period.",
  "P12879": "Easy ride",
  "W30035": "Sprint Intervals- Beginner",
  "P10217": "2x3 mile marathon pace",
  "P11547": "Today’s workout calls for some intensity, with a 160-meter sprint included in each set.",
  "P12878": "Tempo",
  "W30036": "Sprint Intervals- Intermediate",
  "P10218": "8 miles marathon pace",
  "W30033": "1 min and 2 min Intervals- Intermediate",
  "P10219": "2 miles marathon pace",
  "P11549": "Strides are controlled accelerations that focus on body awareness, emphasizing coordination, posture, and smooth, relaxed running form.",
  "W30034": "1 min and 2 min Intervals- Advanced",
  "P10212": "3 mile steady marathon pace",
  "P11544": "Work on controlling your intensity in the aerobic zone.",
  "P12875": "Tempo",
  "P10213": "2x2 mile marathon pace",
  "P11543": "Today's session is 6 miles of tempo training. Remember to warm up before and cool down after running",
  "P12874": "Long Ride",
  "P10214": "4 mile steady marathon pace",
  "P11546": "Today's training is relatively easy, with the goal of completing a 2-mile training in the aerobic endurance zone. Try to keep your cadence between 175-185 steps per minute.",
  "P12877": "Long Ride",
  "T1328_desc": "-Starting Position:\nKeep your feet shoulder-width apart and your knees slightly bent to keep your body stable. Hold the edge of the barbell piece with both hands in front of your chest.\n\n-Action:\nUsing your shoulder joints as an axis, slowly begin circling the barbell piece from the side of your head, allowing the piece to follow a circular trajectory around your head.\n\n-Tip:\nStop training when you experience discomfort.\nChoose the right weight for the barbell piece.\nMaintain stability of the head, torso and lower extremities; do not wobble.",
  "P10215": "5 miles marathon pace",
  "P11545": "Time to put your hard work to the test and see the results of your training!",
  "P12876": "Tempo",
  "P11540": "Today's workout will train you to run fast while tired. After a 6-mile jog, do a 2-mile tempo training.",
  "P12871": "Easy Ride",
  "P12870": "Tempo",
  "P10210": "5 miles at marathon pace",
  "P11542": "Remember to hydrate, and consider calorie replenishment if necessary!",
  "P12873": "Long Ride",
  "P10211": "3x1 mile marathon pace",
  "P11541": "Today's training aims to improve lactate tolerance. There are four sets of training, each with lactate threshold running and aerobic running. The intensity is high, so warm up and cool down well.",
  "P12872": "Easy ride",
  "P12880": "Easy ride",
  "W30028": "FTP Intervals- Beginner",
  "W30029": "FTP Intervals- Intermediate",
  "W30026": "90-Minute Tempo Ride - Intermediate",
  "W30027": "120-Minute Tempo Ride - Advanced",
  "W30042": "Climbing Warm-Up: Beginner",
  "W30043": "Climbing Warm-Up: Intermediate",
  "W30040": "5k Pace Intervals- Beginner",
  "W30041": "5k Pace Intervals- Intermediate/Adv",
  "P10227": "8 miles at marathon pace",
  "P11559": "40Min low-intensity aerobic running + 6 sets of 15s acceleration running (rest interval of 45s)",
  "W30046": "Pyramid Interval Workout",
  "P10228": "10 mile aerobic endurance",
  "P11558": "60Min low-intensity aerobic running + 4 sets of 15s acceleration running (rest interval of 45s)",
  "P12889": "Long Ride",
  "W30047": "Full Body - Eccentric/Isometric Workout",
  "P10229": "2x5 mile marathon pace",
  "W30044": "Climbing Warm-Up: Advanced",
  "W30045": "Eccentric Lower Body",
  "P10223": "2 mile easy with openers",
  "P11555": "70Min low-intensity aerobic running + 8 sets of 15s acceleration running (rest interval of 45s)",
  "P12886": "Easy ride",
  "P10224": "Marathon!",
  "P11554": "60Min low-intensity aerobic running + 6 sets of 15s acceleration running (rest interval of 45s)",
  "P12885": "Threshold",
  "P10225": "4x2 mile marathon pace",
  "P11557": "50Min low-intensity aerobic running + 6 sets of 15s acceleration running (rest interval of 45s)",
  "P12888": "Tempo",
  "T1126_desc": "Starting Position:\nMaintain a standing posture and prepare yourself to run.\n\nAction:\nSwing arms as if you are running and gradually accelerate. Legs should remain motionless.\n\nTip:\nMaintain your balance during workout.",
  "P10226": "2x4 mile marathon pace",
  "P11556": "80Min low-intensity aerobic running + 8 sets of 15s acceleration running (rest interval of 45s)",
  "P12887": "Easy ride",
  "P11551": "This time trial will update your pace zones and threshold to provide accurate pace suggestions for future workouts.",
  "P12882": "Long Ride",
  "P10220": "3 mile aerobic endurance run",
  "P11550": "40Min low-intensity aerobic running + 4 sets of 15s acceleration running (rest interval of 45s)",
  "P12881": "Long Ride",
  "P10221": "5 mile aerobic endurance",
  "P11553": "50Min low-intensity aerobic running + 4 sets of 15s acceleration running (rest interval of 45s)",
  "P12884": "Threshold",
  "P10222": "6 mile aerobic endurance run",
  "P11552": "2km warm-up jogging (you may go further if you like) + 4xMile at Tempo pace (3-minute rest between sets, take more rest if needed) + 10-minute cool down",
  "P12883": "Threshold",
  "P11560": "30Min low-intensity aerobic running + 4 sets of 15s acceleration running (rest interval of 45s)",
  "P12891": "Long Ride",
  "P12890": "Long Ride",
  "W30039": "Downhill Strength Workout",
  "W30037": "Sprint Intervals- Advanced",
  "W30038": "1-minute Intervals- Beginner",
  "W30097": "Kilian's Favorite Uphill Workout",
  "W30098": "1:1 Hill Fartlek Workout",
  "W30095": "Power Development - Running Specific",
  "W30096": "Track Pyramid - Middle Distance",
  "W30099": "Mountain Running Routine",
  "P10278": "3 mile Tempo Reps",
  "P10279": "Mile tempo reps",
  "W30090": "Effort Pace: Advanced Threshold Development",
  "P10274": "300m at mile pace track workout",
  "W30093": "Back to Training - Full Body",
  "P10275": "1000m tempo reps",
  "W30094": "Strength Development - Running Specific",
  "P10276": "Fartlek: 3min on, 2 Min off...",
  "W30091": "Effort Pace: Beginner VO2max Development",
  "P10277": "2 mile tempo reps",
  "W30092": "Effort Pace: Advanced VO2max Development",
  "P10281": "30 min z2 ride",
  "P10282": "5x100 base",
  "P10283": "25 min Z2",
  "P10284": "1 hour Z2 ride",
  "T1181_desc": "Starting Position:\nLie on your side with your legs bent at perigee.\n\nAction;\nLift the apogee leg up 45° and slowly lower it after a short stay. Repeat the action to the recommended number of times, then switch sides.\n\nTip:\nWhen the distal leg is raised to 45°, the leg can be stopped appropriately to improve the exercise effect.",
  "T1277_desc": "-Starting Position:\nFeet apart, shoulder-width apart, lean forward slightly, knees slightly bent, keep your body stable.\nLean forward, torso as parallel to the ground as possible, arms naturally hanging down, palms facing each other, thumbs forward.\n\n-Action:\nOpen your hands forward and pause briefly after your arms and torso are in a straight line, with your body in an I-shape.\nSlowly return to the starting position.\n\n-Tips:\nExhale as you lift and inhale as you lower.\nStop training if you experience discomfort.",
  "P10280": "Progressive Long run",
  "P10289": "1:10 z2",
  "T1179_desc": "Starting Position:\nStanding still, grab a kettlebell with your right hand and hold it over your right shoulder, with your feet shoulder-width apart.\n\nAction：\nPush the kettlebell up and down with your right arm until it is raised above your head, rotating your arm forward in the palm of your hand.After passing overhead, pause briefly and resume the original motion.\n\nTip:\nPay attention to maintain the rhythm of the exercise to avoid unnecessary injuries.",
  "P10285": "30 min Z2 run",
  "P10286": "2x100 and 1x200",
  "P10287": "35 min z2",
  "P10288": "3x100 descending",
  "P10292": "30 min z2 run",
  "P10293": "5x4 min {'@'} z3, 4 min {'@'} z2",
  "P10294": "25 min Z2",
  "P10295": "1:25 z2",
  "P10290": "25 min Z2",
  "P10291": "25 min z2 run",
  "W30075": "Bodyweight - Running Specific",
  "W30076": "Track Pyramid - Short Distance",
  "W30073": "2 Minute Hill Intervals",
  "W30074": "Cadence Drills",
  "W30079": "Hills and Threshold Combo（Beginner）",
  "W30077": "Aerobic Run ending with 30 second Strides",
  "W30078": "Aerobic Endurance Run with Strides Intervals",
  "P10256": "2 mile shake out",
  "P11588": "2k warm-up jogging (no limit, rest and adjust after 90 seconds) + 11KM tempo running (starting easy and progressing towards threshold) + 10min cool down",
  "P10257": "2x3 mile threshold",
  "P11587": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 9km incremental pace running (finishing faster than threshold) + 10min cool down",
  "P10258": "12 mile aerobic endurance",
  "P10259": "6x1 mile threshold, 1/2 mile recovery",
  "P11589": "2k warm-up jogging (no limit, rest and adjust after 90 seconds) + 10KM tempo running (7K at aerobic endurance, 2K at aerobic power, 1K at threshold) + 10min cool down",
  "P10252": "2x8 mile marathon pace",
  "P11584": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 4x1200m at Threshold pace(3-minute rest between sets, take more if needed) + 10-minute cool down",
  "W30071": "Beginner Swim Workout",
  "P10253": "14 miles steady at marathon pace",
  "P11583": "This workout targets your marathon pace during the later stages, developing pace control and rhythm. Aim to stay relaxed while holding your target effort.\nIt’s recommended to complete your warm-up on your own before beginning the scheduled workout.",
  "W30072": "Cross Training Workout",
  "P10254": "10x800",
  "P11586": "2k warm-up jogging (no limit, rest and adjust after 90 seconds) + 13KM tempo running (starting easy and progressing towards threshold) + 10min cool down ended",
  "P10255": "8x800 VO2",
  "P11585": "2k warm-up jog (take more if needed, rest a moment before continuing) + 8KM tempo running + 10min cool down",
  "W30070": "Progression Run",
  "P11591": "40-Minute Tempo: 10 minutes at aerobic endurance, 20 minutes at aerobic power, 10 minutes at threshold",
  "P10260": "Threshold #1",
  "P11590": "2k warm-up jogging (no limit) + 5K at theshold, 3min rest, 2K at threshold + 10min cool down",
  "P10261": "Race Day",
  "P11593": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 2x1600 at threshold (3-minute rest between sets, take more if needed), 2x1200 at threshold (2-minute rest between sets, take more if needed) + 10-minute cool down",
  "P10262": "Cross Training",
  "P11592": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 4x1600m at threshold (3-minute rest between sets, take more if needed) + 10-minute cool down",
  "W30086": "Short Interval Fartlek",
  "W30087": "30 Minute Fartlek",
  "W30084": "Hip Mobility",
  "W30085": "Tabata Running Workout",
  "W30088": "5k Speed Improvement",
  "W30089": "Effort Pace: Beginner Threshold Development",
  "P10267": "600m Track Workout",
  "P11599": "2k warm-up jogging (no limit, rest and adjust after 90 seconds) + 10KM tempo running + 10min cool down",
  "P10268": "400m, 600m, 1000m Track workout",
  "P11598": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 10km progressive tempo running + 10min cool down and rest",
  "P10269": "1000m/400m Track workout",
  "P10263": "3 Miles Easy",
  "P11595": "2k warm-up jogging (no limit, rest and adjust after 90 seconds) + 7KM tempo running + 10min cool down",
  "W30082": "Post Run Strength Routine",
  "P10264": "200m Track workout",
  "P11594": "60Min low-intensity aerobic running + 8 sets of 15s acceleration running (rest interval of 45s)",
  "W30083": "Core Strength Routine",
  "P10265": "400m Track workout",
  "P11597": "2k warm-up jogging (no limit, rest and adjust after 90 seconds) + 12KM run (finishing at marathon pace) + 10min cool down",
  "W30080": "Hills and Threshold Combo (Intermediate/Advanced)",
  "P10266": "800/300 Track workout",
  "P11596": "2k warm-up jogging (no limit) + 4x2K at threshold (3-minute break between sets, take more if needed) + 10-minute cool down",
  "W30081": "Dynamic Warm-up",
  "P10270": "1000m Track workout",
  "P10271": "400m Interval intensity track workout",
  "P10272": "Mile track workout",
  "P10273": "Interval Track Workout",
  "T1030_desc": "Starting Position:\nIn a sitting Position, hold the barbell with your wrists against your knees and palms facing down.\n\r\nAction:\nBend your wrists to lift the barbell and lower it slowly after a brief pause.\n\r\nTips:\nAlways press your forearm against your thigh.",
  "P12817": "Long Ride",
  "T1308_desc": "-Starting Position:\nFeet apart, shoulder-width apart, body slightly leaning forward, knees slightly bent, keep the body stable.\nHold a dumbbell in each hand, arms hanging down naturally, dumbbells located on both sides of the body, palms facing each other.\n\n-Action:\nKeeping your upper arms stationary and using your elbows as a fulcrum, bend the dumbbells upward along the sides of your body. Keep your palms facing each other at all times, and track the dumbbells as close to your body as possible. Pause briefly when you reach your maximum lift and slowly return to the starting position.\n\n-Tip:\nExhale on the way up and inhale on the way down.\nStop training if you experience discomfort.\nStabilize your body and don't sway, avoid borrowing force from your lower extremities.",
  "P12816": "Easy Ride",
  "P12819": "Tempo",
  "P12818": "Tempo",
  "P12813": "Easy Ride",
  "P12812": "Long Tempo Ride",
  "P12815": "Easy Ride",
  "P12814": "Easy Ride",
  "R1111": "Add to my training plan library",
  "R1112": "Return",
  "P12811": "Easy Ride",
  "P12810": "Threshold",
  "R1110": "Add to my workouts library",
  "R1113": "Edit Exercise",
  "R1114": "There is no training plan this week. It is suggested to start training from a new week",
  "P12828": "Long Ride + Accelerations",
  "P12827": "Uphill Threshold",
  "P12829": "Uphill Threshold",
  "P12824": "Threshold",
  "P12823": "Long Tempo Ride",
  "P12826": "Long Tempo Ride",
  "P12825": "Long Tempo Ride",
  "P12820": "Tempo",
  "P12822": "Threshold",
  "P12821": "Tempo",
  "S4428": "Indoor Rower",
  "S5752": "Performance.Run Training Plan",
  "S5781": "RunnerPro Training Plan",
  "H8010": "Z3",
  "H8001": "Time in Zones",
  "H8002": "Muscle Heatmap",
  "H8003": "View Stats",
  "H8004": "{OvO} set(s)",
  "H8005": "HR Zone",
  "H8006": "Pace Zone",
  "H8007": "Power Zone",
  "H8008": "Z1",
  "H8009": "Z2",
  "S5788": "tryvital training plan",
  "P12806": "Easy Ride",
  "P12805": "Threshold",
  "P12808": "Easy Ride",
  "P12807": "Easy Ride",
  "P12802": "Easy Ride",
  "S5770": "Short Threshold Intervals",
  "P12801": "Threshold",
  "S5771": "3k Tempo",
  "P12804": "Long Ride",
  "P12803": "Long Tempo Ride",
  "P12800": "Easy Ride",
  "T1315_desc": "-Starting Position:\nStand on one leg, keeping your body balanced.\nHold dumbbells in ipsilateral or contralateral hand with elbows flexed at 90 degrees and dumbbells on either side of shoulders.\n\n-Action:\nWith your core tightened, push the dumbbells vertically upwards above your head with your arms close to straight, avoiding locking your elbows.\nSlowly lower the dumbbells to the starting position.\n\n-Tip:\nMaintain balance during the exercise and avoid swinging significantly.\nYou can hold the dumbbells in both hands at the same time for the exercise or alternate.",
  "H8011": "Z4",
  "H8012": "Z5",
  "H8013": "Z6",
  "S5774": "18k Long Run",
  "S5775": "10k Easy + 6 Strides",
  "S5772": "5k Tempo",
  "S5773": "16k Long Run",
  "S5778": "6k Easy",
  "P12809": "Easy Ride",
  "S5779": "7k Easy",
  "S5776": "15k Easy",
  "S5777": "28k Long Run",
  "P11529": "After warming up, do a 2-mile jog, followed by a 2-mile tempo run. After the run, remember to cool down!",
  "W30010": "Broken Tempo - Beginner",
  "P11526": "Today's training is relatively easy, with the goal of completing a 2-mile run in the aerobic endurance zone. Try to keep your cadence between 175-185, and remember to warm up before and cool down after running.",
  "P12857": "Long Tempo Ride",
  "W30013": "Full Body Workout",
  "P11525": "Today's training is base-building, completing a 3-mile run in the aerobic endurance zone.",
  "P12856": "Easy Ride",
  "W30014": "Progressive Onsite Bouldering Workout",
  "P11528": "Today's fartlek intensity is slightly higher, switching between the aerobic endurance zone and the lactate threshold zone",
  "P12859": "100 mile!",
  "W30011": "Broken Tempo - Intermediate",
  "P11527": "Keep your heart rate in the aerobic endurance zone throughout the process. If your heart rate increases over time, you need to lower your pace to stay in the correct zone.",
  "P12858": "Long Tempo Ride",
  "W30012": "Broken Tempo - Advanced",
  "P11522": "After warming up, start training in the aerobic endurance zone and keep your heart rate stable throughout the process. After the training, remember to do some stretching",
  "P12853": "Easy Ride",
  "P11521": "For a 4-mile easy run, remember to warm up before and cool down after the run.",
  "P12852": "Easy Ride",
  "P11524": "Today's training requires some speed changes and intensity switching between the aerobic endurance zone and the aerobic power zone.",
  "P12855": "Threshold",
  "P11523": "Today's training requires some tempo changes, switching between the aerobic endurance zone and the aerobic power zone.",
  "P12854": "Easy Ride",
  "P11520": "After a light warm up, head over to an easy run leading up to HR zone 1 throughout the run. Focus on cadence between 175-185. Cool down after with light walk and stretching.",
  "P12851": "Easy Ride",
  "P12850": "Threshold",
  "S5728": "Short Interval Workout",
  "S5725": "Threshold Workout",
  "S5726": "Interval Workout",
  "S5729": "Leg Strength Training",
  "W30006": "Alex Yee Triathlon Run Workout",
  "S5720": "21k Long Run",
  "W30007": "Endurance Ride - Intermediate",
  "W30004": "Alex Yee Triathlon Swim Workout",
  "W30005": "Alex Yee Triathlon Bike Workout",
  "S5723": "Marathon Pace Run",
  "S5724": "Core Workout",
  "S5721": "23k Long Run",
  "W30008": "Endurance Ride - Advanced",
  "S5722": "25k Long Run",
  "W30009": "2min VO2 Max Ride - Beginner",
  "P10209": "2x8 miles marathon pace",
  "W30020": "Bouldering Pyramid",
  "W30021": "Bouldering 4x4",
  "P10205": "4x3 miles marathon pace",
  "P11537": "Today's session is 4 kilometers of tempo training. Remember to warm up before and cool down after running",
  "P12868": "Easy Ride",
  "W30024": "Endurance Ride - Beginner",
  "P10206": "8 miles steady marathon pace",
  "P11536": "Weekend long-distance training! Keep your heart rate within the aerobic endurance zone, and remember to warm up and cool down.",
  "P12867": "Easy Ride",
  "W30025": "60-minute Tempo Ride - Beginner",
  "P10207": "5x2.5 miles marathon pace",
  "P11539": "Today's session is 5 miles of tempo training. Remember to warm up before and cool down after running",
  "W30022": "Tempo Trail Workout",
  "P10208": "2x6 miles marathon pace",
  "P11538": "Today's training aims to improve lactate tolerance. There are two sets of training, each with lactate threshold running and aerobic running. The intensity is high, so warm up and cool down well.",
  "P12869": "Easy Ride",
  "W30023": "10-Minute Core Workout",
  "P10201": "10 miler with 2x3 mile marathon pace",
  "P11533": "After warming up, do a 3-mile jog, and then do a 3-mile tempo training. After running, remember to cool down.",
  "P12864": "Easy Ride",
  "P10202": "6x1 mile marathon pace",
  "P11532": "Today's training is base-building, completing a 4-mile run in the aerobic endurance zone.",
  "P12863": "Easy Ride",
  "P10203": "6 miles steady Marathon Pace",
  "P11535": "Today’s training includes some effort and acceleration work, but for the majority of the session, your heart rate should remain within the aerobic endurance zone.",
  "P12866": "Easy Ride",
  "P10204": "5x2 mile marathon pace",
  "P11534": "After warming up, do a 1-mile jog, followed by a 3-mile tempo run, and cool down after the run.",
  "P12865": "Easy Ride",
  "P12860": "Easy Ride",
  "P11531": "Today's training requires some tempo changes, switching between the aerobic endurance zone and the lactate threshold zone.",
  "P12862": "Easy Ride",
  "P10200": "Marathon!",
  "P11530": "Today is an easy 6-mile run. After the run, remember to cool down!",
  "P12861": "Easy Ride",
  "S5716": "8k Easy + 6 Strides",
  "S5717": "4k Easy",
  "S5714": "6k Easy + 6 Strides",
  "S5715": "7k Easy + 6 Strides",
  "S5718": "13k Easy",
  "S5719": "15k Long Run",
  "W30017": "Doubles Pure Endurance Training",
  "W30018": "Power Endurance",
  "W30015": "Progressive onsite Lead Workout",
  "W30016": "Bouldering Competition Simulation",
  "S5712": "5k Easy",
  "S5713": "5k Easy + 6 Strides",
  "W30019": "Climbing Strength",
  "P11508": "The last 4 miles of this run will be at your goal pace.",
  "P12839": "Easy Ride",
  "P11507": "This is your final LR before taper. Practice fueling+hydration especially during the faster intervals.",
  "P12838": "Easy Ride",
  "P11509": "The last 2 miles of this run will be at your goal pace to practice that fast finish. This is also a good time to practice your fueling + hydration strategy during this run.",
  "P11504": "After a light warm up, complete 1:1 intervals at an intensity similar to your race pace. It's okay for HR/pace to take a while to adjust- aim to find a \"comfortably hard\" pace.",
  "P12835": "Easy Ride",
  "P11503": "After a light warm up, head over to an easy run leading in Zone 2 throughout the run. Cool down after with light walk and stretching.",
  "P12834": "Easy Ride",
  "P11506": "Shorter long run since you are tapering for your race. Focus on an easy, conversational pace.",
  "P12837": "Long Ride",
  "P11505": "You've put in the hard work, now is the time to celebrate! Stay focused and hold back from starting too fast so that you can have a strong + fast finish.",
  "P12836": "Easy Ride",
  "P11500": "After a light warm up, head over to an easy run leading up to HR zone 1 for the first part. Then, increase intensity slightly as if you were at race pace. Make sure to cool down after.",
  "P12831": "Uphill Threshold",
  "P12830": "Long Ride + Accelerations",
  "P11502": "After a light warm up, head over to an easy run in Zone 2 throughout the run. Focus on cadence between 175-185. Cool down after with light walk and stretching.",
  "P12833": "Long Ride",
  "P11501": "After a light warm up, complete 1:1 intervals at an intensity similar to your race pace. It's okay for HR/pace to take a while to adjust- aim to find a \"comfortably hard\" pace.",
  "P12832": "Easy Ride",
  "P11519": "After a light warm up, head over to an easy run leading up to HR zone 1 throughout the run. Cool down after with light walk and stretching.",
  "R1108": "Are you sure you want to cancel?",
  "P11518": "20 minutes at your goal pace.",
  "P12849": "Easy Ride",
  "R1109": "Enter Exercise Name",
  "R1106": "Are you sure you want to delete all activity data and scheduled training for the entire week?",
  "R1107": "Delete the week",
  "P11515": "For this workout make sure to add a few dynamic exercises prior to starting the intervals.",
  "P12846": "Easy Ride",
  "W30002": "Aerobic Endurance Ride",
  "P11514": "For the intervals, you will run 60 secs at goal pace and then speed up to your 10k pace.",
  "P12845": "Easy Ride",
  "W30003": "Hannah Otto Sharp Efforts Cycling Workout",
  "P11517": "1 mile easy, 1 mile goal pace, 1 mile easy",
  "P12848": "Easy Ride",
  "P11516": "Half mile repeats at your goal half marathon pace.",
  "P12847": "Easy Ride",
  "W30001": "Hannah Otto's Cycling Confidence Builder",
  "P11511": "Strides are not sprints, just faster pickups do not worry about hitting a certain pace. During the recoveries come to a full stop.",
  "P12842": "Easy Ride",
  "P11510": "Practice your fueling + hydration strategy during this run, especially for the faster goal pace intervals.",
  "P12841": "Long Ride",
  "R1101": "Added",
  "P11513": "Strides are not sprints, but faster pick ups. You should still have energy after each interval.",
  "P12844": "Easy Ride",
  "P11512": "This workout can be completed outside or on a treadmill. If using a treadmill set the inclines to anywhere between 5-7.",
  "P12843": "Easy Ride",
  "R1104": "Delete the training plan template. Do you want to continue?",
  "R1105": "Delete the training combination. Do you want to continue?",
  "P12840": "Easy Ride",
  "R1102": "Deleted",
  "R1103": "Third-party plan templates cannot be deleted",
  "Y3002": "Avg",
  "Y3001": "7-day Fatigue Trend",
  "P13068": "Aerobic run",
  "P13069": "Aerobic run",
  "P13077": "Aerobic run",
  "P13078": "Easy Pace Long Run",
  "P13075": "Aerobic run",
  "P13076": "Aerobic run",
  "P13073": "Aerobic run",
  "P13074": "Half-Marathon pace",
  "P13071": "Aerobic run",
  "P13072": "Strides",
  "P13070": "Half-Marathon pace intervals",
  "P10803": "Inverted pyramid",
  "P10804": "Interval Session",
  "P10805": "Progression Run",
  "P10806": "Marathon Pace + Threshold",
  "S2081": "Heart Rate",
  "P10800": "Easy Run with 15-Second Strides",
  "P10801": "800m Intervals",
  "P10802": "Interval Session",
  "P13079": "Dynamic Warm-up",
  "T1384_desc": "-Starting Position:\nIn a seated position, place the foam shaft underneath the hip on the relaxed side. Brace one hand on the floor with the supporting leg bent at the knee and the foot of the relaxed side resting on the knee of the supporting leg. Press the back of the buttocks onto the foam shaft.\n\n-Action:\nWith synergistic force from the support area, roll the foam shaft back and forth across the hips.\nAfter completing the roll on one side, follow the same method for the front of the other thigh.\n\n-Tip:\nTake care to control the speed of the roll.\nSmall rolls or squeezes can be performed by stopping and adding pressure to areas of muscle tension or sore spots.",
  "P13088": "Dynamic Warm-up",
  "P13089": "Dynamic Warm-up",
  "P13086": "Dynamic Warm-up",
  "P13087": "Dynamic Warm-up",
  "P13084": "Dynamic Warm-up",
  "P13085": "Dynamic Warm-up",
  "P13082": "Dynamic Warm-up",
  "T1309_desc": "-Starting Position:\nPalms and calves of one side are in contact with the bench, while the other foot stands on the floor in a three-point support. Keep your torso close to parallel to the floor and tighten your core to keep your body stable.\nHold a dumbbell in your other hand and lower your arm naturally.\n\n-Action:\nWith active force from your upper back, pull the dumbbell up along the side of your body, keeping your arm as close to your body as possible. As you pull up, move your elbow back and up, feeling like you're touching an object behind you with your elbow.\nWhen the dumbbells are pulled to a position on either side of the abdomen, hold a short pause and slowly return to the starting position.\n\n-Tip:\nExhale as you pull up and inhale as you lower down.\nStop training when you experience discomfort.\nKeep your body stable and don't sway to avoid borrowing strength and to reduce the risk of injury.",
  "P13083": "Dynamic Warm-up",
  "P13080": "Dynamic Warm-up",
  "P13081": "Dynamic Warm-up",
  "P10807": "Marathon Pace",
  "P10808": "Threshold Intervals",
  "P10809": "Tempo Run",
  "P13048": "Aerobic run",
  "P13049": "Aerobic run",
  "P13046": "Strides",
  "P13047": "Aerobic run",
  "P13055": "Aerobic run",
  "P13056": "Strides",
  "P13053": "Strides",
  "P13054": "Aerobic run",
  "P13051": "Aerobic run",
  "P13052": "Aerobic run",
  "P13050": "Half-Marathon pace",
  "weather_seniverse_99": "Unknown",
  "P13059": "Aerobic run",
  "P13057": "Aerobic run",
  "P13058": "Aerobic run",
  "P13066": "Half-Marathon pace",
  "T1359_desc": "-Starting Position:\nThe pulley of the rope is at chest height. Kneel with your body side to the apparatus, keeping a distance to keep some tension on the rope. Clasp the handles to your chest with both hands, tightening your core to ensure your upper body is straight and not swaying.\n\n-Action:\nPush the handles forward until your arms are straight, then return to the starting position. During the push and pull, you need to use your core to resist the lateral pull and prevent your torso from rotating.\n\n-Tip:\nExhale as you push forward and inhale as you recover.\nThe movement can be performed on one knee or standing, and all parts of the body except the arms need to be stabilized during the exercise.",
  "P13067": "Aerobic run",
  "P13064": "Strides",
  "T1287_desc": "-Starting Position:\nStanding with feet shoulder-width apart, knees slightly bent, barbell resting against the front of the thighs, torso straight. Hands are held squarely in a shoulder-width grip.\n\n-Action:\nPush back at the hips and lower the barbell along the front of the thighs to just below the knee (without touching the floor), feeling the hamstring stretch and keeping the barbell close to the body.\nGlutes and hamstrings fire as hips push forward back to starting position, tightening glutes.\n\n-Tip:\nExhale on the pull up and inhale on the lower down.\nCore tightens to avoid bending the back.\nForward and reverse grips (one hand forward and one hand backward) may be used to enhance stability.",
  "P13065": "Aerobic run",
  "P13062": "Aerobic run",
  "P13063": "Aerobic run",
  "P13060": "Aerobic run",
  "P13061": "Aerobic run",
  "P10836": "Progression Run",
  "P10837": "120min Easy with Strides",
  "P10838": "Progression Run",
  "P10839": "Progression Long Run",
  "P10832": "Progression Run",
  "P10833": "Interval Session",
  "P10834": "Progression Run",
  "P10835": "Fartlek Training",
  "P10830": "Threshold Intervals",
  "P10831": "Tempo Run",
  "P10847": "T5kT3kA2kA1k",
  "P10848": "Progression Run",
  "P10849": "Mile Intervals",
  "P10843": "Fartlek Training",
  "P10844": "Threshold Intervals",
  "P10845": "Progression Run",
  "P10846": "Progression Run",
  "P10840": "Threshold Intervals",
  "P10841": "Easy 90min with Strides",
  "P10842": "Progression Run",
  "T1280_desc": "-Starting Position:\nKeep your feet apart, shoulder-width apart, and lean slightly forward with your knees slightly bent to keep your body stable.\nLean forward with your torso at a 30° to 45° angle to the floor, bend your elbows, palms facing your body, thumbs facing out.\n\n-Action:\nRaise your arms to your sides and pause briefly after your arms reach a W with your body.\nSlowly return to starting position.\n\n-Tips:\nExhale as you lift and inhale as you lower.\nStop the exercise if you experience discomfort.",
  "P10814": "Threshold Runs",
  "P10815": "Progression Run",
  "P10816": "Threshold Intervals",
  "P10817": "Threshold Intervals",
  "P10810": "Progression Run",
  "P10811": "Progression Run",
  "P10812": "Progression Run",
  "P10813": "Progression Run",
  "T1036_desc": "Starting Position:\nSitting on the apparatus, place your feet under the harness and hold the upper handle.Bend your arms at 90 degrees and rest your triceps on the harness.\n\r\nAction:\nUse your waist and abdomen to bend the upper part of your body while lifting your legs and exhaling.\nPause for a second, slowly return to the Starting Position, and inhale.\n\r\nTips:\nWhen practicing, add weights according to their own conditions to avoid injury;Do it slowly and in control.Focus on the abdomen and relax the legs and feet.",
  "P13099": "Dynamic Warm-up",
  "P13097": "Dynamic Warm-up",
  "P13098": "Dynamic Warm-up",
  "P13095": "Dynamic Warm-up",
  "P13096": "Dynamic Warm-up",
  "P13093": "Dynamic Warm-up",
  "P13094": "Dynamic Warm-up",
  "P13091": "Dynamic Warm-up",
  "P13092": "Dynamic Warm-up",
  "P13090": "Dynamic Warm-up",
  "P10818": "Easy 60min with Strides",
  "P10819": "Tempo Run",
  "P10825": "Threshold Runs",
  "P10826": "Progression Run",
  "P10827": "Threshold Intervals",
  "P10828": "Threshold Intervals",
  "P10821": "Training Run",
  "P10822": "Tempo Run",
  "P10823": "Tempo Run",
  "S2064": "Speed",
  "P10824": "Progression Run",
  "S2063": "% Threshold Pace",
  "P10820": "Threshold Intervals",
  "P10829": "Training Run",
  "T1108_desc": "Starting Position:\nKeep your body in a standing Position with your feet shoulder-width apart and your arms hanging down.Step on the elastic belt and hold the handle in your hand.\n\r\nAction:\nBend your elbows slightly and lift your arms above shoulder level with the strength of your shoulders.\n\r\nTips:\nKeep your back and waist straight during the exercise. Keep your movements slow and effective.",
  "T1086_desc": "Starting Position:\nHang the strap so that the handle is located 45 to 76 cm above the ground.With your back to the rope, place your back foot in the handle behind you.Keep head straight in front, chest straight, back and waist straight, knees slightly bent.\n\r\nAction:\nGradually bend your knees and hips to lower your body, lowering yourself to the ground.Keep your weight on your heels and maintain good posture during practice.At the bottom of the action, pause briefly and then reverse the motion, stretching the hips and knees to bring the body back to the Starting Position.\n\r\nTips:\nKeep your body straight as you practice, and keep your body balanced as you squat and rise.",
  "P13000": "Half-Marathon pace",
  "P13001": "Aerobic run",
  "TG3002": "Added",
  "TG3001": "Search email",
  "weather_seniverse_18": "Severe Storm",
  "weather_seniverse_17": "Heavy Storm",
  "T1158_desc": "Starting Position:\nMaintain a prone position with legs naturally apart.\n\nAction:\nForce the buttocks to raise, lift to cannot lift up so far, use lumbar abdomen force to restore slowly after a short stay as is and homeostatic prop hip, stretch back, maintain after period of time slowly restore prone posture.\n\nTip:\nPay attention to the body part during the exercise, keep the back straight.",
  "weather_seniverse_19": "Ice Rain",
  "weather_seniverse_14": "Moderate Rain",
  "weather_seniverse_13": "Light Rain",
  "weather_seniverse_16": "Storm",
  "weather_seniverse_15": "Heavy Rain",
  "weather_seniverse_10": "Shower",
  "weather_seniverse_12": "Thundershower with Hail",
  "T1327_desc": "-Starting Position:\nSit in a seated position with your feet open and shoulder-width apart. Place elastic loops over the insteps of your feet. Point your toes forward.\n\n-Actions:\nDrive the toes outward with ankle power. Reach maximum amplitude and slowly return to the starting position.\n\n-Tip:\nExhale on external rotation and inhale on return.\nStop training if you experience discomfort.\nAdjust the amount of resistance according to the elasticity of different elastic bands.",
  "weather_seniverse_11": "Thundershower",
  "T1101_desc": "Starting Position:\nLay on the bosu ball (flat side down) parralel to the ground placing your hands behind your head with your knees bent, feet planted on the floor. \n\nAction:\nCrunch up iinto a sit up position. Hold the position for a second before slowly retratcing to the starting position. \n\nTips:\nStart slow as handling the balance of the bosu ball can be challenging.",
  "P13028": "Half-Marathon pace",
  "P13029": "Half-Marathon pace intervals",
  "P13026": "Half-Marathon pace",
  "P13027": "Aerobic run",
  "P13024": "Threshold intervals",
  "P13025": "Strides",
  "P13033": "Half-Marathon pace",
  "P13034": "Half-Marathon pace intervals",
  "P13031": "Threshold intervals",
  "P13032": "Strides",
  "P13030": "Aerobic run",
  "weather_seniverse_36": "Tornado",
  "weather_seniverse_35": "Tropical Storm",
  "weather_seniverse_38": "Hot",
  "weather_seniverse_37": "Cold",
  "weather_seniverse_32": "Windy",
  "T1151_desc": "Starting Position:\nKeep your knees together on the mat, knees bent, upper body straight, hands holding the barbell on your chest.\n\nAction:\nLunge forward with one foot and lift the bar with both hands. Hold the bar briefly and slowly return to normal.\n\nTip:\nPay attention to the stretching of your body during the exercise. Stretch your groin thoroughly to avoid injury.",
  "weather_seniverse_31": "Haze",
  "weather_seniverse_34": "Hurricane",
  "weather_seniverse_33": "Blustery",
  "weather_seniverse_30": "Foggy",
  "P13039": "Aerobic run",
  "P13037": "Half-Marathon pace intervals",
  "P13038": "Aerobic run",
  "P13035": "Half-Marathon pace",
  "P13036": "Threshold intervals",
  "P13044": "Aerobic run",
  "P13045": "Aerobic run",
  "P13042": "Aerobic run",
  "P13043": "Strides",
  "P13040": "Aerobic run",
  "weather_seniverse_29": "Sandstorm",
  "P13041": "Aerobic run",
  "weather_seniverse_28": "Duststorm",
  "weather_seniverse_25": "Snowstorm",
  "weather_seniverse_24": "Heavy Snow",
  "weather_seniverse_27": "Sand",
  "weather_seniverse_26": "Dust",
  "weather_seniverse_21": "Snow Flurry",
  "weather_seniverse_20": "Sleet",
  "weather_seniverse_23": "Moderate Snow",
  "weather_seniverse_22": "Light Snow",
  "P13008": "Half-Marathon pace intervals",
  "P13009": "Half-Marathon pace intervals",
  "T1352_desc": "-Starting Position:\nWith the rope pulley at shoulder height, hold the rope in both hands, palms facing each other, with the tigers' mouths facing the body. Arms straight, hands slightly above shoulder height.\nKeep your feet open, shoulder width apart, and tilt your body slightly back. Keep a distance from the apparatus and make sure there is tension on the rope at all times.\n\n-Action:\nBunch your shoulders back, pull your arms back, open your elbow joints outward, and lift your arms away from each other while lifting your arms, pulling the rope away from you to the sides, until the end of the rope is close to touching your head.\n\n-Tips:\nKeep your head and neck in a natural position, don't shrug your shoulders, and keep your core tight to keep your body stable.\nExhale as you pull and inhale as you return.",
  "P13006": "Strides",
  "P13007": "Aerobic run",
  "P13004": "Half-Marathon pace",
  "P13005": "Aerobic run",
  "T1244_desc": "-Starting Position:\nKneeling on the mat, bend one leg forward at the knee and place the calf across the front of the mat, with the heel of the foot near the other side of the abdomen.\nStraighten the other side leg back with the instep of the foot on the floor.\n\n-Action:\nLean your body forward slowly, keeping your abdomen close to the thigh of your front leg and keeping your neck naturally extended. Feel the stretch in your back and hips.\n\n-Tips:\nDon't hold your breath, keep your breathing rhythm.\nStop training if you experience discomfort.",
  "P13002": "Strides",
  "P13003": "Aerobic run",
  "P13011": "Aerobic run",
  "P13012": "Aerobic run",
  "P13010": "Aerobic run",
  "P13019": "Half-Marathon pace intervals",
  "P13017": "Half-Marathon pace",
  "P13018": "Strides",
  "P13015": "Half-Marathon",
  "P13016": "Strides",
  "P13013": "Aerobic run",
  "P13014": "Aerobic run",
  "P13022": "Shakeout pre-race",
  "P13023": "Half-Marathon pace intervals",
  "P13020": "Strides",
  "P13021": "Aerobic run",
  "T1025_desc": "Starting Position:\nStand with feet, knees slightly bent, chest out, belly in, waist straight, body slightly forward, upper arm clamp ribs and remain motionless.\n\r\nAction:\nHold the base of the rope in both hands, palms down, and slowly press down until the arms are nearly straight.Pause briefly and tighten for 1-2 seconds. Return slowly.\n\r\nTips:\nYou can't stretch by body gravity, you just move your forearms.",
  "S4715": "SPODHA Training Plan",
  "S4704": "Campus Coach Training Plan",
  "S4706": "RunMotion Coach Training Plan",
  "S4707": "Connect your watch with the COROS app to sync the training calendar. Tap \"Sync with your watch\" to send it now.",
  "S4734": "Runna Training Plan",
  "G5001": "Privacy Settings",
  "G5003": "Age",
  "G5002": "Shared Personal Information with your team",
  "G5005": "Allow coach to edit",
  "G5004": "Privacy Permission Management",
  "G5007": "Allow team to add",
  "G5006": "Allow team members to view",
  "G5009": "Check this if you allow other members except coaches to view your Dashboard, EvoLab Metrics, Activity List, and Calendar.",
  "G5008": "Check this if you allow coaches to edit your schedule.",
  "G5010": "Check this if you allow the team lead to add you to the team.",
  "G5012": "Imperial (mi/ft/inch/lb）",
  "T1075_desc": "Starting Position:\nKeep all your weight on your stomach and your hands and knees on the floor.Place your head between your hands and touch the ground gradually, keeping your legs straight and hips up.\n\r\nAction:\nLift your hands off the ground and transfer weight to your head.Hold the bridge Position for a while, carefully letting your hands and knees return to the ground.\n\r\nTips:\nThis movement should be done slowly, as long as there is serious discomfort or neck problems to stop the movement, and pay attention to the size of the motion.",
  "G5011": "Metric (km/m/cm/kg）",
  "G5014": "Allow viewing of activity maps",
  "G5013": "Please enter a value between {OvO}-{QAQ}",
  "G5016": "Anaerobic Endurance",
  "G5015": "Check this if you allow coaches and team members to view maps from your activities.",
  "G5018": "Recovery",
  "G5017": "Anaerobic Power",
  "G5019": "Recovery",
  "G5021": "Zone 6",
  "G5020": "FTP",
  "G5023": "Power Zone",
  "G5022": "Cycling Power Zone",
  "T1320_desc": "-Starting Position:\nStand in a standing position, legs apart, shoulder-width apart. Both axes are close to the sides of the torso, the forearms are perpendicular to the upper arms, and the hands are shoulder-width apart, palms facing upwards holding the elastic band, which is kept under some tension.\n\n-Action:\nUsing the upper arm as an axis, open the hands to the outside. The position of the elbow does not change during the movement. Slowly return to the starting position after reaching the maximum amplitude.\n\n-Tips:\nExhale as you open and inhale as you return.\nStop training if you experience discomfort.\nAdjust the resistance according to the elasticity of different elastic bands.",
  "G5025": "Since the maximum heart rate is modified to {maxhr}bpm,the lactate threshold heart rate will be adjusted to {lthr}bpm. Save changes?",
  "G5024": "Zone 7",
  "G5027": "Fitness and daily data evaluation is affected by gender selection\nThis option may affect the accuracy of your fitness evaluation.",
  "G5026": "Since the lactate threshold heart rate is modified to {lthr}bpm,the maximum heart rate will be adjusted to {maxhr}bpm. Save changes?",
  "G5029": "Fahrenheit(℉)",
  "G5028": "Celsius (℃)",
  "H7001": "GPX",
  "H7002": "Standard Map",
  "G5030": "Prefer not to say",
  "P10759": "Easy Run with Strides",
  "P10755": "Short-distance lactate threshold training",
  "P10756": "4 mile easy run",
  "P10757": "Aerobic + Tempo training",
  "P10758": "Aerobic + Tempo training",
  "P10751": "5 mile jog",
  "P10752": "Fartlek training",
  "P10753": "Aerobic + Tempo training",
  "T1255_desc": "-Starting Position:\nStanding with feet shoulder-width apart, keep your body upright, hands hanging naturally at the side of your body or holding onto a wall/chair for balance.\n\n-Actions:\nSlowly hook your toes upwards, trying to form an angle between the instep and the calf, keeping the knee straight.\nReturn to the starting position and repeat the exercise.\n\n-Tips:\nAdjust the range of motion according to the ankle mobility and stop the exercise if there is any discomfort.",
  "P10754": "6 mile jog",
  "P10750": "2-Mile easy run + cadence training",
  "P10766": "Weekend Long Run",
  "P10767": "6 mile tempo run",
  "P10768": "Aerobic + tempo training",
  "P10769": "Race Day",
  "P10762": "Lactate threshold training",
  "P10763": "5 mile tempo run",
  "P10764": "Easy + Tempo",
  "P10765": "Lactate threshold training",
  "T1373_desc": "-Starting Position:\nOpen your feet shoulder-width or slightly wider.\nKeep your body slightly leaning forward, sit your hips back and keep your back straight.\nHold one end of the battle rope in each hand with your arms hanging down naturally.\n\n-Action:\nSpread arms outward to swing the rope out, then move inward bringing hands close to swing the rope in. Continuous motion creates wave patterns.\nPower generates from full-body coordination, not just wrist movement.\nStrive for synchronized wave arrival at both ends of the battle rope.\n\n-Tip:\nDuring the movement, the core is tightened to stabilize the body and to avoid the body bobbing up and down with the wave of the rope.\nAvoid making swinging motions only through the wrist, but apply power through the entire arm.\nChoose the weight of the rope and the speed of the swing according to your ability.\nControl your breathing and maintain an even breathing rate.",
  "P10760": "7 mile long run",
  "P10761": "Tempo run",
  "P10737": "Aerobic Run with Strides",
  "P10738": "Intervals",
  "P10739": "Fartlek Pyramid",
  "T1022_desc": "Starting Position:\nIn a standing Position, hold the rope handle shoulder-width apart with both hands.Always keep your elbows close to your torso and your upper arms in place.\n\r\nAction:\nThe forearm pulls hard on the rope grip until the biceps fully contract and the bar reaches shoulder height.Pause for a moment and slowly bring the straight bar back to the Starting Position while inhaling.\n\r\nTips:\nDuring movement, only the forearm is in motion, and the rest of the body remains stationary.",
  "P10733": "Long Run with Fast Finish",
  "T1205_desc": "Please follow your training program for 4-finger hang or 3-finger hang. We generally don’t recommend 2-finger hang unless you have specific training goals, to prevent injury. The same rule applies to the depth of the hold as well.",
  "P10734": "Long Run with Goal Pace Intervals",
  "P10735": "Shake Out Run + Strides",
  "P10736": "Hill Intervals",
  "P10730": "Long Run",
  "P10731": "Long Run with Goal Pace Intervals",
  "P10732": "Long Run with Fast Finish",
  "P10748": "Aerobic + Tempo training",
  "P10749": "3 mile easy run",
  "P10744": "Aerobic run",
  "P10745": "4 mile easy run",
  "P10746": "4.5 mile easy run",
  "P10747": "Short-distance fartlek",
  "P10740": "Intervals",
  "P10741": "Goal Pace Interval",
  "P10742": "Tempo Run",
  "P10743": "Aerobic run",
  "T1183_desc": "Starting Position:\nKeep the push-ups ready position, and the distance between your feet can be opened according to your own situation.\n\nAction：\nHold with one hand on your feet, and touch your shoulder with the other hand. Then pull your hand back and repeat with the other arm.Alternate arms for the recommended number of repetitions.\n\nTip：\nImprove movement quality, reduce body shaking, keep the body straight all the way.",
  "P10799": "Easy Run with 15-Second Strides",
  "P10795": "Easy Run with 15-Second Strides",
  "P10796": "Easy Run with 15-Second Strides",
  "P10797": "Easy Run with 400m Pickups",
  "P10798": "Easy Run with 600m Pickups",
  "P10791": "Progression Run",
  "P10792": "Progression Run",
  "P10793": "Threshold Runs",
  "P10794": "Progressive Tempo",
  "S4757": "ScienceTraining Training Plan",
  "S4742": "VDOT Training Plan",
  "P10777": "Easy Run with 15-Second Strides",
  "P10778": "Easy Run with 15-Second Strides",
  "P10779": "Easy Run with 15-Second Strides",
  "P10773": "Easy Run with 200m Strides",
  "C3011": "Import error, please try again",
  "P10774": "Easy Run with 15-Second Strides",
  "C3012": "Choose other files",
  "P10775": "5K Time Trial",
  "C3013": "{OvO} activities have been uploaded successfully and {QAQ} have failed.",
  "P10776": "Tempo Intervals",
  "P10770": "2-Mile easy run + cadence training",
  "P10771": "Interval training",
  "P10772": "Interval training",
  "E5083Â ": "Data version error",
  "P10788": "Easy Run with 15-Second Strides",
  "P10789": "Progression Run",
  "P10784": "Easy Run with 15-Second Strides",
  "P10785": "Progressive Tempo",
  "P10786": "Threshold Intervals",
  "P10787": "Progression Run",
  "P10780": "Easy Run with 15-Second Strides",
  "P10781": "Easy Run with 15-Second Strides",
  "P10782": "Easy Run with 15-Second Strides",
  "P10783": "Easy Run with 15-Second Strides",
  "T1323_desc": "-Starting Position:\nStanding with your legs together, place elastic loops around your ankles. Cross your arms or hold on to a stable place and tighten your core to keep your body steady.\n\n-Action:\nKick one leg out to the back, keeping it straight, until it is at its maximum amplitude. Slowly return to the starting position.\n\n-Tip:\nExhale as you kick and inhale as you return.\nStop training if you experience discomfort.\nAdjust the amount of resistance according to the elasticity of different elastic bands, which can also be fixed at knee height.",
  "P10790": "Easy Run with Strides",
  "T1298_desc": "-Starting Position:\nFeet apart, shoulder-width apart, body slightly leaning forward, knees slightly bent, keep the body stable.\nHold a dumbbell in each hand, arms hanging down naturally, dumbbells located at the sides of the body, palms facing back.\n\n-Action:\nKeeping your upper arms stationary and using your elbows as a pivot point, bend the dumbbells upward along the sides of your body. The wrist direction remains the same and the dumbbells track as close to the body as possible. Pause briefly after reaching the maximum amplitude and slowly return to the starting position.\n\n-Tip:\nExhale on the way up and inhale on the way down.\nStop training if you experience discomfort.\nStabilize your body and don't sway, avoid borrowing force from your lower extremities.",
  "S4760": "TrainerPlan Training Plan",
  "P10913": "4 * 3Km lactate threshold interval",
  "P10914": "2 * 5Km lactate threshold interval",
  "P10915": "The goal today is 20 minutes of walking. No need to walk fast, just get out the door and start day 1 with a positive note!",
  "P10916": "Head out the door and walk for 20 minutes. A chance to be active and build momentum!",
  "P10910": "tempo run",
  "P10911": "10 * 400M interval training",
  "P10912": "5 * 2Km interval training",
  "P13189": "Fartlek Pyramid",
  "P13198": "Half-Marathon",
  "P13199": "Aerobic run",
  "P13196": "Aerobic run",
  "P13197": "Aerobic run",
  "P13194": "Aerobic run",
  "P13195": "Aerobic run",
  "P13192": "Aerobic run",
  "P13193": "Aerobic run",
  "P13190": "Easy Pace Run",
  "P13191": "Easy Pace Run",
  "P10917": "slightly longer walk today. feel free to add in some light jogging if you'd prefer. going to build your weekend long walk/jog over the upcoming weeks. go at your own pace",
  "P10918": "We are going to mix in some faster walking or light jogging. 5 intervals of 3 minutes walking, 1 min fast walk/light jog.. cool down easy after",
  "P10919": "building a little bit more volume today. Feel free to go at your own pace as long as it's manageable. light cool down after",
  "P10924": "A little bit longer today. You can add in jogging if you'd like, but again, keep this relaxed. Our goal is to build frequency and volume, not intensity.",
  "P10925": "light warm up followed by 3x5 minutes fast walk/light jog, 2 min recovery walk. Cool down after!",
  "P10926": "The goal today is to incorporate a straight run. 5 min warm up, 15 min jog, 5 min cool down. If you need to walk, please do! The important part is staying on track and being consistent!",
  "P10927": "Same as last time, lets warm up and then get in a light jog. If you need to walk, that is perfectly fine. We are building momentum each week!. cool down after",
  "P10920": "light 5 min warm up walk. then we are going to do 3x2 minutes faster walking/light jogging with a 3 minute recovery walk between. cool down after",
  "P10921": "Head out the door and walk for 25 minutes. A chance to be active and build momentum!",
  "P10922": "light warm up followed by 3x4 minutes faster walk/light jog, 2 min easy recovery walk. cool down after",
  "P10923": "35 minutes of activity today. this is designed to be a longer walk, but you can add in some light jogging if you prefer. Keep things relatively relaxed as we build volume.",
  "P10928": "45 min walk today. building time on your feet. If you're feeling good, you can add in light jogging. Be sure to keep this relaxed as your volume is starting to build fitness!",
  "P10929": "light warm up, 2x 8 minutes fast walk/light jog, 2 min recovery after. cool down after",
  "T1258_desc": "-Starting Position:\nStanding position, feet shoulder-width apart, back straight, arms outstretched on both sides of the body, elbows bent 90 degrees, arms parallel to the ground.\n\n-Action:\nUsing the upper arm as an axis, rotate the forearm upward until the forearm is perpendicular to the ground, pause briefly and then return to the starting position.\n\n-Tip:\nYou can practice this with your bare hands or add weights such as dumbbells.",
  "P13169": "Aerobic Run with Strides",
  "P13167": "Shake Out Run + Strides",
  "P13168": "Hill Intervals",
  "P13176": "Hill Intervals",
  "P13177": "Pace Ladder",
  "P13174": "Hill Intervals",
  "P13175": "Stride Sandwich",
  "P13172": "Hill Intervals",
  "P13173": "Stride Sandwich",
  "P13170": "Hill Intervals",
  "P13171": "Aerobic Run with Strides",
  "P10902": "400M + 200m + 100m interval training",
  "P10903": "Lactate threshold interval (including uphill sections)",
  "P10904": "Lactate threshold interval (including uphill sections)",
  "P10905": "Lactate threshold interval (including uphill sections)",
  "P10900": "3 * 2Km interval training",
  "P10901": "2 * 4Km lactate threshold interval",
  "P13178": "Easy Pace Run",
  "P13179": "Intervals",
  "T1331_desc": "-Starting Position:\nFacing the Hacker, stand on the pedals with your feet shoulder-width apart or slightly wider and your toes facing slightly outward, about 15 degrees or so. Keep your body straight and shoulder carry the side cushions. Hold the handles with both hands to keep your body stable.\n\n-Action:\nSquat down with your knees pointing in the direction of your toes. Squat down until your thighs are parallel to the pedals and then pause slightly.\nExtend the hip and knee joints and slowly return to the starting position.\n\n-Tip:\nInhale as you squat and exhale as you rise.\nTighten your core to prevent spinal injuries.\nYou can change directions and lean back to train.\nStop training if you feel discomfort during the movement.",
  "P13187": "Goal Pace Interval",
  "P13188": "Tempo Run",
  "P13185": "Fartlek Pyramid",
  "P13186": "Intervals",
  "P13183": "Countdown Intervals",
  "P13184": "Easy Pace Run",
  "P13181": "Countdown Intervals",
  "P13182": "Easy Pace Run",
  "P13180": "Intervals",
  "P10906": "tempo run",
  "P10907": "tempo run",
  "P10908": "tempo run",
  "P10909": "tempo run",
  "P10957": "long run with a progressive build. starting In aerobic endurance and building towards threshold at the end.",
  "P10958": "a steady effort 6 mile aerobic power run. get into your zone and hold steady for 6 miles",
  "P10959": "warm up followed by 5x2 miles at threshold pace, 2 min standing recovery. cool down after",
  "P10953": "Low-intensity interval designed to increase your ability to play around various intensities during a continuous trail run. Aim for 100-200ft/mile.",
  "P10954": "This is a fartlek run done by Molly in key marathon build season. Running threshold efforts with easy recovery mixed in. 4 miles total of efforts",
  "P10955": "doing 6x1 mile threshold with 75 second rest between. goal is to focus on sustaining threshold during the entire 1 mile repeat.",
  "P10956": "progressively building towards threshold. 10 mile mid-week long run",
  "P10950": "Aim for 100-150ft/mile.",
  "P10951": "Aim for 150-175ft/mile.",
  "P10952": "Aim for 175-200ft/mile.",
  "P10968": "progressively building towards threshold. 14 mile mid-week long run",
  "P10969": "go enjoy!",
  "P10964": "7x1 mile threshold followed by 1/2 mile aerobic endurance",
  "P10965": "long run progressive build",
  "P10966": "This is a fartlek run done by Molly in key marathon build season. Running threshold efforts with easy recovery mixed in. 8 miles total of efforts",
  "P10967": "doing 7x1 mile threshold with 75 second rest between. goal is to focus on sustaining threshold during the entire 1 mile repeat.",
  "P10960": "5x1 mile threshold followed by 1 mile aerobic endurance",
  "P10961": "This is a fartlek run done by Molly in key marathon build season. Running threshold efforts with easy recovery mixed in. 6 miles total of efforts",
  "P10962": "progressively building towards threshold. 12 mile mid-week long run",
  "P10963": "a steady effort 8 mile aerobic power run. get into your zone and hold steady for 8 miles",
  "P10935": "active recovery week. keep it relaxed. just walk today!",
  "P10936": "30 min walk. head outside to get in some movement. Keep it relaxed.",
  "E1086": "Avatar save failed",
  "P10937": "5 min warm up, 30 minutes steady at a fast walk or light jog. You should be able to talk during this. Don't push yourself to the point where you are having trouble breathing. cool down after",
  "P10938": "Elevation gain of +800m (2600ft).",
  "P10931": "5 min warm up, 3x 8 minutes of a fast walk or light jog. 2 min recovery between. 5 min cool down after. Again, be sure you can comfortably talk, but we are starting to build time now with focus.",
  "P10932": "50 min walk today. a longer day but ideally a nice chance to get outside. If you'd like to mix in some light jogging, please do so! keep it relaxed as the longer day will do plenty for your fitness",
  "P10933": "light warm up followed by 2x10 min fast walk/light jog, 3 min recovery between. cool down after",
  "P10934": "This is an active recovery week. Get outside to move, but nothing strenuous.",
  "P10930": "5 min warm up easy. 20 minutes of steady jogging. If you need to walk, please do! Aim to keep a pace where you can comfortably talk! cool down after",
  "T1266_desc": "-Starting Position:\nStand facing a support with one leg raised, heel on support, toes hooked and legs straight.\nKeep your hips stable, spine extended, and hands can be on your knees or raised above your head.\n\n-Actions:\nLean forward on your hip axis, keeping your chest as close to your thighs as possible and avoiding arching your back or shrugging your shoulders.\n\n-Tips:\nKeep breathing normally.\nKeep the toes of the leg being pressed in the same direction as the knee.\nAdjust range according to flexibility to avoid overstretching.",
  "T1162_desc": "-Starting Position:\nRemain in a side-lying position, keeping your body straight by propping your elbow on the ground on the near side of your body. Hold a dumbbell on the other side and rotate your torso to place the dumbbell on the floor.\n\n-Action:\nTurn your body to the side while opening the arm on the same side to point directly overhead. The core fires to keep the head, torso and legs in a straight line. Then slowly return to the starting position.\n\n-Tip:\nExhale as you rotate and inhale as you return.\nThis movement is used to improve core stability, so it's important to coordinate the force through the lower back and hips to prevent the body from twisting or swaying during the workout.",
  "P10939": "Elevation gain of +1100m (3600ft).",
  "P10946": "90-min exhaustive interval workout designed to increase threshold point as well as active recovery. Best done on hilly terrain (aim for 200-250ft/mile).",
  "P10947": "High-Intensity done on a long hill (5-10% grade). Active recovery back down.",
  "P10948": "High-Intensity done on a long hill (10-15% grade). Active recovery back down.",
  "P10949": "High-Intensity done on a long hill (15-20% grade). Active recovery back down.",
  "P10942": "Elevation gain of +1700m (5500ft).",
  "P10943": "A 30-min bodyweight workout designed to increase lower-body and core strength, stability, and balance for uphill training.",
  "P10944": "90-min exhaustive interval workout designed to increase threshold point as well as active recovery. Best done on hilly terrain (aim for 100-150ft/mile).",
  "P10945": "90-min exhaustive interval workout designed to increase threshold point as well as active recovery. Best done on hilly terrain (aim for 150-200ft/mile).",
  "P10940": "Elevation gain of +1500m (5000ft).",
  "P10941": "Elevation gain of +1400m (4600ft).",
  "H2008": "Strength",
  "H2009": "Ski",
  "H2006": "Bike",
  "H2007": "Swim",
  "H2004": "Search by name",
  "H2005": "Run",
  "P13109": "Dynamic Warm-up",
  "H2002": "Last {OvO} weeks",
  "H2003": "Import",
  "P13107": "Dynamic Warm-up",
  "P13108": "Dynamic Warm-up",
  "H2001": "{OvO} activities",
  "Y9070": "HRV is higher than your normal range. This typically indicates you are more relaxed, but please pay attention to other physiological factors.",
  "P13105": "Dynamic Warm-up",
  "Y9071": "HRV is within your normal range. Proceed as planned.",
  "P13106": "Dynamic Warm-up",
  "Y9072": "HRV is slightly lower than your normal range. This typically indicates your body is under stress, consider additional rest.",
  "P13103": "Dynamic Warm-up",
  "Y9073": "HRV is very low. Your body is in a very stressed condition. Extending rest time and removing some work or training is highly recommend.",
  "P13104": "Dynamic Warm-up",
  "Y9074": "ms",
  "P13101": "Dynamic Warm-up",
  "Y9075": "What is Heart Rate Variability (HRV)\nHeart rate variability (HRV) measures time fluctuation corresponding to two consecutive heartbeats and is a normal \"irregular\" state of heartbeat.\n\n\nWhy is HRV used for assessment?\nShort-term HRV balance (daily HRV) is your body's response to current stress. Long-term HRV balance (HRV over time) can reflect your overall health, whether you are chronically stressed, fatigued, or ill.\n\n\nWhat is Overnight HRV?\nHRV is a measurable reflection of the balance between sympathetic and parasympathetic nervous systems. Your body is in a normal and good state of stabilization when it is balanced. When it is out of balance, your body is in an unstable and abnormal state, usually accompanied by fatigue, as a result of a major stressor. Overnight HRV tracks your normal or abnormal state, allowing you to make informed decisions about your work, life, and exercise routines.\n\n\n\n\nWhat is the purpose of Overnight HRV?\nOvernight HRV will help you plan your activities in a more logical and effective manner. Take breaks when you are under increased stress to avoid increasing the burden on your body. When you are in good shape, you can perform more challenging work and training to improve efficiency and performance.\n\n\nHow to use Overnight HRV?\nConsistently sleeping with your watch on will provide you with a more accurate Overnight HRV. The following information is available to you.\n\n\n1. Average HRV for last night\nWhen you wear the watch while sleeping, the algorithm automatically calculates the average value of RMSSD for the entire sleep period, i.e. the average HRV from the previous night. RMSSD is one of the most commonly used HRV metrics because it is stable, less affected by breathing, and more sensitive to changes in neurologic status. COROS uses RMSSD to calculate and assess HRV.\n\n\n2. HRV normal range\nCOROS uses your last 30 days of HRV data to calculate the \"normal range.\" Obtaining the HRV \"normal range\" for the first time requires you to sleep with the watch on for at least 5 nights. Due to the small sample size, there may be deviations in the normal range at this time. The normal range will be updated and become more accurate as more sleep data is collected. \n\n3. Overnight HRV results\nIf your average HRV last night was lower or higher than the normal range, your body may be fatigued. The results of the Overnight HRV are as follows: \n•Elevated\nHRV is elevated above your normal range. This typically indicates you are more relaxed, but please pay attention to other physiological factors.\n•Normal\nHRV is within your normal range. Your body is in good condition, proceed as planned.\n•Reduced\nHRV is slightly lower than normal. This typically indicates your body is under stress, consider additional rest.\n•Low\nHRV is significantly lower than normal range. Your body is in a very stressed condition, and taking additional rest is recommended.\n\nOvernight HRV limitations\nHRV reacts to the autonomic nervous system's condition, but the autonomic nervous system is insufficient to react to every bodily state, including muscle fatigue. Delayed Onset Muscle Soreness (DOMS) is a common symptom of muscle fatigue, which is generally defined as the inflammatory response of the muscles as a result of exercise. After exercise, DOMS usually peaks on days two or three and goes away on its own in five days. As a result, even though the Overnight HRV may show a normal range, the muscles may still be sore, and it is recommended to refer to \"Recovery”at the same time.\n\nOvernight HRV and Recovery\nRecovery of the autonomic nervous system, recovery of energy, and recovery of muscles are the three primary categories of body recovery.  \nThe autonomic nervous system's level of recovery can be indicated by HRV, and the muscles' and energy sources' ability to recover can be indicated by physical strength. As a result, a more thorough recovery assessment result can be obtained by combining physical recovery and Overnight HRV.  The nervous system recovers the quickest, followed by the recovery of energy, and lastly, the recovery of muscles. The three types of recovery proceed in different ways. Even though Recovery may not have reached 100%, Overnight HRV may have returned to normal. \nConsequently, if your Recovery is poor but your Overnight HRV is within normal range, it indicates that your nervous system is in good health but that your muscle and energy recovery are still lacking. At this time, please focus primarily on the Recovery recommendations. All body systems are recuperating properly when your Overnight HRV is within the normal range and your physical strength is sufficient.\n\n\nWhy does my HRV fluctuate so much throughout the night?\nThis is a normal physiological phenomenon. HRV will change due to the influence of sleep stages and circadian rhythm, so HRV changes every moment, and it is normal to fluctuate within tens of ms.\n\n\nReasons for a lower HRV\nSome common factors in life (injury, illness, smoking, alcohol, intense work, bad moods, intense exercise, etc.) can all lead to a poor autonomic nervous system response that goes into a state of stress or fatigue, which can lower HRV while you sleep.\n\nHow to increase your HRV\nBreathing exercises, meditation, and other relaxation methods can actively relax the autonomic nervous system and temporarily elevate HRV.",
  "P13102": "Dynamic Warm-up",
  "Y9076": "No data for the last 7 days",
  "P13110": "Dynamic Warm-up",
  "Y9077": "No data for the last 7 days. Wear your watch to sleep for {days} more night(s) to view results",
  "P13111": "Dynamic Warm-up",
  "Y9078": "Normal Range",
  "Y9079": "Range",
  "H2019": "Delete this activity",
  "H2017": "Are you sure you want to delete {OvO}?",
  "T1226_desc": "-Starting Position:\nStand with your feet together.\nKeep your back naturally straight and tuck in your stomach and chest. Clasp your arms in front of your chest or cross your arms to maintain your balance.\n\n-Actions:\nTake a large step backward with one foot on one side, landing on your toes, dropping your hips, and squatting, with the knee of the front leg oriented in the same direction as the toes.\nSquat down until the thigh of the front leg is parallel to the ground and slowly return to the starting position.\n\n-Tip:\nInhale as you squat and exhale as you rise.\nStop training when you experience discomfort.\nTighten your core the entire time to avoid swaying your body.\nYou can carry a barbell on your back or hold a dumbbell kettlebell for weight training.",
  "H2018": "Activity comparison",
  "H2013": "Name",
  "H2014": "Distance/Sets",
  "P13118": "Dynamic Warm-up",
  "H2011": "Type",
  "Y9080": "Range：",
  "P13119": "Dynamic Warm-up",
  "H2012": "Date",
  "Y9081": "Intensity Trend",
  "P13116": "Dynamic Warm-up",
  "Y9082": "Fitness levels have dropped over the past 7 days. Increasing workout time and/or intensity can help improve fitness.",
  "P13117": "Dynamic Warm-up",
  "H2010": "Multisport",
  "Y9083": "Base Fitness has decreased over the past 7 days. Increasing workout time and/or intensity can help improve your overall fitness.",
  "P13114": "Dynamic Warm-up",
  "Y9084": "Reduced exercise intensity over the past 7 days. Short-term reductions in training allow the body to recover from fatigue quickly. Your current Training Status is optimal for racing or increased training intensity.",
  "P13115": "Dynamic Warm-up",
  "Y9085": "Increased intensity over the past seven days. Your body is gradually adjusting to the new workload. Increasing training time and/or intensity over time like this is an effective way to improve your fitness.",
  "P13112": "Dynamic Warm-up",
  "Y9086": "Consistent training over the past seven days and overall fitness is maintaining. Slightly increasing training time and/or intensity from this level can improve fitness.",
  "P13113": "Dynamic Warm-up",
  "Y9087": "You've been training regularly for the past 7 days and fitness levels are rapidly improving. Maintaining this routine over time will help improve your Base Fitness.",
  "P13121": "Dynamic Warm-up",
  "Y9088": "Your fitness has greatly improved over the past seven days as a result of your increased training. Pay attention to how your body responds and increase rest as needed.",
  "P13122": "Dynamic Warm-up",
  "Y9089": "Your training is above the recommended range for the past 7 days. Pay attention to how your body responds and increase rest as needed.",
  "P13120": "Dynamic Warm-up",
  "T1306_desc": "-Starting Position:\nLie on your back on a bench press bench, maintaining a stable position through your feet, hips, back, and head.\nHold dumbbells in your hands, palms facing each other, with the dumbbells spaced narrowly enough to touch, arms straight.\n\n-Action:\nSlowly lower the dumbbells, making sure they are spaced the same distance apart, until they are close to your chest.\nPause briefly and then power up to push the dumbbells back to the starting position.\n\n-Tip:\nExhale as you push up and inhale as you return.\nStop training if you experience discomfort.",
  "E1042": "You can only send 20 emails in a day",
  "H2028": "Descend",
  "H2026": "Climb",
  "H2027": "Approach",
  "H2024": "Walk",
  "H2025": "Outdoor Climb",
  "Y9090": "Your training is significantly above the recommended range for the past 7 days. Periods of overreaching can greatly increase fitness but can also lead to injury. Increase rest as needed.",
  "H2022": "Elevation Loss",
  "H2023": "Cardio",
  "H2020": "Cadence",
  "E1048": "Your account was registered in another server. Auto-directing now…",
  "H2021": "Elev Gain",
  "Y9096": "If the pool length is changed from {OvO} to {OvO}, the target distance may be changed.",
  "Y9097": "If the pool length is changed from {OvO} to {OvO}, the target distance is not affected.",
  "Y9098": "",
  "Y9099": "Personal Running Record",
  "E1031": "Parameter error",
  "E1030": "Incorrect user name or password",
  "E1037": "No record found",
  "P13100": "Dynamic Warm-up",
  "E1029": "This account does not exist",
  "P13149": "Easy Pace Run",
  "P13147": "Easy Pace Run",
  "P13148": "Easy Pace Run",
  "P13145": "Long Run with Goal Pace Intervals",
  "P13146": "Easy Pace Run",
  "P13154": "Easy Pace Run",
  "P13155": "Easy Pace Run",
  "P13152": "Easy Pace Run",
  "P13153": "Easy Pace Run",
  "P13150": "Easy Pace Run",
  "P13151": "Easy Pace Run",
  "E1015": "Incorrect code",
  "P13158": "Easy Pace Run",
  "P13159": "Easy Pace Run",
  "P13156": "Easy Pace Run",
  "P13157": "Easy Pace Run",
  "E1019": "Login expired, please log in again",
  "P13165": "Easy Pace Run",
  "P13166": "Dynamic Warm-up",
  "P13163": "Easy Pace Run",
  "P13164": "Easy Pace Run",
  "P13161": "Easy Pace Run",
  "P13162": "Easy Pace Run",
  "P13160": "Easy Pace Run",
  "E1002": "You can only send 20 emails in a day",
  "E1001": "Server error",
  "P13129": "Dynamic Warm-up",
  "P13127": "Dynamic Warm-up",
  "P13128": "Dynamic Warm-up",
  "P13125": "Dynamic Warm-up",
  "P13126": "Dynamic Warm-up",
  "P13123": "Dynamic Warm-up",
  "P13124": "Dynamic Warm-up",
  "P13132": "Dynamic Warm-up",
  "P13133": "Dynamic Warm-up",
  "P13130": "Dynamic Warm-up",
  "P13131": "Dynamic Warm-up",
  "P13138": "Long Run with Fast Finish",
  "P13139": "Easy Pace Long Run",
  "P13136": "Long Run",
  "P13137": "Long Run with Goal Pace Intervals",
  "P13134": "Dynamic Warm-up",
  "P13135": "RACE DAY!",
  "P13143": "Easy Pace Long Run",
  "P13144": "Easy Pace Long Run",
  "P13141": "Long Run with Fast Finish",
  "P13142": "Easy Pace Long Run",
  "P13140": "Easy Pace Long Run",
  "T1341_desc": "-Starting Position:\nSit in a seated position, maintaining postural stability through foot, hip, and back contact with the apparatus. Bend your elbows, keep your arms close to your body, and hold the handles of the apparatus with both hands.\n\n-Action:\nWith three hairs, extend your elbows to press the handles downward. Pause briefly as arms straighten.\nWith three hairs force control the speed and slowly return to the starting position.\n\n-Cue:\nExhale as you press down and exhale as you return.\nKeep your elbows close to your body throughout the movement.",
  "Y9110": "Max. Average Power（60min）",
  "Y9111": "20km",
  "Y9112": "50km",
  "Y9113": "50mi",
  "Y9114": "100km",
  "Y9115": "100mi",
  "Y9116": "Longest\nrunning distance",
  "T1240_desc": "-Starting Position:\nWith hands and knees braced on the ground, slowly slide your knees out to the sides, keeping your thighs at a 90-degree angle to your body and your calves to your thighs.\nHook your feet back or press them into the ground and orient your toes in the same direction as your knees, avoiding inward or outward turning.\nHead up, eyes flat in front of you, elbows on the ground.\n\n-Action:\nPush your body backward and feel the stretch in your inner thigh muscles.\n\n-Tips:\nControl the amplitude and stop the exercise if there is any discomfort.",
  "T1223_desc": "-Starting Position:\nLie down on your stomach with your arms straight forward, legs straight, and your whole body relaxed against the floor with your forehead lightly tapping the ground.\n\n-Action:\nSimultaneously contract the muscles of the back, buttocks, and legs, lifting the upper body (chest, shoulders, and head), as well as the legs, up and off the ground at the same time. At the same time raise your arms upward as much as possible as well, keeping them straight.\nDuring the movement, keep your neck naturally extended and do not tilt your head up or down excessively.\nWhen the body reaches the highest point, pause briefly for 2 to 3 seconds and slowly return to the starting position.\n\nTips:\nExhale as you lift and inhale as you lower.",
  "T1054_desc": "Starting Position:\nKeep standing and reach down in order to hold a barbell with both hands (knees slightly bent).\n\r\nAction:\nLift the barbell straight up without moving your back, knees or hips and lower it back after a short pause.\n\r\nTips:\nTry to keep your back straight throughout. Only the arms should move.",
  "T1290_desc": "-Starting Position:\nFeet are 1.5-2 times shoulder width apart, toes are abducted about 45°-60°, and knees are oriented in the same direction as the toes.\nHold a barbell in both hands with a shoulder-width or slightly narrower grip, and keep your arms close to your inner thighs.\nHips down, back straight, core tight, shoulder blades aligned with barbell. The calves are close to vertical on the floor and the barbell is close to the shins.\n\n-Action:\nWith your feet on the ground, push your hips forward and extend your hips to pull up the barbell.\nControl your speed on the way down without the barbell touching the floor.\n\n-Cue:\nExhale as you pull up and inhale as you lower down.\nChoose foot spacing and range of motion based on flexibility.",
  "T1001_desc": "Starting Position:\nMaintain a fighting or defensive stance.\n\r\nAction:\nUse the fist, elbow, knee, foot and other parts to attack or defend the target.\n\r\nTips:\nPay attention to your center of gravity and your breathing rhythm.",
  "T1105_desc": "Starting Position:\nPass a stretch strip under the bench, close to the side of the head, around the chest.Lie on your back on the bench with your chest out and stomach in, keeping your back straight.Hold one side of the elastic band in each hand and extend the arm up to shoulder width.\n\r\nAction:\nThen slowly lower your hands and bend your arms until your chest is stretched to the limit.Inhale as you descend.After a brief pause at the bottom, lift your arms up quickly with chest force until they are naturally straight.Exhale as you lift.\n\r\nTips:\nIn the process of two-handed descent, the force should not be fully discharged, and the force should be slowly reduced to improve the effectiveness of training.",
  "S5904": "Pushing Limits Club Training Plan",
  "T1276_desc": "-Starting Position:\nFeet apart, shoulder-width apart, lean forward slightly, knees slightly bent, keep your body stable.\nLean forward, torso as parallel to the ground as possible, arms naturally hanging down, palms facing each other, thumbs forward.\n\n-Action:\nRaise and open your arms backward, pause briefly at the highest point, and hold your arms in an A-shape.\nSlowly return to the starting position.\n\n-Tips:\nExhale as you lift and inhale as you lower.\nStop the exercise if you experience discomfort.",
  "P10876": "Progression Run",
  "S4670": "3 grades harder than onsight",
  "P10877": "Progression Run",
  "S4671": "2 grades harder than onsight",
  "P10878": "Marathon Pace",
  "P10879": "Marathon Pace",
  "P10872": "Threshold Intervals",
  "S10016": "10 Min",
  "P10873": "Progression Run",
  "S10015": "Leaderboard Appearing Time",
  "P10874": "Progression Run",
  "S10014": "Background Wallpaper Selection",
  "P10875": "Easy 12K",
  "S10013": "Workout Session Name Cannot Exceed 30 Characters",
  "S10019": "Calories",
  "P10870": "Threshold Intervals",
  "S10018": "HR",
  "P10871": "Threshold Intervals",
  "S10017": "Device ID:",
  "S10023": "Exit Workout Session",
  "S10022": "Do you want to exit the current Workout Session?",
  "S10021": "Resuming incoming device data",
  "S10020": "Pause incoming device data",
  "S4674": "1 grade easier than onsight",
  "S4675": "2 grades easier than onsight",
  "S4672": "1 grade harder than onsight",
  "S4673": "Onsight Grade",
  "S4678": "5 grades easier than onsight",
  "S4679": "6 grades easier than onsight",
  "S4676": "3 grades easier than onsight",
  "S4677": "4 grades easier than onsight",
  "P10887": "Easy Run",
  "P10888": "Strength training",
  "S4660": "Level Grade",
  "P10889": "Long distance jogging",
  "P10883": "Easy 15K",
  "S10005": "Please connect the device before using screen mirroring",
  "P10884": "Easy 18K",
  "S10004": "No device connected",
  "P10885": "35-Minute aerobic running training",
  "S10003": "File read error, please re-import",
  "P10886": "Lactate threshold interval (including uphill sections)",
  "S10002": "Imported successfully",
  "S10009": "Start Workout Session",
  "P10880": "Marathon Pace",
  "S10008": "Prepare Workout Session",
  "P10881": "Tempo Run",
  "S10007": "Please turn on the iPad's Bluetooth before using screen mirroring",
  "P10882": "Progression Run",
  "S10006": "Bluetooth is not turned on",
  "S4669": "4 grades harder than onsight",
  "S10012": "Workout Session Name Cannot Be Empty",
  "S10011": "Workout Session Name",
  "S10010": "Workout Session Settings",
  "S4663": "UIAA",
  "S4664": "Ewbank",
  "S4661": "Rock YDS",
  "S4662": "Rock French",
  "S4667": "Onsight-{num}",
  "S4668": "Onsight+{num}",
  "S4665": "V-Scale",
  "S4666": "Font Scale",
  "P10858": "Progression Run",
  "P10859": "Interval Session",
  "P10854": "Progression Run",
  "S4692": "Avg. Strk/Len",
  "P10855": "Fartlek Training",
  "P10856": "Threshold Intervals",
  "S4690": "Mix (mixing 2 or more strokes)",
  "P10857": "Progression Run",
  "S4691": "Interval time",
  "P10850": "Threshold Intervals",
  "T4011": "Warm Up",
  "P10851": "Easy 30min with Strides",
  "T4012": "Warm Up",
  "P10852": "Progression Run",
  "T4013": "Warm Up",
  "P10853": "Threshold Intervals",
  "T4014": "Cool Down",
  "T4015": "Cool Down",
  "T4016": "Cool Down",
  "S10001": "Please import the configuration file first",
  "T4010": "Rest",
  "P10869": "Progression Run",
  "T4008": "Bike",
  "T4009": "Rest",
  "T1057_desc": "Starting Position:\nLie on your stomach on the back extender with your ankle against the pad and adjust the top pad so that your upper thighs can lean on the pad and your waist is unrestrained when bending.\nKeep your body straight with your arms crossed in front of your chest or behind your head.\n\r\nAction:\nSlowly bend forward, pressing as hard as you can until you can't, keeping your back straight and exhaling as you do so.After a short pause, use the strength of your lower back to slowly lift your body back to the Starting Position while inhaling.\n\r\nTips:\nKeep your balance during the exercise and keep your back unbent.",
  "P10865": "Threshold Intervals",
  "S4681": "8 grades easier than onsight",
  "P10866": "Progression Run",
  "S4682": "Pool length",
  "P10867": "Progression Run",
  "P10868": "Interval Session",
  "S4680": "7 grades easier than onsight",
  "P10861": "Threshold Intervals",
  "T4000": "Training",
  "P10862": "Progression Run",
  "T4001": "Bike",
  "P10863": "Easy 70min with Strides",
  "T4002": "Bike",
  "P10864": "Progression Run",
  "T4003": "Bike",
  "T4004": "Bike",
  "T4005": "Bike",
  "T4006": "Bike",
  "P10860": "Threshold Intervals",
  "T4007": "Bike",
  "S4685": "Drills",
  "S4686": "The pool length is set to {OvO} by default.The target distance may be changed.",
  "S4683": "Interval Training",
  "S4684": "Individual Medley",
  "S4689": "Individual Medley (Butterfly, Backstroke, Breaststroke, Freestyle)",
  "S4687": "If the pool length is changed from {oldValue} to {newValue}, the target distance may be changed.",
  "S4688": "If the pool length is changed from {oldValue} to {newValue}, the target distance is not affected.",
  "S10059": "Training has ended",
  "S10058": "Now open your watch, select “Gym Cardio,” click “Start,” and you will be able to view your real-time exercise data overview on the screen.",
  "S10057": "Submission successful",
  "S10063": "Enter user name",
  "S10062": "Please scan the QR code again, fill in your personal information, and submit again.",
  "S10061": "Submission failed",
  "T1381_desc": "-Starting Position:\nLie prone on a bench with your arms wrapped around the bench to maintain body stability.\nWith calves and thighs perpendicular and legs open, support the barbell bar with the balls of your feet.\n\n-Action:\nContract your hips and power up to push the barbell bar upward. Pause briefly after reaching maximum amplitude.\nPower up to control your speed and slowly return to the starting position.\n\n-Tip:\nExhale on the upward thrust and exhale on the return.\nControl the range of motion and weight to reduce the risk of injury.\nStop training if you feel discomfort during the movement.",
  "S10060": "The exercise training you participated in by scanning the QR code has ended.",
  "S10067": "Please select your height",
  "S10066": "Please select your age",
  "S10065": "Please choose your gender",
  "S10064": "Please enter your nickname",
  "T1004_desc": "Starting Position:\nLie prone on the floor, body fully extended, hands in a medium grip Position with only your hands and feet touching the floor.\n\r\nAction:\nPush yourself up by extending your arms and lower yourself back down after a short pause.Repeat to recommended number of times.\n\r\nTips:\nBreathe out while pushing yourself up and breathe in while lowering yourself down.",
  "S10049": "Select age",
  "S10048": "Cancel",
  "S10047": "Confirm",
  "S10046": "Female",
  "S10052": "Age",
  "S10051": "Select weight",
  "S10050": "Select height",
  "S10056": "Shooting QR code",
  "S10055": "Fill in",
  "S10054": "kg",
  "S10053": "cm",
  "T1175_desc": "Starting Position:\nStand still and let your arms drop.\n\nAction:\nAlternate your feet back and forth. Bend your knees slightly during the process. Keep the rhythm.\n\nTip:\nKeep your balance and pace.",
  "P10898": "2 * 3Km lactate threshold interval",
  "P10899": "5 * 400M interval training",
  "P10894": "Lactate threshold interval (including uphill sections)",
  "S10038": "Nickname",
  "P10895": "tempo run",
  "S10037": "Your personal information will be used to calculate your physical fitness data during training.",
  "P10896": "tempo run",
  "S10036": "Fill in your personal information",
  "P10897": "tempo run",
  "S10035": "Hide Ranking",
  "P10890": "tempo run",
  "P10891": "Lactate threshold interval (including uphill sections)",
  "T1097_desc": "Starting Position:\nIn a standing Position, hold a medicine ball in both hands, knees slightly bent, feet shoulder-width apart.\n\r\nAction:\nLift your arms up, lift the ball over your head, and hit the ground in front of you.Wait for the ball to bounce, with both hands to catch the ball.\n\r\nTips:\nThe training process emphasizes the training of explosive force.",
  "P10892": "Lactate threshold interval (including uphill sections)",
  "P10893": "tempo run",
  "S10039": "Gender",
  "S10041": "Height",
  "S10040": "Age",
  "S4658": "Grading Systems",
  "S4659": "Onsight Grade",
  "S10045": "Male",
  "S10044": "Submit",
  "S10043": "Equipment",
  "S10042": "Weight",
  "S4652": "Please select an action",
  "S4653": "Target Effort Pace",
  "S4656": "Indoor Climb",
  "S4657": "Bouldering",
  "S4654": "%FTP",
  "S4655": "Climbing Grade Systems",
  "S10027": "Password",
  "S10026": "Account",
  "S10025": "Account Login",
  "S10024": "Cancel",
  "S10029": "Enter Partner Password",
  "S10028": "Enter Partner Account",
  "S10030": "Login",
  "Y9100": "Effort Pace Zone",
  "Y9101": "Intensity",
  "Y9102": "Moving Avg Spd",
  "S10034": "Confirm",
  "Y9103": "Longest cycling distance",
  "S10033": "Do you want to log out?",
  "Y9104": "Highest \nElev Gain",
  "S10032": "Log out",
  "Y9105": "Max. Average Power（1min）",
  "S10031": "Incorrect account or password, please re-enter",
  "Y9106": "Max. Average Power（5min）",
  "Y9107": "Max. Average Power（10min）",
  "Y9108": "Max. Average Power（20min）",
  "Y9109": "Max. Average Power（30min）",
  "T1014_desc": "Starting Position:\nStand in front of a box with feet shoulder width apart, with legs slightly bent.\n\r\nAction:\nUse your arms and jump on to the box. Land softly with feet straight ahead and knees over feet. Step down and repeat as quickly as can be controlled.\n\r\nTips:\nUse a box or step that is a suitable height for your fitness level.",
  "T1360_desc": "-Starting Position:\nHang from the hang point with your hands, palms facing forward.\n\n-Action:\nPull yourself upward with both hands until the height of your chin reaches the height of your palms and lower yourself after a brief pause.\n\n-Tip:\nYou can adjust the difficulty of the exercise by adjusting the spacing of the hanging points and the number of hanging fingers.\nInhale as you raise yourself and exhale as you lower yourself.",
  "c6051": "Total Weight",
  "C2004": "Login again",
  "C2003": "Return to login page",
  "C2002": "An error occurred, please try again later.",
  "C2001": "Sorry,the page you want to visit does not exist.",
  "S10069": "Please select your weight",
  "S10068": "Please select your device",
  "S10074": "25 Min",
  "T1148_desc": "Starting Position:\nHold the push-up position on the mat and keep your body straight.\n\nAction:\nBend one arm, support the ground with the forearm, then repeat with the other arm, pause briefly and return to the push-up position in the same order.Repeat until recommended number of times.\n\nTip:\nKeep your balance and keep your body straight during the exercise.",
  "S10073": "20 Min",
  "S10072": "15 Min",
  "S10071": "Invalid access token",
  "S10076": "The First Beta Rock Climbing Route Database!\nDownload this resource pack to enable quick and convenient route search and recording features on your smartwatch.\n\nSupported Regions:\nUnited States: California, Colorado, Nevada\nPopular Areas: Yosemite National Park, Lover's Leap, Lake Tahoe, Eldorado Canyon State Park, Joshua Tree National Park, Red Rocks\nChina: Yangshuo (Guangxi), Baihe (Beijing), Qingyuan (Guangdong), Zhaoqing (Guangdong)",
  "S10075": "Please scan the QR code",
  "S10070": "Please enter the course name",
  "P11926": "Easy Run with 200m Strides",
  "P11925": "Marathon Pace",
  "P11928": "Easy Run with 200m Strides",
  "P11927": "Easy Run with 200m Strides",
  "P11922": "Marathon Pace",
  "P11921": "Variable Pace Long Run",
  "P11924": "Marathon Pace",
  "P11923": "Marathon Pace",
  "P11920": "Variable Pace Long Run",
  "T1116_desc": "Starting Position:\nKeep your body in a standing Position with your back and waist straight, feet together, hands akimbo.\n\r\nAction:\nLift one leg from the side to the top, keeping the knee straight, and pause briefly to slowly return to the Starting Position.\n\r\nTips:\nThe supporting legs should be straight and perpendicular to the ground, keeping the balance of the body and holding the handrails with both hands if necessary.",
  "P11929": "Easy Run with 200m Strides",
  "P10605": "3km Repetitions",
  "P11937": "Easy Run with 200m Strides",
  "H1006": "Mtn Climb",
  "P10606": "4km Repetitions",
  "P11936": "Easy Run with 200m Strides",
  "H1005": "Hike",
  "P10607": "Uphill / Flat intervals at Threshold",
  "P11939": "Marathon Pace",
  "H1008": "Indoor Bike",
  "P10608": "Tempo",
  "P11938": "Marathon Pace",
  "H1007": "Bike",
  "P10601": "Tempo",
  "P11933": "Marathon Pace",
  "H1002": "Indoor Run",
  "P10602": "Tempo",
  "P11932": "Marathon Pace",
  "H1001": "Run",
  "P10603": "400m Repetitions",
  "P11935": "Easy Run with 200m Strides",
  "H1004": "Track Run",
  "P10604": "2km Repetitions",
  "P11934": "Easy Run with 200m Strides",
  "H1003": "Trail Run",
  "P11931": "Marathon Pace",
  "P10600": "Tempo",
  "P11930": "Progression Run",
  "T1094_desc": "Starting Position:\nLie on your back on the mat with your knees bent and your feet together. Place the ball on your chest and hold it with your hands.\n\r\nAction:\nUsing explosive force, push the ball up as hard as you can along the elbow.When the ball falls, catch it with both hands.\n\r\nTips:\nMore suitable for individual training.",
  "T1317_desc": "-Starting position:\nSide lying position. The side of the body and one leg are in contact with the floor, ensuring stability of the body through the support point. Bend the knee. Place an elastic band around the knee area.\n\n-Action:\nMaintain pelvic stability. Using the hip as an axis, the knee of the upper leg opens upwards and both knees move away from each other overcoming resistance. Open to the maximum extent and then slowly return to the initial position. Keep the feet and hips still during the opening of the legs.\n\nTips:\nInhale when the legs are open and exhale when the legs are closed.\nStop training if you experience discomfort.\nAdjust the amount of resistance according to the elasticity of different elastic bands, you can remove the elastic bands to train unloaded.",
  "P10609": "Uphill / Flat intervals at Threshold",
  "H1009": "Pool Swim",
  "P11904": "Anaerobic Training",
  "H1017": "XC Ski",
  "P11903": "Anaerobic Training",
  "H1016": "Snowboard",
  "P11906": "body weight exercises",
  "H1019": "Multisport",
  "P11905": "Anaerobic Training",
  "H1018": "Ski Touring",
  "P11900": "Anaerobic Training",
  "H1013": "Gym Cardio",
  "H1012": "Strength",
  "P11902": "Anaerobic Training",
  "H1015": "Ski",
  "P11901": "Anaerobic Training",
  "H1014": "GPS Cardio",
  "H1011": "Triathlon",
  "H1010": "Open Water",
  "T1392_desc": "-Starting Position:\nFeet apart, shoulder-width apart or slightly narrower, back straight, core tight. Raise the weight above your shoulders with one hand, while the other hand grips the weight naturally down the side of your torso.\n\n-Action:\nSlowly march forward in small steps.\nKeep your back straight, shoulders open, shoulder blades down, head up, and spine in a neutral position as you move.\n\n-Tips:\nStop the workout when you experience discomfort.\nTighten your core throughout to avoid body sway.",
  "T1213_desc": "-Starting Position:\nBegin in a standing position with arms hanging naturally and upper body straight.\n\n-Action:\nLift one thigh with the calf perpendicular to the thigh, hooking the toes while lifting the opposite arm until the thigh is parallel to the floor. As you lift your leg the opposite foot does a pad step with the help of calf elasticity.\nExtend the knee and press the foot down in front of you until the forefoot touches the ground. After touching the ground, tap the ground with the elasticity of the calf and then switch legs and hands to drive the body forward.\n\nTips:\nKeep your core tight, keep your torso straight, and maintain torso stability.\nQuickly leave the ground, reduce the time of touching the ground, ensure that the movement is fast and powerful, feel the elasticity of the lower limbs.\nPay attention to the coordination of hands and feet.\nTouch the ground with the forefoot.",
  "P11908": "Body Weight Exercises",
  "P11907": "Body Weight Exercises",
  "P11909": "Body Weight Exercises",
  "P11915": "Cruise Intervals",
  "H1028": "FP Ratio",
  "P11914": "Cruise Intervals",
  "H1027": "NP",
  "P11917": "Marathon Pace",
  "P11916": "Cruise Intervals",
  "H1029": "SWOLF",
  "P11911": "Countdown Intervals",
  "H1024": "Best Length",
  "P11910": "Countdown Intervals",
  "H1023": "Max. Speed",
  "P11913": "Critical Power Test",
  "H1026": "Weight",
  "P11912": "Critical Power Test",
  "H1025": "Avg. Power",
  "H1020": "Avg. Speed",
  "H1022": "Best km",
  "H1021": "Vert. Speed",
  "T1191_desc": "Starting Position:\nHold the half squat position, stand with the body side elastic band, pull the elastic band to the body position with both hands, and fix the elastic band.\n\nAction:\nMove the legs laterally in small steps, stretch the elastic band slowly, and repeat until recommended times.\n\nTip:\nKeep your arms straight, your torso steady, your breathing balanced, and your movements smooth.\n\nPractical Application:\nIn moving march, the control core is close to the core control in actual running.",
  "T1295_desc": "-Starting Position:\nStand with your feet wide apart, toes facing diagonally forward.\nKeep your back naturally straight and tuck in your stomach and chest. Arms are clasped in front of the chest or stretched straight forward to maintain balance.\n\n-Action:\nSquat down, bending your knees and hips, with your knees oriented in line with your toes.\nSquat down until your thighs are parallel to the floor and slowly return to the starting position.\n\n-Cue:\nInhale as you squat and exhale as you rise.\nStop the workout if you experience discomfort.\nTighten your core the entire time to avoid swaying your body.\nYou can carry a barbell on your back or hold a dumbbell kettlebell for weight training.",
  "P11919": "Marathon Pace",
  "P11918": "Marathon Pace",
  "H1039": "Device",
  "H1038": "Calories",
  "H1035": "Total Descent",
  "H1034": "Elev Gain",
  "H1037": "Max Grade",
  "H1036": "Downhill Desc",
  "H1031": "Max. Cadence",
  "H1030": "Avg. Cadence",
  "H1033": "Avg. Strk Rate",
  "H1032": "Avg. Cadence",
  "H1049": "Downhill Dist.",
  "H1046": "Indoor Rower",
  "H1045": "Rowing",
  "H1048": "Flatwater",
  "H1047": "Whitewater",
  "H1042": "Total Time",
  "H1041": "Activity Time",
  "H1044": "Windsurfing",
  "H1043": "Speedsurfing",
  "H1040": "Distance",
  "S7164": "Runkeeper Training Plan",
  "T1344_desc": "-Starting position:\nBall face down.\nStand on a platform and balance by supporting your body on one leg with a slight bend in the knee, leaning your upper body forward parallel to the ground and straightening the other leg back.\n\n-Action:\nLift your torso up with all your might while straightening your supporting leg, swinging your back leg forward and returning to a standing position. After a short pause slowly return to the original position and repeat the movement until the recommended number of repetitions.\nCoordinate your core, hips and lower body muscles to maintain balance and minimize swaying.\n\nTip:\nYou can reduce the difficulty of the movement by turning the ball face up.\nExhale on the way up and inhale on the way down.",
  "H1057": "Start exercising to record your activity data",
  "H1056": "Training Load",
  "H1059": "Total Run Distance",
  "H1058": "Please import your recent activity data.",
  "H1053": "Downhill Time",
  "H1052": "Runs",
  "H1055": "Avg. HR",
  "H1054": "Avg. Pace",
  "H1051": "Sets",
  "H1050": "",
  "H1068": "Snow Sports",
  "H1067": "Strength",
  "H1069": "Multisport",
  "H1064": "Run",
  "H1063": "Runs",
  "H1066": "Swim",
  "H1065": "Bike",
  "H1060": "Total Run Time",
  "H1062": "Avg. Strk Rate",
  "H1061": "Fastest 500m",
  "T1164_desc": "Starting Position:\nStand still with one leg resting on a bench in the back.\n\nAction:\nBend your upright legs and knees so that your body sinks until your knees are bent to 90°. Pause briefly and use your leg strength to recover.\n\nTip:\nIn the process of the leg squat can be appropriately increased weight, improve the training effect.",
  "S7102": "Pier",
  "S7101": "Dock",
  "S7100": "Point",
  "T1078_desc": "Starting Position:\nMaintain a squat Position with your back straight, your thighs parallel to the floor, your hands at rest according to your habit, and tighten your hips.\n\r\nAction:\nUse the strength of the lower limbs to bounce, at the same time the body in the air, landing is to restore the Starting Position, a short stay can start the second bounce.\n\r\nTips:\nKeep your back and waist straight at all times and your thighs parallel to the ground when you land.",
  "H1071": "Unnamed",
  "H1070": "Water Sports",
  "H1073": "Best mile",
  "H1072": "Helmet Riding",
  "S7104": "RunSmart Training Plan",
  "S7107": "NXT RUN Training Plan",
  "T1319_desc": "-Starting Position:\nKneeling position with hips near heels. The elastic band is secured at a height near the hip on one side and the other is placed over the hip to maintain some tension.\n\n-Action:\nPush your hips forward and lift your hips until your thighs are in line with your torso. Sit backward and return to the starting position.\n\n-Cue:\nExhale as you lift your hips and inhale as you return.\nStop training when you experience discomfort.\nAdjust the amount of resistance according to the elasticity of different elastic bands.",
  "T1279_desc": "-Starting Position:\nFeet apart, shoulder-width apart, lean forward slightly, knees slightly bent, keep your body stable.\nLean forward, torso as parallel to the ground as possible, arms naturally hanging down, palms facing each other, thumbs forward.\n\n-Action:\nRaise your arms to the sides, pause briefly after your arms are parallel to the ground, and put your arms in a T-shape with your body.\nSlowly return to the starting position.\n\n-Tips:\nExhale as you lift and inhale as you lower.\nStop the exercise if you experience discomfort.",
  "P10597": "Strength",
  "P10598": "Uphill / Flat intervals at Threshold",
  "P10599": "Tempo",
  "P10593": "400m Repetitions",
  "P10594": "Long Run",
  "P10595": "Tempo",
  "P10596": "Uphill / Flat intervals at Threshold",
  "T1099_desc": "Starting Position:\nStand on one side of the ball and place the ball flat up with your feet shoulder-width apart.Keep your waist and back straight with your head facing straight ahead.\n\r\nAction:\nBend your knees and hips and lower your body, keeping your knees, feet and hips together.Squat as deep as your flexibility allows.Don't sag your knees and don't bend your thoracic vertebra.After a short pause in the Position where the squat is not possible, extend your knees and hips and return to the Starting Position.\n\r\nTips:\nDuring the practice, it is important to master the balance of the wave ball, and the overall movement is similar to the squat.",
  "S3618": "Rest",
  "P10579": "Upper Body and Core-W3",
  "T1261_desc": "-Starting Position:\nWith your hands on the ground, touch your thumbs and forefingers to each other to form a diamond-like lozenge shape. Head, torso and legs in a straight line.\n\n-Action:\nKeeping your body stable, slowly bend your elbows to lower your body, keeping your elbows close to your body. Pause briefly when the upper arm is nearly parallel to the ground. Push your body upward to return to the starting position.\nWhen performing the movement, always keep your core muscles tight and your back straight, do not collapse or pucker your hips. Keep your neck naturally extended and don't tilt your head up or down excessively.\n\n-Tip:\nInhale as you descend and exhale as you push up.\nStop training when experiencing discomfort.\nAdjust the range of descent according to flexibility and personal ability.",
  "P10575": "Lower Body - W2",
  "P10576": "Full Body - W4",
  "P10577": "Upper Body and Core-W2",
  "P10578": "Lower Body - W3",
  "P10571": "Bodyweight Workout",
  "P10572": "Core Workout",
  "T1092_desc": "Starting Position:\nLie flat on the mat with your legs bent at 90 degrees and your feet on a Swiss ball.Hold your hands at the sides of your head, elbows out.\n\r\nAction:\nKeeping your lower back on the ground, use your lower belly to lift your shoulders and exhale.Until the abdominal muscles contract to the limit.After a brief pause, return slowly to the Starting Position, inhaling.\n\r\nTips:\nDo not use the strength of other parts of the exercise process, only with the strength of the waist and abdomen.",
  "P10573": "Lower Body - W1",
  "P10574": "Upper Body and Core-W1",
  "P10580": "Full Body - W5",
  "P10581": "Lower Body - W4",
  "T1196_desc": "Starting Position:\nKeep your upper body straight, extend your left arm in front of you and grip the elastic band, and drop your other arm behind you.Bend your right knee, keep your left leg on your knees, and take a lunge position.\n\nAction:\nPull the elastic band to one side of the body while keeping the upper body straight and slightly tilted back;The arms swing back and forth naturally;At the same time, lunge with your legs straight and kneel with your knees raised.Return to original condition after a short stay and repeat until recommended times.\n\nTip:\nThe hands and feet work together, lifting the knee on the tiptoe and exerting steady control at the high point.\n\nPractical Application:\nStrengthen the integration of lower limbs and diagonal of the body, which is conducive to improving running efficiency.",
  "P10586": "Full Body - W3",
  "P10587": "Easy",
  "P10588": "2km Repetitions",
  "P10589": "3km Repetitions",
  "P10582": "Upper Body and Core-W7",
  "P10583": "Upper Body and Core-W8",
  "P10584": "Lower Body - W7",
  "P10585": "Lower Body - W8",
  "T1268_desc": "-Starting Position:\nStand with your feet shoulder-width apart, keeping your spine naturally straight and your core tight.\n\n-Action:\nCross one leg in front of the other, with the hand on the same side of the front leg crossed and the opposite hand raised to point to the sky.\nTilt your torso in the direction of the crossed hand and feel the stretch in your outer thigh.",
  "S2305": "Bodyweight",
  "P10590": "5km Repetitions",
  "P10591": "400m, 200m, 100m Repetitions",
  "P10592": "Uphill / Flat intervals at Threshold",
  "T1202_desc": "Please follow your training program for 4-finger hang or 3-finger hang. We generally don’t recommend 2-finger hang unless you have specific training goals, to prevent injury. The same rule applies to the depth of the hold as well.",
  "SQ4006": "Total Distance",
  "SQ4007": "Completion Rate",
  "T1143_desc": "Starting Position:\nLie on your side and keep your body straight with only your lower arms and feet touching the ground.\n\nAction:\nBring your far leg and arm up simultaneously to a running position and breifly hold until returning to the starting position.  \n\nTip:\nImprove the quality of your movements by keeping your body balanced during practice.",
  "S7197": "Slek Training Plan",
  "T1046_desc": "Starting Position:\nKeep your stance under the gantry, and adjust your two griphors to be on either side of the gantry and pull one with each hand.\n\r\nAction:\nUse the strength of the shoulder and the big arm to pull the ring up slowly until the arm is straight.\n\r\nTips:\nBoth arms require simultaneous power, the footwall stable good center of gravity.",
  "S7199": "Tracer Training Plan",
  "SQ4001": "Activity Data",
  "SQ4002": "Plan:",
  "SQ4003": "Completion:",
  "SQ4004": "Total Load",
  "SQ4005": "Total Time",
  "P10517": "18 mile long run",
  "P11849": "6x1 mile threshold",
  "T3028": "% Effort Pace",
  "P10518": "12 mile aerobic endurance + aerobic power",
  "P11848": "6km Base run - Breathing",
  "T3027": "Effort Pace",
  "P10519": "20 mile long run",
  "T3026": "Stroke Type",
  "T3025": "Power",
  "P10513": "16 mile long run",
  "P11845": "65 min Run (Aerobic Endurance)",
  "T3024": "Speed",
  "P10514": "5 mile aerobic endurance run",
  "P11844": "600m Intervals at 10k Pace",
  "T3023": "Cadence",
  "P10515": "Back to Training - Full Body",
  "P11847": "65 min Run (Aerobic Endurance)",
  "T3022": "Cadence",
  "P10516": "Bodyweight - Running Specific",
  "P11846": "65 min Run (Aerobic Endurance)",
  "T3021": "Pace",
  "P11841": "60 min Run (Aerobic Endurance)",
  "P10510": "15 mile long run",
  "P11840": "60 min Run (Aerobic Endurance)",
  "P10511": "10 mile aerobic endurance",
  "P11843": "60-70 min Run",
  "P10512": "2x3 mile threshold",
  "P11842": "60 min Run (Aerobic Endurance)",
  "T3029": "%FTP",
  "T3020": "Heart Rate",
  "P10528": "12 mile long run",
  "T3017": "%Heart Rate Reserve",
  "P10529": "10 mile aerobic endurance",
  "P11859": "70-75 min run",
  "T3016": "%Max Heart Rate",
  "T3015": "Cool Down",
  "T3014": "Cool Down",
  "P10524": "16 mile aerobic endurance + aerobic power",
  "P11856": "70 min easy run",
  "T3013": "Cool Down",
  "S3690": "Anaerobic Power",
  "P10525": "6 mile tempo run",
  "P11855": "70 min easy run",
  "T3012": "Warm Up",
  "P10526": "7 mile tempo run",
  "P11858": "70 min Aerobic Endurance Run",
  "T3011": "Warm Up",
  "P10527": "20 mile aerobic endurance",
  "P11857": "70 min Aerobic Endurance Run",
  "T3010": "Warm Up",
  "P10520": "14 mile aerobic endurance + aerobic power",
  "P11852": "7 Miles Easy",
  "P10521": "8 mile aerobic endurance run",
  "P11851": "7 Miles Easy",
  "P10522": "6 mile aerobic endurance run",
  "P11854": "Full Body - W1",
  "P10523": "22 mile long run",
  "P11853": "70 min Aerobic Endurance Run",
  "P11850": "6x2 min Intervals",
  "T3019": "%Threshold Pace",
  "T3018": "%Threshold HR",
  "P11827": "6 km Run (160-200 W)",
  "P11826": "5km Base run - Breathing",
  "P11829": "6 km Run (160-200 W)",
  "P11828": "6 km Run (160-200 W)",
  "T1130_desc": "Starting Position:\nMaintain a standing position.\n\nAction:\nTry and quickly kick your butt with your heel as your calf comes up. Push your body forward with the supporting leg. \n\nTip:\nMaintain your balance and pace during workout.",
  "P11823": "5km Base run - Breathing",
  "P11822": "5km Base run - Breathing",
  "P11825": "5km Base run - Breathing",
  "P11824": "5km Base run - Breathing",
  "P11821": "5km Base run - Breathing",
  "P11820": "5k Time trial",
  "T1019_desc": "Starting Position:\nBend forward, grab the barbell with both hands, and slowly lift to regain your standing Position.\n\r\nAction:\nLift the barbell slowly until it reaches the lower bar height, pause briefly, then resume the Starting Position.\n\r\nTips:\nKeep your body straight and your speed steady with your arms close to your side.",
  "P10506": "4 mile tempo run",
  "P11838": "60 min easy run",
  "P10507": "4 mile aerobic endurance run",
  "P11837": "80 min Run (Aerobic Endurance)",
  "P10508": "12 mile long run",
  "P10509": "5 mile tempo run",
  "P11839": "60 min easy run",
  "P10502": "6 mile aerobic power run",
  "P11834": "60 min Run (Aerobic Endurance)",
  "P10503": "8 mile aerobic power",
  "P11833": "6 Miles Easy",
  "P10504": "8 mile aerobic endurance",
  "P11836": "70 min Aerobic Endurance Run",
  "P10505": "5 mile aerobic endurance run",
  "P11835": "60 min Run (Aerobic Endurance)",
  "P11830": "6 km Run (160-200 W)",
  "P10500": "22 mile long run",
  "P11832": "6 Miles Easy",
  "P10501": "100 Miler!",
  "P11831": "6 km Run (160-200 W)",
  "P10557": "25 Minute Walk",
  "P11889": "10:2 Run/Walk Intervals",
  "P10558": "5:3 Run/Walk Intervals",
  "P11888": "90-105 min Run",
  "P10559": "3:3 Run/Walk Intervals",
  "T1333_desc": "-Starting Position:\nHold the bar squarely in both hands with a grip slightly wider than shoulder width and palms facing forward. The body hangs naturally, the feet may be crossed or bent at the knees, and the core is tightened to avoid body sway.\n\n-Action:\nKeeping your elbows unbent, contract the muscles in your upper back and pull your shoulder blades downward. Move up a short distance and pause at the highest point.\n\n-Tip:\nExhale as you pull up and inhale as you lower down.",
  "P10553": "Base run",
  "P11885": "90 min Run (5'00\"-5'15\")",
  "P10554": "Hilly long run",
  "P11884": "9 Miles Easy",
  "P10555": "Hilly threshold intervals",
  "P11887": "90 min Run (Aerobic Endurance)",
  "P10556": "Hilly tempo intervals",
  "P11886": "90 min Run (5'00\"-5'15\")",
  "P11881": "8:2 Run/Walk Intervals",
  "P10550": "Marathon pace",
  "P11880": "8:2 Run/Walk Intervals",
  "P10551": "Threshold Intervals",
  "P11883": "9 Miles Easy",
  "P10552": "Trail Run Race",
  "P11882": "8km Base run - Breathing",
  "S1006": "åŸŽè¥¿å¤§å­¦ç”·å­é§…ä¼éƒ¨ä½Žé…¸ç´ ãƒˆãƒ¬ãƒ¼ãƒ‹ãƒ³ã‚°",
  "S1007": "AXTRO & COROS Fitness Training Courses",
  "P11890": "10:2 Run/Walk Intervals",
  "S1001": "热炼健身 x 高驰动态燃脂体验课",
  "S1002": "喜欢训练 x 高驰动态体验课",
  "S1003": "GLOW x 高驰动态体验课",
  "S1004": "飞踹健身 x 高驰动态体验课",
  "S1005": "大象路书 x 高驰动态体验课",
  "P10568": "1 Hour Aerobic/Low Intensity Run",
  "P10569": "30 min Aerobic/Low Intensity Run",
  "P11899": "Anaerobic Training",
  "P10564": "Dynamic Warm-Up",
  "P11896": "Anaerobic Training",
  "P10565": "Base run + bursts",
  "P11895": "Anaerobic Training",
  "P10566": "Hilly tempo intervals",
  "P11898": "Anaerobic Training",
  "P10567": "Shakeout run",
  "P11897": "Anaerobic Training",
  "P10560": "25 Minute Walk",
  "P11892": "Aerobic running + sprint training",
  "P10561": "1hr 20min Long Run",
  "P11891": "Aerobic running + sprint training",
  "P10562": "3:2 Run/Walk Intervals",
  "P11894": "Anaerobic Training",
  "T1215_desc": "-Starting Position:\nKneel with your hips sitting on your heels.\n\n-Action:\nLie forward with your arms shoulder-width apart and press your body and down as far as you can, feeling the stretch in your upper back.\nHold at maximum extent for a while.\n\n-Tips:\nDon't hold your breath, keep your breathing rhythm.\nStop training if you experience discomfort.",
  "P10563": "Bodyweight Strength Training",
  "P11893": "Anaerobic Training",
  "P10570": "30 min Aerobic/Low Intensity Run with Pick Ups",
  "P10539": "Tempo",
  "T3006": "Run",
  "T3005": "Run",
  "T3004": "Run",
  "T3003": "Run",
  "P10535": "Cadence Intervals",
  "P11867": "7km Base run - Breathing",
  "T3002": "Run",
  "P10536": "10k Run",
  "P11866": "7km Base run - Breathing",
  "T3001": "Training",
  "P10537": "Intro to tempo",
  "P11869": "8 km Run (160-200 W)",
  "P10538": "Intro to tempo",
  "P11868": "8 km Run (160-200 W)",
  "P10531": "Run/Walk - High Cadence",
  "P11863": "Half marathon test day",
  "P10532": "5k!",
  "P11862": "75-90 min Run",
  "P10533": "Run/Walk - High Cadence",
  "P11865": "7:3 Run/Walk Intervals",
  "P10534": "4km Base run - Breathing",
  "P11864": "Half marathon test day",
  "T3009": "Rest",
  "P11861": "75 min Run (Aerobic Endurance)",
  "T3008": "Rest",
  "P10530": "1km - Breathing",
  "P11860": "70-80 min run",
  "T3007": "Rest",
  "S3687": "Aerobic Endurance",
  "S3686": "Threshold",
  "S3689": "Anaerobic Endurance",
  "S3688": "Aerobic Power",
  "P10546": "Running Fitness Test (Optional)",
  "P11878": "800m Repeats at 10k Pace",
  "P10547": "Threshold Intervals",
  "P11877": "80-90 min Run",
  "P10548": "Threshold Intervals",
  "P10549": "Base run + Strides",
  "P11879": "85 min Run (Aerobic Endurance)",
  "P10542": "Long run",
  "P11874": "80 min Run (Aerobic Endurance)",
  "P10543": "Marathon!",
  "P11873": "Full Body - W2",
  "P10544": "Marathon Pace Intervals",
  "P11876": "80-100 min Run",
  "P10545": "Long run at marathon pace",
  "P11875": "80 min Run (Aerobic Endurance)",
  "P11870": "8 Miles Easy",
  "P10540": "Base run",
  "P11872": "80 min Run (Aerobic Endurance)",
  "P10541": "Marathon Pace",
  "P11871": "8 Miles Easy",
  "T1137_desc": "Starting Position:\nStart in a lunge position. The lower knee should be slightly off the ground.\n\nAction:\nTake a controlled step forward and bend your knee to 90-degree angles and slowly bring yourself back up after a short pause. Alternate feet between repetitions.\n\nTips:\nKeep your back straight throughout.",
  "T1338_desc": "-Starting Position:\nSit in a seated position, maintaining postural stability through contact of the feet, hips, and back with the apparatus. Bend the elbows, angle the upper arms to the body about 60°, and hold the handles of the apparatus with both hands.\n\n-Action:\nWith chest and triple hair force, extend the elbows to push the handles forward. Pause briefly after straightening the arms.\nChest and triple hair force to control speed and slowly return to the starting position.\n\nTip:\nExhale as you push forward and exhale as you return.\nKeeping the upper arm at an angle to the torso reduces stress on the shoulder joint.\nStop training if you feel discomfort during the movement.",
  "T1073_desc": "Starting Position:\nLie flat on your back in your gym chair and place the bell piece on your forehead.The shoulders should be slightly over the chair and the head should be completely over the chair.\n\r\nAction:\nPlace the bell piece firmly on your forehead and slowly lean back in a semicircle while inhaling.Lift your head, return to the Starting Position by half circle, and exhale.Hold the contracting Position for a short time.\n\r\nTips:\nKeep the rhythm step by step, do not force too hard, weight should not be too high.",
  "T1169_desc": "Starting Position:\nKeep your stance on the treadmill.\n\nAction:\nTurn on the treadmill, adjust your running speed and slope to suit you, and walk at a set pace until the recommended time.\n\nTip:\nPay attention to adjust the speed and slope of the treadmill.",
  "weather_accu_8": "Dreary (Overcast)",
  "weather_accu_6": "Mostly Cloudy",
  "weather_accu_7": "Cloudy",
  "weather_accu_4": "Intermittent Clouds",
  "weather_accu_5": "Hazy Sunshine",
  "weather_accu_2": "Mostly Sunny",
  "weather_accu_3": "Partly Sunny",
  "weather_accu_1": "Sunny",
  "T1242_desc": "-Starting Position:\nUse your fingertips to brace yourself on the ground with your hands shoulder-width apart or slightly wider than shoulder-width apart. Head, torso and legs in a straight line.\n\n-Action:\nKeeping your body stable, slowly bend your elbows to lower your body, keeping your elbows close to your body. Pause briefly when the upper arm is nearly parallel to the ground. Push your body upward to return to the starting position.\nWhen performing the movement, always keep your core muscles tight and your back straight, do not collapse or pucker your hips. Keep your neck naturally extended and don't tilt your head up or down excessively.\n\n-Tip:\nInhale as you descend and exhale as you push up.\nStop training when experiencing discomfort.\nAdjust the range of descent according to flexibility and personal ability.",
  "T1006_desc": "Starting Position:\nLie down on the bench, knees at 90 degree angles, feet stabilized by the foot pads and place your hands behind your ears.\n\r\nAction:\nRoll your upper body up until your elbows touch your knees (or close to it) and lower yourself back down after a short pause.\n\r\nTips:\nTo avoid pulling your neck with your hands, look straight up instead of looking at your knees.",
  "P10715": "Half-Marathon pace",
  "P10716": "Half-Marathon pace intervals",
  "P10717": "Half-Marathon pace intervals",
  "P10718": "Half-Marathon pace intervals",
  "P10711": "Strides",
  "SQ9001": "Resting Heart Rate",
  "P10712": "Half-Marathon pace",
  "SQ9002": "Resting Heart Rate:",
  "P10713": "Aerobic run",
  "P10714": "Strides",
  "SQ9005": "Base Fitness",
  "SQ9006": "Load Impact",
  "SQ9003": "Low",
  "P10710": "Strides",
  "SQ9004": "Intensity Trend",
  "SQ9009": "Weekly Training Load:",
  "SQ9007": "Running Fitness & Efficiency",
  "SQ9008": "Intensity Trend",
  "T1177_desc": "Starting Position:\nStand above the kettlebell with your feet shoulder-width apart.\n\nAction:\nGradually bend your knees slightly and let your right hand drop until you reach the kettlebell handle.Grab the kettlebell with one hand and swing it up between the legs. As the kettlebell swings, the hip legs exert strength, the knees are straight, the roots of the feet hit the ground, tighten the core, and squeeze the hips.As the kettlebell swings downwards, it gradually returns to its original shape.Repeat to recommended times.\n\nTip:\nPay attention to the rhythm of the exercise, beginners can start with a light weight kettlebell.",
  "P10719": "Strides",
  "P10726": "Aerobic run",
  "P10727": "Aerobic run",
  "P10728": "Threshold intervals",
  "P10729": "RACE DAY!",
  "P10722": "Strides",
  "P10723": "Half-Marathon pace",
  "P10724": "Half-Marathon pace",
  "P10725": "Half-Marathon pace intervals",
  "P10720": "Shakeout pre-race",
  "P10721": "Aerobic run",
  "P1005": "35k  Long Run",
  "P1003": "22k Long Run",
  "P1004": "32k  Long Run",
  "P1001": "16k Easy",
  "P1002": "20k Easy",
  "P10704": "Long Ride",
  "P10705": "Threshold",
  "P10706": "Threshold",
  "P10707": "Aerobic run",
  "P10700": "Long Ride + Accelerations",
  "SQ9012": "Load Impact:",
  "P10701": "100 mile!",
  "SQ9013": "Intensity Trend:",
  "P10702": "Tempo",
  "SQ9010": "Recommend:",
  "P10703": "Long Ride",
  "SQ9011": "Base Fitness:",
  "SQ9014": "Result：",
  "T1065_desc": "Starting Position:\nLie down on the bench, hold the weight with your knees close to 90 degree angles and grab the provided handles with both hands.\n\r\nAction:\nPush the weight stack by extending your legs and let it slowly swing back after a short pause.\n\r\nTips:\nBreathe out when pushing out and breathe in when letting the weight stack swing back.",
  "SQ9015": "Average：",
  "P10708": "Aerobic run",
  "P10709": "Half-Marathon",
  "T1038_desc": "Starting Position:\nSit on the bench with your hands behind your hips, palms down.\n\r\nAction:\nUse lumbar abdomen force to bend knee, at the same time double leg merges raise till heel is close to hip, after stopping for a short time slow restore original state, during both feet cannot touch the ground.\n\r\nTips:\nKeep your balance and work slowly and efficiently.",
  "S7026": "Train2GO Training Plan",
  "weather_seniverse_0": "Sunny",
  "weather_seniverse_1": "Clear",
  "weather_seniverse_8": "Mostly Cloudy",
  "weather_seniverse_9": "Overcast",
  "weather_seniverse_6": "Mostly Cloudy",
  "weather_seniverse_7": "Partly Cloudy",
  "weather_seniverse_4": "Cloudy",
  "weather_seniverse_5": "Partly Cloudy",
  "weather_seniverse_2": "Sunny",
  "weather_seniverse_3": "Clear",
  "S7047": "Start",
  "S7046": "Voice",
  "S7045": "Star",
  "S7044": "Pin",
  "T1274_desc": "-Starting Position:\nBody upright, take a big step forward with one foot on one side. Bend the front side leg at the knee with the thigh parallel to the floor. Rear side leg extended. Maintain balance with both hands.\n\n-Action:\nLower your hips to stretch your lower leg muscles.\n\n-Tip:\nStop training if you experience discomfort.",
  "S7049": "Checkpoint",
  "S7048": "End",
  "S7033": "Good Coach App Training Plan",
  "S7039": "FREQUENCE Running Coach Training Plan",
  "T1033_desc": "Starting Position:\nLie on the floor, knees at 90 degree angles and place your hands flat on the floor, arms extended.\n\r\nAction:\nRaise your buttocks from the floor as high as you comfortably can and lower it back down after a short pause.\n\r\nTips:\nYour feet and hands should not move throughout.",
  "R5007": "No change",
  "wind_west": "West Wind",
  "T1234_desc": "-Starting Position:\nHands and knees on the floor in a four-point support position. Hands are shoulder-width apart, knees are hip-width apart, back remains flat, and abdomen is tightened.\n\n-Actions:\nCow Pose: As you inhale, tilt your pelvis forward, tilt your tailbone up, and extend your lumbar, thoracic, and cervical vertebrae section by section, forming a concave arc of the back.\nCat Pose: Look up to the front or above, chest open, shoulder blades inward, abdomen slightly stretched but core control maintained.\nAs you exhale, roll backward from the pelvis, arching the lumbar, thoracic, and cervical vertebrae section by section, the back rises like a cat arching its back.\nLook down to the abdomen, which tucks in, core activates, and hips tighten slightly.\n\n-Tip:\nMove the entire spine and fully extend the low back in a controlled manner.",
  "R5003": "Race",
  "R5004": "Test",
  "R5005": "Event Name",
  "R5006": "Please select date",
  "R5001": "Event Type",
  "R5002": "Other",
  "T1103_desc": "Starting Position:\nSecure the elastic band around the lower leg.Its Position as close as possible to the knee Position is relatively easy, the more down is more difficult, maintain the elastic belt Position is fixed, the body is in a standing posture, knees and buttocks slightly bent, two feet open and shoulder width, head and chest, keep the back and waist straight.\n\r\nAction:\nLower your weight and take a slow step sideways.Tip your toes forward and keep your weight low.Once you've done this, do the same with the other leg.Slowly step out of the side and tighten the elastic band.Keep your feet shoulder-width apart and maintain tension.\n\r\nTips:\nMove slowly and rhythmically, keeping upper body straight.",
  "T1282_desc": "-Starting Position:\nStand with your feet shoulder-width apart or slightly wider than shoulder-width apart and your toes facing slightly diagonally forward. Raise both arms and hold a barbell above the anterior deltoid fascia, crossing your arms and gripping the barbell.\nKeep your back naturally straight and tuck your stomach and chest.\n\n-Action:\nSquat down, bending your knees and hips, with your knees oriented in line with your toes.\nSquat down until thighs are nearly parallel to the floor, pausing briefly.\nStomp and extend the lower leg to return to the starting position.\n\n-Cue:\nInhale as you squat and exhale as you rise.\nStop training when you experience discomfort.\nTighten your core throughout, keeping your back straight and maintaining body stability.",
  "S7098": "Fault",
  "S7097": "Reef",
  "S7096": "Duckweed",
  "S7095": "Reed",
  "S7099": "Rock Pile",
  "S7090": "Bike Shop",
  "S7094": "Wood",
  "S7093": "Catch",
  "S7092": "Rest Room",
  "S7091": "Phone",
  "P10696": "Tempo",
  "P10697": "Threshold",
  "P10698": "Long Tempo Ride",
  "P10699": "Uphill Threshold",
  "P10692": "Uphill Threshold",
  "P10693": "Long Ride",
  "P10694": "Hill Bursts",
  "P10695": "Long Tempo Ride",
  "S3528": "Cadence",
  "S3529": "Power",
  "T1312_desc": "-Starting Position:\nFeet apart, shoulder-width apart, knees slightly bent. Hold the ends of the dumbbells with both hands and hug them in front of your chest. Keep your back straight, tuck in your stomach and lift your chest, and distribute your body weight evenly over your feet.\n\n-Action:\nSlowly bend forward on the axis of your hips. Keep your back straight during the lean. At the same time, push your hips back until your torso is nearly parallel to the floor. Push your hips forward and return to the starting position.\n\n-Tip:\nInhale on the dip and exhale on the return.\nDetermine the range of motion based on flexibility and stop training when you experience discomfort.",
  "S7065": "Lake",
  "S7064": "Streams",
  "S7063": "Snowline",
  "S7062": "Treeline",
  "S7069": "Bridge",
  "S7068": "Glacier",
  "S7067": "River Crossing",
  "S7066": "River",
  "S7061": "Rack Up",
  "S7060": "Trailfork",
  "T1247_desc": "-Starting Position:\nStand with your feet front and back apart.\nRaise one arm against a wall with the upper arm parallel to the floor and the lower arm perpendicular to the floor.\n\n-Action:\nTurn your torso and feel the stretch in your chest.\n\n-Tip:\nDon't hold your breath and maintain a breathing rhythm.\nStop training if you experience discomfort.",
  "S7054": "Photo",
  "S7053": "Supplies",
  "S7052": "Campsite",
  "T1365_desc": "-Starting Position:\nSecure your ankles, either with a barbell, Nordic jerk device, or look for a helper.\nKneel on both knees, thighs perpendicular to torso and floor, arms crossed or clasped in front of chest, core tight.\n\n-Action:\nLean your body forward, with the back of your thighs firing to control the speed of your body's movement. Slowly bring the chest closer to the floor. Ensure that your shoulders, hips, and knees are in a straight line during the movement and do not bend at the hips.\nWhen the body reaches the bottom, you can power back up with the back of your thighs to return to the starting position, or you can use your hands to support yourself.\n\nTips:\nInhale as you lower your body and exhale as you return to the starting position.\nStop training when you experience discomfort.\nYou can use an elastic band to hang back to reduce the difficulty of the movement.",
  "S7051": "Hut",
  "S7058": "Crevasse",
  "S7057": "Valley",
  "S7056": "Summit",
  "S7055": "Hazard",
  "S7050": "Waypoint",
  "S7059": "Waterfall",
  "S7087": "Gas Station",
  "S7086": "Wheelchair Accessible",
  "S7085": "Shower",
  "S7084": "Picnic",
  "S7089": "Grocery",
  "S7088": "Scenic",
  "S7083": "Coffee",
  "S7082": "Restaurant",
  "S7081": "Trailhead",
  "S7080": "Parking",
  "S7076": "Charging",
  "S7075": "Water",
  "S7074": "Gear Stash",
  "S7073": "First Aid",
  "TG2003": "Edit",
  "TG2002": "Save",
  "S7079": "Bathroom",
  "TG2001": "Team Information",
  "S7078": "Trash",
  "S7077": "WiFi",
  "S7072": "High Point",
  "S7071": "Snow",
  "S7070": "Animals",
  "P10638": "6x1 min Intervals",
  "P10639": "8x1 min intervals Intervals at 10k pace",
  "P11969": "Easy Run with 200m Strides",
  "P10634": "Tempo Run",
  "P11966": "Easy Run with 200m Strides",
  "P10635": "6x2 min Intervals at 5k pace",
  "P11965": "Easy Run with 200m Strides",
  "P10636": "Easy Run with 8x30 Strides",
  "P11968": "Easy Run with 200m Strides",
  "P10637": "8x1 min Intervals at 5k pace",
  "P11967": "Easy Run with 200m Strides",
  "P10630": "Tempo Run 10 min",
  "P11962": "Easy Run w/ Short Hill Sprints",
  "P10631": "Track Workout",
  "P11961": "Easy Run & Strides",
  "P10632": "4x4 min Intervals at 5k pace",
  "P11964": "Easy Run with 12x20 sec strides",
  "P10633": "4x3 min Intervals at 5k pace",
  "P11963": "Easy Run w/ Short Hill Sprints",
  "P11960": "Easy Run & Strides",
  "P10649": "Track Workout 400m at 5k pace",
  "P10645": "6x60 second Hill Repeats",
  "P11977": "Easy Run with 200m Strides",
  "P10646": "8x2 min intervals Intervals at 5k pace",
  "P11976": "Easy Run with 200m Strides",
  "P10647": "6x3 min intervals Intervals at 5k pace",
  "P11979": "Easy Run with 200m Strides",
  "P10648": "Tempo Workout 2x10 minutes",
  "P11978": "Easy Run with 200m Strides",
  "P10641": "Track Workout 400m Repeats",
  "P11973": "Easy Run with 200m Strides",
  "T1207_desc": "Starting point:\nIn a sitting position with your feet on the pedals, grasp the handles on the pullies of the rowing machine and slightly arch your back until you feel a small tension or clear stretch in the back muscles. Keep your knees slightly bent while avoiding locking your back out.\n \nAction:\nStraighten your arms and keep your body fixed. Hold the handle and pull back until the handle is close to the abdomen. You should feel the tightening of the back muscles, pause for 1 second, and then slowly resume the movement.\n \nTip:\nExhale during your pull and inhale when returning the handles.",
  "P10642": "Hill Repeats",
  "P11972": "Easy Run with 200m Strides",
  "P10643": "200m Repeats",
  "P11975": "Easy Run with 200m Strides",
  "P10644": "Track Workout",
  "P11974": "Easy Run with 200m Strides",
  "P11971": "Easy Run with 200m Strides",
  "P10640": "Long Run",
  "P11970": "Easy Run with 200m Strides",
  "T1325_desc": "-Starting Position:\nLie down on a bench or on the floor. One side of the elastic band is secured at the same height and the other side is hooked around the ankles of both legs.\nLegs are opened shoulder-width apart, knees are slightly bent, and the elastic band is kept under some tension.\n\n-Action:\nPower up the back of your thighs and quickly bend your knees. Once you reach maximum amplitude, slowly return to the starting position.\n\n-Tips:\nExhale as you bend the knee and inhale as you return.\nStop the exercise if you experience discomfort.\nAdjust the resistance according to the elasticity of different elastic bands.\nExercises can be performed on one leg.",
  "P10616": "Cross Training Workout",
  "P11948": "Marathon Pace",
  "P10617": "Bodyweight - Running Specific",
  "P11947": "Marathon Pace",
  "P10618": "1 hour Aerobic Endurance",
  "P10619": "Aerobic Run with Strides",
  "P11949": "Easy Pace Long Run",
  "P10612": "Tempo",
  "P11944": "Easy Run with 400m Pickups",
  "P10613": "Tempo",
  "P11943": "Easy Run with 400m Pickups",
  "P10614": "Tempo",
  "P11946": "Marathon Pace",
  "P10615": "Dynamic Warm-up",
  "P11945": "Easy Run with 600m Pickups",
  "P11940": "Easy Run with 400m Pickups",
  "P10610": "Uphill / Flat intervals at Threshold",
  "P11942": "Easy Run with 400m Pickups",
  "P10611": "Tempo",
  "P11941": "Easy Run with 400m Pickups",
  "P10627": "Shakeout Run with Strides",
  "P11959": "Easy Run & Strides",
  "P10628": "Track Workout",
  "P11958": "Easy Run & Strides",
  "P10629": "Track Workout",
  "P10623": "Long Run",
  "P11955": "Easy Run & Strides",
  "T1129_desc": "Starting Position:\nMaintain a standing position.\n\nAction:\nLift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting pace.\n\nTip:\nConsistent rhythym in tune with consistent breathing will help to mazimize the effect of this exercise.",
  "P10624": "Easy Run with Hill Strides",
  "P11954": "Easy Run & Strides",
  "P10625": "Long Run with Hill Strides",
  "P11957": "Easy Run & Strides",
  "P10626": "Race Day!",
  "P11956": "Easy Run & Strides",
  "P11951": "Easy Run & Strides",
  "P10620": "Aerobic Run with Strides",
  "P11950": "Easy Pace Long Run",
  "P10621": "Aerobic Endurance Run",
  "P11953": "Easy Run & Strides",
  "P10622": "Easy Run with Strides",
  "P11952": "Easy Run & Strides",
  "T1060_desc": "Starting Position:\nKeep the upper body upright and step on the steps about 20cm high.\n\r\nAction:\nQuickly step up the steps and jump up, then switch legs on the way down.Want to rise up, the body is upright, the minimum support time.\n\r\nTips:\nCan carry on the bare hand or the negative light apparatus training.",
  "P10678": "Aerobic Endurance with Hill Strides",
  "P10679": "Aerobic Endurance Run",
  "T1378_desc": "-Starting Position:\nStand with feet shoulder width apart. Grip distance is chosen based on shoulder mobility, and can be increased for less mobility. Arms are straight and hanging down naturally, with the straight stick in front of the body.\n\n-Action:\nKeeping your arms straight, slowly lift the straight stick upward from the front of your body, then using your shoulders as an axis, your arms drive the straight stick backward around until it reaches its maximum amplitude.\nOnce you reach the lowest point, wrap your arms forward to return to the starting position.\n\nTips:\nInhale as you circle backward and exhale as you circle forward.\nStop the exercise if you experience discomfort.\nKeep your arms straight and all other body parts stable during the movement to avoid swaying or rotating.",
  "P10674": "10k and 5k Intervals",
  "P10675": "Aerobic Endurance Run with Strides",
  "P10676": "10-minute Intervals",
  "P10677": "Tempo Run at 10k Pace",
  "P10670": "1k Repeats at 10k pace",
  "P10671": "1 mile repeats at 10k pace",
  "P10672": "Shake Out Run",
  "P10673": "800m Intervals at 10k Pace",
  "P10680": "Easy ride",
  "P10689": "Accelerations",
  "P10685": "Long Ride",
  "P10686": "Long Ride",
  "P10687": "Threshold",
  "P10688": "Threshold",
  "P10681": "Long Ride",
  "P10682": "Long Ride",
  "P10683": "Tempo",
  "P10684": "Long Ride",
  "P10690": "Easy Ride",
  "P10691": "Threshold",
  "P10656": "Aerobic Endurance Run",
  "P11988": "Fartlek Training",
  "P10657": "10k Pace Fartlek",
  "P11987": "Easy Run with 200m Strides",
  "P10658": "Goal Pace Intervals",
  "P10659": "600m Intervals at 10k Pace",
  "P11989": "Fartlek: 10x60sec on, 60sec off",
  "P10652": "Long Run",
  "P11984": "Easy Run with 200m Strides",
  "P10653": "Long Run",
  "P11983": "Easy Run with 200m Strides",
  "P10654": "Shakeout Run with 4x30 Strides",
  "P11986": "Easy Run with 200m Strides",
  "P10655": "600m Intervals at 10k Pace",
  "P11985": "Easy Run with 200m Strides",
  "P11980": "Easy Run with 200m Strides",
  "P10650": "5k Pace Intervals",
  "P11982": "Easy Run with 200m Strides",
  "P10651": "Race Day!",
  "P11981": "Easy Run with 200m Strides",
  "Y8001": "Threshold Heart Rate Zones",
  "Y8002": "Lactate Threshold",
  "Y8003": "Max Heart Rate",
  "Y8004": "Resting HR",
  "Y8005": "Heart Rate Zones",
  "Y8006": "Zone 1",
  "Y8007": "Zone 2",
  "Y8008": "Zone 3",
  "Y8009": "Zone 4",
  "P10667": "Aerobic Endurance Run",
  "P11999": "Half marathon day",
  "P10668": "Long Run",
  "P11998": "Half marathon day",
  "P10669": "Aerobic Endurance with Hill Strides",
  "P10663": "90 second Intervals at 10k Pace",
  "P11995": "Full Body - W7",
  "P10664": "Short 10k Intervals",
  "P11994": "Full Body - W6",
  "P10665": "Race Day!",
  "P11997": "Half marathon day",
  "P10666": "Threshold Pace Intervals",
  "P11996": "Full Body - W8",
  "P11991": "Fartlek: 8x2 min on, 1 min off",
  "P10660": "1/2 Mile Repeats at 10k Pace",
  "P11990": "Fartlek: 5x 3 min on, 2 min off",
  "P10661": "2-minute 10k Intervals",
  "P11993": "7:2 Run/Walk Intervals",
  "P10662": "10k Pace Tempo Run",
  "P11992": "7:2 Run/Walk Intervals",
  "Y8010": "Zone 5",
  "Y8011": "HR Range",
  "H1204": "Date Range",
  "H1203": "Post",
  "H1206": "Keywords",
  "H1205": "Please select date",
  "H1202": "No comment yet",
  "H1201": "Comment",
  "H1208": "Summary",
  "H1207": "Import data",
  "H1209": "Custom chart",
  "H1215": "Stats",
  "H1214": "Last six months",
  "H1217": "Rest",
  "H1216": "Check",
  "S7322": "RacePace Training Plan",
  "H1211": "Please enter the name of the activity",
  "H1210": "This activity can not be downloaded",
  "S7320": "Runly Training Plan",
  "H1213": "Last three months",
  "H1212": "Last month",
  "R4005": "Target time",
  "R4004": "Search by name",
  "R4003": "Create Workouts",
  "R4002": "Drag and drop to the calendar to quickly add training",
  "R4009": "Grouping",
  "P12199": "Mountain Running Routine",
  "R4008": "{OvO} Week(s)",
  "R4007": "Estimated load",
  "R4006": "Target distance",
  "R4001": "Workouts",
  "T1221_desc": "-Starting Position:\nKneel with your torso in a straight line with your thighs and your knees open to shoulder width. Hands are clasped to the chest or hang naturally.\n\n-Action:\nUsing the knee as an axis, tilt the thighs and torso back, tightening the core to ensure that the area above the knee is in a straight line. The front of the thigh generates force to control the speed of the backward tilt until it is at its maximum amplitude. Active force from the front thighs pulls the body slowly back to the starting position.\n\nTips:\nThe amplitude of the movement depends on the flexibility of the individual, control the amplitude to avoid strains.\nInhale when you lean back and exhale when you return.",
  "T1343_desc": "-Starting Position:\nBall face down.\nLower limbs are in a reverse lunge position. The front foot is placed in the center of the platform above the bosu ball with the opposite hand in front.\nTighten the core and straighten the torso.\n\n-Action:\nRegister and extend the knee and hip of the front side leg to bring the body upright. Simultaneously lift the knee of the back side leg up\nuntil the thigh is slightly above horizontal.\nCoordinate your core, hips and lower body muscles to maintain balance and minimize swaying during the movement.\n\nTip:\nAssist the movement by swinging your arms.\nRepeat the same side of the leg as one set several times, or alternate bilaterally.\nThe difficulty of the movement can be reduced by turning the ball face up.\nExhale on the way up and inhale on the way down.",
  "H1219": "Catches",
  "H1218": "Fishing Time",
  "H1226": "Barometer",
  "H1225": "Env. Temp.",
  "H1228": "Badminton",
  "H1227": "Tide",
  "H1222": "Sunset",
  "H1221": "Sunrise",
  "H1224": "Segment",
  "H1223": "Total Weight",
  "R4016": "Create Exercise",
  "R4015": "Choose Training",
  "H1220": "Total strokes",
  "R4014": "Repeat",
  "R4013": "{OvO} items selected",
  "R4019": "Please select a part",
  "R4018": "Training Parts",
  "R4017": "Exercise Name",
  "R4012": "Finish Grouping",
  "R4011": "Please select an item",
  "R4010": "Add",
  "S7318": "Coachpeaking Training Plan",
  "H1229": "Table Tennis",
  "H1237": "Pilates",
  "H1236": "Boxing",
  "H1239": "Skateboard",
  "H1238": "Frisbee",
  "H1233": "Pickleball",
  "H1232": "Soccer",
  "H1235": "Yoga",
  "H1234": "Elliptical",
  "T1002_desc": "Starting Position:\nGrab the rail with both hands in a wide Position, palms facing forward.\n\r\nAction:\nPull yourself up with both hands until your chin reaches just above the rail and lower yourself back down after a short pause.\n\r\nTips:\nBreathe out while raising yourself and breathe in while lowering yourself back.",
  "H1231": "Basketball",
  "H1230": "Tennis",
  "T1246_desc": "-Starting Position:\nStand with feet front and back apart, front leg bent at the knee, back leg straight, heels as close to the ground as possible.\n\n-Action:\nLower your hips and feel the tugging sensation on the back of the rear calf of your back leg.\nYou can hook the toes of your back foot or raise your hands upward to further stretch the back of your calf.\n\n-Tip:\nDon't hold your breath and maintain a breathing rhythm.\nStop training if you experience discomfort.",
  "H1248": "Inshore  Fishing",
  "H1247": "Boat Fly Fishing",
  "H1249": "Offshore Fishing",
  "H1244": "Shore Fishing",
  "H1243": "Boat Fishing",
  "H1246": "Shore Fly Fishing",
  "H1245": "Kayak Fishing",
  "H1240": "Ball Games",
  "T1149_desc": "Starting Position:\nKeep your back position on the mat with your legs together, knees bent, hands flat at your sides.\n\nAction:\nWhile engaging your core slowly lift your upper body elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground\n\nTip:\nDuring the exercise focus on engaging your core through the entire motion.",
  "H1242": "Fish",
  "H1241": "Leisure Sports",
  "H1251": "Padel",
  "H1250": "Surf Fishing",
  "T1027_desc": "Starting Position:\nLie down on your back with your knees bent and feet planted on the floor. Hold a E-Z Barwith your arms reaching toward the ceiling at shoulder height. \n\nAction:\nSlowly bend at the elbows to bring th weight down to above your forehead. Pause, then, slowly bring the weights back overhead. \n\nTips:\nKeep your upper arms still throughout.",
  "P12138": "Dynamic Warm-Up",
  "P12137": "Dynamic Warm-Up",
  "P12139": "Dynamic Warm-Up",
  "P12134": "Dynamic Warm-Up",
  "P12133": "Dynamic Warm-Up",
  "P12136": "Dynamic Warm-Up",
  "P12135": "Dynamic Warm-Up",
  "P12141": "Dynamic Warm-Up",
  "P12140": "Dynamic Warm-Up",
  "P12143": "Dynamic Warm-Up",
  "P12142": "Dynamic Warm-Up",
  "P12149": "Dynamic Warm-Up",
  "P12148": "Dynamic Warm-Up",
  "P12145": "Dynamic Warm-Up",
  "P12144": "Dynamic Warm-Up",
  "P12147": "Dynamic Warm-Up",
  "P12146": "Dynamic Warm-Up",
  "P12152": "Bodyweight Strength Training",
  "P12151": "Bodyweight Strength Training",
  "P12154": "Bodyweight Strength Training",
  "P12153": "Bodyweight Strength Training",
  "P12150": "Dynamic Warm-Up",
  "T1375_desc": "-Starting Position:\nOpen your feet shoulder-width or slightly wider.\nKeep your body slightly leaning forward, sit your hips back and keep your back straight.\nHold one end of the battle rope in each hand with your arms hanging down naturally.\n\n-Action:\nSimultaneously use both hands to generate power, bending your arms until the battle rope swings from side to side parallel to the ground, creating a continuous wave shape.\nThe power comes from the coordinated movement of the entire body, not just the wrist swing.\nStrive to synchronize the waves to reach the other end of the battle rope.\n\n-Tip:\nEngage core throughout to stabilize the body, preventing swaying with rope movement.\nDrive power through entire arms - avoid isolated wrist motion.\nSelect rope weight and oscillation speed according to individual capability.\nMaintain rhythmic breathing patterns with controlled exhalation during exertion.",
  "P12119": "Half marathon ability test\nTest purpose:\nBy testing the results, the individual's pace model (score prediction, lactate threshold) is corrected to provide accurate reference for the pace interval of subsequent training.\nTest suggestion:\n1. Master a good running rhythm and make strategic arrangements in segments.\n2, adequate rest, suitable testing environment and supply preparation.\n3. If you feel unwell, please make adjustments according to the actual situation. Safety first.",
  "P12116": "Arrange 5-10 minutes of warm-up by yourself. If completed in advance, you can skip it by pressing the \"circle\" button. For warm-up, it is recommended to jog, do joint exercises, and stretch muscles\nFormal training is used as a reference for threshold pace intervals. The interval is set in the aerobic endurance zone, and the overall intensity is relatively easy. If there is a large deviation in the threshold pace of the personal data model, it will be difficult to execute. It is recommended to refer to the sensory state during execution and execute with a \"relaxed\" feeling.\nAfter finding the appropriate rhythm during the process, try to train the stability of the pace as much as possible.\nAfter an easy run, four sets of 15-second acceleration runs were arranged (do not go all out, run fast with acceleration).",
  "T1192_desc": "Starting Position:\nMaintain a push-up preparation position with a straight upper body.\n\nAction:\nStretch and hold the elastic band with one arm, adjust the position of feet and supporting arm appropriately, so that the body continues to maintain the push-up posture.Pull down the arm holding the elastic band.Switch sides and continue until recommended times.\n\nTip:\nExhale and pull down, keeping 1-2S steady at the end of the action.Keep your torso level like steel plates and don't collapse.\n\nPractical Application:\nThe three-point support plate is already a difficult movement. Combined with the elastic band resistance, the recruitment of core muscle groups is again improved, and active muscle control + passive weight load enable us to experience a different dynamic plate.",
  "P12115": "10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected.",
  "P12118": "10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected.",
  "P12117": "Arrange 5-10 minutes of warm-up by yourself. If completed in advance, you can skip it by pressing the \"circle\" button. For warm-up, it is recommended to jog, do joint exercises, and stretch muscles\nFormal training is used as a reference for threshold pace intervals. The interval is set in the aerobic endurance zone, and the overall intensity is relatively easy. If there is a large deviation in the threshold pace of the personal data model, it will be difficult to execute. It is recommended to refer to the sensory state during execution and execute with a \"relaxed\" feeling.\nAfter finding the appropriate rhythm during the process, try to train the stability of the pace as much as possible.\nAfter an easy run, four sets of 15-second acceleration runs were arranged (do not go all out, run fast with acceleration).",
  "P12112": "Arrange 5-10 minutes of warm-up by yourself. If completed in advance, you can skip it by pressing the \"circle\" button. For warm-up, it is recommended to jog, do joint exercises, and stretch muscles\nFormal training is used as a reference for threshold pace intervals. The interval is set in the aerobic endurance zone, and the overall intensity is relatively easy. If there is a large deviation in the threshold pace of the personal data model, it will be difficult to execute. It is recommended to refer to the sensory state during execution and execute with a \"relaxed\" feeling.\nAfter finding the appropriate rhythm during the process, try to train the stability of the pace as much as possible.\nAfter an easy run, four sets of 15-second acceleration runs were arranged (do not go all out, run fast with acceleration).",
  "P12111": "Arrange 5-10 minutes of warm-up by yourself. If completed in advance, you can skip it by pressing the \"circle\" button. For warm-up, it is recommended to jog, do joint exercises, and stretch muscles\nFormal training is used as a reference for threshold pace intervals. The interval is set in the aerobic endurance zone, and the overall intensity is relatively easy. If there is a large deviation in the threshold pace of the personal data model, it will be difficult to execute. It is recommended to refer to the sensory state during execution and execute with a \"relaxed\" feeling.\nAfter finding the appropriate rhythm during the process, try to train the stability of the pace as much as possible.\nAfter an easy run, four sets of 15-second acceleration runs were arranged (do not go all out, run fast with acceleration).",
  "P12114": "10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected.",
  "P12113": "warm up followed by 4x2 miles at threshold pace, 2 min standing recovery. Cool down after",
  "P12121": "The training plan for this session is easy running + R intensity pace running, with a certain amount of time for full recovery and adjustment between sets.",
  "P12120": "10K pace running \"2k warm-up jogging (no limit, rest and adjust after 90s) + 10KM rhythm running + 10-minute relaxation running",
  "P12127": "This week the intensity increases by adding additional reps and changing some exercises to focus on unilateral movements. Add weights to all exercises- dumbell, kettle bell or barbell",
  "P12126": "2k warm-up jogging (no limit, take at least 90s of rest before continuing) + 4x1600m at threshold + 2x1600m at anaerobic endurance (3-minute break between sets, take more if needed) + 10-minute cool down",
  "P12129": "Strides are not sprints, but faster pick ups. You should still have energy after each interval.",
  "SQ1205": "Threshold Pace:",
  "P12128": "Strides are not sprints, but faster pick ups. You should still have energy after each interval.",
  "P12123": "The training plan for this session is easy running + R intensity pace running, with a certain amount of time for full recovery and adjustment between sets.",
  "SQ1203": "Max Threshold Pace",
  "P12122": "Maintain aerobic endurance throughout the entire process (intensity for conversation), pay attention to running posture and breathing rhythm.",
  "SQ1204": "Threshold HR:",
  "P12125": "Come on, move towards your goal!",
  "SQ1201": "Threshold Heart Rate & Pace",
  "P12124": "Complete 4 repetitions: 3min run, 2min rest; 1min run, 1min rest.",
  "SQ1202": "Max Threshold HR",
  "P12130": "Target race day\nCome on!",
  "P12132": "These intervals should feel smooth and focused on your Zone 3, Aerobic Power. Slow down to your easy pace, Zone 2 for recoveries.",
  "P12131": "Use your tempo pace, Zone 3 Aerobic Power for today's workout. This should feel smooth.",
  "T1350_desc": "-Starting Position:\nSitting on a stool or kneeling on one leg, keep your back straight, tighten your abdominals, lift your chest and head up, and lean your body back slightly at an angle of about 30°-45° from the floor to stabilize your body and provide support for the movement. Hold the rope handle in one hand with the arm straight and the handle on the side of the head with the palm facing inwards.\n\n-Action:\nWith your back firing, drive your arm to pull the rope down along the side of your body, imagining touching your elbow to your waist, keeping your elbow stable during the pull down and not overly abducted or adducted.\nPull the handle down to shoulder height, and after a brief pause at the lowest point, slowly and in a controlled manner, extend the arm upward to return to the starting position.\n\n-Tip:\nExhale on the pull down and inhale on the return.\nThe trunk needs to be stable while performing unilateral exercises to reduce the risk of injury.\nChoose the right weight.",
  "T1214_desc": "-Starting Position:\nBegin in a standing position with arms hanging naturally and upper body straight.\n\n-Action:\nLift one thigh with the calf perpendicular to the thigh, hooking the toes while lifting the opposite arm until the thigh is parallel to the floor. As you lift your leg the opposite foot does a pad step with the help of calf elasticity.\nThe active foot presses down right under the ball of the foot until the forefoot touches the ground. After touching the ground the opposite foot pads while lifting the thigh to the outside of the body with the calf perpendicular to the thigh until the thigh is parallel to the ground and then presses down on the ball of the foot.\nTap the ground after the forefoot touches the ground, and switch legs and hands to drive the body forward.\n\nTips:\nKeep your core tight, ensure your torso is straight, and maintain torso stability.\nGet off the ground quickly, reduce the time of touching the ground, make sure the movement is fast and powerful, and feel the elasticity of the lower limbs.\nPay attention to the coordination of hands and feet.\nTouch the ground with the forefoot.",
  "T0992": "Andres is an all-around climber, who focuses on alpine expeditions. He is known for representing the US in the Ice Climbing World Cup. His workouts are perfect for improving your climbing skills as well as strengthen your climbing muscles. ",
  "T0993": "Andres Marin",
  "T0990": "Ian Sharman is Head Coach at www.sharmanultra.com working with athletes of all abilities around the world towards marathons and ultras.",
  "T0991": "Ian Sharman",
  "R4027": "Workout Name",
  "R4026": "Exercise Details",
  "T0998": "COROS is a performance sports technology company that helps athletes train to be their best. For COROS it’s all about outdoors, mountains, and a passionate active lifestyle. We combine high grade hardware with innovative technology to provide endurance athletes with the gear they rely on in the world’s most extreme environments.",
  "R4025": "Two items have been selected",
  "T0999": "COROS",
  "R4024": "Please choose a machine",
  "P12178": "Hilly long run",
  "T0996": "Hillary represents COROS as a Pro Trail Runner. She hopes to inspire, educate and encourage other people to find balance in their lives.",
  "P12177": "Base run",
  "T0997": "Hillary Allen",
  "T0994": "Steve represents COROS as a Pro Climber/Alpinist. He has over 25 years of climbing experience and became the 9th American to achieve AMGA-IFMGA certification. His coaching platform known as Uphill Athlete is designed to strengthen and improve your climbing performance. For more information on coaching visit https://www.uphillathlete.com/ ",
  "R4029": "Switching activity type will clear your configured steps.",
  "P12179": "Base run",
  "T0995": "Steve House",
  "R4028": "Rest Type",
  "P12185": "Mountain Running Routine",
  "P12184": "Base run",
  "P12187": "Base run",
  "P12186": "Hilly tempo intervals",
  "P12181": "Base run",
  "R4023": "Machine types",
  "P12180": "Mountain Running Routine",
  "R4022": "Please select a muscle",
  "P12183": "Base run + bursts",
  "R4021": "for muscle heatmap",
  "P12182": "Mountain Running Routine",
  "R4020": "Muscles groups",
  "T0982": "Sally is a professional trail runner, part-time coach, writer and speaker. For more information follow Sally McRae on Instagram {'@'}yellowrunner for more training tips & coaching services. \n",
  "T0989": "Sage Canaday",
  "R4038": "Total weight",
  "R4037": "Total reps",
  "T0987": "Gerardo Goméz",
  "R4036": "Muscle Groups",
  "T0988": "Sage is a mountain, ultra-trail athlete for COROS Global. He is also the founder and co-coach at sagerunning.com. His strength routine is meant to help strengthen your core muscles while also improving your running form and efficiency.  ",
  "R4035": "Secondary Muscle Groups",
  "P12189": "Base run",
  "T0985": "Cliff Pittman",
  "P12188": "Mountain Running Routine",
  "T0986": "Gerardo Gómez is passionate about the Ironman, trail running and any sport. He is a Level 2 Triathlon coach certified by the Spanish Triathlon Federation and is also a cycling technician certified by the Cycling Federation. Contact/follow him on Facebook: {'@'}GPPreparacionFisica",
  "T0983": "Sally McRae",
  "T0984": "Cliff Pittman is a certified triatholon coach, co-owner of Fit 2 Endure coaching company and has over 20 years of experience as a runner. For more information on coaching visit: http://www.f2ecoaching.com",
  "R4039": "Load",
  "P12196": "Base run",
  "R4030": "Saved",
  "P12195": "Mountain Running Routine",
  "P12198": "Base run",
  "P12197": "Hilly long run",
  "P12192": "Mountain Running Routine",
  "R4034": "Primary Muscle Groups",
  "P12191": "Base run",
  "R4033": "Please add exercise",
  "P12194": "Base run",
  "R4032": "Please enter the name of the workout",
  "P12193": "Hilly tempo intervals",
  "R4031": "Only 40 excercise are allowed",
  "P12190": "Hilly long run",
  "P12159": "Base run",
  "P12156": "9:2 Run/Walk Intervals",
  "P12155": "Bodyweight Strength Training",
  "P12158": "Trail Run Race",
  "P12157": "10:2 Run/Walk Intervals",
  "P12163": "Mountain Running Routine",
  "P12162": "Mountain Running Routine",
  "R4040": "Weight",
  "P12165": "Base run",
  "P12164": "Hilly threshold intervals",
  "P12161": "Hilly long run",
  "P12160": "Base run",
  "P12167": "Hilly threshold intervals",
  "P12166": "Mountain Running Routine",
  "P12169": "Mountain Running Routine",
  "T1131_desc": "Starting Position:\nMaintain a standing posture and prepare yourself for running\n\nAction:\nRun forward with short stride at a fast pace and swing arms accordingly.\n\nTip:\nMaintain the fast pace longer for better training result.",
  "P12168": "Base run",
  "P12174": "Hilly threshold intervals",
  "P12173": "Mountain Running Routine",
  "P12176": "Mountain Running Routine",
  "P12175": "Base run",
  "P12170": "Hilly long run",
  "P12172": "Base run",
  "P12171": "Base run",
  "T1156_desc": "Starting Position:\nKeep your legs together and your arms open in line with your shoulders.\n\nAction:\nUse your waist and abdomen to lift your legs high and swing alternately to the sides. Use your hands to keep your balance and swing to the recommended number of times.\n\nTip:\nIn the exercise process, pay attention to the body parts of the power, do not rely on the strength outside the waist and abdomen, exercise to maintain the rhythm, to avoid injury.",
  "T1239_desc": "-Starting Position:\nElbows are located directly below the shoulders, with the lower arms parallel to the shoulders. Feet are spread apart, shoulder-width apart. Core tightens to ensure that the head, torso and legs are in a straight line.\n\n-Action:\nTurn your body to the side while opening the arm on the same side to point directly overhead. Core tightens to keep head, torso and legs in a straight line.\n\n-Tip:\nExhale as you rotate and inhale as you return.\nThis movement is used to improve core stability, so it is important to coordinate the force through the lower back and hips to prevent the body from twisting or wobbling as you train.\nYou can alternate rotations or train on one side only.",
  "T1285_desc": "-Starting Position:\nOpen your feet shoulder-width apart with your toes facing slightly outward.\nSquat down and hold the barbell using a positive grip. Grip your hands slightly wider than shoulder-width apart, with your elbows straight and on the outside of your knees.\nKeep your back straight, chest open, head in line with your torso, shoulders above the barbell, and eyes forward.\n\n-Action:\nFirst Pull-Up:\nStrongly extend hips and knees, lift the barbell\nKeeping the angle of the torso to the floor constant, the barbell bar is pulled upward near the calves.\nTRANSITION:\nBarbell is pulled to knee height, hips forward, knees slightly bent, thighs over barbell, knees under barbell.\nSecond Pull-Up:\nQuickly extend the hip, knee, and ankle joints with the barbell close to the body.\nAs the lower leg joints approach full extension, quickly shrug your shoulders upward.\nAs the shoulders reach their highest position, bend the elbows and continue to pull the barbell upward.\nCatch the bar:\nOnce the barbell reaches its highest point, flip your arms underneath the barbell while bending your knees to a quarter squat position.\nRaise your upper arms up as high as you can, close to parallel to the floor. Catch the barbell using the anterior deltoid fascia. Keep your torso straight as you catch the bar.\nOnce the barbell is stabilized, stand up straight.\nLower:\nLower your elbows, lower the barbell to your thighs, bend your hips and knees, and slowly lower the barbell back to the floor.\n\nTip:\nThe movement requires continuous, uninterrupted, explosive force to pull the barbell up through the stirrups and extensions.\nThe movement is difficult, it is recommended to practice with lighter weights, and gradually increase the weight after the movement is skillful.",
  "T1160_desc": "Starting Position:\nHold your back and use the strength of your arms and legs to lift your body and keep it arched.\n\nAction:\nLift your legs above your head using the strength of your lower back and abdomen, hold the position slightly and slowly return to your original position.\n\nTip:\nPay attention to the process of restoring the original should use abdominal strength to slow the body down.",
  "T1066_desc": "Starting Position:\nSit down on the bench and Position your ankles against the foot pads.\n\r\nAction:\nRaise your feet by extending your legs and slowly lower them back down slowly after a pause.\n\r\nTips:\nKeep your back straight throughout.",
  "Y7010": "Distance (mi)",
  "S1218": "min",
  "S1219": "h",
  "Y7009": "Completion Rate",
  "Y7008": "Total Distance",
  "Y7007": "Total Time",
  "Y7006": "Total Load",
  "Y7005": "Completion:",
  "Y7004": "Plan:",
  "Y7003": "Time (hh:mm)",
  "Y7002": "Distance (km)",
  "Y7001": "7-Day Activity",
  "T1163_desc": "-Starting Position:\nLie on your side with a kettlebell in your near-ground side hand and bent knee.\n\n-Action:\nRotate the body into a supine position and raise the kettlebell upward with one hand, with the same side leg bent at the knee and on the floor; the other hand is held in the same line as the shoulders using a side plank, with both eyes on the kettlebell.\nFlat arm elbow support the upper body until the upper body is completely sitting up; switch to palms of the hands to support the ground to raise the body, hip elevation to a certain extent after straightening the leg folded to the back of the body and one-knee kneeling on the ground; the use of kneeling knee and foot power to support the body, the palms of the hands gradually leave the ground, the body to keep straight, folded leg calf adjusted to a comfortable position; legs until the stand up, a short stay in accordance with the reverse order of the restoration of the The same as before.\n\n-Tips:\nPay attention to the balance of the body during the training process, always keep your eyes on the kettlebell, and keep your movements rhythmic and crisp to improve the quality of training.",
  "P12109": "An easy, conversational run that can be done outside or on the treadmill. Focus on keeping your heart rate within your Aerobic Endurance Zone. Make sure to include a dynamic warm-up prior to starting.",
  "P12108": "3min on, 2min off",
  "T1382_desc": "-Starting position:\nAdjust the chair back angle to tilt back 15 to 30°. Sit in a seated position, maintaining postural stability through foot, hip, and back contact with the chair. Choose an appropriate grip distance with the small arms near perpendicular to the floor and the bar held with the palms facing forward. The height of the barbell bar is close to chin height.\n\n-Action:\nPower up to push the barbell bar upward. Pause briefly with arms straight.\nPower up to control speed and slowly return to the starting position.\n\n-Tip:\nExhale on the upward push and exhale on the return.\nYou can choose to train in a standing position, adjusting the height of the barbell bar, feet apart, shoulder-width apart, keeping your body stable and your upper body movement points consistent.\nStop training when you feel uncomfortable during the movement.",
  "P12105": "15K ability to run test\nTest purpose:\nBy testing the results, the individual's pace model (score prediction, lactate threshold) is corrected to provide accurate reference for the pace interval of subsequent training.\nTest suggestion:\n1. Master a good running rhythm and make strategic arrangements in segments.\n2, adequate rest, suitable testing environment and supply preparation.\n3. If you feel unwell, please make adjustments according to the actual situation. Safety first.",
  "P12104": "Arrange 5-10 minutes of warm-up by yourself. If completed in advance, you can skip it by pressing the \"circle\" button. For warm-up, it is recommended to jog, do joint exercises, and stretch muscles\nFormal training is used as a reference for threshold pace intervals. The interval is set in the aerobic endurance zone, and the overall intensity is relatively easy. If there is a large deviation in the threshold pace of the personal data model, it will be difficult to execute. It is recommended to refer to the sensory state during execution and execute with a \"relaxed\" feeling.\nAfter finding the appropriate rhythm during the process, try to train the stability of the pace as much as possible.\nAfter an easy run, four sets of 15-second acceleration runs were arranged (do not go all out, run fast with acceleration).",
  "P12107": "There are no set paces! Just get out there and start out easy- the run interval is not a sprint. Enjoy moving your body.",
  "P12106": "2 mile base run. relax and maintain good form",
  "P12101": "Come on, move towards your goal!",
  "P12100": "10Km full-power run test\nTest purpose:\nBy testing the results, the individual's pace model (score prediction, lactate threshold) is corrected to provide accurate reference for the pace interval of subsequent training.\nTest suggestion:\n1. Master a good running rhythm and make strategic arrangements in segments.\n2, adequate rest, suitable testing environment and supply preparation.\n3. If you feel unwell, please make adjustments according to the actual situation. Safety first.",
  "P12103": "Arrange 5-10 minutes of warm-up by yourself. If completed in advance, you can skip it by pressing the \"circle\" button. For warm-up, it is recommended to jog, do joint exercises, and stretch muscles\nFormal training is used as a reference for threshold pace intervals. The interval is set in the aerobic endurance zone, and the overall intensity is relatively easy. If there is a large deviation in the threshold pace of the personal data model, it will be difficult to execute. It is recommended to refer to the sensory state during execution and execute with a \"relaxed\" feeling.\nAfter finding the appropriate rhythm during the process, try to train the stability of the pace as much as possible.\nAfter an easy run, four sets of 15-second acceleration runs were arranged (do not go all out, run fast with acceleration).",
  "P12102": "10Km full-power run test\nTest purpose:\nBy testing the results, the individual's pace model (score prediction, lactate threshold) is corrected to provide accurate reference for the pace interval of subsequent training.\nTest suggestion:\n1. Master a good running rhythm and make strategic arrangements in segments.\n2, adequate rest, suitable testing environment and supply preparation.\n3. If you feel unwell, please make adjustments according to the actual situation. Safety first.",
  "P12110": "10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected.",
  "T1336_desc": "-Starting Position:\nSit in a seated position, maintaining postural stability through foot, hip, and chest contact with the apparatus. Arms are raised in front of you and both hands grip the handles of the apparatus.\n\n-Actions:\nPower the back of the shoulders, driving the handles outward. Pause briefly after reaching maximum amplitude.\nControl your speed and slowly return to the starting position.\n\n-Cue:\nExhale as you expand outward and exhale as you return.\nSlightly flex the elbow to reduce stress on the elbow and analyze presses for injuries.\nStop training if you feel discomfort during the movement.",
  "T1307_desc": "-Starting Position:\nFeet apart, slightly wider than shoulder width, dumbbells placed between feet. Flex your hips, hips back, calves and floor near vertical, and hold the dumbbells in one hand. Keep your core tight and avoid collapsing your back.\n\nAction:\nQuickly stomp and extend your ankles, knees, and hips to straighten your body while pulling the dumbbells up. Pull the dumbbells up to shoulder height with an upward explosive force, then turn your elbows to rotate the dumbbells and lift them above your head.\nHold briefly, then slowly return to the starting position.\n\n-Tip:\nInhale on the squat and exhale on the lift.\nStop the workout if you experience discomfort.\nEnsure core stabilization, transfer the force upward from the lower body and lift the dumbbells with the help of stirrups and extensions, without active force from the upper body to push upward.\nOther tools such as kettlebells can be used to provide weight.",
  "E11002Â ": "No corresponding data found",
  "T1278_desc": "-Starting Position:\nFeet apart, shoulder-width apart, lean forward slightly, knees slightly bent, keep your body stable.\nLean forward, torso as parallel to the ground as possible, arms naturally hanging down, palms facing each other, thumbs forward.\n\n-Action:\nRaise and open your hands forward, pause briefly after your arms are in a straight line with your torso, and put your arms in a Y shape with your body.\nSlowly return to the starting position.\n\n-Tips:\nExhale as you lift and inhale as you lower.\nStop the exercise if you experience discomfort.",
  "T1095_desc": "Starting Position:\nHold a medicine ball in both hands, half squat, knees bent, feet slightly wider than shoulders.Lean forward, hips back, back and waist straight, and place the pill in the crotch.\n\r\nAction:\nStretch your hips forward and straighten your legs to stand up.Throw the ball as far back as possible from the front of the body through the top of the head.\n\r\nTips:\nSingle training can be carried out with your back to the wall.",
  "SQ6001": "4-Week Intensity Distribution",
  "SQ6002": "Hard",
  "SQ6003": "Hard:",
  "SQ6004": "Med",
  "SQ6005": "Med:",
  "SQ6006": "Easy",
  "SQ6007": "Easy:",
  "T1117_desc": "Starting Position:\nPlace the barbell on the tip of the trapezius.Chest straight, back and waist straight, head straight ahead.Open your feet, hip width apart, and point your feet outward.\n\r\nAction:\nBend your knees and lower your body, pushing your hips as far back as possible.Make sure your knees are in line with your feet.Keep your torso as upright as possible.Keep your back straight and continue to lower your body, keeping weight focused on the front of your heels.When the thighs touch the calves, move in the opposite direction, moving the barbell up.\n\r\nTips:\nPay attention to the reasonable control of the load during the training to avoid injury.",
  "T1059_desc": "Starting Position:\nKeep standing and hold the barbell down in front of your thighs, arms extended and palms facing back.\n\r\nAction:\nRaise the barbell by raising your shoulders straight up and lower it slowly back down after a short pause.\n\r\nTips:\nKeep your arms extended throughout.",
  "E5027": "Authorization timeout",
  "C1059": "Profile",
  "C1058": "Team Management",
  "C1057": "Team",
  "C1056": "Home (Personal)",
  "C1055": "Default Recovery",
  "C1054": "End Date",
  "E5025": "Authorization failed",
  "C1053": "Start Date",
  "C1062": "h:m:s",
  "C1061": "TL",
  "C1060": "km",
  "S8511": "Podium Training Plan",
  "E5019": "Please try again later",
  "S8509": "TrainFlow Training Plan",
  "C1038": "Today",
  "C1037": "Last 24 weeks",
  "C1036": "Last 12 weeks",
  "C1035": "Last 6 weeks",
  "S7201": "Training Tilt Training Plan",
  "C1034": "Last 4 weeks",
  "C1033": "Last week",
  "C1032": "Remark Name",
  "C1031": "Transition",
  "C1039": "Mon",
  "T1170_desc": "Starting Position:\nMaintain a standing posture, arms naturally hang, upper body straight.\n\nAction:\nRun at a slow pace according to your situation.\n\nTip:\nAdjust your breathing and rhythm and keep your body relaxed.",
  "S7205": "Delaf Training Plan",
  "C1041": "Wed",
  "C1040": "Tue",
  "S7203": "TIME2TRI Athlete Training Plan",
  "S7209": "即训 Training Plan",
  "S7207": "TS4 PRO Training Plan",
  "C1049": "Dark",
  "H1105": "Easy",
  "Y2006": "",
  "C1048": "Appearance",
  "H1104": "None",
  "Y2005": "",
  "C1047": "PM",
  "H1107": "Tempo",
  "Y2008": "",
  "C1046": "AM",
  "H1106": "Base",
  "Y2007": "",
  "C1045": "Sun",
  "H1101": "Training Effect",
  "Y2002": "Outpacing {OvO}% of COROS users",
  "C1044": "Sat",
  "Y2001": "Marathon Level",
  "C1043": "Fri",
  "H1103": "Anaerobic TE",
  "Y2004": "",
  "C1042": "Thu",
  "H1102": "Aerobic TE",
  "Y2003": "(same age and gender)",
  "T1249_desc": "-Starting Position:\nStand side-by-side, side planks, eyes forward.\nLift one side foot forward, toes straight, while keeping your arms up to keep your body balanced.\n\n-Actions:\nThe stepped out leg drops, driving the body forward, and the front foot lands on the ground and stands firm. Lift the back side leg back while opening both arms to the sides until the torso and back side leg are parallel to the ground. Pause briefly to maintain balance.\nReturn to standing position.\n\n-Tip:\nCoordinate the muscles of the legs and core to maintain balance and avoid large wobbles.",
  "C1052": "All",
  "C1051": "Language",
  "C1050": "Light",
  "H1109": "VO2 Max",
  "H1108": "Threshold",
  "S8528": "CoeLab Training Plan",
  "S8526": "Zenith Wellness Training Plan",
  "T1178_desc": "Starting Position:\nKeep your front feet crouched directly above the kettlebell.\n\nAction;\nSqueeze the hips and legs, grab the kettlebell with both hands and swing it up between the legs. At the top of the kettlebell swing, extend the hip joint, lock the knee, root into the ground, tighten the core and squeeze the hips.\n\nTip:\nKeep the rhythm of the exercise, keep your back straight and avoid shaking.",
  "C1016": "Log Out",
  "H1116": "Overreaching",
  "C1015": "Close Column",
  "H1115": "Optimized",
  "C1014": "Expand Column",
  "C1013": "TL",
  "H1117": "Training Focus",
  "C1012": "{OvO}%",
  "H1112": "Recovering",
  "C1011": "%",
  "H1111": "No Effect",
  "C1010": "ft/lbs",
  "H1114": "Improving",
  "H1113": "Maintaining",
  "T1250_desc": "-Starting Position:\nLie on your back with your legs bent at the knees, arms crossed above your head and arms straight.\n\n-Actions:\nAbdominal force to lift the upper back off the ground, while turning the upper body to the side, and then pressing down on the outside of the thighs on that side with both hands, similar to the \"\"logging\"\" action.\nAfter a short pause to return to the starting position, repeat on the other side, alternating between left and right to complete the required number of times.\n\n-Tips:\nExhale when you turn around and inhale when you return.\nYou can hold a heavy object to increase the difficulty of the movement.",
  "H1110": "Anaerobic",
  "C1019": "Dashboard",
  "C1018": "Exit System",
  "C1017": "Back to Home",
  "T1346_desc": "-Starting Position:\nLie on your back with the foot of your training leg on the Swiss ball and the other leg lifted at the knee. Using the shoulders, head and arms as a pivot point, the core and hips are used to lift the body so that the shoulders, hips and legs are in a straight line.\n\n-Action:\nPower the back of the thigh of the training leg and bend the knee to pull the Swiss ball toward the hip until the calf is perpendicular to the thigh. Keep the thigh in a straight line with the torso at all times during the training leg's knee flexion, with the other leg in the same position.\nSlowly extend the knee back to the starting position.\n\nTip:\nYou can reduce the difficulty of the exercise by placing both legs on the Swiss ball at the same time.\nInstead of a Swiss ball, a sliding disk can be used, with similar movements and results.\nExhale when you bend your knee and inhale when you extend it.",
  "C1027": "Base",
  "C1026": "Preparation",
  "C1025": "Training Cycle",
  "C1024": "Set to Default",
  "C1023": "Confirm Quit?",
  "C1022": "Calendar",
  "C1021": "Activity List",
  "C1020": "EvoLab Metrics",
  "C1029": "Peak",
  "C1028": "Build",
  "T1031_desc": "Starting Position:\nIn a sitting Position, hold the barbell with your wrists against your knees and palms facing up.\n\r\nAction:\nBend your wrists to lift the barbell and lower it slowly after a brief pause.\n\r\nTips:\nAlways press your forearm against your thigh.",
  "C1030": "Race",
  "C1005": "OK",
  "C1004": "km",
  "C1003": "bpm",
  "C1002": "COROS Training Hub",
  "C1001": "COROS",
  "C1009": "cm/kg",
  "C1008": "kg",
  "C1007": "cm",
  "C1006": "Cancel",
  "SQ1319": "Running Fitness & Efficiency",
  "P12259": "25 Minute Walk",
  "SQ1317": "4 sets of metrics can be selected at the same time for comparison",
  "P12258": "25 Minute Walk",
  "SQ1318": "Frequency",
  "SQ1315": "{OvO} messages",
  "SQ1316": "{OvO} new messages",
  "P12255": "25min Aerobic/Low Intensity Run",
  "SQ1313": "Data Comparison",
  "P12254": "Shakeout run",
  "SQ1314": "times/4 weeks",
  "P12257": "30 min Aerobic/Low Intensity Run",
  "T1339_desc": "-Starting Position:\nSelect the height of the barbell bar based on your height. Place the barbell bar on the obliques, feet apart, slightly wider than shoulder width, positioned in front of the plane of the barbell bar, with your body slightly back.\n\n-Action:\nSquat down with your knees pointing in the direction of your toes. Squat down until thighs are parallel to the floor and then pause slightly.\nExtend the hip and knee joints and slowly return to the starting position.\n\n-Tip:\nInhale as you squat and exhale as you rise.\nTighten your core to prevent spinal injuries.\nStop training if you feel discomfort during the movement.",
  "SQ1311": "Threshold Heart Rate Zones Distribution",
  "P12256": "20 Minute Walk",
  "SQ1312": "Distance Zone Distribution",
  "P12262": "30 Minute Walk",
  "SQ1320": "Intensity Distribution",
  "P12261": "30 Minute Walk",
  "E30015": "The export operation is too frequent. Please try again after 7 days from the last application.",
  "SQ1321": "Lactate Threshold",
  "P12264": "40 min Aerobic/Low Intensity Run",
  "P12263": "35 min Aerobic/Low Intensity Run",
  "P12260": "30 Minute Walk",
  "S7268": "Runner's High Training Plan",
  "TG4008": "User ID",
  "TG4007": "Weight",
  "TG4006": "Height",
  "TG4005": "Age",
  "TG4004": "Sex assigned at birth",
  "TG4003": "Nickname",
  "SQ1308": "your Pace Zone Distribution",
  "TG4002": "Profile Picture",
  "SQ1309": "your Threshold Heart Rate & Pace",
  "TG4001": "Member List",
  "SQ1306": "your VO2 Max",
  "P12269": "30 min Aerobic/Low Intensity Run",
  "SQ1307": "your 7-Day Total Training load",
  "SQ1304": "your Marathon Level & Efficiency Score",
  "SQ1305": "your 4-Week Intensity Distribution",
  "P12266": "50 min Aerobic/Low Intensity Run",
  "SQ1302": "Efficiency",
  "P12265": "45 min Aerobic/Low Intensity Run",
  "SQ1303": "your Training Load",
  "P12268": "25min Aerobic/Low Intensity Run",
  "P12267": "1 Hour Aerobic/Low Intensity Run",
  "SQ1301": "You can choose up to 4",
  "TG4009": "Device",
  "P12273": "30 min Aerobic/Low Intensity Run",
  "P12272": "25min Aerobic/Low Intensity Run",
  "SQ1310": "your Threshold Heart Rate Zones Distribution",
  "P12275": "30 min Aerobic/Low Intensity Run",
  "P12274": "30 min Aerobic/Low Intensity Run with Pick Ups",
  "P12271": "30 min Aerobic/Low Intensity Run",
  "P12270": "30 min Aerobic/Low Intensity Run",
  "P12237": "Base run + bursts",
  "P12236": "Hilly long run",
  "P12239": "Mountain Running Routine",
  "wind_north": "North Wind",
  "P12238": "Base run",
  "P12233": "Hilly threshold intervals",
  "P12232": "Mountain Running Routine",
  "P12235": "Base run",
  "P12234": "Mountain Running Routine",
  "P12240": "Base run + bursts",
  "P12242": "Mountain Running Routine",
  "P12241": "Hilly tempo intervals",
  "wind_south": "South Wind",
  "S7274": "Trainingsparkle Training Plan",
  "S7272": "Coachbox Training Plan",
  "P12248": "Hilly tempo intervals",
  "P12247": "Base run + bursts",
  "P12249": "Mountain Running Routine",
  "P12244": "Hilly long run",
  "P12243": "Base run",
  "P12246": "Mountain Running Routine",
  "SQ1322": "Distance Zone",
  "P12245": "Base run",
  "P12251": "Hilly long run",
  "P12250": "Base run",
  "P12253": "Base run",
  "P12252": "Base run + bursts",
  "T1041_desc": "Starting Position:\nSit on the 45 degree bench Position and grasp the handles with your palms facing forward.\n\r\nAction:\nPush the handles forward and slightly upwards by straightening your arms and allow them to slowly return after a short pause.\n\r\nTips:\nBreathe out while pushing forward and breathe in while returning to Starting Position.",
  "P12299": "Dynamic Warm-up",
  "P12298": "Dynamic Warm-up",
  "S7224": "Spur.fit Training Plan",
  "E17005": "Unable to sync the plan unless the whole team is on the same start date.",
  "E17004": "Non-compliant data",
  "E17001": "You can't edit past data",
  "E17002": "You can't edit third-party plan",
  "T1314_desc": "-Starting Position:\nFeet apart, shoulder-width apart, hold dumbbells on either side of your shoulders with both hands, palms facing inward.\n\n-Action:\nSquat: Bend your hips and knees and squat at an even pace, keeping your knees in the same direction as your toes during the squat. Squat until thighs are parallel to the ground or slightly lower.\nUpward Push:\nUse the power of your legs and hips to quickly pedal up and push your body upward. As your body pushes upward, your arms should quickly push the dumbbells upward until your arms are straight and the dumbbells are above your head. Transfer the power from your legs to your hips and then through your spine to your upper body to provide a strong momentum for pushing the dumbbells up.\n\n-Tip:\nKeep your body balanced and stable.\nInhale as you squat and exhale as you push up.\nEvenly descend to build strength and push up quickly to release it.\nLeg stomps and arm pushes should be coordinated to form a coherent whole, making full use of the explosive power of each joint.",
  "TG4019": "Transfer Lead Role",
  "TG4018": "Set as Athletes",
  "TG4017": "Set as Coach",
  "TG4016": "Delete the Team",
  "TG4015": "Remove from the Team",
  "TG4014": "Athlete",
  "TG4013": "Coach",
  "TG4012": "Team Lead",
  "P12277": "35 min Aerobic/Low Intensity Run with Pick Ups",
  "P12276": "30 min Aerobic/Low Intensity Run with Pick Ups",
  "P12279": "Bodyweight Workout",
  "P12278": "30 min Aerobic/Low Intensity Run",
  "P12284": "Bodyweight Workout",
  "P12283": "Bodyweight Workout",
  "P12286": "Dynamic Warm-up",
  "P12285": "Dynamic Warm-up",
  "P12280": "Bodyweight Workout",
  "P12282": "Bodyweight Workout",
  "P12281": "Bodyweight Workout",
  "TG4011": "Permissions",
  "TG4010": "Roles",
  "T1329_desc": "-Starting Position:\nHold the bar squarely in both hands with a grip slightly wider than shoulder width and palms facing forward. Let go of one hand and drop your body naturally; your feet can be crossed or bent at the knees and your core tightened to avoid body sway.\n\n-Action:\nKeeping your elbows unbent, contract the muscles in your upper back and pull your shoulder blades downward. Move up a short distance and pause at the highest point.\n\n-Tip:\nExhale as you pull up and inhale as you lower down.",
  "TG4025": "Leave the Team",
  "TG4024": "Team Member List",
  "TG4023": "Not Editable",
  "T1304_desc": "-Starting Position:\nLie on your back on an Incline Bench Press Bench, maintaining a stable position through your feet, hips, back, and head.\nKeep your upper arms at an angle to your torso, in contact with the floor, and your forearms perpendicular to the floor, holding dumbbells in your hands.\n\n-Action:\nChest power push the dumbbells upward until the arms are straight. Slowly return to the starting position.\n\n-Tip:\nExhale as you push up and inhale as you return.\nStop the workout if you experience discomfort.",
  "P12288": "Dynamic Warm-up",
  "P12287": "Dynamic Warm-up",
  "P12289": "Dynamic Warm-up",
  "P12295": "Dynamic Warm-up",
  "P12294": "Dynamic Warm-up",
  "P12297": "Dynamic Warm-up",
  "P12296": "Dynamic Warm-up",
  "P12291": "Dynamic Warm-up",
  "P12290": "Dynamic Warm-up",
  "P12293": "Dynamic Warm-up",
  "P12292": "Dynamic Warm-up",
  "TG4022": "Not Visible",
  "TG4021": "Visible",
  "TG4020": "Editable",
  "T1037_desc": "Starting Position:\nKneel in front of a high pulley with ropes.Grab the rope with both hands and pull down until your hands are on either side of your cheek.\n\r\nAction:\nUse the strength of your lower back to slowly pull the rope down until your elbow moves to the middle of your thigh, pause briefly, and slowly return to the Starting Position.\n\r\nTips:\nWeight is added according to the actual situation, waist and abdomen hair force to improve the training effect.",
  "T1256_desc": "-Starting Position:\nFront and back legs in a half-kneeling position (front leg bent at about 90 degrees, back leg on the knee). Torso is straight, avoiding excessive forward or backward leaning at the waist.\n\n-Action:\nRear side foot is slowly pulled towards the hip by the opposite hand, push the hips forward, feel the stretch in the front of the thigh, and keep the body balanced.\n\n-Tip:\nDon't hold your breath and maintain a breathing rhythm.\nStop training if you experience discomfort.",
  "G4001": "Best Result",
  "G4002": "hour",
  "G4003": "minute",
  "G4004": "second",
  "G4005": "Half Marathon",
  "G4006": "Marathon",
  "G4007": "If this score is not your best recent score, please enter your score so that we can analyze your physical fitness more accurately.",
  "P12219": "Base run",
  "H6009": "Grade",
  "P12218": "Mountain Running Routine",
  "H6008": "Best",
  "H6007": "Activities",
  "H6006": "Lap",
  "P12215": "Base run",
  "H6005": "Entire",
  "P12214": "Base run",
  "H6004": "10km",
  "P12217": "Base run",
  "H6003": "5km",
  "P12216": "Base run",
  "H6002": "1km",
  "P12211": "Base run",
  "H6001": "Lap",
  "P12210": "Hilly tempo intervals",
  "P12213": "Hilly long run",
  "P12212": "Base run",
  "P12220": "Hilly threshold intervals",
  "P12229": "Base run",
  "H6019": "Transition",
  "H6018": "Lap Table",
  "H6017": "Intensity",
  "P12226": "Base run",
  "H6016": "Time",
  "P12225": "Mountain Running Routine",
  "H6015": "Total Time",
  "P12228": "Mountain Running Routine",
  "H6014": "Reps",
  "P12227": "Hilly threshold intervals",
  "H6013": "Sets",
  "P12222": "Base run",
  "H6012": "Exercise Name",
  "P12221": "Mountain Running Routine",
  "H6011": "Number",
  "P12224": "Base run",
  "H6010": "Exercise",
  "P12223": "Hilly long run",
  "P12231": "Base run",
  "P12230": "Hilly long run",
  "H6029": "Breaststroke",
  "H6028": "Freestyle",
  "H6027": "Lap Configuration",
  "H6026": "Activity table",
  "H6025": "Clear Selection",
  "H6024": "Activity",
  "H6023": "Avg. Stride Length",
  "H6022": "Max Heart Rate",
  "H6021": "Length",
  "H6020": "Lap",
  "H6030": "Backstroke",
  "T1188_desc": "Starting Position:\nMaintain a standing position with your body straight.\n\nAction:\nStand straight with your arms out in front. Pick one leg off the ground and cross it behind your other leg. Slowly lower your body to the ground, until your hips are in a normal squat position. Drive up through your standing leg and repeat on the other side.\n\nTip:\nPay attention to your balance. Keep your back straight as you rise and fall, moving slowly and effectively.",
  "P12208": "Mountain Running Routine",
  "P12207": "Base run",
  "P12209": "Base run",
  "H6039": "10mi",
  "P12204": "Hilly long run",
  "H6038": "5mi",
  "P12203": "Base run",
  "H6037": "1mi",
  "P12206": "Mountain Running Routine",
  "H6036": "Cool Down",
  "P12205": "Base run",
  "H6035": "Rest",
  "P12200": "Hilly tempo intervals",
  "H6034": "Warm Up",
  "H6033": "Drill log",
  "P12202": "Mountain Running Routine",
  "T1260_desc": "-Starting Position:\nStand with your feet shoulder-width apart and your hands hanging naturally.\n\n-Action:\nUse your ankle and calf muscles to quickly push your body off the ground, keeping your legs straight and avoiding bending your knees.\nJump with arms swinging naturally to increase jump height and speed.\nLand forefoot-first and quickly transition to full feet, keeping the ankle joint stable.\n\n-Tip:\nEmphasize quick reaction and flexibility over jump height.\nLand with knees slightly bent to cushion the landing to avoid injury.",
  "H6032": "Mix",
  "P12201": "Base run",
  "H6031": "Butterfly",
  "H6041": "0.5km",
  "H6040": "0.5mi",
  "T1017_desc": "Starting Position:\nStand with your feet apart, your back straight, your arms hanging at your sides, and your hands holding the dumbbells.\n\r\nAction:\nLift the dumbbell to shoulder level, elbows slightly bent, and rest for 3-6 seconds to return to Starting Position.\n\r\nTips:\nKeep your body still, with only the driving muscles in motion.",
  "T1024_desc": "Starting Position:\nPlace your upper arms against the arm rests and grab the easy-curl-bar with your arms close to being fully extended.\n\r\nAction:\nRaise the easy-curl-bar up until your forearms are perpendicular to the floor and lower it back down after a short pause.\n\r\nTips:\nKeep your back and upper arms still throughout.",
  "T1185_desc": "Starting Position:\nLie on your side on a yoga mat with your elbows on the near side of your body, keeping your body straight.\n\nAction:\nLie on your side with your hips high off the floor and prop your upper body up on your elbow. Hold for as long as directed. \n\nTip:\nImprove the quality of movement, do not shake the body.",
  "T1253_desc": "-Starting Position:\nHands on the ground, slightly less than shoulder distance apart. Head, torso and legs in a straight line.\n\n-Action:\nKeeping your body stable, slowly bend your elbows to lower your body, keeping your elbows close to your body. Pause briefly when the upper arm is nearly parallel to the ground. Push your body upward to return to the starting position.\nWhen performing the movement, always keep your core muscles tight and your back straight, do not collapse or pucker your hips. Keep your neck naturally extended and don't tilt your head up or down excessively.\n\n-Tip:\nInhale as you descend and exhale as you push up.\nStop training when experiencing discomfort.\nAdjust the range of descent according to flexibility and personal ability.",
  "T1311_desc": "-Starting Position:\nHold the bar in both hands with a grip slightly wider than shoulder-width apart, with your body naturally hanging down, feet together, knees slightly bent, and dumbbells sandwiched between your feet.\n\n-Actions:\nAbdominal power drives thighs up, bending the knees in a smooth motion until maximum amplitude.\nSlowly return to the starting position.\n\n-Tip:\nStop the workout when you experience discomfort.\nYou can increase the difficulty of the movement by keeping the legs straight up.",
  "T1321_desc": "-Starting Position:\nStanding with your legs together, place elastic loops around your ankles. Cross your arms or hold on to a stable place and tighten your core to keep your body steady.\n\n-Action:\nLift one leg to the side, keeping it straight, until it is at its maximum extension. Slowly return to the starting position.\n\n-Tip:\nExhale as you lift your leg and inhale as you return.\nStop training if you experience discomfort.\nAdjust the amount of resistance according to the elasticity of different elastic bands or you can fix the band at knee height.",
  "T1243_desc": "-Starting Position:\nLie on your back on the mat with your arms straight up perpendicular to the floor, palms facing each other or fists clenched.\nBend knees and raise legs with thighs perpendicular to the floor, calves parallel to the floor, and knees directly above hips.\n\n-Action:\nSlowly lower the opposite arm and leg, with the large arm close to the ear and the leg straightened out to the far side, both close to being parallel to the ground but not on the ground.\nCore power drives the limbs back to the starting position.\n\n-Tips:\nInhale as you lower and exhale as you return.\nControl the movement to minimize swaying.",
  "T1195_desc": "Starting Position:\nExtend one arm forward and hold the elastic band tightly. Let the other arm drop naturally.Keep your knees bent and lower legs in a squat.\n\nAction:\nPull the elastic band towards your body while keeping your upper body straight and slightly leaning back.Both arms swing back and forth naturally, lower limbs from squat movement into standing posture.Return to squat position after a short stay and repeat until recommended times.\n\nTip:\nSquat movement, the center of gravity up and down, rise and fall to be full of flexibility.Maintain a certain rhythm of the movement to improve the training effect.\n\nPractical Application:\nImprove muscle strength in lower extremities and reduce the risk of running injuries.",
  "T1263_desc": "-Starting Position:\nStanding position, body straight, arms crossed for balance or holding on to a support point.\n\n-Action:\nSupport the ground with one leg, keep the torso stable, straighten the other leg and swing from one side of the body to the other, try to keep the leg straight and swing evenly.\n\nTips:\nKeep breathing during the swing.\nIncrease the amplitude of the swing as much as possible based on flexibility.\nKeep your core tight and your torso stable to avoid swaying during the swing.",
  "T1034_desc": "Starting Position:\nSitting on a leg lift, place your hips against the seat cushion and place your feet shoulder-width apart on the platform.Grab the handle and apply force from the heel to release the safety latch.\n\r\nAction:\nInhale and slowly lower the load until the knees are 90 degrees.Pause for a moment, then push the weight strongly up through your heel to return to the Starting Position, then exhale as you push up through the midpoint of the action.\n\r\nTips:\nYour knees should be slightly bent at the beginning of the movement and not fully extended during the lift.",
  "T1141_desc": "Starting Position:\nLie flat on a yoga mat with your knees at a 90-degree Angle, both knees together and one knee not bent. Place your hands flat on the floor and your arms at your sides.\n\r\nAction:\nRaise your hips and hips as high as you can, while bending your straight knees as high as you can and lowering them slowly after a brief pause.Continue until recommended number of times.\n\r\nTips:\nPay attention to the power source and keep your balance.",
  "wind_northeast": "Northeast Wind",
  "T1198_desc": "Starting Position:\nIn a semi-squat position, bend your knees slightly, keep your arms straight, one of your arms holding the elastic band, and keep your upper body straight.\n\nAction:\nPress down your arms quickly and return to the original position. Pull the elastic band to one side of your body.The hip legs naturally fall and rise with the swing of the arms.Repeat to recommended times.\n\nTip:\nTo maintain a fast rhythm, exhale, bend and press the hips down.Adjust your feet and stabilize your center of gravity.\n\nPractical Application:\nLarge range of motion, conducive to stimulating the heart and lung.Acceleration of hip flexion helps improve centrifugal control. For running touchdown and off-road downhill, buffer control can be greatly improved to reduce the risk of injury caused by impact.",
  "S7535": "Exakt Health Training Plan",
  "T1044_desc": "Starting Position:\nLie down on your back on an incline bench and grab one dumbbell with each hand at shoulder height, elbows at 90 degree angles.\n\r\nAction:\nRaise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.\n\r\nTips:\nTry to maintain the same angle in your elbows throughout.",
  "S7567": "RunDNA Training Plan",
  "S8884": "Poyalab Training Plan",
  "T1107_desc": "Starting Position:\nMaintain a standing posture with your back straight, feet shoulder-width apart and tramping on elastic rope, hands hanging naturally at your sides and gripping the elastic rope.\n\r\nAction:\nKeeping the elbow slightly bent, contract the deltoid and lift the arm to a horizontal Position. At the highest point, the shoulder is slightly higher than the elbow and the elbow is slightly higher than the wrist.\n\r\nTips:\nPay attention to the slow motion range, keep the waist and back straight at all times.",
  "S7557": "Swimcoach Training Plan",
  "S7559": "Predictive Fitness Training Plan",
  "S7509": "Trackster Training Plan",
  "S7507": "Fyuul Training Plan",
  "T1301_desc": "-Starting Position:\nStand with your feet shoulder-width apart or slightly wider than shoulder-width apart and your toes facing slightly diagonally forward.\nHold dumbbells or kettlebells in both hands and hug them to your chest, elbows close to your sides.\nKeep your back naturally straight and tuck in your stomach and chest.\n\n-Action:\nSquat down, bending your knees and hips, with your knees oriented in the same direction as your toes.\nSquat down until thighs are nearly parallel to the floor, pausing briefly.\nStomp and extend the lower leg to return to the starting position.\n\n-Cue:\nInhale as you squat and exhale as you rise.\nStop training when you experience discomfort.\nTighten your core throughout, keeping your back straight and maintaining body stability.",
  "S7505": "LyfMax Training Plan",
  "S7503": "Playsharp Training Plan",
  "S8834": "This resource pack provides your watch with convenient rock climbing route search and recording functions. After installing it, you can easily find nearby climbing routes directly on your watch, helping you choose and conquer crags more efficiently.\nThe initial resource pack includes climbing routes in the following regions: \nUnited States: California, Arizona, Florida\nChina: Guangxi, Beijing, Qingyuan\nMore climbing routes will be gradually added in future updates,expanding coverage to more countries and regions.",
  "Y1012": "Time",
  "Y1011": "Name",
  "T1182_desc": "Starting Position:\nStand with your feet shoulder-width apart.\n\nAction：\nBend over, touch the ground in front of your feet with your hands, adjust your position and try not to bend your knees.Move your hands forward, keeping your knees straight and your upper body straight, until you are in a push-up ready position. Hold the position briefly and then move your body back and back into a standing position.Repeat to recommended times.\n\nTip:\nImprove the quality of movement, keep the upper body and knees straight, do not move the feet.",
  "T1229_desc": "-Starting Position:\nLie on your back with your legs bent, heels on the ground, and feet shoulder-width or slightly widerapart.\n\n-Action:\nLift your hips slowly upward so that your body forms a straight line from your shoulders to your knees.\nWhen the hips are lifted to the highest point, hold the position for some time.\n\n-Tip:\nKeep your feet steady on the ground to provide stable support for your body.\nFocus your attention on glute power without active force from your hands and feet.\nTighten your core while keeping your breathing even and not holding your breath.",
  "Y1013": "Distance",
  "T1204_desc": "Please follow your training program for 4-finger hang or 3-finger hang. We generally don’t recommend 2-finger hang unless you have specific training goals, to prevent injury. The same rule applies to the depth of the hold as well.",
  "Y1010": "Training Load",
  "S8829": "Yayarun Training Plan",
  "Y1009": "Average Pace",
  "Y1008": "Sun",
  "Y1005": "Thu",
  "Y1004": "Wed",
  "Y1007": "Sat",
  "Y1006": "Fri",
  "Y1001": "Today",
  "C1110": "The Workout has been deleted",
  "Y1003": "Tue",
  "Y1002": "Mon",
  "S7528": "Water Condition",
  "S7511": "PaceMate Training Plan",
  "P13228": "Strides",
  "P13229": "Aerobic run",
  "P13226": "Half-Marathon pace",
  "P13227": "Aerobic run",
  "N1100": "Anaerobic Power",
  "P13224": "Aerobic run",
  "N1101": "COROS Training Hub",
  "P13225": "Aerobic run",
  "P13222": "Aerobic run",
  "P13223": "Strides",
  "N1104": "{name1} left a message for {name2}.",
  "P13231": "Aerobic run",
  "N1105": "Weight",
  "P13232": "Half-Marathon pace intervals",
  "N1102": "Target load",
  "N1103": "Total Load",
  "P13230": "Half-Marathon pace",
  "N1108": "Recovery",
  "N1109": "Recovery",
  "N1106": "Anaerobic Endurance",
  "N1107": "Anaerobic Power",
  "C1104": "Confirm login on the COROS app",
  "C1103": "Completed",
  "C1102": "Scan this with the COROS app to log in instantly.",
  "C1101": "Log in with Email",
  "C1100": "Log in with QR Code",
  "P13239": "Aerobic run",
  "P13237": "Half-Marathon pace intervals",
  "P13238": "Aerobic run",
  "C1109": "The training plan has been deleted",
  "P13235": "Half-Marathon pace",
  "C1108": "Return to the QR Code page",
  "P13236": "Aerobic run",
  "S6280": "Terra Training Plan",
  "C1107": "Please [confirm login]on your phone",
  "P13233": "Aerobic run",
  "C1106": "Refresh QR Code",
  "P13234": "Aerobic run",
  "C1105": "Loading...",
  "P13242": "Half-Marathon pace intervals",
  "P13243": "Aerobic run",
  "P13240": "Half-Marathon pace",
  "P13241": "Aerobic run",
  "T1272_desc": "-Starting Position:\nStand with your feet shoulder-width apart, keeping your spine naturally straight and your core tight.\n\n-Action:\nTake a small step forward with one foot on one side, hook your toes, straighten your leg, bend at the hip, and feel the stretch in the back of your leg by rowing your hands to the front foot while bending your back leg.\nRise back to a standing position and switch legs for the exercise.\n\n-Tip:\nYou can practice this in place or alternate as you march.\nExhale as you bend down and inhale as you rise up.\nControl the range of motion based on flexibility.",
  "T1236_desc": "-Starting Position:\nStand in a standing position with hands hanging naturally.\n\n-Actions:\nKeep your knees straight and your toes up, emphasizing quick contact between the forefoot and the ground. Actively pick the ground backward to propel the body forward.\nKeep your upper body straight, with your head, shoulders and hips in a straight line and your arms swinging naturally to assist with power.\nSwing your arms in a strong and coordinated manner, with your elbows close to the sides of your body and a moderate swing.\n\nTips:\nReduce the contact time between your feet and the ground, complete the stomping and reaching movements quickly, and keep a brisk pace.",
  "P13208": "Half-Marathon pace",
  "P13209": "Half-Marathon pace",
  "P13206": "Strides",
  "P13207": "Half-Marathon pace",
  "P13204": "Strides",
  "P13205": "Strides",
  "P13202": "Aerobic run",
  "P13203": "Aerobic run",
  "P13200": "Aerobic run",
  "P13201": "Aerobic run",
  "P13210": "Strides",
  "T1349_desc": "-Starting Position:\nPlace the Swiss ball in front of your body with both elbows resting on the Swiss ball and elbows directly under your shoulders. With your body in a plank position, tighten your core and make sure your body is in a straight line from head to toe.\n\n-Action:\nControl your body and the Swiss ball to remain stable for a certain amount of time.\n\n-Tip:\nKeep your breathing even and steady, don't hold your breath.\nThis movement is used to improve core stability, so it's important to coordinate your power through your lower back and hips to prevent your body from twisting or wobbling during the workout.",
  "P13219": "Aerobic run",
  "P13217": "Aerobic run",
  "P13218": "Strides",
  "P13215": "Aerobic run",
  "P13216": "Half-Marathon pace",
  "P13213": "Strides",
  "P13214": "Aerobic run",
  "P13211": "Half-Marathon pace",
  "T1076_desc": "Starting Position:\nSit on the floor, lean back to rest on your forearms, bend your hips and extend one leg 45 degrees from the ground.\n\r\nAction:\nWhile you push one leg out until it is stretched forward, bring the other one back so that you are cycling through the air.\n\r\nTips:\nTry to keep your back straight throughout.",
  "P13212": "Aerobic run",
  "P13220": "Aerobic run",
  "P13221": "Half-Marathon pace",
  "T1051_desc": "Starting Position:\nGrip both bars with your hands and lower yourself until your elbows are at 90 degree angles.\n\r\nAction:\nLift yourself up by extending your arms until your elbows are close to locking and lower yourself back after a short pause.\n\r\nTips:\nBreathe out while pushing yourself up and breathe in while lowering yourself down.",
  "P13246": "Aerobic run",
  "P13247": "Shakeout pre-race",
  "P13244": "Aerobic run",
  "P13245": "Strides",
  "T1166_desc": "Starting Position:\nKeep standing on the bench.\n\nAction:\nLift one foot onto the bench, balance your legs, lift your body until your feet are together, then slowly return to your original position after a short pause. Repeat for the recommended number of times.\n\nTip:\nPay attention to the power position to improve the effectiveness of training.",
  "G3001": "EvoLab Settings",
  "G3002": "Auto-sync",
  "G3003": "Turn on auto-sync, the system will automatically correct your fitness metrics based on your recent training record.",
  "S6264": "Thanks Coach Training Plan",
  "G3004": "Turn off auto-sync,the system will not modify your fitness metrics unless you manually edit them.",
  "G3005": "Threshold Heart Rate Zones",
  "G3006": "Threshold Heart Rate",
  "G3007": "Max Heart Rate",
  "N1111": "Aerobic Endurance",
  "G3008": "Resting Heart Rate",
  "N1112": "Aerobic Power",
  "G3009": "Heart Rate Zones",
  "N1110": "Recovery",
  "N1115": "Anaerobic Power",
  "N1116": "Sprint",
  "N1113": "Threshold",
  "N1114": "Anaerobic Endurance",
  "N1117": "Training Plan",
  "G3010": "Zone 1",
  "G3011": "Zone 2",
  "G3012": "Zone 3",
  "G3013": "Zone 4",
  "G3014": "Zone 5",
  "G3015": "Threshold Pace Zones",
  "G3016": "Lactate Threshold Pace",
  "G3017": "Zone 1",
  "G3018": "Zone 2",
  "G3019": "Zone 3",
  "G3020": "Zone 4",
  "G3021": "Zone 5",
  "H5009": "Ground Time",
  "G3022": "Zone 6",
  "H5008": "Cadence:",
  "G3023": "Greater than",
  "H5007": "Cadence",
  "G3024": "Smaller than",
  "H5006": "Speed:",
  "G3025": "Currently you have no relevant EvoLab values",
  "H5005": "Speed",
  "G3026": "Threshold heart rate must be between 100-{OvO}",
  "H5004": "Pace:",
  "G3027": "The resting heart rate must be between 30-90",
  "H5003": "Pace",
  "G3028": "Your heart rate must be greater than or equal to 30 bpm.",
  "G3029": "Your heart rate cannot exceed the maximum heart rate {OvO}bpm.",
  "H5001": "Data Chart",
  "G3030": "Your maximum heart rate must be greater than the threshold heart rate.",
  "G3031": "The value of this zone cannot exceed the value of the higher zone, please enter the correct value.",
  "G3032": "The value of this zone cannot be lower than the value of the lower zone, please enter the correct value.",
  "G3033": "Reset Zones",
  "H5019": "Strokes",
  "G3034": "The entered value must be between {OvO}—{QAQ}.",
  "H5018": "Stride Ratio:",
  "G3035": "Lactate Threshold HR Zone",
  "H5017": "Stride Ratio",
  "G3036": "Max Heart Rate Zone",
  "H5016": "Stride Length:",
  "G3037": "Heart Rate Reserve Zone",
  "H5015": "Stride Length",
  "G3038": "Warm Up",
  "H5014": "Stride Height:",
  "G3039": "Fat Burn",
  "H5013": "Stride Height",
  "H5012": "L/R Balance:",
  "H5011": "L/R Balance",
  "H5010": "Ground Time:",
  "G3040": "Aerobic",
  "G3041": "Threshold",
  "G3042": "Anaerobic",
  "G3043": "Aerobic Endurance",
  "G3044": "Aerobic Power",
  "G3045": "Threshold",
  "H5029": "Elevation",
  "G3046": "Anaerobic Endurance",
  "H5028": "Air Power:",
  "G3047": "Anaerobic Power",
  "H5027": "Air Power",
  "G3048": "Aerobic Endurance",
  "H5026": "Leg Stiffness:",
  "G3049": "Aerobic Power",
  "H5025": "Leg Stiffness",
  "H5024": "Form Power:",
  "H5023": "Form Power",
  "H5022": "Stroke Rate:",
  "H5021": "Stroke Rate",
  "H5020": "Strokes:",
  "T1211_desc": "-Starting Position:\nLegs together, knees bent, leg lifted, torso and thighs in a V, upper hips supporting the ground, hands on knees\n\n-Action:\nHands against knees, abdominal force to maintain position\n\n-Tips:\nBreathe naturally\nChange the duration and the force to adjust the intensity",
  "G3050": "Threshold",
  "G3051": "Anaerobic Endurance",
  "G3052": "Anaerobic Power",
  "G3053": "EE",
  "G3054": "AT",
  "G3055": "MLSS",
  "G3056": "LT",
  "G3057": "MLA",
  "H5039": "Stroke Rate",
  "G3058": "Heart Rate Range",
  "H5038": "Cadence:",
  "G3059": "Pace Range",
  "H5037": "Cadence",
  "H5036": "Run Efficiency:",
  "H5035": "Run Efficiency",
  "H5034": "Power:",
  "H5033": "Power",
  "H5032": "Heart Rate:",
  "H5031": "Heart Rate",
  "H5030": "Elevation:",
  "H5040": "Stroke Rate:",
  "G3060": "Aerobic Endurance",
  "G3061": "Aerobic Power",
  "G3062": "Threshold",
  "G3063": "Above Threshold",
  "G3064": "Anaerobic Endurance",
  "G3065": "Anaerobic Power",
  "G3066": "Faster than",
  "G3067": "Slower than",
  "H5049": "Low 5th",
  "H5048": "Easy",
  "H5047": "Jug the rope",
  "H5046": "Grade",
  "H5045": "Highest Grade",
  "H5044": "Steps",
  "H5043": "Pitch",
  "H5042": "Dist/Strk:",
  "T1231_desc": "Lean your back against a wall and slowly squat down until your calves are perpendicular to the floor and your thighs are parallel to the floor. Maintain this position for some time.\nPlace your hands on your knees or hang down naturally.",
  "H5041": "Dist/Strk",
  "T1114_desc": "Starting Position:\nWrap elastic tape around a post or other solid object.In a standing Position, the left side of your body is facing the column and the elastic band is wrapped around your right ankle.\n\r\nAction:\nKeeping the upper body straight, lift your right leg and knee straight and try to lift it as far away as possible.Then pause briefly and return to the Starting Position.\n\r\nTips:\nIt requires a certain rhythm and balance.",
  "T1134_desc": "Starting Position:\nStand up and get your body ready to run.\n\nAction:\nKick your body out, bend your other knee and lunge forward. When you land, lunge legs will continue to lunge your body forward. Repeat until the recommended number of times.The arm swings in rhythm.\n\nTip:\nPay attention to the power position and maintain the air position.",
  "Y1103": "{OvO} set(s)",
  "P10997": "race week! 2 mile marathon pace run to keep the legs fresh and ready. nothing more needed.",
  "P10998": "3 mile aerobic endurance run. be sure to warm up and cool down as needed",
  "P10999": "be sure to get a light warm up in, and then directly into your aerobic endurance zone. cool down after",
  "Y1102": "Volume",
  "Y1101": "Future plans",
  "P10993": "light warm up into 5 miles at marathon pace. cool down after with light walk and stretch",
  "P10994": "light warm up into 6 miles at marathon pace. cool down after with walk and stretch",
  "P10995": "light warm up into 2x3 miles at marathon pace. easy recovery between",
  "P10996": "10 min warm up into 8 miles steady at marathon pace. cool down after with light walk and stretch",
  "P10990": "light 10 min warm up into 3 miles steady at marathon pace. easy cool down walk and stretch after",
  "P10991": "2x2 miles at marathon specific pace. easy 0.25 mile recovery between.",
  "P10992": "light warm up into 4 miles at marathon pace. cool down after with light walk and stretch",
  "T1069_desc": "Starting Position:\nLean over the mat and keep the thighs in contact with the floor.\n\r\nAction:\nUse lower limb strength to fold crus as far as possible, heel is close to hip as far as possible, return to start Position slowly after brief stay.\n\r\nTips:\nThe rest of the body should remain stationary except for the movement of the calf.",
  "T1173_desc": "-Starting Position:\nRemain in a supine position on a downward sloping plank with the barbell plates resting on your chest in both hands.\n\n-Actions:\nUse your lower back and abdominal strength to lift your upper body, stop briefly to squeeze your abs and then slowly lower your upper body back to its original position, and repeat the movement for the recommended number of reps.\n\n-Tip:\nPay attention to the rhythm of body movement control, barbell piece according to their own actual situation to choose.",
  "P10979": "2x3 miles at marathon pace. 9:09 equals 4:00 marathon, 10:17 equals 4:30. Run based on ability and build awareness for where you are currently in your fitness.",
  "P10975": "10 mile aerobic endurance. maintain zone entire way through",
  "E5089": "Add failed, the plan in progress has exceeded the maximum limit",
  "P10976": "2x1 mile aerobic power with a standing recovery, cool down after",
  "P10977": "purpose of this run is to get 4x1 mile at marathon pace. 9:09-10:17 is 4:00-4:30 finishing time",
  "P10978": "Plan on running slightly over 26.2 as often times its difficult to run the tangents (shortest distance) on roads. This is why we are planning for 26.7 in the workout.",
  "P10971": "light warm up and then 6 miles aerobic endurance. keep the pace light and controlled.",
  "P10972": "light 4 mile run. keep the pace in your aerobic endurance field. cool down after",
  "P10973": "8 mile base run. keep the pace relaxed. This run is to ensure your aerobic endurance maintains.",
  "P10974": "5 mile aerobic endurance run. keep it relaxed and within your zone",
  "P10970": "light warm up followed by 12 miles in your aerobic endurance zone. cool down after",
  "E5090": "Upload failed. Please keep the file size under 200 MB and try again.\nFor Apple fitness，please upload files size under 1G.",
  "P10986": "warm up at easy heart rate and then into 2x 6 miles at marathon pace. 1 mile easy recovery between and after. then 1 mile easy cool down.",
  "T1265_desc": "-Starting Position:\nStanding or seated, raise the stretching side arm above your head, bending the elbow, with the palm of the hand near the shoulder blade.\n\n-Action:\nWith your other hand, pull the elbow of the stretching side toward the midline of your body and feel the three-head stretch.\n\n-Tip:\nKeep breathing normally.\nAdjust the range according to flexibility to avoid overstretching.",
  "P10987": "longer run with a warm up and the 2x 8 miles at marathon pace with a 1 mile recovery. Following run, easy cool down and walk",
  "P10988": "starting taper into marathon. 5 miles at intended marathon pace. easy cool down after",
  "P10989": "goal today is getting 3x1 mile at intended marathon pace. easy 1/2 mile recovery. cool down after",
  "P10982": "warm up followed by 5x2 mile marathon pace. light recovery jog between",
  "P10983": "light warm up followed by 4x3 miles at 9:09-10:17/mile pace. focus on steady pacing and then a light recovery between. cool down after",
  "P10984": "light warm up followed by 8 miles steady at marathon pace. following the 8 miles, easy 1.6 mile jog and allow the body to enter your cool down",
  "P10985": "longer run. 5x 2.5 miles at marathon pace. Goal is to focus on volume while running at your intended marathon pace. easy cool down walk and stretch after.",
  "P10980": "light warm up followed by 6x1 mile {'@'} marathon race pace. easy recovery jog between",
  "P10981": "light warm up followed by 6 miles straight at marathon pace. cool down after",
  "T1356_desc": "-Starting Position:\nKeep your feet open and shoulder-width apart to keep your body stable.\nRaise your arms flat in front of you, slightly below your shoulders, making a small angle between your arms and your torso. Hold the rope handle on the opposite side with the ropes crossed. Keep your arms straight and at shoulder level.\n\n-Action:\nA force from the back of the shoulder drives the elbow backward, driving the arm backward and opening it up, keeping the angle of the elbow joint constant during the process.\nArms and body line up to reach maximum amplitude, pause briefly and slowly return to the starting position.\n\nTips:\nBreathe\nExhale as you pull back and inhale as you return\nFeel the force at the back of your shoulders.",
  "T1180_desc": "Starting Position:\nHolding a kettlebell while standing, hold it over your right shoulder while pushing it over the same shoulder.Feet shoulder-width apart.\n\nAction;\nThe arms holding kettlebell remain still, and the body begins to lean to the other side until the waist is bent beyond bending, return to original shape after a short stay, repeat the action to the recommended number of times before changing sides.\n\nTip:\nPay attention to maintain the rhythm of this movement, to avoid lumbar movement injury.",
  "E5082": "This data already exists",
  "wind_northwest": "Northwest Wind",
  "T1127_desc": "Starting Position:\nMaintain a standing posture and prepare yourself to run.\n\nAction:\nRun on the spot at a fast pace with your arms swinging naturally. \n\nTip:\nMaintain your balance during workout.",
  "T1049_desc": "Starting Position:\nLie on your back on the bench with your palms on the back of the dumbbell, elbows bent and arms perpendicular to the floor.\n\r\nAction:\nBend at the elbow and let the dumbbell sink gradually along with the palm toward the head until the arm is parallel to the ground. After a short pause, slowly lift the dumbbell until it returns to the Starting Position using the latissimus dorsius and pectoralis major muscles.\n\r\nTips:\nDon't use too much weight and feel your back muscles stretch when you exercise.",
  "T1355_desc": "-Starting Position:\nKneeling position with the pulley of the rope above the head, on the side of the body. The front side leg is close to the direction of the apparatus.\nHold the ends of the handles with both hands, arms straight, handles tilted, lower ends at shoulder height, palms angled down.\n\n-Action:\nWith the core firing, the upper body rotates to the opposite side while the arms stroke in a diagonal direction along the body in an angled downward chopping motion.\nAfter reaching maximum amplitude, the body and arms slowly return to the starting position on the original trajectory.\n\n-Tip:\nExhale on the downward chop and inhale on the return.\nHandles can be made of straightened soft rope or long poles.",
  "S8755": "OPENTRI Training Plan",
  "S8753": "Jymo Training Plan",
  "S8757": "Running2win Training Plan",
  "T1056_desc": "Starting Position:\nSit on the machine and adjust the weight of the machine.\n\r\nAction:\nPress the instrument backward with the strength of the back of the waist until the instrument is extended to the limit.\n\r\nTips:\nPay attention to the rest of the body.",
  "S8749": "跑个步吧 Training Plan",
  "S8747": "趣动WillGo Training Plan",
  "P12079": "Light warm-up, then do a 5-kilometer aerobic endurance zone exercise, and finally relax",
  "P12078": "light warm up followed by 3 miles at a tempo effort.",
  "P12086": "Today's training is base-building, completing a 4-mile run in the aerobic endurance zone.",
  "P12085": "10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected.",
  "P12088": "This time trial will update your pace zones and threshold to provide accurate pace suggestions for future workouts.",
  "P12087": "It's time to test the efforts made!",
  "P12082": "No need to sprint uphill for 90 seconds, allocate energy well to ensure that the last set of intervals can still be completed. If on a treadmill, use a slope of 5-6 degrees.",
  "P12081": "",
  "P12084": "Today is an easy 6-mile run. After the run, remember to cool down!",
  "P12083": "E pace repeat 800m",
  "P12080": "10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected.",
  "T1388_desc": "-Starting Position:\nLie prone with the supporting leg straight, the relaxing leg bent at the knee and hip, the thigh perpendicular to the torso, and the foam shaft perpendicular to the thigh. Place the foam shaft on the inner thigh of the relaxed side near the knee. Support your body with the other thigh and elbows, and use your body weight to press the inner thigh against the foam shaft.\n\n-Action:\nWith a concerted effort from the support areas, roll the foam shaft toward a position near the hip and then back near the knee.\nAfter completing the roll on one side, follow the same method for the front of the other thigh.\n\n-Tip:\nTake care to control the speed of the roll.\nSmall rolls or squeezes can be performed by stopping and adding pressure to areas of muscle tension or sore spots.",
  "P12089": "30 minutes to resume running",
  "P12097": "10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected.",
  "P12096": "Check the results of 4 weeks of training",
  "P12099": "10Km full-power run test\nTest purpose:\nBy testing the results, the individual's pace model (score prediction, lactate threshold) is corrected to provide accurate reference for the pace interval of subsequent training.\nTest suggestion:\n1. Master a good running rhythm and make strategic arrangements in segments.\n2, adequate rest, suitable testing environment and supply preparation.\n3. If you feel unwell, please make adjustments according to the actual situation. Safety first.",
  "P12098": "10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected.",
  "P12093": "Maintain aerobic endurance throughout the entire process (intensity for conversation), pay attention to running posture and breathing rhythm.",
  "P12092": "40-Minute Tempo: 10 minutes at aerobic endurance, 20 minutes at aerobic power, 10 minutes at threshold",
  "P12095": "10Km full-power run test\nTest purpose:\nBy testing the results, the individual's pace model (score prediction, lactate threshold) is corrected to provide accurate reference for the pace interval of subsequent training.\nTest suggestion:\n1. Master a good running rhythm and make strategic arrangements in segments.\n2, adequate rest, suitable testing environment and supply preparation.\n3. If you feel unwell, please make adjustments according to the actual situation. Safety first.",
  "P12094": "An easy, conversational run that can be done outside or on the treadmill. Focus on keeping your heart rate within your Aerobic Endurance Zone. Make sure to include a dynamic warm-up prior to starting.",
  "P12091": "40-Minute Tempo: 10 minutes at aerobic endurance, 20 minutes at aerobic power, 10 minutes at threshold",
  "P12090": "30-Minute relaxation run + 4 sets of acceleration run",
  "T1363_desc": "-Starting Position:\nStand sideways toward a wall with your feet shoulder-width apart, knees slightly bent, back straight, core tight, and stabilize your weight between your feet.\nHold the medicine ball in both hands and place them on the side away from the wall with your arms naturally bent.\n\n-Actions:\nBuild Up: Using the center axis of the body as an axis, twist the upper body away from the wall by rotating the waist and shoulders, stretching the muscles to build up strength.\nTHROW: After twisting the body to its maximum amplitude, quickly utilize the twisting force of the body, the swinging force of the arms, and the force of the leg stomps to slam the medicine ball against the wall. The power should start from the legs and pass through to the waist, shoulders and finally the arms to focus the power on the medicine ball, forming a coherent and explosive power output.\nCatch the medicine ball after it bounces and continue to repeat the movement.\n\n-Tip:\nPay attention to the coordination of the joints and the consistency of the movement.",
  "S8708": "Sigma Training Plan",
  "S8704": "RunderlustUSA Training Plan",
  "T1330_desc": "-Starting Position:\nHold the bar squarely in both hands with a grip slightly wider than shoulder width and palms facing forward. The body hangs naturally, the feet can be crossed or bent at the knees, and the core is tightened to avoid body sway.\n\n-Action:\nUsing the back muscles on one side, pull the shoulder of the same side upward and inward, driving the body closer to the bar on that side. Keep your elbow close to your body during the process.\nWhile pulling up, the body naturally twists to the side of force generation, so that the opposite side of the body is as far away from the crossbar as possible, forming a posture similar to that of an archer drawing a bow. The body should remain stable at this point without excessive swaying or imbalance.\nKeep the chest of the power side as close to the crossbar as possible, and pause slightly at the highest point.\n\n-Tip:\nExhale as you pull up and inhale as you lower down.\nUse the contraction force of your back muscles to pull your body up, rather than relying solely on arm strength.",
  "S8736": "FEIYING RUNNERS CLUB Training Plan",
  "T1153_desc": "Starting Position:\nKeep standing and hold the bar with both hands.\n\nAction:\nHold the leg position on the side, place the barbell in the chest position with both hands, use the hip force to press the body down and up, keep the same rhythm on both sides alternately.\n\nTip:\nPay attention to the stretching of your body during the exercise. Stretch your groin thoroughly to avoid injury.",
  "P12017": "Progression Run",
  "P12016": "LSD #1",
  "P12019": "Mobility and Core",
  "P12018": "Progression Run",
  "P12013": "Long-distance aerobic + tempo training",
  "P12012": "leg strength day",
  "P12015": "Lower Body - W6",
  "P12014": "Lower Body - W5",
  "P12020": "Mobility and Core",
  "P12022": "Mobility and Core",
  "P12021": "Mobility and Core",
  "T1224_desc": "Starting Position:\nStand with your feet in a lunge position, bend your front leg at the knee about 90 degrees, straighten your back leg, keep your body upright, and tighten your core.\n\nAction:\nLift the back leg up quickly, keeping the heel as close to the buttocks as possible, while keeping the supporting leg in an \"\"S\"\" position, and not over-extending the knee.\nWhen landing on the ground, use the forefoot to land on the ground without the heel touching the ground, and try to land as close as possible to the lower part of the body.\nSwing your arms naturally to maintain balance.\n\nTips:\nIf you are lunge pulling up while traveling, after the lifting leg lands, the supporting leg coordinates to follow and travel forward to keep the movement consistent.",
  "S7493": "Steady State Health Training Plan",
  "S7492": "OpenSwim Training Plan",
  "P12028": "Pace Ladder",
  "P12027": "muscular endurance",
  "P12029": "Progression Run",
  "P12024": "Mobility and Core",
  "P12023": "Mobility and Core",
  "P12026": "Mobility and Core",
  "P12025": "Mobility and Core",
  "P12031": "Progression Run",
  "P12030": "Progression Run",
  "P12033": "Marathon Pace",
  "P12032": "Progression Run",
  "P12000": "Half marathon day",
  "T1088_desc": "Starting Position:\nLie on your back with your back close to the Swiss ball and your back and waist straight.Keep your feet on the ground and your hands crossed in front of your chest.\n\r\nAction:\nKeep your lower back close to the ball at all times, contract your abs, lift your shoulders up with your belly volume, and exhale.Until the abdominal muscles contract to the limit.Pause briefly, then slowly return to the Starting Position while inhaling.\n\r\nTips:\nMove slowly and make sure your body is balanced.If necessary, ask your partner for help.When carrying a heavy load, pay attention to the proper weight.",
  "P12009": "leg strength",
  "P12006": "Lactate threshold interval training",
  "P12005": "Lactate threshold interval training",
  "P12008": "leg strength",
  "P12007": "Lactate threshold interval training",
  "P12002": "9:2 Run/Walk Intervals",
  "P12001": "9:2 Run/Walk Intervals",
  "P12004": "Lactate threshold interval training",
  "P12003": "Interval Session",
  "P12011": "leg strength and shoulders",
  "P12010": "leg strength",
  "N1020": "Target distance :",
  "N1023": "Sets",
  "P12057": "Tempo #1",
  "N1024": "Rest day",
  "P12056": "Target race day",
  "N1021": "Estimate",
  "P12059": "Tempo #3",
  "N1022": "{OvO} set(s)",
  "P12058": "Tempo #2",
  "N1027": "Est. Time {OvO}",
  "P12064": "Threshold #2",
  "N1028": "Target distance {OvO}",
  "P12063": "Tempo Run 4x5 mins",
  "N1025": "Open in App",
  "P12066": "Threshold #4",
  "N1026": "{OvO} set(s)",
  "P12065": "Threshold #3",
  "P12060": "Tempo #4",
  "N1029": "Long press to identify the QR code to learn more",
  "P12062": "Tempo Run 2x10 mins",
  "P12061": "Tempo 2x10 min",
  "T1362_desc": "-Starting Position:\nFeet apart, shoulder-width apart, hold medicine ball in front of chest with both hands.\n\n-Action:\nSquat: Bend your hips and knees and squat at an even pace. Squat until thighs are parallel to the ground or slightly lower.\nUpward Push:\nUse the power of your legs and hips to quickly pedal up and push your body upward. As your body pushes upward, quickly straighten your arms and push the medicine ball upward. Transfer the power from your legs to your hips and then through your spine to your upper body to provide a strong push to launch the medicine ball.\n\n-Tip:\nKeep your body balanced and stable.\nInhale as you squat and exhale as you push up.\nEvenly descend to build power and push up quickly to release it.\nThe leg stomps and arm push-ups should be coordinated to form a coherent whole, making full use of the explosive power of each joint.",
  "T1146_desc": "Starting Position:\nLie on your back, keep your knees bent, arms at the sides, and keep your back and feet flat on the mat.\n\nAction:\nUse the strength of the waist and abdomen to reach for your ankles, alternating arms in a fluid rhythym.\n\nTip:\nIn the process of shaking the upper body, only the waist and abdomen should be paid attention to.",
  "N1012": "Scan with the\nCOROS app.",
  "P12068": "Threshold #6",
  "N1013": "Download training plans.",
  "P12067": "Threshold #5",
  "N1010": "Download verified programs from COROS.com.",
  "N1011": "Getting shared program from your friends,\nor build your own.",
  "P12069": "Threshold Workout",
  "T1015_desc": "Starting Position:\nSit down and hold barbell just above your shoulders, palms facing each other, knees arched.\n\r\nAction:\nPush the dumbbells straight up until your arms are close to locking and lower them back down slowly after a short pause.\n\r\nTips:\nBreathe out while pushing up and breathe in while lowering back.",
  "N1016": "Day {OvO}",
  "P12075": "VO2 Max #1",
  "N1017": "Total Distance :",
  "P12074": "Upper Body and Core-W6",
  "N1014": "Data is empty",
  "P12077": "",
  "N1015": "Week {OvO}",
  "P12076": "VO2 Max #2",
  "P12071": "total body strength",
  "P12070": "Total Body Strength",
  "N1018": "Total Time :",
  "P12073": "Upper Body and Core-W5",
  "N1019": "Total Sets :",
  "P12072": "Upper Body and Core-W4",
  "P12039": "Run/Walk - Breathing",
  "P12038": "Intervals",
  "N1001": "Calendar View",
  "P12035": "Race Pace Intervals",
  "N1002": "List View",
  "P12034": "Marathon Pace",
  "P12037": "Race Pace Intervals",
  "T1292_desc": "-Starting Position:\nStand with feet shoulder-width apart or slightly wider than shoulder-width apart. Raise both arms back up with elbows bent, securing the barbell through the elbows.\nKeep your back naturally straight and tuck in your stomach and chest.\n\n-Action:\nSquat down, bending your knees and hips, with your knees oriented in line with your toes.\nSquat down until thighs are nearly parallel to the floor, pausing briefly.\nStomp and extend the lower leg to return to the starting position.\n\n-Cue:\nInhale as you squat and exhale as you rise.\nStop training when you experience discomfort.\nTighten your core throughout, keeping your back straight and maintaining body stability.",
  "P12036": "Race Pace Intervals",
  "N1005": "Wed",
  "P12042": "Running Fitness Test",
  "N1006": "Thu",
  "P12041": "Running Fitness Test",
  "N1003": "Mon",
  "P12044": "Short distance interval training",
  "N1004": "Tue",
  "P12043": "Short distance interval training",
  "N1009": "Sun",
  "N1007": "Fri",
  "P12040": "Running Fitness Test",
  "N1008": "Sat",
  "P12049": "Sustained Threshold",
  "P12046": "Shoulders and Core",
  "P12045": "Short-distance fartlek",
  "P12048": "Stride Sandwich",
  "P12047": "Stride Sandwich",
  "P12053": "Target race day",
  "P12052": "Sustained Threshold",
  "P12055": "Target race day",
  "P12054": "Target race day",
  "P12051": "Sustained Threshold",
  "P12050": "Sustained Threshold",
  "C50004": "Hottest",
  "C50005": "Workout",
  "C50002": "Official Workout Library",
  "C50003": "Newest",
  "C50001": "Official Plan Library",
  "N1060": "Butterfly",
  "N1063": "Bodyweight",
  "N1064": "Bodyweight",
  "N1061": "Drill log",
  "N1062": "Mix",
  "C50008": "Training Target",
  "N1067": "Barbell Plates",
  "C50009": "5k",
  "N1068": "Ropes",
  "C50006": "Plan",
  "N1065": "Dumbbells",
  "C50007": "Activity Type:",
  "N1066": "Barbells",
  "S2657": "Distance",
  "N1069": "Gym Equipment",
  "S2651": "Cadence",
  "C50015": "Base",
  "C50016": "Training Type:",
  "C50013": "Ultra-distance",
  "C50014": "Triathlon",
  "C50011": "Half-marathon",
  "C50012": "Marathon",
  "C50010": "10k",
  "N1052": "Aerobic Endurance",
  "N1053": "Aerobic Power",
  "N1050": "until HR lower than {OvO}",
  "N1051": "Skip rests",
  "C50019": "Tempo",
  "N1056": "Anaerobic Power",
  "R9009": "Go to login page",
  "N1057": "Freestyle",
  "C50017": "Speed Developement",
  "N1054": "Threshold",
  "R9007": "After logging in to your account, you can add the training plan template to your training plan library",
  "C50018": "Base",
  "N1055": "Anaerobic Endurance",
  "R9008": "After logging in to your account, you can add the training combination template to your training combination library",
  "R9005": "Training Plan plan has been saved to your Training Plan Library.",
  "R9006": "Workout has been saved to your Workout Library.",
  "N1058": "Backstroke",
  "R9003": "Are you sure you want to exit the training plan?",
  "N1059": "Breaststroke",
  "R9004": "Are you sure you want to start a new plan?",
  "R9001": "Are you sure you want to delete this workout?",
  "R9002": "Are you sure you want to delete this event?",
  "N1041": "Weeks",
  "C6048": "Moving",
  "N1042": "Week",
  "T1297_desc": "-Starting Position:\nStanding or sitting position. Keep your torso slightly back and core tight to keep your torso stable.\nGrasp dumbbells with both hands, palms facing back, with the dumbbells located on either side of the shoulders at roughly shoulder height.\n\n-Action:\nTo begin the movement, push your arms upward while slowly rotating your wrists so that your palms turn forward as the dumbbells reach their highest point. Keep an even, steady pace throughout the upward push, using shoulder and arm strength to push the dumbbells up.\nPause briefly when your arms are straight and your palms are forward. Slowly lower the dumbbells, rotating your wrists so that your palms face backward during the process.\n\n-Tip:\nExhale as you push up and inhale as you lower down.\nStop training when you experience discomfort.\nKeep your body stable and do not sway.",
  "C6047": "Fishing",
  "N1040": "View more",
  "C6049": "Starting and Ending",
  "N1045": "{OvO} set(s)",
  "N1046": "Open",
  "N1043": "{OvO} workouts per week",
  "R9018": "Light",
  "N1044": "{OvO} completion level",
  "R9019": "Moderate",
  "N1049": "Rest {OvO}",
  "R9016": "The plan is already in the current group schedule, please choose to update or restart the current plan",
  "C6050": "Catches",
  "R9017": "Very Light",
  "N1047": "{OvO} times",
  "C6053": "Sweating Rate",
  "R9014": "Confirm adding {OvO} trainingplan to {QAQ}",
  "N1048": "Rest End manually",
  "C6052": "Upload failed，please try again",
  "R9015": "Please select a date",
  "C6055": "Sodium Concentration",
  "R9012": "Estimate",
  "C6054": "Sweating Volume",
  "R9013": "Confirm adding {OvO} workout to {QAQ}",
  "C6057": "Sodium Loss",
  "R9010": "You can only add up to 10 training sessions per day",
  "C6056": "Potassium Concentration",
  "R9011": "Drag and drop cards to sort or group",
  "N1030": "Download verified programs from COROS.com.",
  "C6059": "Sodium Loss Rate",
  "N1031": "Getting shared program from your friends,\nor build your own.",
  "C6058": "Potassium Loss",
  "N1034": "Female",
  "T1063_desc": "Starting Position:\nSet the pulley to its lowest height and wrap the cable around your ankle.Stand facing the pulley Position and grab the steel column of the machine to support the body.\n\r\nAction:\nBend the knees and hips slightly, tighten the abdomen, tighten the gluteus maximus, draw an arc behind the kick, then slowly pull the leg back into Position, tightening the cable tension as you do so.\n\r\nTips:\nKeep your upper body still while you're doing it. Try to move slowly and balance your legs.",
  "N1035": "Already installed? Select to open with browser.",
  "N1032": "Training parts",
  "R9029": "This workout is already in the Workout Library",
  "N1033": "Male",
  "N1038": "Copy success",
  "C6062": "Collecting",
  "R9027": "Elev. Gain：",
  "N1039": "Copy failed",
  "C6061": "Hydration Status",
  "R9028": "Loading...\nEstimated waiting time {OvO} min. Closing the current webpage does not affect background loading.",
  "N1036": "Personal fitness data platform",
  "C6064": "Good",
  "R9025": "Confirm adding {OvO} workout to {QAQ}",
  "N1037": "Copy link to open with browser",
  "C6063": "Excellent",
  "R9026": "Effort Accuracy measures how well a structured workout is executed according to the plan. Simply put, Effort Accuracy is the product of the target completion rate and the intensity completion rate. \n\nExample:\nSession is Run, Target is 30 minutes, and Intensity is Max Heart Rate (Aerobic).\nIf you run 24 minutes, the target completion rate is 24/30=80%.\nIf you spend 21 minutes in the Aerobic zone, the intensity completion rate is 21/24=87.5%.\nEffort Accuracy of this structured workout is 80%x87.5%=70%.\n\nThe calculation of Effort Accuracy is different based on the activity type, target type, intensity type, and session type. Please visit the link below for more details.\n<a href=\"https://support.coros.com/hc/en-us/articles/6330996664084\" target=\"_blank\">\nhttps://support.coros.com/hc/en-us/articles/6330996664084</a>",
  "C6066": "Dehydrated",
  "R9023": "Perceived Exertion",
  "C6065": "Dehydrating",
  "R9024": "Confirm adding {OvO} plan to {QAQ}",
  "R9021": "Max Effort",
  "R9022": "Log your training",
  "R9020": "Hard",
  "C6060": "Potassium Loss Rate",
  "T1050_desc": "Starting Position:\nLie on your back on the bench, holding the barbell in the palms of your hands, elbows bent and arms perpendicular to the floor.\n\r\nAction:\nBend your elbows so that the barbell will gradually sink with the palms of your hands toward the head until your arms are parallel to the floor. After a brief pause, slowly lift the barbell until it returns to its Starting Position using the latissimus dorsimus and pectoralis major muscles.\n\r\nTips:\nDon't use too much weight and feel your back muscles stretch when you exercise.",
  "C6026": "Access not allowed",
  "C6025": "The requested time exceeds the limit",
  "C6028": "You can't edit third-party plan",
  "C6027": "Historical data cannot be edited",
  "C6029": "Non-compliant data",
  "C6031": "Standard",
  "S2615": "Freestyle",
  "C6030": "Access not allowed",
  "C6033": "MM/dd/yyyy",
  "S2617": "Backstroke",
  "C6032": "Satellite",
  "S2616": "Breaststroke",
  "C6035": "Wrong format",
  "S2619": "Mix",
  "C6034": "Training Hub Metrics",
  "S2618": "Butterfly",
  "N1092": "Aerobic",
  "N1093": "Threshold",
  "N1090": "Warm Up",
  "N1091": "Fat Burn",
  "N1096": "Aerobic Endurance",
  "C6037": "Yesterday",
  "N1097": "Aerobic Power",
  "C6036": "Damaged file",
  "N1094": "Anaerobic",
  "C6039": "Server error, please try later",
  "N1095": "Ã¥",
  "C6038": "Import complete,refresh page view",
  "N1098": "Threshold",
  "N1099": "Anaerobic Endurance",
  "C6040": "{OvO} data import failed,",
  "C6042": "Uploading",
  "C6041": "download view",
  "C6044": "Estimated remaining",
  "C6043": "Import List",
  "C6046": "Segment",
  "C6045": "3D Terrain",
  "T1083_desc": "Starting Position:\nAdjust the handle to the right height.Hold a handle in each hand, palms facing each other.Keep your arms straight and lean back, landing on your heels or the balls of your feet.When doing this movement, different Angle will have different difficulty coefficient.Keep your back, waist and legs straight and your hips tight.\n\nAction:\nExtend the shoulders outward, bending the elbows slightly and pulling the body up until the forearms are perpendicular to the body. Slowly combine the arms and straighten them to return to the starting position.\n\nTip:\nKeep the rest of your body straight.",
  "C50026": "Full body",
  "C50027": "Core",
  "C50024": "Upper body",
  "C50025": "Lower body",
  "C50022": "Sprint",
  "N1081": "Hangboard",
  "C50023": "FTP",
  "N1082": "Repeat {OvO} Times",
  "C50020": "Threshold",
  "C50021": "VO2max",
  "N1080": "Scan with your COROS app<br />to save it or view it in your browser",
  "N1085": "Easy",
  "C6004": "MMM D, YYYY hh:mm A",
  "N1086": "Moderate",
  "C6003": "MMM D,YYYY",
  "N1083": "Above Lactate Threshold",
  "C6006": "MMM D",
  "N1084": "Training Load",
  "C6005": "MM/DD",
  "N1089": "Repetition",
  "C6008": "Server error",
  "C6007": "MMM YYYY",
  "C50028": "Skill Level",
  "N1087": "Threshold",
  "C50029": "Beginner",
  "N1088": "Interval",
  "C6009": "Login expired, please log in again",
  "C6011": "Parameter error",
  "C6010": "This account does not exist",
  "C6013": "You can only send 10 emails in a day",
  "C6012": "No record found",
  "C50035": "Save to My Training Plans",
  "C50033": "My Training Plans",
  "N1070": "Exercise Ball",
  "C50034": "Save to My Workouts",
  "N1071": "Bosu Ball",
  "C50031": "Advanced",
  "C50032": "My Workouts",
  "N1074": "Kettlebell",
  "C6015": "This account is not registered",
  "N1075": "Other",
  "C6014": "Your account was registered in another server. Auto-directing now…",
  "N1072": "Bands",
  "C6017": "Please try again later",
  "N1073": "Medicine Ball",
  "C6016": "Profile picture file needs to be smaller than 5M",
  "N1078": "Scan with your COROS app<br />to save it or view it in your browser",
  "C6019": "Authorization timeout",
  "N1079": "Follow COROS高驰 on WeChat",
  "C6018": "Authorization failed",
  "N1076": "Training Machines",
  "N1077": "Follow COROS高驰 on WeChat",
  "C6020": "This data already exists",
  "C6022": "No corresponding data found",
  "C6021": "Data version error",
  "C6024": "You do not have permission to view this page",
  "C6023": "The user is not on the team",
  "C50030": "Intermediate",
  "T1159_desc": "Starting Position:\nHang yourself on the horizontal bar with your arms straight out, using either a wide grip or a middle grip.Legs straight down, pelvis slightly back.\n\nAction:\nLift your legs above your head using the strength of your lower back and abdomen, hold the position slightly and slowly return to your original position.\n\nTip:\nPay attention to the process of restoring the original should use abdominal strength to slow the body down.",
  "T1139_desc": "Starting Position:\nStart in a lunge position. The lower knee should be slightly off the ground.\n\nAction:\nJump forward and swing the arms. Land in the opposite lunge position. Repeat.\n\nTips:\nUse the arms to help propel the body forward.",
  "E12021": "Gender",
  "E12022": "Group name",
  "SQ5001": "Marathon Level & Efficiency Score",
  "SQ5002": "Marathon Level:",
  "SQ5003": "Efficiency:",
  "T1368_desc": "-Starting Position:\nTake a side plank position with the elbow of the supporting hand directly under the shoulder and the other side hand raised or crossed. Rest the inside calf of the supporting leg on the bench, keeping the supporting leg parallel to the floor.\n\n-Action:\nThe other leg is actively tucked in, as close to the supporting leg as possible. The body needs to be kept in a straight line, avoiding hip flexion or excessive hip jacking, and no lateral flexion at the waist.",
  "C6002": "MMM D,YYYY",
  "C6001": "MM/DD/YYYY",
  "T1070_desc": "Starting Position:\nStand up, place the front of your feet on top of a small step and hold a barbell on top of your shoulders behind your neck.\n\r\nAction:\nRaise yourself by standing on your toes and slowly lower yourself back down after a short pause.\n\r\nTips:\nMake sure that only the calf muscles are exercising.",
  "T1217_desc": "-Starting Position:\nStand with your feet open and wide, toes pointed outward. Hands clasped in front of chest.\n\n-Action:\nSquat to one side, noting that the squatting leg is oriented in the same direction as the toes. Once the thigh is nearly parallel to the floor, pause briefly and return to the starting position. Alternate between right and left legs or complete one set with each leg on one side.\n\n-Tip:\nStop the movement if you experience discomfort.\nWeights can be used to make the movement more difficult.",
  "R9038": "Activity lasted shorter than 12 minutes",
  "R9039": "Running duration shorter than 7 minutes",
  "R9036": "Active heart rate was lower than %{'@'}bpm",
  "R9037": "Active heart rate was higher than %{'@'}bpm",
  "R9034": "Heart rate was unstable",
  "R9035": "Analyzing",
  "R9032": "No evaluation",
  "R9033": "Activity lasted shorter than 7 minutes",
  "R9030": "Add to Workout Library",
  "R9031": "File processing",
  "R9040": "Cycling duration shorter than 7 minutes",
  "E12002": "The user is not on the team",
  "E12006": "You do not have permission to view this page",
  "E12007": "The requested time exceeds the limit",
  "E12008": "Access not allowed",
  "E12009": "You can create up to 20 groups. Please delete some before creating a new group.",
  "E12010": "This group supports up to 250 members. Please delete some before adding a new member.",
  "T1090_desc": "Starting Position:\nLie on your back with your back resting on the Swiss ball and your hips hanging in the air.Keep your feet shoulder-width apart and firmly on the ground.This is the Starting Position of the action.\n\r\nAction:\nUse the power of your hips to lift your hips up, making your body look like an arch bridge. Exhale.After a brief pause, return slowly to the Starting Position, inhaling.\n\r\nTips:\nKeep your balance.",
  "E12015": "Not available at this moment, please stay tuned.",
  "E12019": "Event details are being generated in the background, please visit later",
  "T1348_desc": "-Starting Position:\nPlace the Swiss ball in front of your body with both elbows resting on the Swiss ball and elbows directly under your shoulders. With your body in a plank position, tighten your core and make sure your body is in a straight line from head to toe.\n\n-Action:\nKeeping your core tight, drive the Swiss ball forward with your elbows in a slow, controlled motion. Then return to the starting position.\n\n-Tip:\nExhale as you push forward and inhale as you pull back.\nThis movement is used to improve core stability, so it's important to coordinate your power through your lower back and hips to prevent your body from twisting or wobbling as you train.",
  "T1237_desc": "-Starting Position:\nHands on the ground, shoulder-width apart or slightly wider than shoulder-width apart. Lift one leg and support the ground with the other leg only. Head, torso and legs in a straight line.\n\n-Action:\nKeeping your body stable, slowly bend your elbows to lower your body, keeping your elbows close to your body. Pause briefly when the upper arm is nearly parallel to the ground. Push your body upward to return to the starting position.\nWhen performing the movement, always keep your core muscles tight and your back straight, do not collapse or pucker your hips. Keep your neck naturally extended and don't tilt your head up or down excessively.\n\n-Tip:\nInhale as you descend and exhale as you push up.\nStop training when experiencing discomfort.\nAdjust the range of descent according to flexibility and personal ability.",
  "T1230_desc": "-Starting Position:\nHands on the ground, shoulder-width or slightly wider. Feet apart, shoulder-width apart. Support your body through your elbows and feet with your core tightened to ensure that your head, torso and legs are in a straight line.\n\n-Action:\nMove your body rhythmically back and forth using your elbows as an axis.\n\n-Tip:\nThis action is used to improve core stability, so it's important to coordinate your power through your lower back and hips to prevent your body from twisting or wobbling during the workout.",
  "S7790": "Athletica Training Plan",
  "T1334_desc": "-Starting Position:\nSit in a seated position, maintaining postural stability through foot, hip, and back contact with the apparatus. Hold the handles of the apparatus with both hands, forearms in contact with the cushions.\n\n-Action:\nWith a shoulder strike, lift the elbows to raise the handles to the sides. Pause briefly after the upper arms and the floor are nearly parallel. Power up to control speed and slowly return to the starting position.\n\n-Cue:\nExhale as you lift the elbow and exhale as you return.\nStop training if you feel discomfort during the movement.",
  "T1133_desc": "Starting Position:\nLay on your back with your hands by your sides, one foot flat on the floor and knees close together. Bend one knee at a 90-degree angle and keep the other leg straight. \n\nAction:\nRaise your hips as high as possible while keeping the rest of the body still. Slowly return to the starting position.\n\nTip:\nPay attention to the hips. Do not push with your hands or foot.",
  "T1302_desc": "-Starting Position:\nLie on your back on a bench press bench, maintaining a stable position through your feet, hips, back, and head.\nKeep your upper arms at an angle to your torso, in contact with the floor, and your forearms perpendicular to the floor, holding dumbbells in your hands.\n\n-Action:\nChest power push the dumbbells upward until your arms are straight. Slowly return to the starting position.\n\n-Tip:\nExhale as you push up and inhale as you return.\nStop the workout if you experience discomfort.",
  "T1018_desc": "Starting Position:\nKeep standing and hold one dumbbell with each hand in front of your thighs, palms facing back.\n\r\nAction:\nRaise the dumbbells forward then up until your arms are parallel to the ground and lower them back down after a short pause.\n\r\nTips:\nKeep your arms extended throughout.",
  "S6408": "icTrainer Training Plan",
  "T1093_desc": "Starting Position:\nLie flat on the mat with knees bent and feet together.Hold the ball in one hand and place your arm straight on the ground above your head.\n\r\nAction:\nWith abdominal power, lift your upper body in a sit-up motion and throw the ball as far forward as possible.The ball moves into a sitting Position.\n\r\nTips:\nYou can throw the ball to your partner or bounce it off the wall.",
  "wind_southeast": "Southeast Wind",
  "T1115_desc": "Starting Position:\nSitting in the sitting Position, sit on the thigh adductor and choose the appropriate weight.With your legs in place, squeeze the handle with both hands.The upper body remains stationary.\n\r\nAction:\nContract the machine inward with your legs and exhale.Contract until merging and hold for a few seconds, then slowly pull your legs back to the Starting Position while inhaling.\n\r\nTips:\nKeep the upper body still and fixed at all times to avoid pulling.",
  "T1011_desc": "Starting Position:\nKeep standing and hold a dumbbell with one hand along the side of your body.Rest your other hand gently on your head.\n\r\nAction:\nLean your upper body to the side that holds the dumbbell and bring it back after a short pause. Complete your set and change sides.\n\r\nTips:\nTry to keep your back straight throughout.",
  "S7757": "MyFitt Training Plan",
  "P11287": "10 mile aerobic endurance run. Be sure to warm up and then cool down with a light walk and stretch",
  "N0010": "Activity Messages",
  "P11286": "light warm up followed by 15 miles at aerobic endurance pace. Be sure to work on your hydration and nutrition strategy. cool down with light walk and stretch",
  "P11289": "16 mile long run. Goal is a nice easy warm up and then start the 16 miles at aerobic endurance. Finish with an easy walk and cool down.",
  "N0012": "Are you sure you want to permanently delete all messages?",
  "P11288": "10-min warm up, 3 miles threshold, 1 mile recovery, 3 miles threshold. Cool down",
  "N0011": "Replied message",
  "P11294": "3x repeats of 3 miles at aerobic endurance and 1 mile at aerobic power. Be sure to warm up and then cool down with a light walk and stretch.",
  "N0014": "Are you sure you want to mark {num} messages as read?",
  "P11293": "18 mile long run. Goal is a nice easy warm up and then start the 18 miles at aerobic endurance. Finish with an easy walk and cool down.",
  "N0013": "Delete completed",
  "P11296": "2x repeats of 5 miles at aerobic endurance and 2 mile at aerobic power. Be sure to warm up and then cool down with a light walk and stretch.",
  "N0016": "Currently displaying all messages.",
  "P11295": "20 mile long run. Goal is a nice easy warm up and then start the 20 miles at aerobic endurance. Finish with an easy walk and cool down.",
  "T1269_desc": "-Starting Position:\nStand with your feet shoulder-width apart, keeping your spine naturally straight and your core tight.\n\n-Action:\nBend one leg at the knee and lift up to the chest.\nWrap your hands around the underside of the knee and lift up to chest position, keeping the supporting leg upright.\nHold for 1-2 seconds then switch legs and alternate.\n\n-Tip:\nYou can practice this in place or alternate while traveling.\nYou can also tiptoe on the toes of the standing leg while stretching to stretch further.",
  "N0015": "Loading messages...",
  "P11290": "light 5 mile run. keep the pace in your aerobic endurance field. Cool down after",
  "N0018": "All type",
  "N0017": "All status",
  "P11292": "Lower body + core workout that do not require any equipment. Aim for the last set to reach near failure. You can increase intensity with repetitions or adding weight.",
  "P11291": "This 45-min session aims to build back overall strength and routine during early season stage. Aim for a RPE of 6-7 for the first 3 sets, and 8-9/10 for the last one, so adjust weights accordingly.",
  "N0019": "Are you sure you want to permanently delete all Team messages?",
  "P11298": "light 6 mile run. keep the pace in your aerobic endurance field. Cool down after",
  "P11297": "light warm up and then 8 miles aerobic endurance. Easy run overall!",
  "N0001": "Messages",
  "P11299": "22 mile long run. Goal is a nice easy warm up and then start the 22 miles at aerobic endurance. Finish with an easy walk and cool down.",
  "N0003": "Type",
  "N0002": "Status",
  "N0005": "Mark all as read",
  "N0004": "{name1} left a message for {name2}.",
  "N0007": "Read",
  "N0006": "All",
  "N0009": "Delete",
  "N0008": "Unread",
  "P11269": "16 mile aerobic endurance long run. be sure to cool down after with a light walk and stretch",
  "P11268": "light warm up and then 6 miles aerobic power. light cool down walk and stretch",
  "P12599": "Long Run with Hill Strides",
  "P11265": "light warm up, 2 miles aerobic endurance. 5 miles tempo. cool down after",
  "P12596": "Long Run",
  "P11264": "light warm up followed by 4 miles of aerobic endurance. cool down easy after",
  "P12595": "Aerobic Endurance Run",
  "P11267": "10 mile aerobic endurance. Goal is a light warm up and then building mileage. no need to run anything faster than aerobic endurance. cool down after with light walk and stretch",
  "P12598": "Aerobic Endurance Run",
  "P11266": "2 sets of 10 reps for each exercise. focus on 50-60% effort. building leg muscular endurance",
  "P12597": "Aerobic Endurance Run",
  "P11272": "20 mile long run. Goal is a nice easy warm up and then start the 20 miles at aerobic endurance. Finish with an easy walk and cool down",
  "P11271": "12 mile aerobic endurance run. Be sure to warm up and then cool down with a light walk and stretch",
  "P11274": "warm up mile. then its 8x 1 mile building with 0.25 aerobic endurance, 0.50 aerobic power, 0.25 threshold. Be sure to cool down after!",
  "P11273": "light warm up and then 4x1 mile at aerobic power, 1 mile at threshold. Cool down after",
  "P11270": "light warm up followed by 18 miles at aerobic endurance pace. Be sure to work on your hydration and nutrition strategy. cool down with light walk and stretch",
  "T1262_desc": "-Starting Position:\nStand with your feet shoulder-width apart, keeping your spine naturally straight and your core tight.\n\n-Action:\nSlowly bend at the hips, lean down, stretch the back of your gluteal leg, and touch your hands to the floor.\nCrawl your hands forward until your torso and thighs are in a line.\nTake a big step forward with one foot on one side and straighten the back leg to reach the outside of the same hand and use the same hand to push the knee outward, stretching the inner thigh.\nRotate the thoracic spine and bring the elbow close to the palm of the opposite hand to stretch the back.\nRotate your body in the opposite direction, arms straight, fingers to the sky, eyes following the palms.\nDrop your hand to the outside of your front lateral foot, shift your body weight back, straighten your front leg and hook your toes, stretching the back of your thigh and calf.\nReturn to the original position, extending your arms upward and leaning your body slightly back to stretch your chest, then drop your hands and pull your front side leg back to return to the push-up position.\nPush your hips up and backward to form an inverted v-shape, stretching your back and the backs of your buttocks and legs.\nReturn to the push-up position and climb back up on your hands to reach your maximum amplitude and rise up.\n\n-Tip:\nYou can pause briefly at each stretch to take a deep breath and feel the stretch.\nStop the workout if you experience discomfort.",
  "P11279": "warm up followed by 8 miles at aerobic power. Get into your zone and then let the miles tick by. cool down after with light walk and stretch",
  "P11276": "warm up followed by 22 miles at aerobic endurance effort. Be sure to dial in your nutrition strategy during this run. end with a light walk cool down and stretch",
  "P11275": "warm up followed by 6x1 mile threshold with a 1/2 mile recovery at aerobic endurance effort. cool down after",
  "P11278": "light warm up and then getting 6 miles at aerobic power. cool down with light walk and stretch.",
  "P11277": "Good luck, you got this. Follow your nutrition strategy and aim to stay in aerobic endurance zone most of the time if possible.",
  "P11283": "light 4 mile run. keep the pace in your aerobic endurance field. Cool down after.",
  "P11282": "light warm up and then 4 miles aerobic power. light cool down walk and stretch",
  "P11285": "1 mile warm up, and then into 5 miles tempo (aerobic power). Cool down after.",
  "P11284": "12 mile aerobic endurance long run. be sure to cool down after with a light walk and stretch",
  "P11281": "light warm up and then 5 miles aerobic endurance. Easy run overall!",
  "P11280": "8 mile aerobic endurance. Goal is a light warm up and then building mileage. no need to run anything faster than aerobic endurance. cool down after with light walk and stretch",
  "T1377_desc": "Grab the bar with one hand on one side while the rest of your body hangs down naturally. Keep your core tight and avoid swaying your body.",
  "S6480": "2PEAK Training Plan",
  "N0041": "Congratulations, the global team permission you applied for has been approved.",
  "N0040": "Please go to Training Hub (t.coros.com) to check",
  "N0042": "{OvO} has a new comment",
  "T1061_desc": "Starting Position:\nFeet with shoulder width, toes slightly to the outside, the upper body of the chest and stomach, arms naturally hang.\n\r\nAction:\nThe upper body gradually sinks, the buttocks move backward, the use of thigh force to control the slow progress, until the thigh and the ground parallel, the use of thigh force after a short stay on the upper body to restore the Starting Position.\n\r\nTips:\nDuring squats, use lower body strength to maintain balance and a steady rhythm of movement, keeping the back straight.",
  "N0030": "{name} exits the team",
  "N0032": "{OvO} messages",
  "N0031": "{name} applied to join the team",
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  "N0033": "{OvO} applications",
  "N0036": "Confirm",
  "N0035": "Update the COROS app to access information from this message",
  "N0038": "Prompt",
  "N0037": "Cancel",
  "N0039": "{name1} added a training log for {name2}.",
  "T1370_desc": "-Starting Position:\nHands straight and parallel to the ground, handles in hand, palms facing down.\n\n-Actions:\nAlternate wrist forces to roll the handles and rope wraps around to drive the weights upward.\n\n-Tips:\nMaintain stability of all body parts except for wrist and small arm force activities.",
  "T1043_desc": "Starting Position:\nLie down on your back on the decline bench and grasp the barbell with both hands in a medium-grip Position.\n\r\nAction:\nPush the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.\n\r\nTips:\nBreathe out while pushing the bar and breathe in while lowering it back.",
  "N0021": "Loading Team messages...",
  "N0020": "Currently displaying all Team messages.",
  "N0023": "{name} replied to your message.",
  "T1068_desc": "Starting Position:\nSecure one end of the bar to a mine rack or corner, and place the bar and a t-shaped handle at the other end.Cross your legs over the bar and hold the t-shaped handle with both hands, arms straight down.Lower hips bent, upper body bent down, back straight, knees slightly bent.\n\r\nAction:\nUsing the strength of your back, pull your hands up, contract your shoulders, bend your elbows, draw the barbell up to your chest, and exhale.After a brief pause, return slowly to the Starting Position, inhaling.\n\r\nTips:\nPay attention to protect your waist when you are under heavy load and keep the rest of your body still during the exercise.",
  "N0022": "Failed to load Team messages",
  "N0025": "Team application",
  "N0024": "Are you sure you want to mark {num} Team messages as read?",
  "N0027": "{name} team has a new exit notification",
  "N0026": "Agree all",
  "N0029": "Team Dynamic",
  "N0028": "A new athlete wants to join  {name}  team.",
  "T1004": "Push-ups",
  "T1001": "Cardio Kickboxing",
  "T1002": "Pull-ups",
  "P11207": "The goal today is to build endurance up to 10 miles total. warm up easy and then cool down after",
  "P12538": "Dynamic Warm-up",
  "P11206": "light warm up. running at aerobic endurance pace. Mixing in pick ups",
  "P12537": "1 hour Aerobic Endurance",
  "P11209": "light warm up jog. 11 miles at aerobic endurance heart rate. cool down after",
  "P11208": "light warm up followed by 6 miles of aerobic base. cool down easy after",
  "P12539": "Dynamic Warm-up",
  "P11203": "light warm up followed by 3 miles at a tempo effort.",
  "P12534": "Mobility and Core",
  "P11202": "Goal of today is to get in 8 miles at a base pace. Be sure to cool down easy with a walk and stretch.",
  "P12533": "Mobility and Core",
  "P11205": "1 mile warm up easy. then 5x 1/2 mile at aerobic pace, 1/2 mile at tempo. cool down light walk",
  "P12536": "Mobility and Core",
  "T1009": "Jumping Jacks",
  "SQ2009": "Load Impact:",
  "P11204": "be sure to get a light warm up in, and then directly into your z2 effort. Maintain your zone 2 even if you need to reduce the pace. Heart rate drift upwards can happen after the body becomes tired.",
  "P12535": "Mobility and Core",
  "SQ2008": "Base Fitness:",
  "P12530": "Bodyweight - Running Specific",
  "T1007": "Burpees",
  "SQ2007": "The ratio of short-term load to long-term load",
  "SQ2006": "Fatigue",
  "P11201": "light warm up to get a sweat going. From there, 9 mile zone 2 run. Be sure to stay hydrated and take in nutrition as needed. cool down after",
  "P12532": "Bodyweight - Running Specific",
  "T1005": "Skipping Rope",
  "SQ2005": "Load Impact",
  "P11200": "This is a base run. The goal is to maintain zone 2 aerobic endurance throughout the 3 mile section.",
  "P12531": "Bodyweight - Running Specific",
  "T1006": "Sit-ups",
  "SQ2004": "Base Fitness",
  "SQ2011": "Recovery",
  "SQ2010": "Fatigue:",
  "P11218": "light warm up followed by 6 miles total. most of this is done at base with a pick up in pace each mile.",
  "P12549": "1 hour Aerobic Endurance",
  "P11217": "light warm up followed by 50 minutes tempo on trail. cool down easy after",
  "P12548": "50 minute Aerobic Endurance",
  "P11219": "light warm up with 4x15 minutes tempo, 15 minutes base",
  "P11214": "The goal today is to hit 14 miles in your zone 2 heart rate. If It drifts up into Zone 3 that is okay, but try to limit the overall amount of time in that zone. Building your aerobic base!",
  "P12545": "Dynamic Warm-up",
  "P11213": "be sure to get a light warm up in, and then directly into your z2 effort. Maintain your zone 2. cool down after",
  "P12544": "Dynamic Warm-up",
  "P11216": "This run is designed to be 1:50 total with a mix of zone 2 and 3 trail running. Don't worry about distance, just focus on duration.",
  "P12547": "1 hour Aerobic Endurance",
  "P11215": "light warm up and then into 4x1 mile tempo, 1/2 mile base recovery.",
  "P12546": "1 hour Aerobic Endurance",
  "P11210": "light warm up mile jog. then 3x1 mile tempo, 1 mile base. Cool down after",
  "P12541": "Dynamic Warm-up",
  "P12540": "Dynamic Warm-up",
  "P11212": "light warm up mile followed by 5 miles tempo. be sure to cool down and stretch after",
  "P12543": "Dynamic Warm-up",
  "P11211": "light warm up jog. Enter into your zone 2 quickly and maintain for 7 miles. Light walk cool down and stretch after!",
  "P12542": "Dynamic Warm-up",
  "SQ2003": "Exponentially weighted moving average of 7 days",
  "SQ2002": "Exponentially weighted moving average of 42 days",
  "P12550": "1 hour Aerobic Endurance",
  "SQ2001": "Training Load Management",
  "T1025": "Triceps Pushdowns",
  "P12519": "Dynamic Warm-up",
  "T1026": "Reverse Grip Tricep Pushdown",
  "T1023": "Seated Dumbbell Concentration Curls",
  "T1024": "Preacher Curls",
  "P12516": "Dynamic Warm-up",
  "T1021": "Dumbbell Biceps Curls",
  "P12515": "Dynamic Warm-up",
  "T1022": "Low Pulley Biceps Curls",
  "P12518": "Dynamic Warm-up",
  "P12517": "Dynamic Warm-up",
  "T1020": "Bent-over Lateral Raise",
  "P12512": "Dynamic Warm-up",
  "P12511": "Dynamic Warm-up",
  "P12514": "Dynamic Warm-up",
  "P12513": "Dynamic Warm-up",
  "T1029": "Seated Dumbbell Triceps Extensions",
  "P12510": "Dynamic Warm-up",
  "T1027": "Barbell Lying Tricep Extensions",
  "T1028": "Tricep Kickbacks",
  "T1014": "Box Jumps",
  "T1015": "Seated Front Press",
  "T1012": "Jumping Lunges",
  "T1013": "High Knees",
  "P12527": "Mobility and Core",
  "T1010": "Planks",
  "P12526": "Mobility and Core",
  "T1011": "Dumbbell Side Bends",
  "P12529": "Mobility and Core",
  "P12528": "Mobility and Core",
  "P12523": "Bodyweight - Running Specific",
  "P12522": "Bodyweight - Running Specific",
  "P12525": "Bodyweight - Running Specific",
  "P12524": "Bodyweight - Running Specific",
  "T1018": "Front Arm Dumbbell Raise",
  "T1019": "Upright Row",
  "P12521": "Cross Training Workout",
  "T1016": "Seated Dumbbell Press",
  "P12520": "Dynamic Warm-up",
  "T1017": "Lateral Dumbbell Raise",
  "P11247": "light warm up, 3x1 mile threshold, 2 mile base. cool down after",
  "P12578": "Easy Run with Strides",
  "P11246": "track specific workout. run the paces prescribed! 2 min rest between",
  "P12577": "Aerobic Endurance Run",
  "P11249": "light warm up. 4 mile aerobic endurance with strides",
  "P11248": "light warm up mile, 2x4 mile threshold, 1 mile recovery",
  "P12579": "Aerobic Endurance Run",
  "P11243": "The goal of this workout is to run above threshold for 6x800 meters. light easy aerobic endurance jog between. cool down after",
  "P12574": "Cross Training Workout",
  "P11242": "The goal of the workout is to run at aerobic endurance pace, but mix in 6x 1/10th mile strides",
  "P12573": "Cross Training Workout",
  "P11245": "1 mile warm up. 3x1 mile threshold, 1/2 mile recovery aerobic endurance. cool down",
  "P12576": "Cross Training Workout",
  "P11244": "This run will progressively build in pace. Starting with 3 miles Aerobic Endurance, 2 miles Aerobic Power, 2 miles Threshold. cool down after",
  "P12575": "Cross Training Workout",
  "P11250": "warm up and then followed by tempo and base alternating miles",
  "P12581": "Long Run",
  "P12580": "Long Run",
  "P11252": "warm up and into 5 mile aerobic endurance with strides",
  "P12583": "Long Run",
  "P11251": "1 mile warm up with 8x400 above threshold, 400 easy recovery after",
  "P12582": "Aerobic Endurance Run",
  "T1316_desc": "-Starting Position:\nLie on your back on the ground with your knees bent, maintaining a stable position through your hips, feet, back, and head.\nKeep your upper arms at an angle to your torso, in contact with the ground, forearms perpendicular to the ground, and weights in your hands.\n\n-Action:\nChest power to push the weight upward until the arm is straight. Slowly return to the starting position.\n\n-Tip:\nExhale as you push up and inhale as you return.\nStop training if you experience discomfort.\nThe type of weights can be changed according to the specific scenario of use.",
  "P11258": "light warm up followed by 8 mile aerobic endurance. cool down easy after",
  "P12589": "Aerobic Endurance Run",
  "P11257": "light warm up and into a 7 mile aerobic endurance run. cool down easy after",
  "P12588": "Easy Run with Hill Strides",
  "P11259": "light warm up. 9 mile aerobic endurance run. cool down after",
  "P11254": "1 mile warm up. 12x400 with a 400 meter easy jog between. cool down after",
  "P12585": "Aerobic Endurance Run",
  "P11253": "light warm up jog. then 6 miles at aerobic power zone.",
  "P12584": "Long Run",
  "P11256": "Go run a 5k at threshold. see if you've improved your time. If so, your zones should reset and you can re-apply this plan for more improvements. Good luck!",
  "P12587": "Easy Run with Strides",
  "P11255": "10 min warm up.. followed by 2x 1 mile tempo, 1 mile threshold",
  "P12586": "Aerobic Endurance Run",
  "P11261": "light warm up followed by 3 miles of aerobic endurance. cool down easy after",
  "P12592": "Long Run",
  "P11260": "The goal with today is cross-train for 30 minutes. keep heart rate at aerobic endurance and cadence between 80-105.",
  "P12591": "Long Run",
  "P11263": "long tempo run. You should be able to manage this, but will be a focused effort",
  "P12594": "Aerobic Endurance Run",
  "P11262": "light warm up. 5 miles aerobic endurance. cool down after",
  "P12593": "Aerobic Endurance Run",
  "P12590": "Long Run",
  "T1294_desc": "-Starting Position:\nStanding with feet shoulder-width apart, knees slightly bent, barbell resting against the front of the thighs, torso straight. Grip your hands shoulder-width apart.\n\n-Action:\nKeeping your back straight, bend at the hips and bend down, lower the barbell along your thighs to just below your knees and feel the hamstring stretch.\nContract your glutes and the back of your thighs and extend your hips to pull the barbell up.\n\n-Tip:\nExhale as you pull up and inhale as you lower down.\nTighten your core and avoid bending your back.\nForward and reverse grips (one hand forward and one hand reverse) may be used to enhance stability.",
  "wind_southwest": "Southwest Wind",
  "T1248_desc": "-Starting Position:\nLie on your side with your legs stacked 90° at hip and knee flexion, or one knee pressed against the foam shaft, you need to ensure pelvic stability.\nHands are positioned in front of the chest with arms straight.\n\n-Action:\nThe outer arm opens back, rotating the thoracic spine backwards, like \"\"opening a book\"\", until the arm touches the floor.\nFollow the original trajectory back to the starting position.\nThe head rotates with the arm and the eyes follow the moving hand.\n\n-Tips:\nKeep your pelvis and lower extremities stable and avoid lifting your hips or separating your knees.",
  "P11229": "10 min warm up. 2x20 minutes holding tempo on trail, 5 min easy base recovery. cool down after",
  "P11228": "warm up. Goal today is to focus on holding threshold. recover with 6 min base.",
  "P12559": "45 minute Aerobic Endurance",
  "P11225": "light warm up, 7 mile tempo. cool down after with light walk and stretch",
  "P12556": "30 minute Aerobic Endurance",
  "P11224": "light warm up and then 1:45 base trail run. cool down easy after",
  "P12555": "30 minute Aerobic Endurance",
  "P11227": "10 min warm up followed by 6x10 min tempo, 10 min base. cool down after",
  "P12558": "45 minute Aerobic Endurance",
  "P11226": "on trail. running 1 hour of base. cool down after with walk and stretch",
  "P12557": "45 minute Aerobic Endurance",
  "P11221": "light warm up and then into 5 miles base on trail.",
  "P12552": "1 hour Aerobic Endurance",
  "R8007": "Exit the training plan",
  "P11220": "light warm up, then into intervals.",
  "P12551": "1 hour Aerobic Endurance",
  "T1197_desc": "Starting Position:\nThe upper body should be tilted forward, parallel to the ground. The right arm should be stretched out in front to grasp the elastic band. The left arm should be extended to the back of the body.Bend at the waist, use your left leg as a support leg, bend your knee slightly, and reach your right leg back to balance.\n\nAction:\nPull the elastic band to one side of the body while keeping the upper body straight and slightly tilted back;The arms swing back and forth naturally;At the same time lunge leg unbend, right leg lift knee, after a short stay to restore the original.Repeat to recommended times.\n\nTip:\nKeep the core close slightly and move smoothly.Fall slowly, exhale, and swing your arms and knees quickly.Keep moving on one leg to improve the finishing quality.\n\nPractical Application:\nOne-leg training has great benefits for hip stimulation and lower limb stability.Through the swivel balance of large movement stimulation, greatly improve the efficiency of single-leg training, but also improve the difficulty of the movement.Beginners suggest that the back foot, keep balance, gradually transition into the advanced.",
  "R8006": "Next Training",
  "P11223": "light warm up and then into 2x40 minutes tempo on trail. Be sure to focus on your nutrition and hydration as well. cool down after",
  "P12554": "30 minute Aerobic Endurance",
  "R8009": "Copied",
  "P11222": "on trail. running base for 1:10",
  "P12553": "30 minute Aerobic Endurance",
  "R8008": "Copy Link",
  "R8003": "Plan List",
  "R8002": "Share",
  "P11230": "light warm up and then into 2 hours on the trails. Be sure to focus on your nutrition and hydration strategy today. cool down after",
  "P12561": "Bodyweight - Running Specific",
  "R8005": "Completed",
  "P12560": "45 minute Aerobic Endurance",
  "R8004": "In Progress",
  "R8001": "Share:",
  "T1219_desc": "-Starting Position:\nLie on your back with your legs bent, heels on the floor, and feet shoulder-width or slightly wider apart. Lift one leg.\n\n-Action:\nUsing the supporting leg, slowly lift your hips upward so that your body forms a straight line from shoulder to knee.\nWhen the hips are raised to the highest point, pause briefly and return to the starting position. The lifted leg does not actively exert force during the movement and maintains the same position.\n\n-Tip:\nFocus your attention on glute power with no active force from your hands and feet.\nThe core is tightened to avoid body swaying or movement distortion.\nExhale to lift the body and inhale to lower slowly.",
  "P11239": "light warm up followed by 5x5 min tempo, 5 min base. cool down after",
  "P11236": "10 min easy warm up. 6x 10 min tempo, 10 min base. The goal today is to dial in your nutrition and game plan. run similar vert that you will find on race day. cool down after",
  "P12567": "Aerobic Run with Strides",
  "P11235": "1:15 base on trail. goal today is to hold zone 2 for over an hour. cool down after",
  "P12566": "Aerobic Run with Strides",
  "P11238": "easy 10 min warm up. 6x1 mile at threshold pace, 1/2 mile easy recovery. This can be done on trail or road.",
  "P12569": "Aerobic Run with Strides",
  "P11237": "15 min easy run, 30 min tempo, 15 min easy cool down",
  "P12568": "Aerobic Run with Strides",
  "P11232": "10 min warm up jog, 3x15 minute tempo with 5 min recovery base. cool down after",
  "P12563": "Aerobic Run with Strides",
  "P11231": "light warm up. 6x 8 minutes base, 4 minutes tempo, 3 minutes threshold. cool down after.",
  "P12562": "Aerobic Run with Strides",
  "P11234": "light warm up jog. 4x2 miles tempo, 1/2 mile base. cool down after",
  "P12565": "Aerobic Run with Strides",
  "P11233": "long run day. 2:40 on trail base pace. focusing on nutrition and hydration. cater this to your goal event. Target similar vertical. Okay to creep into Z3 on climbs",
  "P12564": "Aerobic Run with Strides",
  "P12570": "Cross Training Workout",
  "P11241": "light 10 min warm up. 6 miles total on trail. You will surge 12 times for a tenth of a mile at anaerobic effort. We are building your muscle recruitment. cool down after",
  "P12572": "Cross Training Workout",
  "P11240": "light warm up. running base today but visualizing race day. cool down after",
  "P12571": "Cross Training Workout",
  "R8010": "Copied",
  "T1089": "Exercise Ball Pull-In",
  "T1087": "TRX Suspended Abdominal Fallout",
  "T1088": "Exercise Ball Crunches",
  "T1085": "TRX Suspended Biceps Curl",
  "T1086": "TRX Suspended Split Squat",
  "T1083": "TRX Suspended Clamp Chest",
  "T1084": "TRX Suspended Leg Curl",
  "T1081": "TRX Suspended Crunches",
  "T1082": "TRX Suspended Chest Flys",
  "T1080": "Battle Ropes",
  "T1212_desc": "-Starting Position:\nBegin in a standing position with arms hanging naturally and upper body straight.\n\n-Action:\nLift one thigh with the calf perpendicular to the thigh, hooking the toes while lifting the opposite arm until the thigh is parallel to the floor. As you lift your leg the opposite foot does a skip with the help of calf elasticity.\nActively press down right below the ball of the foot until the forefoot touches the ground. After touching the ground, tap the ground with the help of calf elasticity and then switch legs and hands to drive the body forward.\n\nTips:\nKeep your core tight, keep your torso straight and maintain torso stability.\nQuickly leave the ground, reduce the time of touching the ground, ensure that the movement is fast and powerful, feel the elasticity of the lower limbs.\nPay attention to the coordination of hands and feet.\nTouch the ground with the forefoot.",
  "T1078": "Squat Jumps",
  "T1079": "Mountain Climbers",
  "T1076": "Bicycle Crunches",
  "T1190_desc": "Starting Position:\nStand with the elastic strap on the side of your body. Pull the elastic strap with your hands to the standing position and fix the elastic strap.\n\nAction:\nKeep the length of the elastic band constant and bend the knee to complete the lunge.Repeat lunges as many times as recommended.\n\nTip:\nWhile maintaining a 90-degree Angle between the hips and knees, move the center of gravity up and down, complete the standard lunge, and other movements.\n\nPractical Application:\nAs the most simple and practical functional training movement, lunge squats not only strengthen the core, but also train the strength and stability of lower limbs, which is actually the golden movement for runners' physical training.",
  "T1077": "Plank Jacks",
  "T1074": "Seated Head Harness Neck Resistance",
  "T1075": "Neck Bridge Prone",
  "T1291_desc": "-Starting Position:\nChoose a box of appropriate height to place behind you. Keep your feet shoulder-width apart.\nKeep your back naturally straight and tuck in your stomach and chest.\n\n-Action:\nSquat down, bending your knees and hips, with your knees pointing in the same direction as your toes. Pause briefly after sitting your hips back and lightly touching the box. Then pedal and extend the lower leg to slowly return to the starting position.\n\n-Tip:\nInhale as you squat and exhale as you rise.\nStop training when you experience discomfort.\nTighten your core throughout to avoid swaying your body.\nYou can carry a barbell on your back or hold a dumbbell kettlebell for weight training.",
  "S7810": "No Trespassing",
  "T1072": "Lying Face Down Plate Neck Resistance",
  "T1073": "Lying Face Up Plate Neck Resistance",
  "T1070": "Standing Calf Raises",
  "T1071": "Neck Flexion With Positive Pressure Of",
  "S7812": "Dam",
  "S7811": "Access Point",
  "T1072_desc": "Starting Position:\nLie prone on the bench (feet stabilized) and hold a dumbbell with both hands behind your neck.\n\r\nAction:\nRaise your upper body up until it is parallel to the floor and lower it back after a short pause.\n\r\nTips:\nBreathe out while raising yourself and breathe in while lowering yourself back.",
  "T1366_desc": "-Starting Position:\nStand in front of a jump box or step with your arms hanging down naturally.\n\n-Action:\nLift one leg, thigh as high as possible, calf hanging down naturally. Quickly step onto the step, stomping and extending your lower leg to drive your body up the step. Simultaneously lift the other leg up in a smooth motion until the thigh is parallel to the floor. Maintain balance. Then return to the bottom of the step.\n\nTip:\nCoordinate arm swings to maintain balance.\nExplosive strength training move that requires a quick ascent of the steps.\nWeights can be used to increase the difficulty of the movement.",
  "T1082_desc": "Starting Position:\nAdjust the practice to a suitable height, the lower the Position, the more difficult the movement.Hold the handle and pull to the front of the body, so that you can rely on the corner of the wall as a support, keeping your body straight, spine naturally bent, arms straight, palms facing each other.\n\r\nAction:\nStart by moving your arms to the sides of your body, away from the midline, and drop your body, which may cause your elbows to bend slightly.When the forearm and trunk are perpendicular, slowly force back to the original Position.\n\r\nTips:\nKeep your waist and back straight during practice.",
  "T1098": "Medicine Ball Push-Ups",
  "T1104_desc": "Starting Position:\nIn a standing Position, place the elastic band around your chest, with your forearms parallel to your body and slightly below your chin.\n\r\nAction:\nUse chest strength to combine your hands to pull the elastic band. After the combination, you can squeeze slightly to improve the training effect, and then slowly return to the Starting Position.\n\r\nTips:\nIn this process, the arms rotate with the shoulders as the axis, the rest of the Position cannot be changed, with the corresponding parts to maintain stability.",
  "T1099": "Bosu Ball Squats",
  "T1096": "Standing Overhead Ball Throw",
  "T1097": "Overhead Ball Slam",
  "T1079_desc": "Starting Position:\nLean on the ground, with your hands on the floor in a push-up Position and your arms straight out.Then bend one leg forward, knees close to chest, and make a motion to prepare for the climb.\n\r\nAction:\nKeep your arms straight, rotate your legs quickly, and do the climbing.Repeat with alternate legs for 20-30 seconds.\n\r\nTips:\nMaintain high standards, high quality and high speed during practice.",
  "T1094": "Supine Chest Ball Throw",
  "S6501": "PacePro Training Plan",
  "T1095": "Backward Ball Throw",
  "T1092": "Crunch - Legs On Exercise Ball",
  "T1093": "Supine Overhead Ball Throw",
  "T1090": "Exercise Ball Bridges",
  "T1091": "Exercise Ball Hyperextensions",
  "T1047": "Pec Deck Flys",
  "T1048": "Standing Cable Crossover",
  "Y1301": "Race Predictor",
  "T1045": "Dumbbell Flys",
  "T1046": "Low Cable Flys",
  "T1043": "Decline Bench Press",
  "T1044": "Incline Dumbbell Flys",
  "T1041": "Bench Press",
  "T1042": "Incline Bench Press",
  "T1147_desc": "Starting Position:\nMaintain a 45 degree sitting position on the mat with your hips on the floor, hands flat at your sides for balance, legs off the floor, knees slightly bent.\n\nAction:\nLower one leg toward the floor as you lift the other leg up. This is the start of the “scissoring” motion. Continue the scissoring motion by slowly switching your legs up and down for the recommended amount of repetitions.\n\nTip:\nKeep your balance during the exercise and keep all parts of your body off the ground except your hips and arms.",
  "T1049": "Dumbbell Pullover",
  "T1040": "Oblique V-Ups",
  "T1032_desc": "Starting Position:\nHang from the horizontal bar with your arms straight, using a wide or middle grip on the bar, legs straight down, pelvis slightly backward.\n\r\nAction:\nUse the strength of your lower torso to lift your legs until they are at a 90-degree angle, holding the position and slowly returning to normal.\nNote:\nWeight increase should be appropriate, as much as possible to maintain the balance and stability of the body in order to prevent sports injury.",
  "P12509": "Dynamic Warm-up",
  "T1036": "Machine Crunches",
  "P12508": "Dynamic Warm-up",
  "T1037": "High Pulley Crunches",
  "T1034": "Incline Leg Raise",
  "T1035": "Upright Leg Raise",
  "P12505": "Dynamic Warm-up",
  "T1032": "Hanging Leg Raise",
  "P12504": "Tempo",
  "T1033": "Bridge",
  "P12507": "Dynamic Warm-up",
  "T1029_desc": "Starting Position:\nKeep sitting down and hold one dumbbell with both hands behind your head, upper arms pointing straight up, elbows at 90 degree angles.\n\r\nAction:\nRaise the dumbbell by straightening your arms and slowly lower it back after a short pause.\n\r\nTips:\nKeep your upper arms still throughout.",
  "T1030": "Wrist Curls",
  "P12506": "Dynamic Warm-up",
  "T1031": "Reverse Wrist Curls",
  "P12501": "Tempo",
  "P12500": "Tempo",
  "P12503": "Tempo",
  "P12502": "Tempo",
  "T1038": "Seated Leg Raise",
  "T1039": "Trunk Rotations",
  "T1069": "Lying Leg Curls",
  "T1067": "Deadlifts",
  "T1068": "T-Bar Rows",
  "T1065": "Incline Leg Press",
  "T1066": "Leg Extensions",
  "T1063": "Cable Glute Kickbacks",
  "T1064": "Dumbbell Lunges",
  "T1313_desc": "-Starting Position:\nSit in a seated position with the forefoot of your feet resting on a barbell piece or step, at a height from the floor.\nHands secure the weights above the knees.\n\n-Action:\nPower up the back of your calves and lift your heels upward. Pause briefly when the heel is raised to the highest point. Lower your body until your heels are below the height of the pedals and you feel a stretch in the back of your calves.\n\n-Tip:\nExhale as you lift and inhale as you lower.\nStop the workout if you experience discomfort.\nMovements can be performed unassisted to reduce difficulty.",
  "S7809": "Exposed",
  "S7808": "No Service",
  "T1061": "Squats",
  "T1060": "Step Up Jumps",
  "T1058": "Dumbbell Shrugs",
  "T1059": "Barbell Shrugs",
  "T1056": "Machine Hyperextention",
  "T1057": "Back Extensions",
  "T1054": "Barbell Row",
  "T1055": "Dumbbell Row",
  "T1052": "Seated Lat Pulldowns",
  "T1053": "Seated Cable Row",
  "T1050": "Barbell Pullover",
  "T1051": "Parallel Bar Dips",
  "T1039_desc": "Starting Position:\nSit on the floor or on a gym mat with your legs slightly bent and upper body erect.Bend your arms slightly and place the discus in front of your abs with both hands.\n\r\nAction:\nSlowly lift your legs off the floor, roll your abdominal muscles, move the discus to the left side of your body, and let the discus touch the ground.Then move the discus to your right.\n\r\nTips:\nIn the process of rotation, pay attention to control the speed, violent rotation will hurt the back, feet should not touch the ground.",
  "R3015": "Jan.",
  "R3014": "Duplicate whole week",
  "R3013": "Day {OvO} in your plan",
  "R3012": "Progress:",
  "R3019": "May",
  "R3018": "Apr.",
  "R3017": "Mar.",
  "R3016": "Feb.",
  "R3011": "Distance:",
  "R3010": "Activity Time:",
  "S7666": "Road",
  "S7665": "Like",
  "S7664": "Forest",
  "Y9917": "The watch voice file is synchronizing, please check it later.",
  "Y9918": "The voice you uploaded failed the review.",
  "Y9919": "Speech-to-text conversion is in progress, please check back later.",
  "R3026": "Dec.",
  "R3025": "Nov.",
  "R3024": "Oct.",
  "R3023": "Sep.",
  "R3029": "Wed",
  "R3028": "Tue",
  "R3027": "Mon",
  "R3022": "Aug.",
  "R3021": "Jul.",
  "R3020": "Jun.",
  "Y9920": "Speech-to-text conversion is in progress, please check back later.",
  "Y9921": "Personal Cycling Record",
  "Y9922": "Record",
  "S7680": "SyncMyWorkout Training Plan",
  "R3034": "{QAQ}/{OvO}",
  "R3033": "Sun",
  "R3032": "Sat",
  "R3031": "Fri",
  "R3030": "Thu",
  "S7672": "Spike App Training Plan",
  "wind_variable": "Variable Wind",
  "T1233_desc": "-Starting Position:\nHands and knees on the floor in a four-point support position. Keep your hands shoulder-width apart and your knees hip-width apart, keep your back flat and your abdominals tight.\n\n-Actions:\nGlute muscles fire to drive one leg back and up, keeping the knee bent (about 90 degrees) until the ball of the foot is pointing toward the ceiling and the knee, hip and upper body are in a straight line.\nAfter a short pause, lower the leg slowly and in a controlled manner to return to the starting position, but without the knee on the ground.\n\n-Tip:\nExhale as you lift and inhale as you lower.\nKeep your core stable and avoid collapsing or arching your lower back; the movement should be dominated by the glutes.",
  "T1047_desc": "Starting Position:\nWhile sitting on the machine, adjust the seat height so that the handle is at shoulder height and the arms are slightly bent.\n\r\nAction:\nWith both hands open and hold the handles on each side, pull the instrument from both sides to the center with chest force, pause briefly and slowly return to the Starting Position.\n\r\nTips:\nDo not open the arms too far (open to the back of the plane is ok), so as not to hurt the shoulder joint, the weight is not too heavy, adduction pause for 3 seconds, fully squeeze the pectoralis major.",
  "S8942": "MeteoPace Training Plan",
  "T1064_desc": "Starting Position:\nKeep standing up and hold one dumbbell with each hand against the side of your body, palms facing each other.\n\r\nAction:\nTake a wide step forward so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause. Alternate feet between repetitions.\n\r\nTips:\nKeep your back straight throughout.",
  "S8944": "Kotcha Training Plan",
  "S8972": "AI Training Plan",
  "S7640": "ONE TAP SPORTS Training Plan",
  "R3009": "Training Load:",
  "R3004": "Workouts",
  "R3003": "Quick Training",
  "R3002": "Training Phase",
  "R3001": "Weekly Statistics",
  "R3008": "Delete",
  "R3007": "Paste",
  "R3006": "Duplicate",
  "R3005": "Events",
  "S7637": "Bus",
  "S7636": "Subway",
  "P10076": "This century plan is designed for cyclists looking to complete their first 100-mile distance. The plan is based on HR (no power meter required) and includes 4-5x workouts per week. Most workouts are distance-based with the exception of Wednesday workouts that are time-based. We suggest averaging more than 80 miles of cycling per week before completing this plan. For any questions or advice regarding this plan, please reach out to COROS Coaches at coach{'@'}coros.com.",
  "P10077": "This is a 10-week training plan designed to run a 10k at 1-hour+. This is a great plan to follow as a part 2 of the introduction to 10k plan. It is also ideal for runners looking to improve their 10k time. Workouts can be moved around to fit with your schedule. The first five weeks will start with 3 days of running and increase to 4 days of running at the half way mark. Try to schedule at least two days of strength training that includes plyometrics and single-leg exercises. If you have questions about the plan, send an email to coach{'@'}coros.com and we will be happy to help!",
  "P10078": "This 10-week training plan is designed to run a sub 1-hour or faster 10k. Workouts can be moved around to fit with your schedule. Try to schedule at least two days of strength training that includes plyometrics and single-leg exercises. If you have questions about the plan, send an email to coach{'@'}coros.com and we will be happy to help!",
  "P10079": "This is a 12-week training plan designed to run a 5k at 30+ minutes. This is a great plan to follow as part 2 of the introduction to 5k plan. It is also ideal for runners looking to improve their 5k time. Workouts can be moved around to fit with your schedule. Try to schedule at least two days of strength training that includes plyometrics and single-leg exercises. If you have questions about the plan, send an email to coach{'@'}coros.com and we will be happy to help!",
  "P10083": "A 12-week plan created by US Olympian Kim Conley. Runners should be prepared to run 6-7 times a week. Saturday is a rest day, but can run up to 60 minuts if needed. This plan is in metric.",
  "P10084": "This cross-training plan is designed to keep athletes moving during the off-season. The focus of this plan is not to hit a certain weekly mileage but to spend time moving your body for at least 30 minutes a day. For the days you see Cycling, you can swap it out for a custom activity such as swimming, rowing, yoga, and even skiing. If you have questions about the workouts, please feel free to reach out to us via coach{'@'}coros.com and we will be happy to answer any training questions that you may have.",
  "P10085": "This 8-week runner-specific strength training plan focuses on enhancing strength and stability while targeting key muscle groups, such as the lower body (quads, hamstrings, glutes, hip adductors, hip abductors), upper body, and core. Each workout includes a 10-minute warm-up and cool-down. The number of reps and amount of resistance used for each exercise will progress throughout the plan. Focus on maintaining proper form to reduce the risk of injury. If you have questions about the workouts, please feel free to reach out to us via coach{'@'}coros.com and we will be happy to answer any training questions you may have.",
  "P10086": "A 6-week plan designed for newer runners looking to build a base through run/walk intervals. The 6 weeks will be made up of walk/runs, running, and bodyweight strength training. This plan will take users through a gradual progression of training and help them to feel comfortable running farther and for longer periods of time. After the 6 weeks of following this plan, you will have the ability to follow a run specific plan if you prefer.",
  "P10080": "This is a 10-week training plan designed to run a sub-30-minute or faster 5k. Workouts can be moved around to fit with your schedule. Try to schedule at least two days of strength training that includes plyometrics and single-leg exercises. If you have questions about the plan, send an email to coach{'@'}coros.com and we will be happy to help!",
  "P10081": "For athletes looking to start this training plan, we recommend they have at least 70 Base Fitness and average above 30 miles/week running. If you are not at this level yet, please follow one of our other training plans to reach this point. This plan is designed to build athletes fitness over the course of 12 weeks and have them ready to run a 100k ultra-marathon. This plan includes strength and run sessions to ensure athletes have the muscular endurance required. The first 4 weeks aim to build a good base around easy intensity runs. Weeks 5-8 get more specific to the race by introducing Effort Pace workouts. Find your ft/mile ratio of elevation gain for the race and aim to replicate this ratio in your runs. Weeks 9-10 are maximal volume before tapering on weeks 11-12.",
  "P10082": "This is an aggressive training plan that starts athletes in the 30-40 mile/week range and builds up towards 60 miles/week. Workouts consist of mid-week interval sessions, base volume, and marathon specific paced long runs. Athletes starting this program should have a base volume of 30-40 miles a week. Athletes will build awareness of 6:18-6:52/mile pace which will have them running a sub 3 hour marathon.",
  "P10087": "This plan is designed for both beginners and intermediate runners. Runners should be comfortable running 4 times per week and have a weekly volume of 10-15 miles. The plan will utilize heart rate zones to ensure proper and efficient training. By the end of the plan, you will be running 30 miles per week and will have increased their aerobic endurance and ability to sustain tempo efforts.",
  "T1007_desc": "Starting Position:\nKeep standing with feet hip width apart and feet pointing straight ahead.\n\r\nAction:\nBegin to squat, placing your palms on the floor between your feet. Put your weight on your hands and jump your feet back to a push-up Position. Jump your feet forwards and stand up.\n\r\nTips:\nSquat down, do not bend down. Add a push up to increase the difficulty.",
  "P10088": "This 6-week training plan is for users who wish to begin running with a safe and progressive training plan towards a first 10km. No previous experience is needed in order to begin this plan, but be aware that weekly volume varies from 15 to 30km. It includes 3 sessions per week with a focus on cadence, breathing, form, and an introduction to higher intensity. For assistance, send us an email at coach{'@'}coros.com and we will be happy to assist you through the process!",
  "P10089": "A 6-week designed to help guide runners who are looking to build a base or return to running. The plan is made up of time-based runs, power walks, and strength training. This plan will take users through a gradual progression of training and help them to feel comfortable running farther and for longer periods of time. Workouts can be moved around in your training calendar as needed. After the 6 weeks of following this plan, you will have the ability to follow a run specific plan if you prefer. Have fun with it and remember to take it one workout at a time!",
  "T1168_desc": "Starting Position:\nStand facing the wall with your arms down and your upper body straight.\n\nAction:\nKeep your arms on the ground and your elbows from bending. Immediately lift your legs up and press your legs against the wall. Keep your arms in a handstand position until the recommended time.Or gradually bend your elbows so that your body sinks until your head is about to touch the ground. Lift your arms up and return to the handstand position. Repeat until the recommended number of times.\n\nTip:\nKeep your balance. For safety reasons, beginners should avoid doing this or exercise with a companion to avoid injury.",
  "P10094": "Kilian Jornet's 12-week Advanced plan is designed to build athlete's stamina, and ability to perform over longer durations. With a mix of intensity, long aerobic runs, and a focus on elevation, athletes targeting their trail events or rolling terrain courses will prepare accordingly for their goals. There are multiple long days in this plan of 4+ hours, so it is best for those looking to target longer/ultra events.",
  "P10095": "This 12-week half-marathon plan focuses on building volume through aerobic and tempo runs. Runners should be prepared to run 5x/week from 15-30 miles. You will find some short bursts of higher-intensity, tempo intervals, and longer aerobic runs. All workouts are based on HR for an optimal perception of your own intensity.",
  "P10096": "This 20-week heart rate based plan focuses on building volume for a first marathon at the end of the plan. Runners should be prepared to run 5x/week from 15 to 45 miles. Thursday and Sunday workouts are the specific marathon sessions, but feel free to switch them around based on your schedule. Because the plan is based on your Threshold HR Zones, we encourage you to complete a Running Fitness Test at the beginning to ensure you are training in the right zones. Do not hesitate to reach out to us via coach{'@'}coros.com for feedback and insights on your training journey!",
  "P10097": "This 20-week heart rate based plan focuses on building volume as well as improving threshold intensity before a marathon at the end of the plan. Runners should be prepared to run 5x/week from 15 to 45 miles. Thursday and Sunday workouts are the specific higher-intensity sessions, but feel free to switch them around based on your schedule. Because the plan is based on your Threshold HR Zones, we encourage you to complete a Running Fitness Test at the beginning to ensure you are training in the right zones. Do not hesitate to reach out to us via coach{'@'}coros.com for feedback and insights on your training journey!",
  "P10090": "This 20-week heart rate based plan focuses on improving your threshold pace through high-intensity workouts and high volume. Runners should be prepared to run 6x/week from 20 to 60 miles. Tuesday and Friday workouts are the specific higher-intensity sessions, but feel free to switch them around based on your schedule. Because the plan is based on your Threshold HR Zones, we encourage you to complete a Running Fitness Test at the beginning to ensure you are training in the right zones. Do not hesitate to reach out to us via coach{'@'}coros.com for feedback and insights on your training journey!",
  "T1387_desc": "-Starting Position:\nLying on your back with your legs straight, place the foam shaft on the front of one thigh near the knee. Support your body with the other thigh and elbows, and use your body weight to press the front of your thigh against the foam shaft.\n\n-Action:\nWith a concerted effort from the support areas, roll the foam shaft toward a position near the hip and then back near the knee.\nAfter completing the roll on one side, follow the same method for the other front thigh.\n\n-Tip:\nTake care to control the speed of the roll.\nSmall rolls or squeezes can be performed by stopping and adding pressure to areas of muscle tension or sore spots.\nYou can add to the relaxation by resting the supporting leg on the back of the relaxing leg.",
  "P10091": "This 12-week half-marathon plan focuses on building volume for a potential first half-marathon. Runners should be prepared to run 5x/week from 15-30 miles. You will find some short bursts of higher-intensity as an introduction, but most of the sessions should be focused on getting comfortable running for longer distances. All workouts are based on HR for an optimal perception of your own intensity.",
  "P10092": "This plan is designed for runners with a weekly base mileage of 25-40 miles (40-65km). Throughout this plan, the weekly volume will stay around 25-30 miles each week. Runners are allowed to add more base volume as needed, but focus should remain on speed workouts. Due to the nature of training for run speed, it is recommended that athletes take extra recovery days if their legs are sore of fatigued from prior workouts. By the end of these 12 weeks, runners should see an increase in their threshold, v02, and running efficiency. Performing a 5k, 10k, or half marathon following this plan should result in faster times.",
  "P10093": "Kilian Jornet's 12-week Intermediate plan is designed to help athletes develop their stamina, and ability to perform over longer distanced. With a mix of intensity, long aerobic runs, and a focus on elevation, athletes targeting their trail events or rolling terrain courses will prepare accordingly for their goals.",
  "P10058": "Sub-60min 10K Plan",
  "P10059": "Sub-70min 10K Plan",
  "P11389": "After a good warm up, complete a 10-min easy run followed by a 40-min tempo run. Focus on breathing and form throughout.",
  "P10054": "Sub-35min 5K Plan",
  "P11386": "After a warmup, complete 1x 10min uphill run at threshold (descent easy). Then, complete 2x 10min run at threshold on flat terrain. Aim to recover as much as possible during rest.",
  "P10055": "Sub-45min 10K Plan",
  "P11385": "After a warmup, complete 5x 2min uphill run at threshold. During the 1st min, focus on high cadence (180-190). During the 2nd min, focus on long jumps up. Descent easy.",
  "P10056": "Sub-50min 10K Plan",
  "P11388": "After a good warm up, complete a 10-min easy run followed by a 30-min tempo run. Focus on breathing and form throughout.",
  "P10057": "Sub-55min 10K Plan",
  "P11387": "After a good warm up, complete a 10-min easy run followed by a 20-min tempo run. Focus on breathing and form throughout.",
  "P10061": "1:50 Half-Marathon Plan",
  "P11393": "This 45-min bodyweight workout aims to build strength for runners looking to improve their running economy. For progression, add weight or increase sets. Maintain reps and rest consistent.",
  "P10062": "2:00 Half-Marathon Plan",
  "P11392": "Pick any cross training activity that you enjoy. This should be an easy aerobic endurance effort. Warm up for 15-20 mins and then transition into 45 minutes of XT. Cool down for 15-20",
  "P10063": "Half-Marathon Finish Plan",
  "P11395": "This workout is designed to be an easy run with 6x30-second strides at the end of your easy run to help focus on improving your form and speed. Strides are a 7-8/10 RPE with a jog/walk recovery",
  "P10064": "3:30 Marathon plan",
  "P11394": "An easy, conversational run that can be done outside or on the treadmill. Focus on keeping your heart rate within your Aerobic Endurance Zone. Make sure to include a dynamic warm-up prior to starting.",
  "P11391": "This 5-10 minute warm-up should be done before every run. It is important not to rush through each exercise and gradually increase your heart rate, blood flow, and body temperature.",
  "P10060": "1:40 Half-Marathon Plan",
  "P11390": "After a good warm up, complete a 10-min easy run followed by a 50-min tempo run. Focus on breathing and form throughout.",
  "T1337_desc": "-Starting Position:\nSit in a seated position, maintaining postural stability through foot, hip, and back contact with the apparatus. Grasp the handles of the apparatus with both hands, with the lower arms close to perpendicular to the floor.\n\n-Actions:\nWith a shoulder strike, extend the elbow to push the handle upward. Pause briefly as the arms straighten.\nControl your speed and slowly return to the starting position.\n\n-Tip:\nExhale on the upward push and exhale on the return.\nKeep your forearms close to vertical to the ground during the exercise.\nStop training if you feel discomfort during the movement.",
  "P10069": "This 12-week training plan is designed for half marathon runners with high aerobic endurance to run a sub 2:00 half marathon. Runners should be prepared to run 5 days a week.",
  "P10065": "4:00 Marathon plan",
  "P11397": "Easy conversational run focusing on Zone 2, Aerobic Endurance.",
  "P10066": "4:30 Marathon plan",
  "P11396": "This workout is designed to be an easy run with 6x45-second strides at the end of your easy run to help focus on improving your form and speed. Strides are a 7-8/10 RPE with a jog/walk recovery",
  "P10067": "5:00 Marathon Plan",
  "P11399": "Easy conversational long run focusing on Zone 2, Aerobic Endurance.",
  "P10068": "12-Week Half-Marathon plan",
  "P11398": "Remember that strides are not sprints, you should not feel totally depleted after each stride. Try to gradually increase your speed for each 20-second interval.",
  "P10072": "This 12-week half-marathon plan focuses on building volume for a potential first half-marathon. Runners should be prepared to run 5x/week from 15-30 miles. You will find some short bursts of higher-intensity as an introduction, but most of the sessions should be focused on getting comfortable running for longer distances. All workouts are based on threshold pace zones for an optimal perception of your own intensity. If you have any questions, please feel free to reach out to us via coach{'@'}coros.com and we will be happy to answer any training question you may have.",
  "P10073": "This 8-week cycling plan is designed for beginner athletes looking to begin their first cycling-focused plan. The plan is based on HR (you do not require power) and includes 3-4x workouts per week. Training Load ranges from 250 to 550, and leaves time for adding cross-training in there. For any questions or advice regarding this plan, please reach out to COROS Coaches at coach{'@'}coros.com.",
  "P10074": "This 8-week cycling plan is designed for beginner/intermediate athletes looking to begin a new (perhaps first) cycling-focused plan. The plan is based on HR (you do not require power) and includes 4-5x workouts per week. Training Load ranges from 400 to 600, and leaves time for adding cross-training in there. For any questions or advice regarding this plan, please reach out to COROS Coaches at coach{'@'}coros.com.",
  "P10075": "This 6-week threshold plan is designed for cyclists who are looking to level up their game and improve their threshold/FTP. The plan is based on HR (a power meter is not required) and includes 5-6x workouts per week. Training Load ranges from 600 to 1000, so make sure you are averaging around 500-700 before starting up this plan. For any questions or advice regarding this plan, please reach out to COROS Coaches at coach{'@'}coros.com.",
  "P10070": "This 12-week half-marathon plan focuses on improving your half-marathon pace and comfort at higher intensities. Runners should be prepared to run 6x/week from 20-45 miles. You will find some short bursts of higher-intensity, tempo/threshold intervals, and longer aerobic runs. All workouts are based on pace for an optimal perception of your own intensity. If you have any questions, please feel free to reach out to us via coach{'@'}coros.com and we will be happy to answer any training question you may have.",
  "P10071": "This 12-week half-marathon plan focuses on building volume through aerobic and tempo runs. Runners should be prepared to run 5x/week from 15-30 miles. You will find some short bursts of higher-intensity, tempo intervals, and longer aerobic runs. All workouts are based on pace for an optimal perception of your own intensity. If you have any questions, please feel free to reach out to us via coach{'@'}coros.com and we will be happy to answer any training question you may have.",
  "T1216_desc": "-Starting Position:\nIn a sideways support position, touch one foot and forearm to the ground, and tighten your core so that your body is in a straight line.\n\n-Action:\nAlternate high leg lifts in a sideways supported position. Lift the leg in a direction parallel to the torso.\n\n-Tips:\nPay attention to tightening the core and maintaining body stability while performing the movement to avoid body swaying and movement distortion.",
  "T1259_desc": "-Starting Position:\nBend over for support, arms straight out just below the shoulders, elbows slightly bent, core tight, back straight, legs straight back, toes on the ground.\n\n-Action:\nAbdominal power drives the legs to jump forward, knees as close to the chest as possible, while the hips lift slightly.\nImmediately after your toes touch the ground, jump backward to the starting position.\n\nTips:\nExhale as you jump forward and inhale as you jump back.\nKeep your core tight the entire time to avoid collapsing at the waist.",
  "P10098": "This 16-week heart rate based plan focuses on building volume for a first marathon at the end of the plan. Runners should be prepared to run 5x/week from 15 to 45 miles. Wednesday and Sunday workouts are the specific marathon sessions, but feel free to switch them around based on your schedule. Because the plan is based on your Threshold HR Zones, we encourage you to complete a Running Fitness Test at the beginning to ensure you are training in the right zones. Do not hesitate to reach out to us via coach{'@'}coros.com for feedback and insights on your training journey!",
  "P10099": "This 16-week heart rate based plan focuses on building volume as well as improving threshold intensity before a marathon at the end of the plan. Runners should be prepared to run 5x/week from 15 to 45 miles. Wednesday and Sunday workouts are the specific higher-intensity sessions, but feel free to switch them around based on your schedule. Because the plan is based on your Threshold HR Zones, we encourage you to complete a Running Fitness Test at the beginning to ensure you are training in the right zones. Do not hesitate to reach out to us via coach{'@'}coros.com for feedback and insights on your training journey!",
  "P11328": "Make sure to dial in on your nutrition/hydration. Have fun, you got this!",
  "P12659": "8x2 min intervals Intervals at 5k pace",
  "P11327": "After a warm up, complete intervals at threshold. Make sure to cool down after.",
  "P12658": "6x60 second Hill Repeats",
  "P11329": "Aerobic endurance run based on Effort Pace. This run can be completed on roads, but aim to replicate the race environment as much as possible.",
  "P11324": "After a warm up, complete shorter intervals at threshold intensity (faster than marathon pace). Make sure to cool down after.",
  "P12655": "200m Repeats",
  "P11323": "After a warm up, complete intervals from easy to threshold intensity (faster than marathon pace). Make sure to cool down after.",
  "P12654": "Hill Repeats",
  "P11326": "Aerobic power run. Make sure to warm up and cool down as needed.",
  "P12657": "Easy Run with Hill Strides",
  "P11325": "After a short aerobic endurance run, complete short strides at higher intensity (pace focused). Make sure to cool down afterwards.",
  "P12656": "Track Workout",
  "P11320": "After a warm up, complete intervals from easy to marathon intensity. Make sure to cool down after.",
  "P12651": "Long Run with Hill Strides",
  "T1155_desc": "-Starting Position:\nStanding with legs together, place elastic loops over the insteps of your feet. Cross your arms or drop them naturally and tighten your core to keep your body stable.\n\n-Action:\nLift the knee of one side leg until the thigh is parallel to the floor, then slowly return to the starting position.\nMaintain balance by crossing your arms or coordinating a back and forth swing.\n\n-Tips:\nExhale as you lift your leg and inhale as you return.\nStop training when you experience discomfort.\nAdjust the amount of resistance according to the elasticity of different elastic bands.",
  "P12650": "Long Run with Hill Strides",
  "P11322": "To ensure you are training in the right intensity zones, we encourage you to complete a Running Fitness Test. Message us at coach{'@'}coros.com for more information if needed.",
  "P12653": "Track Workout 400m Repeats",
  "P11321": "Long aerobic power run. Make sure to warm up and cool down as needed.",
  "P12652": "Long Run",
  "P12660": "6x3 min intervals Intervals at 5k pace",
  "T1324_desc": "-Starting Position:\nIn a seated position, secure the center of the elastic band under your body and hold it in your hands at both sides. Keep your upper arms at an angle to your torso, forearms perpendicular to the floor and elbows slightly forward. Lean your torso back slightly.\n\n-Action:\nPush your hands upward with shoulder force until your arms are straight. Slowly return to the starting position.\n\n-Tips:\nExhale as you push up and inhale as you return.\nStop the workout if you experience discomfort.\nAdjust the amount of resistance according to the elasticity of different elastic bands.",
  "P10007": "6-Week Threshold Development Cycling Plan",
  "P11339": "Focus on bodyweight exercises that focus on your core, glutes, hips and legs. Such as squats, lunges, planks, hip bridges.",
  "P10008": "12-Week 100-Miles Cycling Training Plan",
  "P11338": "There are no set paces! Just get out there and start out easy- the run interval is not a sprint. Enjoy moving your body.",
  "P12669": "Race Day!",
  "P10009": "10k Beginner Training Plan",
  "P10003": "12-Week Intermediate Half-Marathon Training Plan - Pace",
  "P11335": "This is an easy effort run with brisk walk intervals to help you feel more comfortable with running consistently. Focus on maintaining HR for aerobic training throughout the entire workout",
  "P12666": "Aerobic Endurance Run",
  "P10004": "12-Week Beginner Half-Marathon Training Plan - Pace",
  "P11334": "Each week the intervals and time will increase to help you feel comfortable with one longer run a week. This run is meant to feel more challenging than your other runs.",
  "P12665": "5k Pace Intervals",
  "P10005": "8-Week Beginner Base Endurance Cycling Plan",
  "P11337": "Congratulations on running consistently for your long run!!!",
  "P12668": "Easy Run with Strides",
  "P10006": "8-Week Intermediate Base Endurance Cycling Plan",
  "P11336": "The purpose of this workout is to get time on your feet. Go at a pace that gets your HR up!",
  "P12667": "5k Pace Intervals",
  "P11331": "After a warm up, complete threshold intervals with active recovery on hilly terrain. Make sure to cool down after.",
  "P12662": "Tempo Run 4x5 mins",
  "P11330": "Long run on trails at aerobic endurance based on Effort Pace. This run can be completed on hilly roads, but aim to replicate the race environment as much as possible.",
  "P12661": "Tempo Workout 2x10 minutes",
  "P10001": "Sub-2:00 Half Marathon Training Plan",
  "P11333": "The purpose of this workout is to get time on your feet. Go at your own pace.",
  "P12664": "Track Workout 400m at 5k pace",
  "P10002": "12-Week Advanced Half-Marathon Training Plan - Pace",
  "P11332": "After a warm up, complete aerobic power intervals with active recovery on hilly terrain. Make sure to cool down after.",
  "P12663": "Tempo Run 2x10 mins",
  "P11340": "Spend 5-10 minutes before your workout focusing on a dynamic warm up. Some suggestions would be leg swings, cariocas, lateral lunges and a-skips",
  "P12671": "Long Run",
  "P12670": "Long Run",
  "W30273": "This routine includes exercises like deadlifts, squats, and kettlebell swings, all designed to strengthen the posterior chain while developing lower body and core muscles.",
  "P11309": "During those intervals, focus on deep breaths as well as synchronizing both your arms and legs as you run. Keep an intensity at which you can hold a conversation throughout.",
  "W30274": "This core-focused workout is short in duration and moderate in intensity, with minimal space requirements—making it ideal for training at home or while traveling. It’s perfect for those who don’t train outdoors regularly and want to boost overall body strength and stability.",
  "W30271": "Sprint running training aims to stimulate the runner's cardiorespiratory and anaerobic speed abilities. Try to engage your core and keep your movement under control during these 200m and 400m repeats.",
  "W30272": "Elastic band core training offers moderate intensity and can be done anywhere, making it ideal for both daily supplemental workouts and standalone sessions on rest days. It's especially suitable for active individuals who travel frequently and have limited access to training equipment.",
  "P11306": "During this run, focus on deep breaths as well as synchronizing both your arms and legs as you run. Keep an intensity at which you can hold a conversation throughout. You got this!",
  "P12637": "Aerobic Endurance Run",
  "W30277": "This bodyweight upper body workout requires no equipment, making it simple and accessible anytime, anywhere. It effectively targets upper body strength while also engaging core muscle groups.",
  "P11305": "10 miles at aerobic endurance. Be sure to warm up and then cool down with a light walk and stretch.",
  "P12636": "Long Run",
  "W30278": "This is a dumbbell-based upper body strength workout that effectively builds muscle strength and contributes to improved running stability.",
  "P11308": "This is it! Remember to maintain a high cadence and take deep breaths, and enjoy your run!",
  "P12639": "Aerobic Endurance Run",
  "W30275": "This workout is designed for advanced athletes with high performance goals and strong cardiovascular capacity. It combines bodyweight strength exercises with high-intensity interval training to build hip and leg strength while enhancing muscular endurance.",
  "P11307": "During those intervals, focus on reaching a high cadence while maintaining an easy intensity. The exact pace does not matter as long as you can hold a conversation throughout.",
  "P12638": "Aerobic Endurance Run",
  "W30276": "This core training routine is ideal for runners and can be performed on its own or after a run. It effectively builds core strength, and with consistent practice, helps improve overall running stability and balance. For best results, adjust the exercises, sets, and repetitions based on your individual fitness level.",
  "P11302": "1 mile warm up, and then into 7 miles tempo (aerobic power). Cool down after.",
  "P12633": "Easy Run with Hill Strides",
  "P11301": "1 mile warm up, and then into 6 miles tempo (aerobic power). Cool down after.",
  "P12632": "Easy Run with Strides",
  "P11304": "12 mile long run. Goal is a nice easy warm up and then start the 12 miles at aerobic endurance. Finish with an easy walk and cool down.",
  "P12635": "Long Run",
  "P11303": "20 miles at aerobic endurance. Be sure to warm up and then cool down with a light walk and stretch.",
  "P12634": "Aerobic Endurance Run",
  "W30270": "Yasso 800 is a multi-set interval training workout where each set lasts 800 meters. The goal time is the same as your goal marathon time, but in M:SS instead of H:MM. (Ex: A 3h 30m marathoner would target 3m 30s)",
  "P11300": "4x repeats of 3.5 miles at aerobic endurance and 0.5 miles at aerobic power. Be sure to warm up and then cool down with a light walk and stretch.",
  "P12631": "Aerobic Endurance Run",
  "P12630": "Aerobic Endurance Run",
  "W30268": "Lactate Threshold (LT) intensity is on the edge between sustainable and unsustainable exercise. This workout is designed to help increase your pace at this intensity.",
  "W30269": "VO2max interval training aims to stimulate the speed and cardiorespiratory ability of runners, using the full capacity of your aerobic system.",
  "P11317": "After a warm up, complete a progressive run towards your aerobic power HR zone. Cool down after.",
  "P12648": "Easy Run with Strides",
  "P11316": "Aerobic endurance run. Make sure to warm up and cool down as needed.",
  "P12647": "Aerobic Endurance Run",
  "P11319": "Make sure to dial in on your nutrition/hydration, and have fun!",
  "P11318": "Long aerobic endurance run. Make sure to warm up and cool down as needed.",
  "P12649": "Long Run with Hill Strides",
  "P11313": "After a good warmup, complete 6 sets of 3min at slightly higher intensity. Make sure to walk during the rest periods to allow full recovery. Focus on deep breaths and good form! Cool down after.",
  "P12644": "Aerobic Endurance Run",
  "P11312": "Here it is! Remember to keep a focus on your breathing with a good posture throughout. Carry water if needed and have fun!",
  "P12643": "Aerobic Endurance Run",
  "P11315": "Now that we have introduced tempo, let's complete a similar workout, with the slight difference of adding an active recovery: if possible, keep running at low intensity during recovery periods.",
  "P12646": "Shakeout Run with Strides",
  "P11314": "After a good warmup, complete 6 sets of 1km at slightly higher intensity. Make sure to walk during the rest periods to allow full recovery. Focus on deep breaths and good form! Cool down after.",
  "P12645": "Race Day!",
  "P12640": "Aerobic Endurance Run",
  "W30280": "Make sure to complete a sufficient warm up before starting. Prioritize control over heavy weight. Use weights that are challenging, but exercise caution when performing movements that are new to you.",
  "P11311": "During those intervals, focus on a high cadence for 2 minutes before reaching back to your original cadence. Try and maintain a similar intensity throughout at which you can hold a conversation.",
  "P12642": "Aerobic Endurance Run",
  "P11310": "During this run, focus on deep breaths as well as synchronizing both your arms and legs as you run. Keep an intensity at which you can hold a conversation throughout.",
  "P12641": "Long Run",
  "T1391_desc": "-Starting Position:\nLie on your back with your knees bent and your feet firmly planted on the floor.\nPlace the foam shaft under the shoulder blades, avoiding direct contact with the lumbar or cervical spine.\nCross your arms over your head or rest them on your chest.\n\n-Action:\nWith your core tight and hips slightly raised, drive your body back and forth through the power of your feet to slowly roll the foam shaft in the upper back to shoulder blade range.\n\n-Tip:\nBe careful to control the speed of rolling.\nSmall rolls or squeezes can be performed by stopping and adding pressure to areas of muscle tension or sore spots.",
  "W30279": "Ingebrigtsen Strength Workout",
  "P10036": "Introduction to 5k Training Plan",
  "P11368": "After a warmup, complete 1x 15min uphill run at threshold (descent easy). Then, complete 8x 3min run at threshold on flat terrain. Aim to recover as much as possible during rest.",
  "P12699": "2 minute 10k Intervals",
  "P10037": "Sub-25 5K Training Plan",
  "P11367": "After a good warm up, complete all-out intervals at 400m, 200m, and 100m followed by a passive rest. Stop repetitions when time becomes significantly slower.",
  "P12698": "1/2 Mile Repeats at 10k Pace",
  "P10038": "Beginner Runner Base Plan (Metric)",
  "P10039": "9 Week Threshold Development",
  "P11369": "After a good warm up, complete 10x 400m sprints followed by an 8-min passive rest. Stop when repetitions become significantly slower.",
  "P10032": "16-Week Advanced Marathon Training Plan",
  "P11364": "After a good warm up, complete 5x 2km all-out followed by a 10-min passive rest. Stop when repetitions become significantly slower.",
  "P12695": "10k Pace Fartlek",
  "P10033": "10-Week Half-Marathon Mountain Training Plan",
  "P11363": "Make sure the intensity remains easy where you can hold a conversation the whole time. Focus on form and breathing, and do not hesitate to walk if needed.",
  "P12694": "Aerobic Endurance Run",
  "P10034": "10-Week 50k Mountain Training Plan",
  "P11366": "After a good warm up, complete 2x 5km race pace followed by a 12-min passive rest.",
  "P12697": "600m Intervals at 10k Pace",
  "P10035": "Beginner Sprint Distance Triathlon Plan",
  "P11365": "After a good warm up, complete 4x 3km all out followed by a 10-min passive rest. Stop when repetitions become significantly slower.",
  "P12696": "Goal Pace Intervals",
  "P11371": "After a good warm up, complete a 20-min tempo run. Focus on breathing and form throughout.",
  "P10040": "8-Week Off-Season Training Plan",
  "P11370": "Long run at easy intensity. Aim to replicate the ft/mile (or m/km) of elevation gain from your upcoming event. Take this opportunity to test nutrition/hydration.",
  "P10041": "12-Week 100 Mile Ultra Training Plan",
  "P11373": "Make sure you warm up your body first. For each movement, use a weight that will bring you close to failure at each series. Execute each movement about 15% slower than your normal speed.",
  "W00438": "test batch import",
  "P10042": "6-Week Mountain Running Training Plan",
  "P11372": "After a warmup, complete 5x 2min uphill run at threshold (1st min at high cadence, 2nd min with long jumps up). Descent easy. After a 15min easy spin rest, repeat the 5x 2min uphill run.",
  "W00439": "test batch import 2",
  "P10047": "50k Trail Run Training Plan",
  "P11379": "After a good warm up, complete 5x 400m sprints followed by an 8-min passive rest. Stop when repetitions become significantly slower.",
  "P10048": "10-Week Return to Running Training Plan",
  "P11378": "After a good warm up, complete a 60-min tempo run. Focus on breathing and form throughout.",
  "P10049": "Advanced Trail Running Training Program",
  "P10043": "3:15-3:35 12-Week Marathon Plan",
  "P11375": "After a good warm up, complete a 30-min tempo run. Focus on breathing and form throughout.",
  "P10044": "4:00-4:30 12-Week Marathon Plan",
  "P11374": "After a warmup, complete 1x 15min uphill run at threshold (descent easy). Then, complete 2x 15min run at threshold on flat terrain. Aim to recover as much as possible during rest.",
  "P10045": "Sub-3:15 Marathon Training Plan",
  "P11377": "After a good warm up, complete a 50-min tempo run. Focus on breathing and form throughout.",
  "P10046": "12-Week Molly Seidel Marathon Plan",
  "P11376": "After a good warm up, complete a 40-min tempo run. Focus on breathing and form throughout.",
  "P10050": "Intermediate Trail Running Training Program",
  "P11382": "After a good warm up, complete 2x 4km all-outs followed by a 10-min passive rest. Stop when repetitions become significantly slower.",
  "P10051": "21-Day Habit-Building Plan",
  "P11381": "After a good warm up, complete 2x 3km all-outs followed by a 10-min passive rest. Stop when repetitions become significantly slower.",
  "P10052": "Sub-25min 5K Plan",
  "P11384": "After a good warm up, complete a 10-min easy run followed by a 10-min tempo run. Focus on breathing and form throughout.",
  "P10053": "Sub-30min 5K Plan",
  "P11383": "After a warmup, complete 1x 10min uphill run at threshold (descent easy). Then, complete 6x 3min run at threshold on flat terrain. Aim to recover as much as possible during rest.",
  "P11380": "After a good warm up, complete 3x 2km all-outs followed by a 10-min passive rest. Stop when repetitions become significantly slower.",
  "P10018": "6-Week Beginner Base Plan",
  "P10019": "12 Week Half Marathon HR Plan",
  "P11349": "Focus on bodyweight for these exercises and familiarize yourself proper form. Use light resistance bands for W1 and W2",
  "P10014": "2:45-3:00 12-Week Marathon Plan",
  "P11346": "This workout is designed to be run at your easy aerobic endurance pace but include strides/pick ups for running efficiency. Build the pace for 30 seconds and then relax back into your easy pace.",
  "P12677": "Long Run",
  "P10015": "12 Week 5000m Training Plan",
  "P11345": "This workout is designed to be run at your easy aerobic endurance pace! You can use run/walk intervals if necessary.",
  "P12676": "600m Intervals at 10k Pace",
  "P10016": "8-Week Cross Training Plan",
  "P11348": "This routine can be completed in multiple rounds. Do one round as a warm-up for a strength workout or two or three rounds as a stand-alone workout.",
  "P12679": "Long Run",
  "P10017": "8-Week Strength Training Plan for Injury Prevention",
  "P11347": "30 minute strength session to include warm up and cool down. This session should include exercises such as squats, lunges, planks, hip bridges.",
  "P12678": "Long Run",
  "P10010": "10k Intermediate/Advanced Training Plan",
  "P11342": "After a warm up, complete tempo intervals with active recovery on hilly terrain. Make sure to cool down after.",
  "P12673": "Long Run",
  "P10011": "5k Beginner Training Plan",
  "P11341": "Aerobic endurance run based on Effort Pace including short bursts at threshold. This run can be completed on roads, but aim to replicate the race environment as much as possible.",
  "P12672": "Long Run",
  "P10012": "5k Intermediate/Advanced Training Plan",
  "P11344": "The goal of this workout is to be able to run the full hour!",
  "P12675": "Shakeout Run with 4x30 Strides",
  "P10013": "12-Week 100K Ultra Training Plan",
  "P11343": "Aerobic endurance run based on Effort Pace. Make this final run very easy effort-wise. Recovery is your main priority!",
  "P12674": "Long Run",
  "P12680": "Long Run",
  "P11351": "increase the intensity during week 2, add resistance bands or weights if comfortable",
  "P12682": "Aerobic Endurance Run",
  "P10020": "Introduction to 10k Training Plan",
  "P11350": "Perform all exercises on both sides. This workout should be used with bands instead of weights for the barbell row.",
  "P12681": "Aerobic Endurance Run",
  "T1270_desc": "-Starting Position:\nStand with your feet shoulder-width apart, keeping your spine naturally straight and your core tight.\n\n-Action:\nLift one leg, bend the knee, and grab the ankle and just below the knee. Pull the bent leg toward your chest and feel the stretch in the outer gluteal muscles.\nSwitch legs for the exercise.\n\n-Tip:\nThis can be practiced in place or alternated while marching.\nYou can also tiptoe up on the toes of your standing leg while stretching to stretch further.",
  "T1021_desc": "Starting Position:\nStand up and hold one dumbbell with each hand, one down the side of your body and the other up near your shoulder, palms facing your body.\n\nAction:\nRaise one dumbbell toward your shoulder and while slowly lowering it back down after a short pause.\n\nTips:\nKeep your back and upper arms still throughout.",
  "T1374_desc": "-Starting Position:\nOpen your feet shoulder-width or slightly wider.\nKeep your body slightly leaning forward, sit your hips back and keep your back straight.\nHold one end of the battle rope in each hand with your arms hanging down naturally.\n\n-Action:\nUsing the strength of your arms and shoulders, quickly lift the battle rope upward from the sides of your body and then fling it downward with force to form a wave-like shape. Swing as wide and fast as possible to fully stimulate the muscles of the upper limbs.\n\n-Tip:\nAvoid making the swinging motion only through the wrist, but apply power through the whole arm.\nChoose the weight of the rope and the speed of the swings according to your ability.\nControl your breathing and maintain an even breathing rate.",
  "P10029": "20-Week Intermediate Marathon Training Plan",
  "Y6008": "Minimal",
  "Y6007": "Load Impact",
  "Y6006": "Base Fitness",
  "Y6005": "Excessive",
  "P10025": "12-week Intermediate Mountain Training Plan",
  "P11357": "This week the intensity increases by adding additional reps and changing some exercises to focus on unilateral movements. Add weights to all exercises- dumbell, kettle bell or barbell",
  "P12688": "Recovery Run",
  "Y6004": "High",
  "P10026": "12-Week Advanced Mountain Training Plan",
  "P11356": "This week the intensity increases by adding additional reps and heavier weight.",
  "P12687": "Recovery Run",
  "Y6003": "Optimized",
  "P10027": "12-Week Intermediate Half-Marathon Training Plan",
  "P11359": "Perform all exercises on both sides. For the final week you want to increase your weight and decrease reps!",
  "Y6002": "Performance",
  "P10028": "20-Week Beginner Marathon Training Plan",
  "P11358": "Perform each exercise on both sides. For the final workout, you should increase the weights for all exercises.",
  "P12689": "Recovery Run",
  "Y6001": "Fatigue Status",
  "P10021": "6-Week Intermediate Base Plan",
  "P11353": "Perform all exercises on both sides. This workout can used bands instead of weights for the barbell row.",
  "P12684": "Aerobic Endurance Run",
  "P10022": "20-Week Advanced Marathon Training Plan",
  "P11352": "This week the intensity increases by adding additional reps. Add weights to all exercises- dumbell, kettle bell or barbell",
  "P12683": "Aerobic Endurance Run",
  "P10023": "12-Week Beginner Half-Marathon Training Plan",
  "P11355": "Perform all exercises on both sides. Add weights for extra resistance",
  "P12686": "Recovery Run",
  "P10024": "12 Week Run Speed Development",
  "P11354": "This week the intensity increases by adding additional reps and changing some exercises to focus on unilateral movements.",
  "P12685": "Aerobic Endurance Run",
  "P11360": "Add weights to all exercises- dumbbells, kettlebell or barbell",
  "P12691": "Aerobic Endurance Run",
  "P12690": "Aerobic Endurance Run",
  "P10030": "16-Week Beginner Marathon Training Plan",
  "P11362": "This week the intensity increases by adding additional reps.",
  "P12693": "Aerobic Endurance Run",
  "P10031": "16-Week Intermediate Marathon Training Plan",
  "P11361": "For the final week you want to increase your weight and decrease reps!",
  "P12692": "Aerobic Endurance Run",
  "W30211": "This is an effort pace hill workout that focuses on uphill threshold with downhill recovery. The goal is to work on form and technique for both uphill and downhill.",
  "W30212": "These drills can be performed before starting your run as a part of the warm-up or as a standalone exercise. Perform at least 2-3 times a week to help with cadence.",
  "W30210": "This is a simple bike workout that can be used as cross training and to build base fitness without the impact associated from running.",
  "W30204": "Easy 2-3 miles then 10x1 minute fast,1 minute easy thinking Anaerobic Endurance pushing the pace. Take 2-3 minutes easy and run to a hill. Hard effort for hills then cool down 2-3 miles",
  "W30205": "This is a 30-minute strength workout focusing on single leg exercises. Can be bodyweight or add resistance bands/weights to increase intensity",
  "W30202": "50-min plyometric workout designed to increase your speed, power and endurance. To make these exercises more challenging increase the tempo and/or add weights.",
  "W30203": "Easy 1-2 miles then complete 8x1 minute fast, 90 second easy starting at Threshold and progress to Anaerobic Endurance, progressively pushing the pace. Take 2-3 minutes easy and run to a hill. Hard effort for hills then cool down 1-2 miles",
  "W30208": "This is a traditional progression run where every 20 minutes you will increase your pace to practice negative splits like you would on race day.",
  "S7704": "Lucile Woodward Training Plan",
  "W30209": "This is a beginner swim workout that can be used as cross training and to buiild base fitness without the impact associated from running.",
  "W30206": "This workout style is called a Fartlek (varying \nyour pace and intensity throughout your run). After \nwarm up run 6x3 minutes fast, 1:30 easy running. \nThis should be a controlled workout throughout. \nThis workout helps improve speed and endurance, \nwhile getting comfortable moving fast on trails.",
  "W30207": "This workout is ideal for half and full marathon plans. After your warm-up, run the first part of this workout at your Aerobic Endurance pace and finish with the last 3-miles at the goal race pace before completing a short cool down. This workout helps practice the race day strategy, negative splits.",
  "W30222": "This hip mobility workout is designed to enhance your running performance. Make sure to do exercises on both legs. This workout finishes with a quick core routine. Best if done 2-3 times per week.",
  "W30223": "Tabata is a popular form of HIIT exercise that can effectively boost your fitness and running capability. Maximum intensity is required for each 20 second interval to ensure the training benefit.",
  "W30220": "This is a quick and simple post run strength routine that does not require any equipment. This workout takes less than 20 minutes and focuses on mobility, strength, and core. Single leg exercises are done half on each side (10 left, 10 right). Can add weights to the superset group if desired.",
  "W30221": "The basic core training I do 3-4 times/ week minimum 10 minutes, maximum 30 minutes! Sometimes all 8 exercises, 45 seconds on, 15 sec rest, 3 times each exercise.",
  "TS5829": "Threshold Workout",
  "TS5828": "Long run+6ST",
  "W30215": "This workout is designed to be an aerobic endurance run with 6x30-second strides at the end before the cool down to help focus on improving your form and speed. Strides should be a 7-8/10 RPE with a jog/walk recovery.",
  "W30216": "This workout is designed to be an easy run with 6x30-second strides in the middle of the total mileage to help focus on improving your form and speed. Strides are a 7-8/10 RPE with a jog/walk recovery",
  "W30213": "This 45-min bodyweight workout is designed to help runners build strength as part of their tranining journey in a home setting. No additional equipment required, but weights can be used for progression.",
  "W30214": "This track workout focuses on short distances such as 200, 400, and 800m in the Track & Field world. You will find yourself running at supramaximal speed for various distances in a pyramid setup.",
  "W30219": "This 5-10 minute warm-up should be done before every run. It is important not to rush through each exercise and gradually increase your heart rate, blood flow, and body temperature.",
  "TS5830": "Easy Run",
  "W30217": "This workout is designed to enhance both your uphill running strength and your ability to sustain a higher pace over a longer distance. After the warm up run 5x90 second hills at anaerobic endurance effort, using the downhill as recovery. Take an easy 3-4 minutes then run a 10 minute threshold on more flat/rolling terrain. Cool down.",
  "W30218": "This workout is designed to enhance both your uphill running strength and your ability to sustain a higher pace over a longer distance. After the warm up run 5x2 minute hills at anaerobic endurance effort, using the downhill as recovery. Take an easy 3-4 minutes then run a 12 minute threshold on more flat/rolling terrain. Cool down.",
  "TS5832": "Test",
  "Y1203": "12 weeks",
  "TS5831": "Recovery",
  "Y1202": "4 weeks",
  "Y1205": "All",
  "Y1204": "Half year",
  "Y1201": "Personal Running Record",
  "W30200": "This workout includes hinge, carry and push exercises. You can add this to your plan at least 2-3 times week to help with mobility.",
  "W30201": "30-min plyometric workout designed to increase your speed, power and endurance. Focus on your form instead of trying to complete a higher number of reps.",
  "S7711": "MTP - Running Training Plan",
  "S7713": "Endorphins Running Training Plan",
  "P12619": "8x1 min Intervals at 5k pace",
  "W30251": "This strength routine focuses on targeting your core and upper body strength to help improve your climbing skills.",
  "P12618": "Easy Run with 8x30 Strides",
  "W30252": "A targeted 10-15 min workout for your core from coach Sage. For Sage’s coaching services visit www.SageRunning.com",
  "W30250": "I believe that incorporating strength will allow you to stay injury-free and keep you running for your entire life. Commit to doing this 3-4 days a week and you will notice a difference!",
  "P12615": "Easy Run with Hill Strides",
  "W30255": "This workout is utilized by Team New Balance Manchester as their mid-distance athletes prepare for championship events. Consisting of intervals, this workout will help build your threshold.",
  "P12614": "4x3 min Intervals at 5k pace",
  "W30256": "This workout is designed to help you prepare for Marathon efforts without creating the stress on your legs that running for 3 hours would. Add this to your run training to maximize aerobic development",
  "P12617": "6x2 min Intervals at 5k pace",
  "W30253": "A full body strength routine with a focus on core stabilization, posterior chain activation, and other trail running specific movements.",
  "P12616": "Tempo Run",
  "W30254": "This routine has 5 exercises targeting your hips and glutes and can be done as a pre or post workout. And like ALL strength routines, know that you can always modify or progress any exercise!",
  "P12611": "4x4 min Intervals at 5k pace",
  "P12610": "Easy Run with 12x20 sec strides",
  "P12613": "Long Run",
  "P12612": "Easy Run with Hill Strides",
  "W30248": "This workout is designed to alternate between upper body and lower body. Start by completing this circuit 1-2 times through then continue to add weight and circuit reps every 2 weeks.",
  "W30249": "This routine can be completed in multiple rounds. Do one round as a warm-up for a strength workout or two or three rounds as a stand-alone workout.",
  "W30246": "This workout is designed to be run at a base pace, but include strides/pick ups for running efficiency. Build the pace for 30 seconds and then relax back into your easy aerobic endurance pace!",
  "W30247": "This runner focused program combines getting your heart rate up and burning those legs. It is the perfect workout for strengthening and targeting your running specific muscles.",
  "W30262": "During the running process, try to stay relaxed and keep your heart rate in the low-intensity aerobic endurance zone. Long-term exercise improves your endurance and sets a good foundation for marathon training.",
  "P12629": "Long Run",
  "W30263": "Recovery running mainly involves short-term, low-intensity training after some intense training sessions to enhance the body's metabolic circulation and relax nerve fatigue to a certain extent.",
  "W30260": "Improve your stride frequency through a number of flexibility exercises that enhance joint flexibility and strengthen muscle memory.",
  "W30261": "Improve your running stride through a number of leg and hip strength and flexibility training.",
  "P12626": "Aerobic Endurance Run",
  "W30266": "This workout will increase the exercise time for each set, providing better stimulation for aerobic endurance. Focus on recovery and breathing during rest periods to take on the next set as fresh as possible.",
  "P12625": "8x1 min intervals Intervals at 10k pace",
  "W30267": "In this workout, you should slightly increase the training pace as the distance/time of each set decreases. The rest time is at a ratio of 5:1 to maximize threshold improvement. Focus on recovery and breathing during rest periods to take on the next set as fresh as possible.",
  "P12628": "Aerobic Endurance Run",
  "W30264": "The MAF180 heart rate training method prioritizes easy and low intensity training. This workout is divided into percentages based on your maximum heart rate.",
  "P12627": "Long Run",
  "W30265": "Fartlek training originated in the 1930s and was founded by Swedish coach Gusta Hommel. In Swedish, fart means speed, lek means play, and together they mean speed play. Its original intention was to get rid of boring daily training.",
  "P12622": "10 min Tempo Run",
  "P12621": "Easy Run with 8x30 Strides",
  "P12624": "6x2 min Intervals",
  "T1165_desc": "Starting Position:\nSit with your back to the bench and your hands on the edge of the bench behind you.\n\nAction:\nChest, arms, shoulders and neck will force the body up at the same time, slowly bend the elbow, make the body sink, until the hips almost touch the ground, chest, arms, shoulders and neck will force the body back up at the same time, repeat to the recommended times.\n\nTip:\nPay attention to the rhythm and breathing during the exercise.",
  "T1220_desc": "-Starting Position:\nStart upside down, facing the wall, with your hands on the floor and arms straight. Keep your legs together and rest your feet on the wall. Core tight, torso and legs in a straight line.\n\n-Action:\nFlexing your elbows, slowly lower your body until your upper arms are nearly parallel to the floor. With your shoulders firing, extend your elbows to drive your body back to the starting position.\n\n-Tip:\nExhale as you push up and inhale as you descend.\nDo not over lock the elbow joint when extending the elbow. Stop training when experiencing discomfort.",
  "P12623": "6x1 min Intervals",
  "P12620": "Easy Run with Hill Strides",
  "W30259": "This workout is meant to get added to your weekly long run to increase the intensity of it but staying below threshold. It focuses on Aerobic Power effort. After the workout finish with easy running to complete your long run.",
  "T1283_desc": "-Starting Position:\nFeet apart, shoulder-width apart, lean forward slightly, knees slightly bent, keep body stable.\nArms hang naturally and hold the barbell bar in both hands with a slightly wider than shoulder-width grip.\n\n-Action:\nWith arms straight, lift the barbell forward on the axis of the shoulder joint. Once the upper arms are nearly parallel to the floor, pause briefly and slowly lower back to the starting position.\n\n-Tip:\nExhale as you lift and inhale as you lower.\nStop training if you experience discomfort.\nStabilize the body without swaying and avoid borrowing from the lower extremities.",
  "W30257": "Start with about 15 minutes of easy jogging to warm up, then begin. The workout is anywhere from 6-10x3:00 on/:90 off at threshold. After the fartlek, jog easy until you hit your day's volume goal.",
  "W30258": "This workout is meant to get added to your weekly long run to increase the intensity of it but staying below threshold. It focuses on Aerobic Power effort. After the workout finish with easy running to complete your long run.",
  "W30230": "This workout is designed to develop VO2max through short 4-min intervals based on Effort Pace.",
  "W30233": "60-min lower-body workout designed to increase power for runners. This workout is most effective closer (1-2 months) before a race. Make sure you have had some recent experience in the gym before completing this workout.",
  "W30234": "This track workout focuses on middle distance such as 1200m and 1600m. You will find yourself running at 5k race pace for various distances in a pyramid setup.",
  "W30231": "60-min full-body workout designed to improve general fitness and safe return to training after off season.",
  "W30232": "60-min lower-body workout designed to increase max strength around 4 compound exercises for runners. Make sure you are familiar with strength techniques before completing this workout.",
  "SQ7002": "VO2 Max:",
  "SQ7001": "VO2 Max",
  "SQ7003": "Max",
  "W30226": "The purpose of todays workout is to build your speed above 5k pace and extend the efforts. Be sure to run faster than normal 5k pacing as we look to increase your speed.",
  "W30227": "This workout is designed to introduce threshold development into short intervals of 5min based on Effort Pace.",
  "W30224": "This Fartlek workout requires medium to hard efforts to maintain your VO2 max and lactate threshold.",
  "W30225": "This 30 minute workout involves various length for each interval to improve your speed and endurance. Feel free to adjust the pace and duration based on your fitness level.",
  "W30228": "This workout is designed to develop threshold through long intervals of 10-15min based on Effort Pace.",
  "W30229": "During the 3min high-intensity, make sure you pace yourself to eventually reach a RPE of 8-9/10. During recovery, make sure to go very slow and bring HR down below 120bpm if possible.",
  "P12608": "Tempo 2x10 min",
  "W30240": "This workout is designed to maximize your lactate threshold development. We do this by first stressing your anaerobic capacity and then going into dedicated threshold intervals.",
  "P12607": "Tempo Run 10 min",
  "W30241": "This workout starts with 10 minutes of easy running to settle into your aerobic pace. You will then do 6x30 second intervals with 2 mins rest after each interval at 7-8 effort on a 1-10 scale.",
  "T1112_desc": "Starting Position:\nSitting in the sitting Position, sit on the thigh abductor and choose the appropriate weight.With your legs in place, squeeze the handle with both hands.The upper body remains stationary.\n\nAction:\nPush the machine out with your legs and exhale.Hold for a few seconds as you push to the maximum, then slowly pull your legs back into the Starting Position while inhaling.\n\nTips:\nKeep the upper body still and fixed at all times to avoid pulling.",
  "P12609": "Track Workout",
  "P12604": "Long Run",
  "W30244": "This workout is designed to be run at a base pace, but include strides/pick ups for running efficiency. Build the pace for 30 seconds and then relax back into your easy aerobic endurance pace!",
  "P12603": "Track Workout",
  "W30245": "This workout is designed to be run at a base pace, but include strides/pick ups for running efficiency. Build the pace for 30 seconds and then relax back into your easy aerobic endurance pace!",
  "P12606": "Track Workout",
  "W30242": "This 800m speed session, is ran as a marathon time predictor. The time it takes to do the 800m should equal close to your marathon time. - i.e. 3m30secs per set suggests a 3h30m marathon time.",
  "P12605": "Aerobic Endurance Run",
  "W30243": "Run with faster pace than your marathon pace for this workout to improve speed and endurance. Start off with easy jogging. Then kick up your pace for 1 min. Bring pace back to normal during each rest.",
  "P12600": "Race Day!",
  "P12602": "Aerobic Endurance Run",
  "P12601": "Shakeout Run with Strides",
  "T1273_desc": "-Starting Position:\nChoose one leg as the starting leg and slightly bend the other leg for balance.\nKeep your body upright, lean your back slightly forward, and swing your arms naturally down or slightly back to build up strength.\n\nAction:\nThe jumping leg is stomped quickly while the swinging leg is swung forward and upward, along with the arms swinging forward and upward to increase the height in the air.\nThe aerial position keeps the body extended and the core tight to maintain balance.\nThe aerial posture can be adjusted by swinging the arms and legs to minimize resistance. The swing leg swings back.\nThe jumping leg touches the ground on its toes, cushions itself by bending the knee, and jumps again with the force of the swinging leg swinging forward again and the active force of the jumping leg.",
  "W30237": "A 30-min bodyweight workout designed to increase lower-body and core strength, stability, and balance for uphill training.",
  "W30238": "Series in a flat road to improve your strength on the bicycle, that is, the capacity to endure more in a situation of high intensity (strength-resistance) and maximum intensity (strength-speed).",
  "W30235": "This workout is one of Kilian Jornet's favorites, intended to improve uphill racing capacity. During the rest periods, the goal is to run very easy (Z1) or rest entirely with no running.",
  "W30236": "90-min exhaustive interval workout designed to increase threshold point as well as active recovery. Best done on hilly terrain (100-200ft/mile).",
  "W30239": "Series in uphill. With this series we seek to work our anaerobic threshold and our VO2max doing short and high or very high intensity jobs.",
  "S5361": "Intervals.icu Training Plan",
  "TG5046": "Event Label",
  "TG5047": "Please enter the race name",
  "TG5048": "Name",
  "TG5049": "Next CP point",
  "TG5040": "Ended",
  "TG5041": "Live",
  "TG5042": "Scheduled",
  "TG5043": "Import Route",
  "TG5044": "Route has been imported",
  "TG5045": "Update Route",
  "T1157_desc": "Starting Position:\nKeep your legs together and your arms open in line with your shoulders.\n\nAction:\nUse your waist and abdomen to lift your legs high and swing alternately to the sides. Use your hands to keep your balance and swing to the recommended number of times.\n\nTip:\nIn the exercise process, pay attention to the body parts of the power, do not rely on the strength outside the waist and abdomen, exercise to maintain the rhythm, to avoid injury.",
  "TG5057": "部分成员未开通编辑权限",
  "TG5058": "E",
  "TG5059": "W",
  "TG5050": "Estimated Time to Next Checkpoint",
  "TG5051": "Est. Finish Time",
  "TG5052": "Distance to Finish",
  "TG5053": "Not started",
  "TG5054": "Offline",
  "TG5055": "Delete the race?",
  "TG5056": "No editing rights",
  "S5356": "StrideOn Training Plan",
  "TG5024": "Only unprocessed users can be selected",
  "TG5025": "You can create up to 20 groups. Please delete some before creating a new group.",
  "TG5026": "This group supports up to 250 members. Please delete some before adding a new member.",
  "TG5027": "Your team supports up to 5000 members.",
  "TG5028": "The maximum team capacity of 5000 members is reached. Please create a new team for remaining members.",
  "TG5029": "Remove members",
  "TG5020": "The daily invitation limit has been exceeded, please use other invitation methods",
  "TG5021": "The following users are frequently invited, please use other invitation methods",
  "TG5022": "Invalid email address",
  "TG5023": "Link Invitation",
  "T1085_desc": "Starting Position:\nAdjust the sling to place the handle at chest height.Facing the suspender, reverse grip.Keep your body straight, back and waist not bent, lean back, straight elbows.\n\r\nAction:\nSlowly bend your elbows and pull yourself up, using only your biceps to do this without any other force.At the top of the action, after a short pause, slowly lower yourself to the Starting Position.\n\r\nTips:\nNote the effectiveness of target muscle group training.",
  "TG5035": "Please name your group first",
  "TG5036": "Event Schedule",
  "TG5037": "Event Name",
  "TG5038": "Routes",
  "TG5039": "Add new run",
  "TG5030": "Please name your group (Required)",
  "TG5031": "Search Members",
  "TG5032": "Select All",
  "TG5033": "Selected：{OvO}",
  "TG5034": "Rename",
  "R2008": "Planned Fatigue",
  "R2009": "Actual Fatigue",
  "R2002": "Plan:",
  "R2003": "Completion:",
  "R2001": "This week",
  "R2006": "Planned Load Impact",
  "R2007": "Actual Load Impact",
  "R2004": "Planned Base Fitness",
  "R2005": "Actual Base Fitness",
  "TG5082": "Select Data",
  "TG5083": "Event Date",
  "S5329": "AlpiTraining Training Plan",
  "TG5084": "Minimum map scale",
  "TG5085": "Upload logo (image size ratio 1:1)",
  "TG5086": "Heart rate warning",
  "TG5087": "SOS",
  "TG5088": "Stayed in place for 10 min！",
  "TG5089": "Heart rate is too high!",
  "S7984": "Eèµ·è·‘ Training Plan",
  "S5328": "Enduco Training Plan",
  "S6659": "Ultra Trail Coaching Training Plan",
  "TG5080": "Avg. Pace on route",
  "S7987": "InchRun Training Plan",
  "TG5081": "Filter",
  "R2013": "Next week",
  "R2011": "Week Events",
  "R2012": "Last week",
  "TG5093": "Paused",
  "TG5094": "Race bib",
  "TG5095": "Import Race bib",
  "TG5096": "Download the template file",
  "TG5097": "The file size cannot exceed 50MB, and no more than 500 data items can be imported at a time.",
  "R2010": "Training phases",
  "TG5098": "The import file is empty, please check the file",
  "TG5099": "The file data exceeds 500, please check the file",
  "TG5090": "Heart rate is too high",
  "TG5091": "SPO2",
  "TG5092": "Stay too long",
  "TG5068": "Estimated Check-in",
  "TG5069": "Est. Finish Time",
  "TG5060": "S",
  "TG5061": "N",
  "TG5062": "Choose Map",
  "TG5063": "Search for participants",
  "TG5064": "Basic data",
  "TG5065": "Time data",
  "TG5066": "Distance data",
  "TG5067": "Connected",
  "T1326_desc": "-Starting Position:\nSit in a seated position with your feet open and shoulder width apart. Place one end of the elastic loop over the instep of your foot and secure the other end away from your foot. Point your toes forward.\n\n-Actions:\nDrive the toes inward with ankle power. Reach maximum amplitude and slowly return to the starting position.\n\n-Tip:\nExhale on internal rotation and inhale on return.\nStop training if you experience discomfort.\nAdjust the amount of resistance according to the elasticity of different elastic bands.",
  "S5331": "AlpiTraining Training Plan",
  "TG5079": "Target HR",
  "TG5071": "Share",
  "TG5072": "This link is for public sharing",
  "TG5073": "The QR code is valid within 7 days",
  "TG5074": "Save the QR code",
  "TG5075": "Share publicly",
  "TG5076": "Event Start Time",
  "TG5077": "Mandatory Rest Time",
  "TG5078": "Distance on route",
  "T1222_desc": "-Starting Position:\nStanding position, body straight, arms crossed for balance or holding on to a support point.\n\n-Actions:\nSupport the ground with one leg, keeping the torso stable, straighten the other leg and swing the leg back and forth with the hip joint as the axis. Try to keep the leg straight and swing evenly.\n\nTip:\nKeep breathing during the swing.\nIncrease the amplitude of the swing as much as possible based on flexibility.\nKeep your core tight and your torso stable to avoid swaying during the swing.",
  "TG5070": "Next CP point",
  "P11049": "3x 1 mile at 5k pace with 2-3 Min recovery",
  "P11048": "12x400m \n1-4 at 5k pace \n5-8 at 3k pace\n9-12 at mile pace",
  "P12379": "Tempo",
  "P11045": "400m runs at 5k pace (90sec rest)\n600m at 5k pace (2min rest) \n1000m at 5k pace (3min rest)\n600m at 5k or faster pace (2min rest)\n400m at 5k or faster pace (90sec rest)",
  "P12376": "Long Run",
  "P11044": "Complete 8-10 sets of 600m runs at 5k pace with a 2 minute recovery.",
  "P12375": "Long Run",
  "P11047": "Complete 5-6 1000m runs at 5k pace with a 2-3min recovery",
  "P12378": "Long Run",
  "P11046": "3-5x 1000m/400m. \n\n1000m at 5k pace \n400m at mile pace \n2-3 Min rest in between",
  "P12377": "Long Run",
  "P11052": "6-8x 1000m at threshold pace. 60-90 second recovery.",
  "P12383": "Tempo",
  "P11051": "12-15 300m runs at mile pace.",
  "P12382": "Tempo",
  "P11054": "2-3 2mile at threshold pace",
  "P12385": "Tempo",
  "P11053": "Complete 4 times \n3min on, 2min off\n1min on, 1min off",
  "P12384": "Tempo",
  "P11050": "400-800-1200-mile-1200-800-400 at 5k pace, 90 second recovery after 1200 & mile",
  "P12381": "Tempo",
  "P12380": "Tempo",
  "T1385_desc": "-Starting Position:\nIn a seated position, place the foam shaft underneath the relaxed leg, in contact with the back of the thigh, near the knee. With your hands on the ground and your support leg bent at the knee, power up your hips and press the back of your thighs against the foam shaft.\n\n-Action:\nWith a concerted force from the support areas, roll the foam shaft toward a position near the hip and then back near the knee.\nAfter completing the roll on one side, follow the same method for the front side of the other thigh.\n\n-Tip:\nTake care to control the speed of the roll.\nYou can increase the relaxation by resting the supporting leg in front of the relaxing leg.\nSmall rolls or squeezes can be performed by stopping and adding pressure to areas of muscle tension or sore spots.",
  "P11059": "The goal today is to get acclimated with the water and feel comfortable. You're swimming 100's at 50-60% with a 30 second recovery between",
  "P11056": "4x mile at threshold pace with 90 seconds recovery",
  "P12387": "Tempo",
  "P11055": "3 miles at threshold pace, 3 Min recovery. 1 mile cut down.",
  "P12386": "Tempo",
  "P11058": "The goal today is to get in base miles. Time on the saddle!",
  "P12389": "Easy",
  "P11057": "50-60 mins run, 20min increasing pace to marathon effort, 10 Min easy.",
  "P12388": "Tempo",
  "P11063": "Giving you a longer set in the middle. We want to build muscular endurance in the water.",
  "P12394": "Easy",
  "P11062": "Again, this can be a run or walk. The goal with week 1 was to get you moving and completing workouts. Enjoy this as we build more in the future!",
  "P12393": "Easy",
  "P11065": "1st set of 100's is warm up. swim at 50-60%. 2nd set of 100's is descending (building). 1st 100 is at 60%, 2nd 100 at 75% and 3rd 100 at 90%. 200 easy cool down",
  "P12396": "Easy",
  "P11064": "The goal is to increase your distance today vs last weekend. Doesn't need to be fast, just keep things at a manageable effort (zone 2 heart rate)",
  "P12395": "Easy",
  "P12390": "Easy",
  "P11061": "building time while riding. This doesn't need to be tough or exhausting. Heading out for a ride and enjoying time!",
  "P12392": "Easy",
  "P11060": "You are free to walk/run if needed. The important thing today is moving for 25 minutes. Building your endurance!",
  "P12391": "Easy",
  "T1053_desc": "Starting Position:\nKeep seated on the instrument, step on the pedals in front of you, bend your knees slightly, hold the triangle handle in both hands, extend your arms forward, keep your waist and abdomen fixed, and raise your chest.\nstart\nUse the strength of your back muscles to pull the handle to your abdomen, pulling your shoulders and elbows as far back as possible until the handle touches your midsection.Control reduction with latissimus dorsi muscle strength after a brief stay.\n\r\nTips:\nKeep your elbows close to your rib cage and control your speed.",
  "Y5004": "Time",
  "Y5005": "Avg. Speed",
  "P11027": "2 mile warm up and then into 2x 5 mile marathon pace, 1 mile recovery... 1 mile cool down after",
  "P12358": "Easy",
  "Y5002": "Date",
  "P11026": "The goal today is 10 miles total. warm up easy and then cool down after",
  "P12357": "Uphill / Flat intervals at Threshold",
  "Y5003": "Distance",
  "P11029": "2 mile warm up easy and then into 2x6 miles marathon pace, 2 mile recovery. cool down after with light walk and stretch",
  "P11028": "3 mile warm up easy and then into 10 miles steady at marathon pace. 3 mile easy jog cool down after",
  "P12359": "Strength",
  "Y5001": "Recent Activities",
  "P11023": "light 10 min warm up into 4x2 mile at marathon pace, 1 mile easy recovery mile. cool down after",
  "P12354": "400m Repetitions",
  "P11022": "26.7 miles because running the tangents is very difficult. Target slightly below 6:52/mile to accommodate for the extra distance. Go get em!",
  "P12353": "Uphill / Flat intervals at Threshold",
  "T1189_desc": "Starting Position:\nStand with the elastic strap on the side of your body. Pull the elastic strap with your hands to the standing position and fix the elastic strap.\n\nAction:\nKeep the length of the elastic band constant and bend the knees to complete the squat.Repeat the squat to the recommended number of times.\n\nTip:\nKeep your arms straight. Take off and fall at a constant speed.\n\nPractical application:\nImprove the anti-rotation ability of the core horizontal plane, which is beneficial to reduce the torso shaking during running and improve running efficiency.",
  "P11025": "3 mile warm up into 8 miles steady at marathon pace. cool down after with 2 miles at light effort",
  "P12356": "Tempo",
  "P11024": "10 min warm up into 3x3 mile marathon pace. cool down after",
  "P12355": "Long Run",
  "P11030": "2 mile warm up followed by 2x8 mile marathon pace. 1 mile recovery between and then a light cool down walk and stretch",
  "P12361": "400m Repetitions",
  "P12360": "2km Repetitions",
  "P11032": "1 mile warm up. 10x800 at VO2 pace. 400 meter jog between. cool down after",
  "P12363": "Easy",
  "P11031": "2 mile light warm up.. 14 miles steady at intended marathon pace. 2 mile cool down after",
  "P12362": "400m Repetitions",
  "P11038": "Keep a steady pace within 5’00/km.",
  "P12369": "Long Run",
  "P11037": "easy 10 min warm up. 6x1 mile at threshold pace, 1/2 mile easy recovery. be sure to cool down after with light walk and stretch.",
  "P12368": "Easy",
  "P11039": "30 minutes on the bike",
  "P11034": "2 mile light.. just getting on your feet and keeping it light",
  "P12365": "Tempo",
  "P11033": "800's. going to warm up and then go into 8x800 V02 effort. light easy 400m walk/jog recovery. cool down after",
  "P12364": "Long Run",
  "P11036": "12 miler at aerobic endurance.. goal today is to build base without running too fast",
  "P12367": "Easy",
  "P11035": "1 mile warm up, 3 miles threshold, 1 mile recovery, 3 miles threshold. cool down",
  "P12366": "Uphill / Flat intervals at Threshold",
  "P11041": "Complete 12-16 200m runs at 5k pace with 200m recovery jog.",
  "P12372": "Long Run",
  "P11040": "10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected.",
  "P12371": "Long Run",
  "P11043": "4-5 sets of 800/300. 800s at 5k pace, 300s at mile pace. 90 seconds recovery between everything.",
  "P12374": "Long Run",
  "P11042": "Complete 10-12 400m runs at 5k pace, with a 75-90 second recovery jog.",
  "P12373": "Long Run",
  "P12370": "Long Run",
  "TG5002": "Create A New Team",
  "TG5003": "Team Name",
  "TG5004": "Team Photo",
  "TG5005": "Add Photo",
  "P11089": "long ride. should be able to have a conversation while riding. Ensure your heart rate stays in zone 2.",
  "TG5006": "Please enter the team name (required)",
  "P11088": "3x100 warm up, 500 at endurance pace, 2x100 cool down",
  "TG5007": "Please enter the team intro (required)",
  "TG5008": "This information is required",
  "TG5009": "Please enter name",
  "P11096": "Active recovery today. 2x100 warm up, 2x300 endurance pace, 2x100 cool down",
  "SQ1001": "(12 Weeks)",
  "P11095": "Longer day on the bike with harder efforts. Hydration and nutrition are important!",
  "SQ1002": "(4 Weeks)",
  "P11098": "3x100 warm up, 800 smooth and steady. Swim this at whatever pace you need to in order to finish it. 2x100 cool down",
  "P11097": "The goal today is get in base miles. active recovery week",
  "P11092": "Race intensity workout. warm up followed by 4x10 min Z4, 5 min Z2. Focus on maintaining intensity.",
  "P11091": "3x100 warm up, 600 at endurance pace, 3x100 at 90%, 2x100 cool down",
  "P11094": "zone 2 run mixing in z4 pick ups",
  "P11093": "4x100 warm up, 3x200 where each 50 gets faster. You will go 50 {'@'} 70%, 50{'@'} 80%, 50{'@'} 90%, 50 {'@'} 95%, 2x100 speed, 3x100 cool down",
  "TG5001": "Create Team",
  "P11090": "Building time at tempo. This will help your 5k abilities. Be sure to alternate between zone 3 and zone 2",
  "TG5013": "Please enter email address",
  "TG5014": "200 mailboxes can be added at the same time, the mailbox accounts need to be separated by \",\" or \";\"",
  "TG5015": "Send email",
  "TG5016": "Sending",
  "TG5017": "Sent successfully",
  "P11099": "longer ride with effort. 3x20 zone 3 with 5 min zone 2 recovery. Off the bike run",
  "TG5018": "The following account failed to send, please try again",
  "TG5019": "Single invitation limit exceeded",
  "TG5010": "{OvO} selected",
  "TG5011": "To be agreed",
  "TG5012": "Email invitation",
  "P11067": "light warm up followed by 20 min ride. Then straight off the bike into a 25 min run.",
  "P12398": "Uphill / Flat intervals at Threshold",
  "P11066": "long ride day. 1:10 total on the bike in zone 2 heart rate. Be sure to hydrate!",
  "P12397": "Easy",
  "P11069": "relaxed base pace. running 30 minutes at Z2",
  "T1184_desc": "Starting Position:\nKeep your upper body in the push-up position. Bend your lower knees and hold the floor. Place your lower legs behind your hips without touching the ground.\n\nAction;\nUsing chest and arm strength, the body slowly sinks until the tip of the nose is about to touch the ground. After a short stay, the body slowly recovers.Repeat to recommended times.\n\nTip:\nImprove the quality of your movements. Keep your upper body straight as you rise and fall, keeping your elbows at your sides.",
  "P11068": "Running 25 min steady at zone 2 heart rate. Focus on keeping your heart rate in the zone the entire time.",
  "P12399": "Uphill / Flat intervals at Threshold",
  "P11074": "Today should be an easier day. 20 minutes at zone 2 heart rate.",
  "P11073": "40 min zone 2 run. A longer day. Be sure to keep heart rate in zone 2. As you train longer, your heart rate drifts higher. It is okay if you have to slow down in order to maintain your heart rate.",
  "P11076": "30 min zone 2 cycling. Enjoy the day!",
  "P11075": "20 min Zone 2 run off the bike. settle into heart rate and maintain.",
  "P11070": "We are starting to add in some intensity. The goal today is to alternate between tempo and endurance.",
  "T1058_desc": "Starting Position:\nKeep standing and hold one dumbbell with each hand in front of your thighs, palms facing your body.\n\r\nAction:\nRaise the dumbbells straight up by raising your shoulders and lower them back after a short pause.\n\r\nTips:\nKeep your arms extended throughout.",
  "P11072": "Long ride. Building endurance. Focus on maintaining zone 2 heart rate throughout. You will also need to hydrate and potentially take in some nutrition on this ride.",
  "P11071": "light 25 min Z2 run",
  "T1254_desc": "-Starting Position:\nStand with your feet shoulder-width apart, keep your body upright and your hands hanging naturally at the side of your body.\n\n-Action:\nKeep your legs straight (slightly bent at the knees for hamstring tightness), hands close to the toes, and stomach to the thighs.\nReach maximum amplitude and hold for a while or move up and down in small increments to feel the stretch in your lower back and the back of your gluteals and hamstrings.\n\n-Tip:\nAdjust the range of motion based on flexibility; less flexible can increase the spacing between feet.",
  "SQ1007": "Today",
  "SQ1008": "(24 Weeks)",
  "P11078": "3x10 minutes at zone 3 with 3 min recovery at zone 2. Straight out of the swim and onto the bike.",
  "SQ1005": "Time (hh:mm)",
  "P11077": "Great day to go find a 5k race. Otherwise, complete the workout as planned",
  "SQ1006": "Average",
  "SQ1003": "Training Load",
  "P11079": "Goal today is to build time in tempo while also maintaining base. You are running directly off the bike with this workout.",
  "SQ1004": "Distance (km)",
  "P11085": "2x100 warm up, 6x100 {'@'} 90%, 2x100 cool down",
  "P11084": "long run with 45 minutes at zone 2.",
  "P11087": "Building intensity today. warm up followed by 4x8 minutes at threshold.",
  "T1206_desc": "Please follow your training program for 4-finger hang or 3-finger hang. We generally don’t recommend 2-finger hang unless you have specific training goals, to prevent injury. The same rule applies to the depth of the hold as well.",
  "P11086": "base run",
  "P11081": "base run at zone 2",
  "P11080": "building effort every 5 minutes",
  "P11083": "Longer day on the bike with more tempo. 3x15 min at zone 3. Work to maintain steady pacing and stay hydrated!",
  "P11082": "2x100 {'@'} 50%, 2x200 {'@'} 75%, 6x100 {'@'} 90%, 2x100 cool down",
  "T1245": "Decline Push-Up",
  "T1246": "Calf Stretch",
  "T1243": "Dead Bug",
  "Y1502": "More charts",
  "T1244": "Glute Stretch",
  "Y1501": "Displayed charts",
  "T1241": "Incline Push-Up",
  "T1242": "Fingertip Push-Up",
  "T1240": "Frog Pose",
  "T1249": "Bird-Dog Balance",
  "T1247": "Chest Stretch",
  "T1248": "Thoracic Spine Rotation",
  "T1234": "Cat-Cow Stretch",
  "T1235": "Pike Push-Up",
  "T1232": "Wide Grip Push-Up",
  "T1233": "Donkey Kicks",
  "P12307": "Core Workout",
  "T1230": "Saw Plank",
  "P12306": "Core Workout",
  "T1231": "Wall Sit",
  "P12309": "Lower Body- W1",
  "P12308": "Core Workout",
  "P12303": "Core Workout",
  "P12302": "Dynamic Warm-up",
  "P12305": "Core Workout",
  "P12304": "Core Workout",
  "T1238": "Plank with Lateral Movement",
  "T1239": "Plank with Rotation",
  "P12301": "Dynamic Warm-up",
  "T1236": "Straight-Leg Run or Bounding",
  "P12300": "Dynamic Warm-up",
  "T1237": "Offset Push-Up",
  "T1267": "Inner Thigh Stretch",
  "T1268": "Outer Thigh Stretch",
  "T1265": "Tricep Stretch",
  "T1266": "Hamstring Stretch",
  "T1263": "Lateral Leg Swings",
  "T1264": "Bicep Stretch",
  "T1261": "Diamond Push-Up",
  "T1262": "Greatest Stretch",
  "T1269": "Knee Hug",
  "G2018": "Please upload pictures in jpg, png, jpeg format",
  "G2017": "Avatar preview",
  "G2016": "Click to upload avatar",
  "G2015": "Edit avatar",
  "G2014": "Allow team to view historical data",
  "G2013": "Please enter a nickname",
  "T1260": "Straight-Leg Hops",
  "G2012": "Please enter your personal introduction",
  "G2011": "Upload media",
  "G2010": "Change Photo",
  "T1256": "Quadriceps Stretch",
  "T1257": "Standing Knee-to-Elbow",
  "T1254": "Standing Forward Bend",
  "T1255": "Standing Hamstring Curl",
  "T1252": "Supine Knee Tucks",
  "T1253": "Close Grip Push-Up",
  "T1250": "Supine Oblique Wood Chop",
  "T1251": "Supine Cobra",
  "T1258": "Lucky Cat",
  "T1259": "Plank Jacks",
  "G2009": "Introduction",
  "G2008": "Unit",
  "G2007": "Weight",
  "G2006": "Date of Birth",
  "T1353_desc": "-Starting Position:\nRope pulley adjusted to ankle height. Stand in the center of the gantry with legs open and shoulder-width apart, knees slightly bent, and hands holding the handles of the ropes on opposite sides, palms facing each other.\n\n-Action:\nThe middle deltoid bundle powers up to pull up the rope, with the arms on each side held sideways and flat, just until they are parallel to or slightly below the shoulders.\nSlowly lower your arms back to the starting position.\n\n-Tip:\nExhale as you pull up and inhale as you lower down.\nIn addition to bilateral lateral raises, you can also perform unilateral lateral raises. The movement points are similar, with the difference being that you need to immobilize the arm on one side to ensure body stability.\nThe elbow is slightly bent to minimize stress on the elbow.",
  "G2005": "Female",
  "G2004": "Male",
  "G2003": "Nickname",
  "G2002": "Profile Picture",
  "G2001": "Personal Information",
  "T1201": "Bounce A Boat With A Lunge",
  "T1202": "Open Hand Grip",
  "T1200": "Bounce A Boat",
  "P11009": "light warm up into 2x7 mile marathon pace. keep it steady and focused on goal pace. cool down after",
  "P11008": "2 mile warm up into 4x3 mile marathon pace with 0.5 mile recovery segments. easy cool down walk and stretch after",
  "P12339": "400m, 200m, 100m Repetitions",
  "P11005": "3 mile warm up followed by 8 miles at marathon pace. goal today is to dial in pacing over longer durations. 2 mile cool down easy",
  "P12336": "5km Repetitions",
  "T1209": "Secondary Muscle Groups",
  "P11004": "light warm up into 2x4 miles at marathon pace with a 2 mile recovery. cool down after. Be sure to get 12+ miles total",
  "P12335": "3km Repetitions",
  "P11007": "2 mile warm up followed by 2x5 mile marathon pace. light 2 mile recovery between. cool down after",
  "P12338": "400m, 200m, 100m Repetitions",
  "T1207": "Indoor Rower",
  "P11006": "The goal today is 10 miles at aerobic endurance warm up easy and then cool down after",
  "P12337": "400m, 200m, 100m Repetitions",
  "T1208": "Primary Muscle Groups",
  "P11001": "the goal today is to prep the legs for race day",
  "P12332": "Full Body-W8",
  "T1205": "Hang with 90 Degree Elbow",
  "P11000": "light warm up and then 6 miles aerobic endurance. easy run overall!",
  "P12331": "Full Body-W7",
  "T1206": "Hang with 135 Degree Elbow",
  "P11003": "10 min warm up followed by 4x2 miles at marathon pace. light recovery between intervals.",
  "P12334": "2km Repetitions",
  "T1203": "Half Crimp",
  "P11002": "Due to not always running the tangents (Shortest route on course), we have put this at 26.7 miles. running between 7:27-8:12/mile pace will result in 3:15-3:35 finishing time",
  "P12333": "Easy",
  "T1204": "Slope Hang",
  "P11010": "21 miles in total today with 10 being at marathon pace, an additional 8 at aerobic endurance effort.",
  "P12341": "Easy",
  "P12340": "Easy",
  "P11019": "warm up mile. then its 8x 1 mile building with 0.25 aerobic endurance, 0.25 aerobic power, 0.25 threshold, 0.25 anaerobic endurance",
  "P11016": "light warm up mile into 7 miles aerobic power. focus on maintaining good form!",
  "P12347": "Easy",
  "P11015": "4 mile base run. relax and maintain good form",
  "P12346": "Easy",
  "P11018": "1 mile warm up, 10x 400 meters threshold, 400 meters above threshold. easy 400 meter walk/jog recovery",
  "P12349": "Easy",
  "P11017": "800's. going to warm up and then go into 8x800 V02 effort. light easy 400m walk/jog recovery. cool down after",
  "P12348": "Easy",
  "P11012": "1 mile warm up, and then into 6 miles tempo (aerobic power). cool down after",
  "P12343": "Easy",
  "P11011": "22 miles with 2x8 miles at marathon pace. cool down after with easy walk and stretch",
  "P12342": "Easy",
  "P11014": "light warm up mile, 2x3 mile threshold, 1 mile recovery",
  "P12345": "Easy",
  "P11013": "running 5x1k at threshold pace with a 1 min standing recovery",
  "P12344": "Easy",
  "P12350": "Easy",
  "P11021": "2. mile easy shakeout... just keep it light and save legs for race day!",
  "P12352": "Easy",
  "P11020": "the goal today is to prep the legs for tomorrow.. run easy with 4x openers",
  "P12351": "Easy",
  "E9022": "Account migration, please log in later",
  "T1223": "Prone Cobra",
  "T1224": "Lunge Pulls",
  "T1221": "Inverse Nordic Curl",
  "T1222": "Leg Swing Front and Back",
  "P12318": "Full Body-W6",
  "P12317": "Full Body-W5",
  "T1220": "Handstand Push-Up",
  "P12319": "Upper Body and Core-W4",
  "P12314": "Upper Body and Core-W2",
  "P12313": "Full Body-W4",
  "P12316": "Upper Body and Core-W3",
  "T1229": "Glute Bridge Hold",
  "P12315": "Lower Body-W3",
  "P12310": "Upper Body and Core-W1",
  "T1227": "Clapping Push-Up",
  "T1228": "Shoulder Stretch",
  "P12312": "Lower Body-W2",
  "T1225": "Walking Lunges",
  "P12311": "Full Body-W1",
  "T1226": "Reverse Lunge",
  "T1212": "A-Skips",
  "T1213": "B-Skips",
  "T1210": "Muscle Groups",
  "T1211": "V-Sit Hold",
  "P12329": "Lower Body-W8",
  "P12328": "Lower Body-W7",
  "P12325": "Upper Body and Core-W8",
  "P12324": "Upper Body and Core-W7",
  "P12327": "Lower Body-W6",
  "T1218": "Single-Leg High Knee Jump",
  "P12326": "Lower Body-W5",
  "T1219": "Single-Leg Hip Bridge",
  "P12321": "Lower Body-W4",
  "T1216": "Side Plank with Leg Raise",
  "P12320": "Full Body-W2",
  "T1217": "Lateral Squats or Side Squats",
  "P12323": "Upper Body and Core-W6",
  "T1214": "C-Skips",
  "P12322": "Upper Body and Core-W5",
  "T1215": "Back Stretch",
  "P12330": "Full Body-W3",
  "S5407": "iDOSPORT Training Plan",
  "T1026_desc": "Starting Position:\nStand with feet, knees slightly bent, chest out, belly in, waist straight, body slightly forward, upper arm clamp ribs and remain motionless.\n\r\nAction:\nHold the base of the rope in both hands, palms up, and slowly press down until the arms are nearly straight.Pause briefly and tighten for 1-2 seconds. Return slowly.\n\r\nTips:\nYou can't stretch by body gravity, you just move your forearms.",
  "C5001": "Charts Library",
  "S5421": "i-Run Club Training Plan",
  "C5002": "Click edit to customize the dashboard",
  "C5003": "Edit",
  "C5004": "Delete",
  "C5005": "Drag",
  "C5006": "Done",
  "C5007": "Add Chart",
  "C5008": "Fitness Analysis",
  "C5009": "Training Analysis",
  "T1289": "Hip Thrust",
  "T1287": "Romanian Deadlift",
  "T1288": "Military Press",
  "T1285": "Power Clean",
  "T1286": "Behind the Neck Press",
  "T1283": "Barbell Front Raise",
  "T1284": "Barbell Good Morning",
  "T1150_desc": "Starting Position:\nStart on all fours. Stretch your right arm out in front of you, then extend your left leg behind you. This should resemble a bird-dog, pointing out the birds.\n\nAction:\nWhile holding the position, bring your extended limbs back to the starting position, then extend out again and repeat.\n\nTip:\nFocus on from by keeping your neck in line with your spine, your hips level and the extended limbs straight.",
  "T1281_desc": "-Starting Position:\nFeet apart, shoulder-width apart, lean forward slightly, knees slightly bent, keep body stable.\nArms hang naturally and hold the EZ bar in both hands with a slightly wider-than-shoulder-width grip.\n\n-Action:\nKeeping your upper arms stationary, use your elbows as a fulcrum to bend the EZ bar upward. Pause briefly after reaching maximum amplitude and slowly return to the starting position.\n\n-Tip:\nExhale on the way up and inhale on the way down.\nStop training if you experience discomfort.\nStabilize the body without swaying and avoid borrowing from the lower extremities.\nYou can perform this movement in a seated position or in a pastor's chair.",
  "T1281": "EZ Bar Curl",
  "T1282": "Front Squat",
  "T1280": "Prone W's",
  "T1278": "Prone Y's",
  "T1279": "Prone T's",
  "T1276": "Prone A's",
  "T1277": "Prone I's",
  "T1274": "Lunge Stretch",
  "T1275": "Single-Leg Calf Raise",
  "T1272": "Toe Touch Sweep",
  "T1273": "Single-Leg Hops",
  "H9011": "Total messages: {num}",
  "H9010": "Excessive",
  "H9002": "Extraordinary",
  "H9001": "Efficiency",
  "H9004": "Good",
  "H9003": "Good",
  "H9006": "Poor",
  "H9005": "Fair",
  "H9008": "Mild",
  "H9007": "Minor",
  "T1270": "Crossbody Calf Hug",
  "T1271": "Quad Stretch with Reach",
  "H9009": "Moderate",
  "H9020": "Send",
  "H9022": "Water Temperature",
  "H9021": "You can't reply to this message unless you are in the team.",
  "H9013": "{name1} replied to {name2}.",
  "H9012": "Reply",
  "S6715": "GENEFIT Training Plan",
  "H9015": "Send message",
  "H9014": "Write a note to your coach or team",
  "H9017": "Cancel reply",
  "H9016": "Message has been sent successfully.",
  "H9019": "Reply to {name}:",
  "H9018": "Reply has been sent successfully.",
  "T1288_desc": "-Starting Position:\nStanding Position. Keep your torso slightly back and core tight to keep your torso stable.\nHold a barbell in your hands with a slightly wider-than-shoulder-width grip and small arms perpendicular to the floor. Place the barbell in a clavicular or upper chest position with elbows slightly forward, tightening the shoulder blades and core.\n\n-Action:\nPush vertically upward, tilting your head back slightly to allow the barbell to track away from your chin (do not over-tilt your lumbar spine).\nReach the highest point with your arms straight, barbell directly above your head, and torso straight.\nLower the barbell back to its original position along the same trajectory.\n\n-Tip:\nExhale on the upward push and inhale on the lowering.\nStop training if you experience discomfort.\nKeep your body stable and do not sway.",
  "Y1519": "Training Effect is determined by training load per minute and evaluates how your training impacts both your aerobic system (from cardio building activities) and anaerobic system (from high-intensity interval training). What divides these two groupings is your Lactate Threshold. Generally, a lower load per minute below the lactate threshold intensity will help your aerobic fitness and a higher load above lactate threshold intensity will improve your anaerobic fitness. Both the aerobic and anaerobic training effects have the same scale from 0-5+ or inefficient to overreaching.\n\nThere are 6 different types of aerobic and anaerobic training effects.\nInefficient (0-0.9): Minimal effect on fitness\nRecovering (1.0-1.9): Good for recovery but low on fitness improvement\nMaintaining (2.0-2.9): Maintaining fitness\nImproving (3.0-3.9): Improving fitness if repeated 2-4 times per week\nOptimized (4.0-4.9): Improving fitness efficiently if repeated 1-2 times per week\nOverreaching (5.0-5.9): Improving fitness significantly with sufficient recovery or may lead to overtraining.",
  "Y1518": "When you add workouts and training to the Calendar, 7-Day Activity chart will display the planned and completed metrics to help you review if your training goals are being met. \nThe chart will include a breakdown of intensity (easy/medium/hard) if you complete non-scheduled activities.",
  "Y1515": "VO2 Max is the maximum amount of oxygen your body can consume during training. A higher VO2 Max usually means better fitness. COROS estimates VO2 Max based on activity data including heart rate and pace from your recent road runs. VO2 Max usually does not change drastically in the short term.",
  "Y1514": "Resting heart rate is the lowest heart rate reading detected during the day. Please wear your COROS watch throughout the day including when you sleep. Resting heart rate for adults generally ranges between 60 to 100 beats per minute. Athletes can have lower resting heart rates around 40 beats per minute. Your resting heart rate may increase over time due to fatigue, illness, or a loss of fitness. \nResting heart rate receives daily updates on the EvoLab summary page of the COROS app and Training Hub. Please manually input your resting heart rate in the profile settings regularly to ensure accurate calculations of EvoLab metrics and training zones.",
  "S6711": "vRace Training Plan",
  "Y1517": "Provides distance zones based on 6 different distances for all of your runs in the past 4 weeks.\nZone 1: fewer than 5km\nZone 2: 5km – 9.999km\nZone 3: 10km – 14.999km\nZone 4: 15km – 19.999km\nZone 5: 20km – 24.999km\nZone 6: 25km or above",
  "Y1516": "EvoLab provides race time and race pace estimates for 5k, 10k, half marathon, and full marathon based on your past 6 weeks of training. With this race predictor, you can plan your race strategy accordingly.\n\nThe race predictor may be affected by factors including activity history, resting heart rate and maximum heart rate. To aid in accuracy, make sure to set up your heart rate properly and upload your past training history. Race time predictions do not factor in variables such as weather, stress, or course difficulty. \n\nYou can also edit your race predictor on the COROS app if you recently started using EvoLab and want to receive accurate fitness evaluations sooner. Manually updating the race predictor will affect running-related features including marathon level, Efficiency Score, and more.",
  "Y1511": "Each training phase may focus on a different intensity. It is usually recommended to start off with low intensity early in the season and gradually increase to medium and hard training. 4-Week Intensity Distribution breaks down your past 4 weeks training based on threshold zones to help you understand if it aligns with your plan. If your goal is to train hard but the 4-week intensity distribution shows that most of the training is easy, it is time to adjust your training focus and increase the intensity to spend more time in higher threshold pace zones.\n\nThere are 3 different intensity levels to categorize your road running. Threshold heart rate zones are used for non-road running activities.\nEasy: Threshold pace zone 1 or below.\nMedium: Threshold pace zone 2 and 3.\nHard: Threshold pace zone 4 or above.",
  "Y1510": "Fatigue is the difference between Base Fitness and Load Impact in a carefully designed 0 – 100 scale system. It reflects the amount of fatigue your body is carrying from recent training while considering your ability to sustain training load impact. A low value means your body is ready to take on more intensity while a high value indicates rest is needed.\n\nFatigue trend displays your daily fatigue over the past 7 days. It is a powerful and objective tool to help provide accurate feedback to avoid injuries and overtraining.\nMinimal (0-19): Your current training load is light and may reduce your fitness in the long term.\nPerformance (20-39): Your current training load has been reduced to allow for optimal performance in races.\nOptimized (40-59): Your current training load is ideal for maintaining or improving your fitness.\nHigh (60-79): Your current training may be unproductive due to the high recent load.\nExcessive (80-100): Your current training load is excessive and increases the risk of injury.",
  "T1298": "Reverse Curl",
  "Y1513": "7-day Total Training Load is the accumulated training load over the past 7 days. COROS will evaluate if your training load is reasonable and recommend the appropriate amount of training load to target based on your aerobic endurance and activity history. When the 7-Day Total Training Load is kept within the recommended range, users are most likely to improve fitness and prevent injuries. \n\nHow to calculate training load?\nTraining load measures the stress brought to your body from training. Each workout tracked using a COROS device receives a training load score based on training impulse (TRIMP), a well-established method of quantifying training load using heart rate and activity time. Longer and more intense training yields a higher training load score.",
  "T1299": "Plank Row",
  "Y1512": "Lactate Threshold is defined as the intensity of training at which lactate acid begins to accumulate in the blood faster than it can be removed. It is a popular indicator used in competitive sports.\n\nEvoLab recommends personalized threshold heart rate and pace zones as the default setting based on your general fitness level. To better suit your training, you can edit the default zones or choose other heart rate zones such as max heart rate zones or heart rate reserve zones. Training at each zone has a unique effect on your body and fitness. You can improve base endurance, lactate threshold, or anaerobic endurance by training at associated zones.\n\nBelow are the details of the default threshold heart rate and pace zones. They may not match zones that are edited manually.\n\n<dl>\n<dt>Zone 1 (Recovery)</dt>\n<dd>- This range corresponds to low exercise intensity. It is suitable for active recovery.</dd>\n<dd>- Active recovery usually fall into this category.</dd>\n<dt>Zone 2 (Aerobic Endurance)</dt>\n<dd>- This zone is comfortable enough to maintain conversations. It is suitable for basic cardiopulmonary function training, which mainly exercises basic aerobic capacity. It is an effort that can be sustained for multiple hours, and easy or long runs usually fall into this category.</dd>\n<dd>- Easy and long runs usually fall into this category.</dd>\n<dt>Zone 3 (Aerobic Power)</dt>\n<dd>- This range leads to a sudden increase in breathing rate and it becomes harder to maintain conversations. It is suitable for improving running form and techniques such as breathing or cadence.</dd>\n<dd>- Marathon effort runs can fall into this category.</dd>\n<dt>Zone 4 (Threshold)</dt>\n<dd>- This effort is barely sustainable and rather uncomfortable. Training in this zone improves your ability to sustain harder efforts for longer. It is an effort that can typically be sustained for 45-60 minutes.</dd>\n<dd>- 10-15 minute intervals usually fall into this category.</dd>\n<dt>Zone 5 (Anaerobic Endurance)</dt>\n<dd>- This range has now exceeded your threshold ability and therefore becomes quite uncomfortable and unsustainable, making you uncomfortable and causing shortness of breath. It applies to high-intensity interval training, which mainly improves VO2 Max ability.</dd>\n<dd>- 5 minute interval runs usually fall into this category.</dd>\n<dt>Zone 6 (Anaerobic Power)</dt>\n<dd>- This zone's intensity makes you struggle to breathe. It is suitable for anaerobic training which improves anaerobic capacity and muscular endurance.</dd>\n<dd>- 1-min interval runs usually fall into this category.</dd>\n<dl>",
  "T1296": "Step-Ups",
  "T1297": "Arnold Press",
  "T1294": "Barbell Stiff-Leg Deadlift",
  "T1295": "Sumo Squat",
  "H9031": "% Effort Pace",
  "H9030": "Stops",
  "H9033": "Falls",
  "H9032": "Style",
  "H9024": "Effort Pace",
  "H9023": "Body  Temperature",
  "H9026": "Max Cont.Jumps",
  "S6705": "All In Your Mind Training System Training Plan",
  "H9025": "Effort Speed",
  "H9028": "Jump Rope",
  "H9027": "Jump",
  "H9029": "Walk",
  "T1292": "Zercher Squat",
  "Y1508": "Distance:",
  "T1293": "Close-Grip Bench Press",
  "Y1507": "Time:",
  "T1290": "Sumo Deadlift",
  "T1291": "Box Squat",
  "Y1509": "Marathon Level measures how you perform on a flat road over the marathon distance. It considers your recent running performance and vital fitness data including VO2 Max, lactate threshold, running efficiency, and more. A higher score means you will complete a full marathon faster than when you have a lower score. Marathon level generally remains steady over a short term but can change with proper and continuous training.\n0-40: Completes a full marathon for over 5 hours.\n41-60: Completes a full marathon between 4 to 5 hours.\n61-70: Completes a full marathon between 3.5 to 4 hours.\n71-80: Completes a full marathon between 3 to 3.5 hours.\n81-100: Completes a full marathon between 2 to 3 hours.\n\nCOROS ranks your Marathon Level compared to other users in the same age group and gender. \n\n\nWhile marathon level doesn’t change daily, your efficiency score is impacted by a variety of factors including sleep, recovery, previous training, and even mental stress. Efficiency Score is created to provide feedback on how well your last run was compared to your overall running fitness. Efficiency Score ranges from 80% to 120% with five distinct levels. Over 105% means you are outperforming yourself and likely to peak in races. Lower than 95% indicates that you may need more rest to bounce back.\n\nEfficiency Score from the last run of the day will be displayed. Efficiency Score may not be available if the activity was not over 10 minutes or if the intensity was too low. \nLow (80% – 95%)\nFair (96% – 98%)\nGood (99% – 101%)\nGreat (102% – 104%)\nExcellent (105% – 120%)",
  "Y1504": "Load value",
  "Y1503": "Predicted race results",
  "Y1506": "Load:",
  "Y1505": "Please add your training plan on the schedule",
  "T1040_desc": "Starting Position:\nBody side on the mat, legs bent, ham and crus Angle is about 60 degrees, knee vertical to the ground, one foot on the other foot feet, upper body tilt, stepping on the anchor of the ipsilateral shoulders off the ground, on the other side against the ground, the upper arm on the other side of the shoulder, under the arm unbend natural on the mat.\n\r\nAction:\nBreathe in, tighten the external oblique on the far side of the floor, exhale, and then as you breathe in, the external oblique slowly relaxes and the body returns to its original Position.\n\r\nTips:\nPay attention to the balance problem on both sides and the standard degree of abdominal force.",
  "T1136_desc": "Starting Position:\nStart in the lunge position.Lower knee should be slightly off the ground.\n\r\nAction:\nJump vertically up, with your arms swinging to keep your balance as you lunge, opposite the lunge position.\n\r\nTips:\nUse your arms to help your body bounce up and balance.",
  "T1275_desc": "-Starting Position:\nThe forefoot of one foot is on the edge of the pedal or step, and the other foot hangs in the air.\nKeep your body straight, stomach and chest tucked in, head straight, and eyes flat in front of you. One hand gently holds on to a wall or other fixed object to help maintain balance, avoiding borrowing force during the movement. Avoid borrowing force during the movement. Bear weight in the other hand.\n\n-Action:\nRaise your heels as high as you can, letting your toes bear the full weight of your body, and lift your body upward quickly. During the heel lift, keep your body stable and do not sway or lean.\nWhen the heel is raised to the highest point, pause briefly. Lower your body until your heels are below the height of the pedals and you feel a stretch in the back of your calves.\n\n-Tip:\nExhale on the way up and inhale on the way down.\nStop the workout if you experience discomfort.\nMovements can be performed unassisted to reduce difficulty.",
  "T1305_desc": "-Starting Position:\nStand with your feet shoulder-width apart or slightly narrower, toes facing forward or slightly outward, knees slightly bent.\nHold dumbbells in each hand, naturally hanging down on the front of your thighs with your palms facing your body, keep your back straight and your core tight.\n\n-Action:\nUsing your hips as an axis, push your hips back and slowly lower the dumbbells along the front of your thighs, close to your calves. Feel the stretch in the hamstrings and glutes.\nReturn the dumbbells below the knee or close to the mid-calf to the starting position.\n\n-Tip:\nInhale as you lower and exhale as you rise.\nChoose range of motion based on flexibility.",
  "T1372_desc": "-Starting Position:\nOpen your feet shoulder-width or slightly wider.\nKeep your body slightly leaning forward, sit your hips back and keep your back straight.\nHold one end of the battle rope in each hand with your arms hanging down naturally.\n\n-Action:\nSwing your hands upward vigorously so that the battle ropes form a straight line to about shoulder height.\nThen quickly swing the battle rope downward so that it is parallel to the ground and return both hands to the initial position.\nRepeat the above movements, maintaining a continuous and rapid swing to form a continuous up and down swing, the movements need to be consistent and rhythmic.\n\n-Tips:\nDuring the movement, the core is tightened to stabilize the body, avoiding the body from swinging up and down with the fluctuation of the rope.\nAvoid swinging movements through the wrist alone, but apply power through the entire arm.\nChoose the weight of the rope and the speed of the swing according to your ability.\nControl your breathing and maintain an even breathing rate.",
  "weather_accu_15": "T-Storms",
  "weather_accu_16": "Mostly Cloudy w/ T-Storms",
  "weather_accu_17": "Partly Sunny w/ T-Storms",
  "weather_accu_18": "Rain",
  "S7861": "Structures",
  "weather_accu_11": "Fog",
  "weather_accu_12": "Showers",
  "weather_accu_13": "Mostly Cloudy w/ Showers",
  "weather_accu_14": "Partly Sunny w/ Showers",
  "weather_accu_19": "Flurries",
  "S7863": "WhichWeight Training Plan",
  "weather_accu_20": "Mostly Cloudy w/ Flurries",
  "weather_accu_21": "Partly Sunny w/ Flurries",
  "S6527": "running.COACH Training Plan",
  "S7882": "Tribe Running Training Plan",
  "T1144_desc": "Starting Position:\nSupport your body with one leg, knees slightly bent, upper body back parallel to the floor, and the other leg straight back to keep your body flat.\n\nAction:\nLift the upper body with force, while holding the legs straight, swing the back legs forward and bend the knees until the thighs are parallel to the ground in the lunge position.After a short pause, slowly return to the original position and repeat until the recommended number of times.\n\nTip:\nKeep your balance during the exercise.",
  "D1040": "COROS ID",
  "D1035": "Go to mailbox to receive",
  "D1034": "Email has been sent to your email {OvO}\ngo check it out",
  "D1037": "Reset Password",
  "D1036": "Log in now",
  "D1031": "Logging In",
  "D1030": "Privacy Policy",
  "D1033": "Please enter the account password first",
  "D1032": "Email is not registered",
  "S7886": "Funcional Trainer Training Plan",
  "S7884": "DIGRUN Training Plan",
  "D1039": "The change password link has expired\nPlease get the link to change password again",
  "D1038": "Set successfully",
  "D1042": "Please check whether the address is correct or refresh the page",
  "D1041": "Mobile phone number or email account",
  "D1044": "Maintenance time:",
  "D1043": "We are performing scheduled maintenance on the COROS server.",
  "S7876": "Bailout Point",
  "S7875": "Col",
  "S7874": "Cliff",
  "S7873": "Steep slope",
  "S7879": "Cover",
  "S7878": "Entrance",
  "S7877": "Exit",
  "T1241_desc": "-Starting Position:\nBrace your hands on a higher platform, such as a stool or box. Hands are spaced shoulder-width apart or slightly wider than shoulder-width apart. Head, torso and legs are in a straight line.\n\n-Action:\nKeeping your body stable, slowly bend your elbows to lower your body, keeping your elbows close to your body. Pause briefly when the upper arm is nearly parallel to the ground. Push your body upward to return to the starting position.\nWhen performing the movement, always keep your core muscles tight and your back straight, do not collapse or pucker your hips. Keep your neck naturally extended and don't tilt your head up or down excessively.\n\n-Tip:\nInhale as you descend and exhale as you push up.\nStop training when experiencing discomfort.\nAdjust the range of descent based on flexibility and individual ability.\nDecrease the difficulty of the movement by increasing the height of the hands and decrease the height to increase the difficulty.",
  "P11169": "goal today is to hold a steady pace that is manageable. All we are doing is building your aerobic tempo/threshold?",
  "P11166": "7 mile run at base pace.. mixing in strides. Goal with this run is to keep your long run in place but also enhance your run efficiency with the strides.",
  "P12497": "Tempo",
  "P11165": "the goal today is to run a base effort with 5x strides. cool down after with light walk and stretch",
  "P12496": "Tempo",
  "P11168": "The goal today is to run 400's at anaerobic endurance pacing. be sure to take 400 meter easy walk/jog recovery",
  "P12499": "Tempo",
  "P11167": "easy run today. This run is to ensure you hit your weekly volume. Don't run faster than you need to here.",
  "P12498": "Tempo",
  "P11173": "strides will help you build your running efficiency while not overly taxing your body. be sure to run at your aerobic endurance pace and then only pickup the pace during the efforts",
  "D1013": "Forgot your password?",
  "P11172": "threshold running with 1/2 mile recovery between at aerobic power. Building your steady state running ability.",
  "D1012": "Recover your password",
  "P11175": "The goal today is to feel smooth, but fast. Get into your run pace and hold good form. These should be tough, but you feel strong! 400 easy walk/jog recovery.",
  "D1015": "Email ID",
  "P11174": "The goal today is foot speed. Running fast and building running efficiency. For the 200's, focus on good form and running fast! easy 200m walk recovery.",
  "D1014": "Submit",
  "P11171": "this is a 9 mile base run. We want to maintain your aerobic endurance while building speed through this plan. Be sure to run easy and focus on good form.",
  "D1011": "Remember me",
  "P11170": "Warm up properly. The goal of this workout is to hold steady pacing above threshold for the 1k. Ideally you hold the same pace the entire way. light 400 meter jog/walk recovery between efforts.",
  "D1010": "Please enter password with 6-20 characters",
  "T1340_desc": "-Starting Position:\nLie on your back and hold the bar with your hands slightly wider than shoulder width, palms facing forward, and hang your torso from the bar.\nCore and lower body power up to ensure head, torso and legs stay in a straight line.\n\n-Action:\nPower your upper back and flare out your upper arms, driving your chest closer to the bar.\nAs the chest approaches the barbell, pause briefly at the top of the movement.\nSlowly lower your body back to the starting position.\n\n-Tip:\nExhale on the pull-up and exhale on the return.\nAdjust the height of the bar to change the angle of your body to the ground to adjust the difficulty of the movement.\nStop training if you feel discomfort during the movement.",
  "D1017": "The password reset link will be sent to your email.",
  "D1016": "We will send you an email to reset your password.",
  "D1019": "COROS Training Hub is currently in public testing. All users' access will be granted soon after the testing is done. To learn more, please visit coros.com/traininghub.",
  "D1018": "View plan",
  "weather_accu_44": "Mostly Cloudy w/ Snow",
  "T1171_desc": "Starting Position:\nStand in front of the parallel bars with your arms hanging down and your upper body straight.\n\nAction:\nGrasp the upper horizontal bar with both hands, use the strength of the waist and abdomen to lift the legs, until the feet and head parallel;Use the waist and abdomen force to twist the lower limbs to the left, until unable to twist, after a short stay to twist to the other side, repeat this movement until the recommended times.\n\nTip:\nPay attention to the control of the body movement rhythm, the exercise intensity is large, before the exercise should be fully warmed up.",
  "P11177": "the goal today is 3x1 mile at threshold, 1 min standing recovery. Be sure to cool down easy after",
  "P11176": "the goal today is to increase your steady state ability. Be sure to warm up and then get into your aerobic power zone. hold steady throughout.",
  "P11179": "Get in a good warm up. 8x400's today with a focus on anaerobic endurance. try to run as close to the lower limit of your zone as possible. 400 easy walk/jog recovery.",
  "P11178": "We are going to build the pace, and then aim for a fast mile at the end. 1600 threshold, 800 above threshold, 400 anaerobic endurance, 1600 above threshold. 1 min standing recovery",
  "P11184": "going to warm up easy and then get your foot speed turning over quickly. 6x400 with 400 easy recovery. finish with 1 mile {'@'} above threshold. Push yourself on the mile effort.",
  "D1024": "No more than 8 plans in execution",
  "P11183": "warm up easy and then 5 miles tempo. From there we finish with 2 miles threshold. Goal of this is to build the pace towards the finish. cool down easy",
  "D1023": "Update completed",
  "P11186": "warm up easy and then holding steady tempo for 5 miles. easy cool down with stretch",
  "D1026": "Send email",
  "P11185": "go push yourself to a race... 5k/10k/half marathon. You should have more speed to set a PR!",
  "D1025": "Allows up to 10 training sessions per day",
  "P11180": "long run day. goal is to settle into your aerobic endurance pace and knock out 10 miles. The more we maintain your aerobic endurance, the better base for your intensity! cool down easy after",
  "D1020": "Operation Guide",
  "P11182": "another tough track workout this week. Be sure to focus on strong efforts during the 800 and easy 400 meter walk/jog recovery.",
  "D1022": "The QR code is valid within {OvO} days",
  "P11181": "warm up easy.. 4x1 mile builders. 400 threshold, 800 above threshold, 400 anaerobic power. be sure to have an easy 400m walk/jog recovery.",
  "D1021": "If you don't have a COROS account, please download the COROS app on mobile and create one first.",
  "T1267_desc": "-Starting Position:\nSit on the floor with your spine straight and legs straight ahead.\n\n-Action:\nBend your knees with the soles of your feet facing each other and close to the perineum, holding your feet or ankles with both hands.\nOpen your knees to the sides and try to keep your outer thighs as close to the floor as possible.\nBreathe deeply. Hold for 30 seconds to 5 minutes, adjusting to individual ability.\n\n-Tip:\nYou can press your hands on your inner thighs to help bring your knees down, or bend forward to deepen the stretch.",
  "D1028": "I have read and agree to the COROS {OvO}",
  "D1027": "Please log in to your COROS account",
  "D1029": "Please read and check the privacy policy and terms of service first",
  "weather_accu_37": "Hazy Moonlight",
  "weather_accu_38": "Mostly Cloudy",
  "weather_accu_39": "Partly Cloudy w/ Showers",
  "weather_accu_33": "Clear",
  "weather_accu_34": "Mostly Clear",
  "weather_accu_35": "Partly Cloudy",
  "weather_accu_36": "Intermittent Clouds",
  "P11148": "This run helps you build intensity throughout. Be sure to start in zone 1 and then build into zone 2 by mile 3.",
  "P12479": "Easy",
  "P11147": "This run features quarter mile repeats at threshold. Be sure to properly warm up and finish with a light cool down walk and stretch!",
  "P12478": "Easy",
  "P11149": "This run should be progressive. You will warm up and then enter into zone 1. When you hit mile 3, be sure to lift your heart rate into zone 2. When finished, be sure to cool down walk and stretch.",
  "P11144": "warm up followed by 1 mile z2, 1 mile z1, 1 mile z2. Be sure to cool down after.",
  "P12475": "Uphill / Flat intervals at Threshold",
  "P11143": "be sure to get a light warm up in, and then directly into your z1 effort. Maintain your zone 1 even if you need to reduce the pace. Heart rate drift upwards can happen after the body becomes tired.",
  "P12474": "Uphill / Flat intervals at Threshold",
  "P11146": "Light warm up and then straight into your zone 1 effort. Building endurance through a longer zone 2 effort. Cool down walk and stretch after.",
  "P12477": "Uphill / Flat intervals at Threshold",
  "P11145": "warm up. This workout has the goal of changing your pace between zone 1 and zone 2. Be sure to alternate your efforts accordingly.",
  "P12476": "Uphill / Flat intervals at Threshold",
  "P11151": "light warm up jog. Enter into your zone 1 quickly and maintain for 7 miles. Light walk cool down and stretch after!",
  "P12482": "Easy",
  "P11150": "Be sure to get a light warm up jog in. This run will alternate between endurance and threshold. Be sure to lift the pace when doing z3 intervals. Cool down after with a light walk and stretch.",
  "P12481": "Easy",
  "SQ1101": "Pace Zone Distribution",
  "P11153": "light warm up to get a sweat going. From there, 9 mile zone 1 run. Be sure to stay hydrated and take in nutrition as needed. cool down after",
  "P12484": "Long Run",
  "P11152": "light warm up followed by 6 miles at zone 1. The final two miles, lift the pace to zone 2. We are teaching your body how to build effort and fight off fatigue. Cool down after with light walk.",
  "P12483": "Long Run",
  "P12480": "Easy",
  "weather_accu_40": "Mostly Cloudy w/ Showers",
  "weather_accu_41": "Partly Cloudy w/ T-Storms",
  "weather_accu_42": "Mostly Cloudy w/ T-Storms",
  "weather_accu_43": "Mostly Cloudy w/ Flurries",
  "weather_accu_26": "Freezing Rain",
  "weather_accu_29": "Rain and Snow",
  "weather_accu_22": "Snow",
  "weather_accu_23": "Mostly Cloudy w/ Snow",
  "weather_accu_24": "Ice",
  "weather_accu_25": "Sleet",
  "P11159": "warm up and then holding tempo effort for 5 miles today. This should be manageable, but you will need to maintain focus throughout. Cool down after",
  "P11158": "warm up followed by 2x 1 mile z1, 1 mile z3. light cool down after",
  "P12489": "Long Run",
  "P11155": "Be sure to warm up and then knock out your first mile at zone 1. From there, we build to zone 2 for a 3 mile effort! Light cool down and stretch after!",
  "P12486": "Long Run",
  "P11154": "This run is meant to alternate intensities within your aerobic abilities. Be sure to alternate between zone 1 and zone 2 as you go. This is teaching your body how to resist fatigue. cool down after",
  "P12485": "Long Run",
  "P11157": "light warm up and then holding tempo effort for 4 miles. Be sure to cool down after with a walk and light stretch.",
  "P12488": "Long Run",
  "P11156": "The goal of todays workout is to run 5 miles at zone 1, but mix in a 0.1 mile sprint to build your running economy. Note that heart rate doesn't always respond quickly enough.. focus on the effort!",
  "P12487": "Long Run",
  "P11162": "goal today is to run zone 1 with strides mixed in. Heart rate may not respond as quickly as needed, base your strides on 90-95% effort",
  "P12493": "Long Run",
  "D1002": "Please use the COROS app to scan the QR Code to log in",
  "P11161": "warm up and then heading straight into threshold miles. Be sure to recover at zone 1 between each rep. Cool down after!",
  "P12492": "Long Run",
  "D1001": "COROS QR Code Login",
  "P11164": "warm up and then 6 miles of tempo (zone 2). Be sure to settle into this zone and focus on pacing. Cool down after.",
  "P12495": "Tempo",
  "D1004": "Email",
  "P11163": "Light warm up and then straight into your zone 1 effort. Building endurance through a longer zone 1 effort. Cool down walk and stretch after.",
  "P12494": "Tempo",
  "D1003": "COROS Account Login",
  "S1735": "Time",
  "P11160": "warm up and then holding zone 1 effort. When you get to the stride section, be sure to sprint. Heart rate may not respond fast enough for the actual interval.",
  "P12491": "Long Run",
  "P12490": "Long Run",
  "T1098_desc": "Starting Position:\nLie face down on the floor, keeping your back and waist straight.Keep your hands shoulder-width apart, one on the ball and the other on the ground.Stand on your toes with your legs about hip width apart to support your balance.\n\r\nAction:\nKeeping your body straight, slowly bend your arms downward while inhaling.Until the chest is close to the ground.Then quickly unbend your arms, push your body back into the Starting Position, and exhale.After a short stay, move on to the next practice.\n\r\nTips:\nDuring the practice, pay attention to the stability of the ball and keep the waist and back straight.Exercises are similar to push-ups.",
  "D1009": "E-mail",
  "weather_accu_30": "Hot",
  "weather_accu_31": "Cold",
  "weather_accu_32": "Windy",
  "D1006": "Login",
  "D1005": "Password",
  "D1008": "Incorrect account or password",
  "D1007": "Third-party Account Login",
  "weather_accu_99": "Unknown",
  "T1332_desc": "-Starting Position:\nFacing the Hacker, stand on the pedals with your feet shoulder-width apart or slightly wider and your toes facing slightly outward, about 15 degrees or so. Keep your body straight and shoulder carry the side cushions. Hold the handles with both hands to keep your body stable.\n\n-Action:\nUsing the hips as an axis, slowly bend the hips forward while moving the hips backward and leaning the upper body forward.\nContinue to lean your upper body forward until your body is roughly parallel to the floor, feeling the stretch in your hips and the back of your thighs. Push your hips forward to return to the starting position.\n\n-Tip:\nInhale as you lean forward and exhale as you rise.\nTighten your core to prevent spinal injuries.\nStop training if you feel discomfort during the movement.",
  "S5289": "SisRUN Training Plan",
  "T1201_desc": "Starting Position:\nKeep your upper body straight, hold the elastic band tightly with one arm, bend your elbows, keep your waist straight, and open your legs forward and backward to stabilize the center of gravity.\n\nAction:\nPull the elastic band to one side of your body, swing your arms back and forth naturally according to the rhythm, and complete the lunge with your legs in rhythm.Repeat to recommended times.\n\nTip:\nComplete the unilateral lunge jump training, pay attention to the fall control.\n\nPractical Application:\nLower limb strength centrifugal training, improve the landing control of running and downhill, reduce landing impact.",
  "SQ1106": "Zone 5",
  "SQ1107": "Zone 6",
  "SQ1104": "Zone 3",
  "SQ1105": "Zone 4",
  "SQ1102": "Zone 1",
  "T1176_desc": "Starting Position:\nStand above the kettlebell with your feet shoulder-width apart.\n\nAction:\nGradually bend your knees slightly and let your right hand drop until you reach the kettlebell handle.The right hand forcefully throws the kettlebell from the middle of the legs to the back of the body, explosively contract the buttocks and leg muscles, and forcefully pushes the heel off the ground to stand the body in a straight line. At the same time, bending the right elbow, pull the kettlebell toward the body, making the kettlebell moving track close to the body.When the kettlebell swings to the height of the head, the right hand quickly passes through the kettlebell handle, connects the kettlebell to the forearm of the right hand, and maintains the kettlebell to the top support position, maintaining the neutral position of the wrist.\nWhen falling, push the kettlebell with a little force with your finger, then hook the kettlebell with your finger and swing it down, then return to the original position, repeat the action until recommended times.\n\nTip:\nKeep the rhythm and keep your back straight and unbent.",
  "SQ1103": "Zone 2",
  "H4008": "Max 2s",
  "H4009": "Avg 5x 10s",
  "H4006": "COROS PACE 2",
  "H4007": "Overall",
  "H4004": "COROS VERTIX",
  "H4005": "COROS APEX Pro",
  "T1005_desc": "Starting Position:\nHold the jump rope with both hands in a standing Position.\n\nAction:\nShake both hands in one direction and jump with both legs.Repeat until scheduled.\n\r\nTips:\nKeep your body in rhythm and balance.",
  "H4002": "COROS APEX 42mm",
  "TG5101": "Import Template",
  "H4003": "COROS APEX 46mm",
  "TG5102": "The current account is not on the same server as the target team, so the application to join cannot be submitted.",
  "H4001": "ID:",
  "P11188": "warm up easy mile. 4x1 mile above threshold, 1/2 mile recovery aerobic endurance.",
  "P11187": "warm up easy. this is a tough workout... focus on building pace last 400 of each interval. 400 easy walk/jog recovery",
  "P11189": "light 5 min warm up jog. 2 miles at aerobic endurance and 6 miles at tempo pace. cool down after",
  "P11195": "building speed throughout the set, then push for your best mile ever. 3 min rest between sets",
  "P11194": "1 mile warm up, 10x 400 meters above threshold, 400 meters anaerobic endurance. easy 400 meter walk/jog recovery",
  "P11197": "Goal today is to go out and work on your nutrition and pacing. 16 mile trail run. Ideally on a moderate trail unless your focused event is on a trail with plenty of vertical. Practice your plan!",
  "P11196": "Go get it! enjoy and have fun!",
  "P11191": "light warm up mile. 10x400 anaerobic power... pushing yourself. 400 easy walk recovery. You're looking for a full recovery before starting again.",
  "P11190": "3 mile base run",
  "P11193": "warm up mile. then 3x2 mile threshold with 1 mile aerobic endurance recovery.",
  "P11192": "2 mile warm up. The goal with this set is to run through 800 at above threshold. final 200 of each interval try to lift the pace a little bit. 2 min recovery standing",
  "TG5100": "Please enter name or race bib",
  "H4017": "W332",
  "H4015": "Elevation Gain",
  "H4016": "Export",
  "H4013": "Alpha 500",
  "H4014": "Elevation Loss",
  "H4011": "Fastest 250m",
  "H4012": "Fastest 1852m",
  "P11199": "light warm up followed by 4 miles at zone 2 effort. When you're done, be sure to cool down with a light walk and stretch.",
  "P11198": "this can be done on a trail or road. Focus today is on running 12 miles after your 16 miler yesterday. first 8 miles are aerobic base, last 4 miles tempo. cool down easy after",
  "H4010": "Fastest 100m",
  "T1380_desc": "-Starting Position:\nStand with your feet shoulder-width apart. Raise the upper arm forward on one side, bend the lower arm back, palm facing the torso, and hold the upper end of the straight stick, while the other hand holds the lower end of the straight stick. The straight stick is affixed to the large arm, close to parallel with the midline of the torso.\n\n-Action:\nThe lower hand drives the straight stick upward on the axis of the upper arm until it is at its maximum amplitude. Pause for a short time and return to the starting position.\n\n-Tip:\nStop training in case of discomfort.\nKeep other body parts stable during the movement and avoid swaying or rotating.",
  "T1124": "Others",
  "T1125": "Other Muscles",
  "T1122": "Cool Down",
  "T1123": "Rest",
  "P12417": "Easy",
  "T1120": "Warm Up",
  "P12416": "Strength",
  "T1121": "Training",
  "P12419": "Easy",
  "P12418": "Strength",
  "P12413": "Easy",
  "P12412": "Strength",
  "P12415": "Easy",
  "P12414": "Strength",
  "T1128": "High Knees Against Wall",
  "T1129": "Running With High Knees (Faster Pace)",
  "P12411": "Easy",
  "T1126": "Fast Arm Swing",
  "P12410": "Strength",
  "T1127": "Running In Place",
  "T1113": "Prone Hip Circles",
  "T1114": "Hip Adductions With Bands",
  "T1111": "Machine Back Extensions",
  "T1112": "Thigh Abductor",
  "P12428": "Strength",
  "P12427": "Easy",
  "T1110": "Deadlifts with Bands",
  "P12429": "400m Repetitions",
  "P12424": "Strength",
  "P12423": "Easy",
  "P12426": "Strength",
  "P12425": "Easy",
  "P12420": "Strength",
  "T1117": "Power Squats",
  "P12422": "Strength",
  "T1115": "Thigh Adductor",
  "P12421": "Easy",
  "T1116": "Standing Side Leg Raises",
  "T1109_desc": "Starting Position:\nKeep your body in a standing Position with your feet shoulder-width apart and your arms hanging down.Step on the elastic belt and hold the handle in your hand.\n\r\nAction:\nFix the elbow on both sides of the waist ribs, grasp the elastic band handle with both hands in reverse, with the elbow as the axis, use the strength of the big arm to pull up the elastic band, pull to the part that cannot rise after a short stay, slowly down.\n\r\nTips:\nKeep your back and waist straight and steady during practice.",
  "T1146": "Alternate Heel Touchers",
  "T1147": "Seated Scissor Kicks",
  "T1144": "Balanced Kick Back",
  "T1145": "Russian Twists",
  "T1142": "Lie On And High Knees",
  "T1143": "Side Plank Knee To Chest",
  "T1140": "Lie On And Hips Thrust Out",
  "T1141": "Lie On One Leg Supine Hip And Knee",
  "T1148": "Plank Step Ups",
  "T1149": "Crunch",
  "T1227_desc": "-Starting Position:\nHands on the ground, shoulder-width apart or slightly wider than shoulder-width apart. Head, torso and legs in a straight line.\n\n-Action:\nKeeping your body stable, slowly bend your elbows to lower your body, keeping your elbows close to your body. Pause briefly when the upper arm is nearly parallel to the ground. Quickly push your body upward, leaving your hands on the ground with a quick high-five in the air, then open your hands to touch the ground to cushion and return to the starting position.\nWhen executing the movement, always keep your core muscles tight and your back straight, without collapsing or puckering your hips. Keep your neck naturally extended and don't tilt or bow your head excessively.\n\n-Tip:\nInhale as you descend and exhale as you push up.\nStop training when experiencing discomfort.\nAdjust the range of descent according to flexibility and personal ability.",
  "T1135": "Running With High Knees",
  "P12409": "Strength",
  "T1136": "Jumping Lunges",
  "T1133": "Unilateral Supine Buttocks Lift Hip Lif",
  "T1134": "Run Lunges",
  "P12406": "Uphill / Flat intervals at Threshold",
  "T1131": "Short Stride Running",
  "P12405": "Uphill / Flat intervals at Threshold",
  "T1132": "Lie on Your Back Glute Bridge",
  "P12408": "5km Repetitions",
  "P12407": "3km Repetitions",
  "T1130": "Running Butt Kicks",
  "P12402": "Uphill / Flat intervals at Threshold",
  "P12401": "Uphill / Flat intervals at Threshold",
  "P12404": "Uphill / Flat intervals at Threshold",
  "P12403": "Uphill / Flat intervals at Threshold",
  "T1139": "Forward Jumping Lunges",
  "P12400": "Uphill / Flat intervals at Threshold",
  "T1137": "Knee-Up Walking Lunges",
  "T1138": "Knee-Up Lunges",
  "P11129": "Only goal today is to ride easy and make sure your bike is shifting and braking correctly. No efforts today.",
  "P11126": "Only goal today is to run base and mix in some strides for freshness!",
  "P12457": "Strength",
  "P11125": "mostly base today, but mixing in some z4 openers. Visualize race day!",
  "P12456": "Easy",
  "P11128": "Congrats on reaching race day. You have increased your fitness and surely your performance over the last 12 weeks. Show up with a smile on your face and enjoy your day!",
  "P12459": "Strength",
  "P11127": "300 warm up, 5x100 {'@'} 90%, 200 cool down",
  "P12458": "Strength",
  "P11122": "warm up easy. Then its 3x10 minutes zone 4, 5 min recovery. Off the bike run.",
  "P12453": "Easy",
  "P11121": "goal today is to build your endurance with speed bursts. Focus on zone 2 running and mixing in the threshold bursts when its time.",
  "P12452": "Easy",
  "P11124": "light warm up and then 5x2 min race pace, 2 min recovery.",
  "P12455": "Easy",
  "P11123": "2x100 warm up, 5x100 {'@'} 90% effort, 2x100 cool down",
  "P12454": "Easy",
  "P12460": "Strength",
  "P11131": "First set of 100's and last set are warm up and cool down. Focus on 50-60%. The middle set is 3x100 {'@'} 85% effort. Goal is to push yourself on these",
  "P12462": "Strength",
  "P11130": "Warm up and Cool down are meant to be at 50-60%. The 300 in the middle is your main set today. Focus on swimming at 75-80%",
  "P12461": "Strength",
  "P11137": "This is a base run. The goal is to maintain zone 1 aerobic endurance throughout the 3 mile section.",
  "P12468": "Uphill / Flat intervals at Threshold",
  "P11136": "Congrats! Go out there and enjoy your race. You've put in the hard work and effort.",
  "P12467": "Uphill / Flat intervals at Threshold",
  "P11139": "A lighter run overall. The goal today is to run 2 miles at zone 1. This is a great opportunity to focus on a cadence of 175-185 if you don't normally maintain that. Be sure to cool down after!",
  "P11138": "light warm up followed by 4 miles at zone 1 effort. When you're done, be sure to cool down with a light walk and stretch.",
  "P12469": "Uphill / Flat intervals at Threshold",
  "P11133": "100's at the beginning and end are warm up/cool down. Target 50-60%. The 300 in the middle is at 70% for endurance. The 200 is tempo {'@'} 85% for speed development.",
  "P12464": "Strength",
  "P11132": "the 100's at the start and end are your warm up and cool down. 50-60%. The middle 200's should be building in effort. each 50 should increase in effort by 10%. Start at 60% and ending at 90%.",
  "P12463": "Strength",
  "P11135": "2x100 {'@'} 50% warm up, 2x100 {'@'} 85%, 1x400 {'@'} 75%, 2x100 cool down",
  "P12466": "Strength",
  "P11134": "Goal with this workout is to focus on effort, and then transition to the bike right away. 1st set of 100's is warm up. 2nd set is {'@'} 80-85% effort",
  "P12465": "Strength",
  "P11140": "The goal today is to introduce some efforts, in a manageable way. Be sure to stay in zone 1 for most of this run while adding 10 second sprints. This will help your run form and efficiency as well!",
  "P12471": "Uphill / Flat intervals at Threshold",
  "P12470": "Uphill / Flat intervals at Threshold",
  "P11142": "Overall a lighter day. 2 miles z1 and focus on a cadence of 175-185. Cool down after with a light walk.",
  "P12473": "Uphill / Flat intervals at Threshold",
  "P11141": "light warm up and then build into your zone 1 heart rate. Hold steady in this zone to ensure proper training of your aerobic endurance. Cool down after with light walk and stretch.",
  "P12472": "Uphill / Flat intervals at Threshold",
  "T1103": "Lateral Band Walks",
  "T1100": "Bosu Ball Push-Ups",
  "T1101": "Bosu Ball Crunches",
  "P11108": "3x100 warm up, 500 {'@'} 60%, 500 {'@'} 75%, 500 {'@'} 90%, 2x100 cool down",
  "P12439": "4km Repetitions",
  "P11107": "riding zone 2 today. maintaining base.",
  "P12438": "3km Repetitions",
  "P11109": "20 min Zone 2 run. settle into heart rate and maintain.",
  "P11104": "warm up followed by 30 minutes at tempo. Off the bike run",
  "P12435": "4km Repetitions",
  "P11103": "3x100 warm up, 3x400 with 1st 200 {'@'} 70%, 2nd 200 {'@'} race pace, 2x100 cool down",
  "P12434": "3km Repetitions",
  "P11106": "Very important that you do this in a safe manner. Have a friend with you in case of emergency. The goal today is to get used to open water. Focus on sighting every 4-6 strokes and remaining calm.",
  "P12437": "400m, 200m, 100m Repetitions",
  "T1108": "Front Raises With Bands",
  "P11105": "off the bike brick run.",
  "P12436": "400m, 200m, 100m Repetitions",
  "T1109": "Biceps Curls With Bands",
  "P11100": "Getting in time at tempo off the bike.",
  "P12431": "400m Repetitions",
  "T1106": "Reverse Flys With Bands",
  "P12430": "400m Repetitions",
  "T1107": "Lateral Raises With Bands",
  "P11102": "time at tempo! warm up and then into 35 minutes at zone 3. Cool down after",
  "P12433": "2km Repetitions",
  "T1104": "Chest Flys With Bands",
  "P11101": "3x100 warm up, 500 {'@'} 60%, 500 {'@'} 80%, 2x100 cool down",
  "P12432": "2km Repetitions",
  "T1105": "Bench Press With Bands",
  "P12440": "400m, 200m, 100m Repetitions",
  "P11119": "20 min zone 2 run",
  "P11118": "warm up and then 3x6 zone 4 with recovery, off the bike run",
  "P12449": "Easy",
  "P11115": "200 easy warm up swim. 10x100 {'@'} 90% effort, 15 sec recovery. 200 easy cool down",
  "P12446": "Easy",
  "P11114": "long run day. zone 2 effort the entire time.",
  "P12445": "Strength",
  "P11117": "Day focused on sustained tempo",
  "P12448": "Easy",
  "P11116": "easy run today. keep it in zone 2.",
  "P12447": "Easy",
  "P11111": "3x100 warm up, 5x300 with 100 {'@'} 60%, 100 {'@'} 75%, 100 {'@'} 90%. 3x100 cool down",
  "P12442": "Long Run",
  "P11110": "warm up followed by 3x15 minutes threshold. cool down after",
  "P12441": "Uphill / Flat intervals at Threshold",
  "P11113": "goal today is to add in endurance. maintain a z2 effort and dial in your hydration and nutrition plan.",
  "P12444": "Easy",
  "P11112": "warm up, 3x6 min at zone 4, 4 min recovery zone 2. cool down easy after.",
  "P12443": "Tempo",
  "P11120": "4x100 warm up, 2x100 speed, 800, 3x100 recovery",
  "P12451": "Easy",
  "P12450": "Easy",
  "T1345_desc": "-Starting Position:\nBall face down.\nStanding on a platform, support your body with one leg, bend your other leg at the knee to bring your foot off the platform, and keep your arms open to keep your body balanced.\n\n-Action:\nStand on one leg on a bosu ball for a certain amount of time.\nCoordinate the muscles of the core, hips, and lower extremities to maintain balance and minimize body sway during the execution of the movement.\n\n-Tips:\nYou can decrease the difficulty of the movement by turning the ball face up.\nYou can increase the difficulty of the movement by clasping your hands in front of your chest.",
  "S7948": "Coopah Training Plan",
  "T1199": "Spring With Lunge Quick Punch",
  "T1197": "Elastic Belt Swallow Balance",
  "T1198": "The Elastic Band Bends The Hip And Pres",
  "T1195": "Stretch Tape Squat Pull Back",
  "T1196": "Stretch With Lunge To Lift Knees",
  "T1193": "Stretch Strap Bicycle On Your Back",
  "T1194": "Elastic Band Bends Hip And Pulls Back",
  "T1191": "Stretch Tape Squats Sideways",
  "T1192": "Elastic Band Plate Pull-down",
  "T1190": "Lunge With Elastic Band",
  "T1318_desc": "-Starting position:\nFix the elastic band at a height close to the floor.\nIn a seated position, with the leg on the training side straight and toes forward, hang the elastic band over the instep, maintaining some tension. The other side leg bends at the knee to support the ground, and the hip, and the hands to maintain the stability of the body.\n\n-Actions:\nPower the front of your calf to hook your toes back until maximum amplitude. Slowly return to the starting position.\n\n-Cue:\nExhale as you hook back and inhale as you return.\nStop training if you experience discomfort.\nAdjust the amount of resistance according to the elasticity of different elastic bands.",
  "S7956": "Edge Hybrid Training Plan",
  "T1168": "Handstands",
  "T1169": "Incline Walking",
  "T1166": "Box Step-Ups",
  "T1167": "Single Leg Squats",
  "T1164": "Split Bench Squat",
  "T1165": "Bench Dips",
  "T1162": "Dumbbell Side Plank Rotations",
  "T1163": "Turkish Get Up",
  "S7903": "强者之心Training Plan",
  "T1160": "Single Leg Bridge",
  "T1161": "The L-sit",
  "T1157": "Power Point",
  "T1158": "Super Push Up",
  "T1155": "Standing Leg Raise",
  "T1156": "Windshield Wiper",
  "T1153": "Lunge Sideways From Hip To Hip",
  "T1154": "Lunge Up With A Heavy Bow",
  "T1151": "Kneeling Position And Do The Top Hip",
  "Y1410": "your",
  "T1152": "Lunge Down",
  "T1159": "Leg Raise Toe to Bar",
  "Y1409": "Please add your training plan to the calendar",
  "T1150": "Bird Dog",
  "Y1408": "your Fatigue",
  "Y1405": "your 7-day Fatigue Trend",
  "Y1404": "Your Training Profile",
  "Y1407": "your Recent Training Profile",
  "T1080_desc": "Starting Position:\nStand in front of the rope, holding the end of a rope in each hand, with your arms at your side, your body bent slightly, your weight lowered, your feet a certain distance apart, and your horse in place.\n\r\nAction:\nQuickly raise one arm above the shoulder level, as quickly as you can, returning the arm to its original Position, then raise the other arm and repeat.Continue to alternate your left and right arms, swinging the rope up and down as fast as you can and as many times as possible in the shortest amount of time.\n\r\nTips:\nBalance your body and use the strength of the rest of your body to stabilize yourself.",
  "Y1406": "Your 7-day Efficiency Scores",
  "Y1401": "How to receive",
  "T1188": "Curtsey Squat",
  "Y1403": "Please Upload",
  "T1189": "Stretch Strap Squat",
  "Y1402": "your Marathon Level",
  "T1186": "Archer",
  "T1187": "Single Leg Deadlift",
  "T1184": "Kneeling Push-Ups",
  "T1358_desc": "-Starting Position:\nThe pulley of the rope is in the highest position.\nFeet apart, shoulder-width apart, lean slightly forward, core tight, back straight. Hold the crossbar in both hands with a slightly wider than shoulder-width grip and palms facing down. Arms are straight and the bar is in front of your face.\n\n-Action:\nThe latissimus dorsi muscles fire, driving the arms down along the sides of the body in a straight line. Keep your arms straight at all times throughout the downward press.\nPress the straight bar close to your thighs. After a short pause, slowly and controllably return your large arms to the starting position.\n\n-Tip:\nExhale as you press down and inhale as you return.",
  "T1185": "Side Plank",
  "T1182": "Crawl On The Ground",
  "T1183": "Lean Over And Touch Your Shoulders Alte",
  "T1180": "Kettlebell Windmill",
  "T1181": "J Lo S",
  "T1179": "One Arm Kettlebell Military Press To Th",
  "T1177": "One Arm Kettlebell Swings",
  "T1178": "Two Arm Kettlebell Swings",
  "T1175": "Back And Forth Step",
  "T1176": "Snatches",
  "T1173": "Decline Weighted Crunch",
  "T1174": "Ski Step",
  "T1171": "Hanging Windshield Wiper",
  "T1170": "Jogging"
}