Your workouts, in text files you own.

# Aski workout handoff

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

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

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

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

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

## Output format
- After I confirm: emit one fenced ```json``` block per workout file, with the filename on a comment line above each block.
- After the JSON, briefly list the filenames I need to save and where.
- To revise a workout later, re-emit it with the **same `id`** and a **higher `version`** — Aski upserts on id.

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

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

### Set variants

- **`{ "reps": N, ... }`** — `reps` (Int), optional `tempo` ("3-1-1-0" = eccentric-bottom-concentric-top), optional `load` ("bodyweight" / "80 kg" / "RPE 7" / "60% 1RM"), optional `rest` (seconds).
- **`{ "durationSeconds": N, ... }`** — for holds and timed work. Optional `load`, `rest`.

### WorkoutBlock.type

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

### stravaExerciseType (optional, per exercise)

Aski uploads finished sessions to Strava's structured strength log (exercises × sets × reps × weight, with muscle maps). Set `stravaExerciseType` to a token from Strava's exercise library so the upload maps exactly. Use the most specific token you're sure of; otherwise use the category's `*_GENERIC` value, or omit the field entirely — Aski then maps the exercise name heuristically.

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

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

### MuscleGroup (closed vocabulary)

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

### Rehab tag

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

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