Quick add syntax
Quick add turns lines of shorthand into running blocks and strength groups. Use it when you already know the session and do not want to fill in every field.
The lines expand into normal blocks and groups, which you edit afterward. The text itself is not kept.
The one rule that picks the line type
Section titled “The one rule that picks the line type”A line that starts with a digit is a running block. A line that starts with a word is a strength group.
6x150m @95%pb 200m → runningBack squat 3x5 @85%1rm → strengthRunning lines
Section titled “Running lines”[sets x] [reps x] <distance> [effort] [recovery]The distance carries its unit, m or km. The numbers before it read by count:
| You type | It reads as |
|---|---|
150m |
1 × 150m |
6x150m |
6 sets × 150m |
3x4x30m |
3 sets × 4 reps × 30m |
Effort is optional, and defaults to 100%.
| Token | Meaning |
|---|---|
@95% |
95% effort |
@95%pb |
95% of the athlete’s personal best |
@95%pb 200m |
The same. The event label is ignored, so pick the reference event in the section afterward. |
Recovery between reps is optional, and defaults to full recovery.
| Token | Meaning |
|---|---|
r90s |
90 seconds |
r3min |
3 minutes |
rwb20m |
Walk back 20m |
rfull |
Full recovery |
Recovery between sets is always full recovery to start with. Change it in the section.
Strength lines
Section titled “Strength lines”<name> <sets>x<reps> [load] [rest]The name is everything before the sets-by-reps token, so multi-word names work.
| Token | Meaning |
|---|---|
@85%1rm |
85% of the one-rep max |
@85% |
The same. A bare percent on a strength line reads as %1RM. |
@100kg |
An absolute weight |
R120 or r120s |
120 seconds rest between sets |
R2min |
2 minutes rest |
Load is optional. Leave it out for bodyweight and plyometric work.
Worked examples
Section titled “Worked examples”| Line | Result |
|---|---|
3x4x30m @95% r90s |
3 sets × 4 × 30m at 95%, 90 seconds between reps |
6x150m @95%pb 200m |
6 × 150m at 95% of the 200m best |
Back squat 3x5 @85%1rm R120 |
3 × 5 back squat at 85% 1RM, 2 minutes rest |
Box jump 4x3 |
4 × 3 box jumps, bodyweight |
When a line does not parse
Section titled “When a line does not parse”Quick add tells you which token it did not understand, and adds nothing until the line is valid. Fix the token and try again.