Add generic watch-tracked Cardio exercise and starter split

A single "Cardio" library entry (running-in-place figure, duration-logged) plus a matching Cardio starter split tagged .cardio (HealthKit .mixedCardio), so the Apple Watch records the real aerobic workout while the phone logs the time — no per-machine cardio entries or schema changes. Claude-Session: https://claude.ai/code/session_012qw2itfzKyEJ1HpsFt8Ex4
2026-07-09 18:20:05 -04:00
parent e12fe31152
commit ae3aa15019
10 changed files with 235 additions and 7 deletions
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+# Cardio
+
+A steady aerobic session — run in place, ride, row, or use the machine of your
+choice and just keep moving. It's logged as a single timed block; your Apple
+Watch records the real effort — heart rate, calories, and duration — as a
+cardio workout.
+
+- **Category:** Cardio
+- **Type:** Aerobic / conditioning
+- **Targets:** Heart, lungs, endurance
+- **Prescription:** 15–30 minutes at a conversational-to-brisk pace
+- **Defaults:** 1 × 1200 s
+
+## Setup
+
+Pick your mode — treadmill, bike, rower, or simply running in place — and let
+your watch start the session so the effort is tracked on your wrist.
+
+## Execution
+
+1. Ease in for the first minute or two, letting your heart rate climb.
+2. Settle into a steady pace you can hold for the whole block.
+3. Keep your breathing rhythmic and your shoulders relaxed.
+4. Cool down with an easy minute before you stop.
+
+## Cues
+
+- Aim for a pace where you could speak in short sentences, not full paragraphs.
+- Stay tall and loose — don't grip the rails or hunch over the machine.
+- Let the watch handle the numbers; just hold your effort steady.
+
+## Common Mistakes
+
+- Starting too hard and fading long before the time is up.
+- Leaning on the handrails, which quietly drops the real workload.
+- Skipping the warm-up and cool-down minutes at either end.
+
+## Progression
+
+Add minutes, lift the pace, or fold in short faster intervals to raise the
+challenge over time.
@@ -0,0 +1,52 @@
+{
+  "name": "Cardio",
+  "primary": 1,
+  "camera": {"zoom": 0.7},
+  "working": ["leg_r", "leg_l"],
+  "frames": [
+    {
+      "hold": 0.1, "tween": 0.3,
+      "root": {"pos": [160, 62], "pitch": 4},
+      "spine": [0, 0],
+      "neck": 2, "head": -6,
+      "shoulder_r": -28, "elbow_r": 82,
+      "shoulder_l": 34, "elbow_l": 78,
+      "hip_r": 68, "knee_r": 88, "ankle_r": -8,
+      "hip_l": 2, "knee_l": 4, "ankle_l": 0,
+      "pins": {"foot_l": [162, 150]}
+    },
+    {
+      "hold": 0.08, "tween": 0.26,
+      "root": {"pos": [160, 64], "pitch": 4},
+      "spine": [0, 0],
+      "neck": 2, "head": -6,
+      "shoulder_r": 3, "elbow_r": 64,
+      "shoulder_l": 3, "elbow_l": 64,
+      "hip_r": 4, "knee_r": 4, "ankle_r": 0,
+      "hip_l": 4, "knee_l": 4, "ankle_l": 0,
+      "pins": {"foot_r": [158, 148], "foot_l": [162, 150]}
+    },
+    {
+      "hold": 0.1, "tween": 0.3,
+      "root": {"pos": [160, 62], "pitch": 4},
+      "spine": [0, 0],
+      "neck": 2, "head": -6,
+      "shoulder_r": 34, "elbow_r": 78,
+      "shoulder_l": -28, "elbow_l": 82,
+      "hip_r": 2, "knee_r": 4, "ankle_r": 0,
+      "hip_l": 68, "knee_l": 88, "ankle_l": -8,
+      "pins": {"foot_r": [158, 148]}
+    },
+    {
+      "hold": 0.08, "tween": 0.26,
+      "root": {"pos": [160, 64], "pitch": 4},
+      "spine": [0, 0],
+      "neck": 2, "head": -6,
+      "shoulder_r": 3, "elbow_r": 64,
+      "shoulder_l": 3, "elbow_l": 64,
+      "hip_r": 4, "knee_r": 4, "ankle_r": 0,
+      "hip_l": 4, "knee_l": 4, "ankle_l": 0,
+      "pins": {"foot_r": [158, 148], "foot_l": [162, 150]}
+    }
+  ]
+}
@@ -0,0 +1,23 @@
+{
+  "activityType" : 4,
+  "color" : "red",
+  "createdAt" : "2020-01-01T00:00:00Z",
+  "exercises" : [
+    {
+      "durationSeconds" : 1200,
+      "id" : "01DXF6DT0032GKBRB638SQX8M3",
+      "loadType" : 2,
+      "name" : "Cardio",
+      "order" : 0,
+      "reps" : 0,
+      "sets" : 1,
+      "weight" : 0
+    }
+  ],
+  "id" : "01DXF6DT00BXJ6N63ZBX9M9VNH",
+  "name" : "Cardio",
+  "order" : 12,
+  "schemaVersion" : 3,
+  "systemImage" : "figure.run",
+  "updatedAt" : "2020-01-01T00:00:00Z"
+}