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

CHANGELOG.md

@@ -1,5 +1,7 @@
 **July 2026**
 
+A new Cardio exercise and matching starter split let you log aerobic sessions, tracked on your Apple Watch as a cardio workout.
+
 Starting a workout with a split's Start This Split button now brings it up on your Apple Watch too, matching how starting one from the main list already worked.
 
 A new Auto-Advance option lets a split flow hands-free from one exercise to the next, resting automatically between them.

Exercise Library/COVERAGE.md

@@ -74,8 +74,14 @@ entries) a user logging by that station's name will find.
   regression in their Progression sections, not separate picker entries.
 - **Dumbbell RDL, dumbbell lunge** — folded into Romanian Deadlift and Lunge
   ("barbell or dumbbells" in their pages), not separate entries.
-- **Kettlebells, T-bar row, pullover machine, cardio equipment** — out; not
+- **Kettlebells, T-bar row, pullover machine** — out; not strength stations
-  strength stations found in most gyms (cardio is out of the app's scope).
+  found in most gyms.
+- **Specific cardio machines (treadmill, bike, elliptical, rower, …)** — out as
+  individual picker entries. Cardio is covered instead by one generic **Cardio**
+  entry: a single duration-logged block whose split is tagged `.cardio` (→
+  HealthKit `.mixedCardio`), so the Apple Watch records the real workout (heart
+  rate, calories, duration) and the phone just logs the time. It reuses a
+  running-in-place figure rather than a per-machine rig.
 - **Morning wake-up mobility & stretching set** — landed. Dynamic warm-up
   drills (March in Place, Leg Swings, Neck Rolls, Arm Circles, Torso Twist,
   Standing Side Bend, Hip Circles) now fill the mobility row alongside Cat-Cow,

Exercise Library/Cardio/info.md

@@ -0,0 +1,41 @@
+# 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.

Exercise Library/Cardio/motion.json

@@ -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]}
+    }
+  ]
+}

README.md

@@ -15,7 +15,7 @@ your own iCloud Drive.
   **Bodyweight Core** circuit with its own warm-up) appear automatically on first
   launch; editing one makes it your own copy, and deleted starters can be restored
   from Settings.
-- **Exercise library** — a bundled library of 47 exercises to populate your
+- **Exercise library** — a bundled library of 65 exercises to populate your
   splits, authored in `Exercise Library/` with per-exercise setup, cues,
   mistakes, progressions, and an anatomically-rigged 3D stick-figure visual
   system — covering every common movement pattern and gym station (see the
@@ -23,6 +23,10 @@ your own iCloud Drive.
   free-weight canon (deadlifts, squats, benches, rows, curls, raises), the
   cable staples, and the bodyweight staples (push-ups, pull-ups, dips,
   lunges, and the floor core set).
+- **Cardio** — a generic **Cardio** exercise and matching starter split for
+  aerobic work. Tag a split's activity type Cardio and your Apple Watch records
+  the real effort (heart rate, calories, duration) as a `.mixedCardio` workout,
+  while the phone logs a simple timed block — no per-machine tracking needed.
 - **Run a workout** — start a session from a split, then tap an exercise to run it
   as a paged flow: a **Ready?** lead-in, count-up work phases, count-down rests, and
   a **Finish** page — mirroring the Apple Watch. Swipe a row to mark it complete, or

Scripts/generate_starter_splits.swift

@@ -177,6 +177,12 @@ let seeds: [Sp] = [
         Ex(name: "Cobra Stretch", sets: 1, reps: 8, load: 0),
         Ex(name: "Child's Pose", sets: 1, reps: 0, load: 2, dur: 45),
     ]),
+    // A single generic, watch-tracked cardio block: one duration exercise in a
+    // `.cardio` (→ HealthKit `.mixedCardio`) split. The phone logs the time; the
+    // watch records the real workout (heart rate, calories, duration).
+    Sp(name: "Cardio", color: "red", icon: "figure.run", activity: 4, ex: [
+        Ex(name: "Cardio", sets: 1, reps: 0, load: 2, dur: 1200),
+    ]),
 ]
 
 // MARK: - Emit

Workouts/Resources/ExerciseMotions/Cardio.info.md

@@ -0,0 +1,41 @@
+# 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.

Workouts/Resources/ExerciseMotions/Cardio.motion.json

@@ -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]}
+    }
+  ]
+}

Workouts/Resources/StarterSplits/Cardio.split.json

@@ -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"
+}

WorkoutsTests/SeedLibraryTests.swift

@@ -11,16 +11,16 @@ import IndieSync
 /// both the raw document and a SwiftData cache round-trip.
 struct SeedLibraryTests {
 
-    @Test func catalogLoadsTwelveSeedsInOrder() {
+    @Test func catalogLoadsThirteenSeedsInOrder() {
         let seeds = SeedLibrary.seeds
-        #expect(seeds.count == 12)
+        #expect(seeds.count == 13)
-        #expect(seeds.map(\.doc.order) == Array(0...11))
+        #expect(seeds.map(\.doc.order) == Array(0...12))
         #expect(seeds.map(\.doc.name) == [
             "Upper Body", "Core", "Lower Body", "Bodyweight Core",
             "Full Body Machines", "Free Weight Basics",
             "Upper Body Warm-Up", "Lower Body Warm-Up",
             "Morning Wake-Up", "Morning Mobility",
-            "Full Body Stretch", "Evening Stretch",
+            "Full Body Stretch", "Evening Stretch", "Cardio",
         ])
     }
 
@@ -44,6 +44,7 @@ struct SeedLibraryTests {
             "01DXF6DT00QHJ9G4SDMEX64NZD", // Morning Mobility
             "01DXF6DT003PRJB3FGYSSGTQ5X", // Full Body Stretch
             "01DXF6DT00M5YRFPHJQ2FS2B9P", // Evening Stretch
+            "01DXF6DT00BXJ6N63ZBX9M9VNH", // Cardio
         ])
     }