Autorenmodus

Workout erstellen, JSON bearbeiten oder KI als Co-Autor nutzen.

Starte mit geführten Reglern, füge ein vorhandenes Schema ein oder kopiere einen fokussierten Prompt für sichere Änderungen.

1. Prompt kopieren

Der Prompt enthält die App-Regeln: ein JSON-Objekt, Schema 1.0 und keine unbekannten Top-Level-Felder.

2. In ein LLM einfügen

Nutze deinen bevorzugten Assistenten und beschreibe Ziel, Zeitplan, Ausrüstung und Level.

ChatGPT Claude

3. Validieren und speichern

Der Validator findet Schemafehler, bevor das JSON die App erreicht.

Brief lesen

Workout-Generator

Baue und forme den Plan, bevor er in die App kommt.

Nutze den Generator für eine gültige Startdatei, füge vorhandenes Plan-JSON ein und lade oder kopiere das validierte Ergebnis.

PlannameZiel

StufeFokus

WochenTage/Woche

MinutenPausensekunden

Ausrüstungs-TagsEinheiten

Bereit zum Import

Gültig

Individueller Workout-Plan

4 Wochen, 3 Tage/Woche, beginner

4Wochen

3Tage/Woche

12sessions

Workout-JSON-Editor

{
  "schema_version": "1.0",
  "plan": {
    "id": "individueller-workout-plan-4wk",
    "name": "Individueller Workout-Plan",
    "author": "Universal-Fit-Generator",
    "description": "4-Wochen-Plan mit Fokus hybrid, erstellt im Web-Generator.",
    "goal": "allgemeine Fitness",
    "level": "beginner",
    "duration_weeks": 4,
    "days_per_week": 3,
    "tags": [
      "hybrid",
      "allgemeine fitness",
      "beginner",
      "kurzhanteln",
      "laufschuhe"
    ]
  },
  "settings": {
    "units": {
      "weight": "kg",
      "distance": "km"
    },
    "rest_default_seconds": 120
  },
  "weeks": [
    {
      "week": 1,
      "name": "Woche 1",
      "days": [
        {
          "day": 1,
          "name": "Kraft Unterkörper",
          "tags": [
            "strength",
            "lower-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Kraft Unterkörper",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "walking_lunge",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Lockerer Lauf",
          "tags": [
            "running",
            "aerobic"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Lockerer Lauf",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "running",
                  "cardio": {
                    "structure": "steady",
                    "modality": "running",
                    "target": {
                      "duration_minutes": 50,
                      "hr_zone": 2
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Kraft Oberkörper",
          "tags": [
            "strength",
            "upper-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Kraft Oberkörper",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        }
      ]
    },
    {
      "week": 2,
      "name": "Woche 2",
      "days": [
        {
          "day": 1,
          "name": "Kraft Unterkörper",
          "tags": [
            "strength",
            "lower-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Kraft Unterkörper",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "walking_lunge",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Lockerer Lauf",
          "tags": [
            "running",
            "aerobic"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Lockerer Lauf",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "running",
                  "cardio": {
                    "structure": "steady",
                    "modality": "running",
                    "target": {
                      "duration_minutes": 52,
                      "hr_zone": 2
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Kraft Oberkörper",
          "tags": [
            "strength",
            "upper-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Kraft Oberkörper",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        }
      ]
    },
    {
      "week": 3,
      "name": "Woche 3",
      "days": [
        {
          "day": 1,
          "name": "Kraft Unterkörper",
          "tags": [
            "strength",
            "lower-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Kraft Unterkörper",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 4,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 4,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "walking_lunge",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Lockerer Lauf",
          "tags": [
            "running",
            "aerobic"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Lockerer Lauf",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "running",
                  "cardio": {
                    "structure": "steady",
                    "modality": "running",
                    "target": {
                      "duration_minutes": 54,
                      "hr_zone": 2
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Kraft Oberkörper",
          "tags": [
            "strength",
            "upper-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Kraft Oberkörper",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 4,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 4,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        }
      ]
    },
    {
      "week": 4,
      "name": "Deload und Festigung",
      "deload": true,
      "days": [
        {
          "day": 1,
          "name": "Locker: Kraft Unterkörper",
          "tags": [
            "strength",
            "lower-body"
          ],
          "estimated_minutes": 35,
          "blocks": [
            {
              "type": "main",
              "name": "Kraft Unterkörper",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "walking_lunge",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Lockerer Lauf",
          "tags": [
            "running",
            "aerobic"
          ],
          "estimated_minutes": 35,
          "blocks": [
            {
              "type": "main",
              "name": "Lockerer Lauf",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "running",
                  "cardio": {
                    "structure": "steady",
                    "modality": "running",
                    "target": {
                      "duration_minutes": 56,
                      "hr_zone": 2
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Locker: Kraft Oberkörper",
          "tags": [
            "strength",
            "upper-body"
          ],
          "estimated_minutes": 35,
          "blocks": [
            {
              "type": "main",
              "name": "Kraft Oberkörper",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        }
      ]
    }
  ]
}