Reppie Authoring Guide

Version: 1.5 · Last updated: 2026-05-13 · Audience: human authors and AI assistants creating exercises and workouts for Reppie.

This document is the single source of truth for how exercises and workouts must be constructed in Reppie. AI assistants generating content for Reppie should treat every rule below as binding — if a request conflicts with a rule, follow the rule and explain the deviation.

0. Quickstart for AI assistants

If you're an AI assistant who has been asked by a Reppie user to build them a workout, this is your starting point. The user has copied a short prompt to you, and the full instructions live in this guide. Read it, then reply.

Your job in 5 steps:

1. Understand the request. Read what the user asked for. Identify the target duration, body focus, equipment, level, and any constraints.
2. Pick a structure. See §6.3 (warm-up + main blocks + optional finisher + cool-down) and §6.4 (series, target, rest defaults by training goal).
3. Choose exercises. Use canonical English names where possible — Reppie reuses existing public exercises by name (§10.9). Lock muscle names to §5.3 and equipment names to §5.4 (both are always English).
4. Hit the target time. Compute total time per §3 / §10.8 and iterate until you are within ±5 % of the user's target. Don't under-deliver: a 60-min request answered with a 39-min plan is a failure.
5. Format your reply. Exactly as §10.1 describes: one ```markdown fenced code block containing the entire workout (so the user's AI client shows a 📋 copy button on it), then a ⏱ Total: … audit line, then a 📋 reminder line in the user's language telling them to copy the block above and return to Reppie. No preamble, no commentary outside the code block.

Three rules that catch out almost everyone:

• 🌐 Language. Write everything in the user's language EXCEPT the muscle names, the equipment names, and the literal word Rest for pause entries — those are always English. Full rules in §10.5.
• ⏸ Rest entries are special. A pause between exercises is a single list item of the form N. **Rest** — Ns. Never add Muscles/Equipment/description lines. Never translate the title. Full rules in §10.4.
• ⏱ Time math is mandatory. A 30-min request must produce a 30-min plan. The most common AI failure is being 20–40 % short because the time formula was skipped. Self-audit per §10.8 before sending.

The full worked reply example is in §10.10. When in doubt, copy its shape exactly.

If your tooling allows fetching URLs, you have already done the most important step — reading this guide. Good luck.

1. What Reppie is

Reppie is an interval-style workout player. A user opens a workout, presses Play, and Reppie walks them through a linear sequence of timed steps with audio cues. Reppie is not a long-term programming tool (no week-by-week mesocycles, no progressive overload tracking). Each workout is self-contained and is intended to be played end-to-end in a single session.

Two primitives:

• Exercise — a reusable, atomic movement (e.g. Push-Up, Goblet Squat, Plank). It has a title, a description, target muscles, equipment, tags, and optional media. It does not carry a duration, rep count, or series count.
• Workout — an ordered list of items. Each item is either a reference to an exercise (with series/target/rest configured at the workout level) or a standalone break (rest between exercises).

The same exercise can appear in many workouts with different parameters. Series count, target value (time or reps), and inter-series rest are properties of the workout item, never of the exercise.

2. Domain glossary

3. How total workout time is calculated

This is the formula AI must use to hit a user's time budget.

3.1 Step expansion

For each enabled item in order, the player produces steps:

1. Once at the very start: get_ready (default 5 s; user-overridable in profile).
2. For each item:
   • If the item is a break with target_type: "time" → one break step of target_value seconds.
   • If the item is a break with target_type: "pause" → one paused_rest step (duration = 0; does not count toward total time).
   • If the item is an exercise with series_count = N:
     • Series 1 → exercise step.
     • If rest_seconds > 0 and not the last series → series_rest step.
     • … repeat …
     • Series N → exercise step (no series_rest after the last series).

3.2 Per-step duration

3.3 Item-level formula

For an exercise item:

exerciseDuration =
  target_type == "reps"
    ? target_value * seconds_per_rep
    : target_value

itemTime = series_count * exerciseDuration
         + max(0, series_count - 1) * rest_seconds

For a timed break item: itemTime = target_value. For a pause break item: itemTime = 0.

3.4 Workout total

totalTime = get_ready_seconds + Σ itemTime  (over enabled items)

paused_rest steps are never included in totals shown to the user, in stats, or in time-budget planning. If the user asks for "a 25-minute workout," design without relying on pause breaks to fill time.

3.5 Worked example

User asks: "30-minute full-body workout." Get Ready = 5 s.

Sum = 60 + 30 + 168 + 150 + 150 + 60 + 160 + 130 + 30 + 90 = 1028 s. Plus Get Ready 5 s ⇒ 1033 s ≈ 17:13. Below budget — add work.

The AI must iterate on parameters (series, target, rest) until totalTime is within ±5 % of the requested time, without padding with pause breaks.

3.6 Field hard limits (DB constraints)

These will reject the row if violated — never produce values outside these ranges:

4. Authoring an Exercise

4.1 Title

• 1–100 chars, but aim for 2–5 words. Title Case.
• Use the canonical English name of the movement. Push-Up, not push ups.
• Do not include numbers (no series, no reps, no time): wrong: "30s Plank"; right: "Plank".
• Do not include difficulty modifiers unless they actually change the movement: wrong: "Easy Push-Up"; right: "Knee Push-Up" (different movement).
• Do not include equipment unless it changes the movement: right: "Dumbbell Bench Press", "Barbell Bench Press" (different exercises). Wrong: "Push-Up on Yoga Mat" (the mat is incidental).

4.2 Description — required structure

The description is rich text rendered with a markdown-style renderer. Maximum 2 000 chars. Always use markdown formatting — **bold**, numbered lists, and bullet lists are all rendered and make the text significantly more readable. Use the following four sections in this order:

4.2.1 What it's for (required)

One to two sentences: the purpose and key benefits of the exercise — which muscles it develops, what movement quality it builds, or what athletic goal it serves. Do not repeat the exercise title verbatim.

4.2.2 How to do it (required)

A numbered list of 3–6 movement steps in imperative voice ("Stand with feet hip-width apart…"). Each step is one sentence. Cover the starting position, the movement phases, and the finish.

4.2.3 Common Mistakes (required)

A bulleted list of 2–4 frequent errors. Format each as **Mistake** — how to fix it.

4.2.4 Trainer's Tip (optional but strongly recommended)

One to three sentences: a non-obvious cue, subtlety, or coaching insight that improves results or reduces injury risk — something a good coach would share that isn't already covered above.

4.3 Description — what NOT to include

• ❌ Number of series, reps, or duration. Those belong on the workout item.
• ❌ "In this workout we will…" — descriptions are reused across workouts.
• ❌ Marketing language ("blast your abs," "torch fat"). Be neutral and instructional.
• ❌ External links.
• ❌ Brand names of equipment unless the equipment is brand-specific (e.g. TRX).
• ❌ Footnotes, citations, references.

4.4 Media

• One file per exercise, optional but strongly preferred.
• media_type: image, gif, or youtube.
• For image / gif: square or 4:5 portrait, ≤ 5 MB. Show the full body in the active phase of the movement. No watermarks, no text overlays, no logos.
• For youtube: paste a youtube.com or youtu.be URL. The clip should be ≤ 60 s and isolated to this exercise (not a workout compilation).

4.5 Muscles

• Pick from the fixed seed list (§5.3). No free text.
• Include every muscle that does meaningful work. Typically 1–4 entries.
• No primary/secondary distinction — Reppie does not model that.
• Do not add muscles that only stabilize (e.g. don't tag abs on every standing exercise).

4.6 Equipment (+ tags)

• Pick from the fixed seed list (§5.4). No free text on new authoring (legacy free-form entries are deprecated).
• Include only equipment that is required to perform the exercise. Yoga mat counts only when the mat materially affects the exercise (floor work). Shoes, water bottles, etc. never count.
• If the exercise can be done with no equipment at all, set equipment_free: true and add no tags.

4.7 General tags (# tags)

• Lowercase, 1–30 chars, max 10 per exercise.
• Use for cross-cutting attributes: movement pattern (#push, #pull, #hinge, #squat, #carry, #rotation), plane (#unilateral, #bilateral), pace (#explosive, #isometric), context (#warmup, #cooldown, #mobility, #stretch).
• Do not duplicate information already encoded by muscles or equipment.
• Do not use tags as full-text descriptions. Three to seven tags is a healthy range.

5. Reference data

5.1 Step kinds (player)

get_ready, exercise, series_rest, break, paused_rest. Authors do not pick step kinds directly — the player derives them from items.

5.2 Item shape (internal DB representation)

AI assistants do not emit this shape directly — they emit Markdown (§10.2) which Reppie's parser maps to these rows. This table is here as background so authors understand what eventually lands in the database.

// type "exercise"
{
  type: "exercise",
  exercise_id: "<uuid of the Exercise row>",
  target_type: "time" | "reps",
  target_value: number,             // seconds OR reps, 1..3600
  seconds_per_rep: number | null,   // required if target_type == "reps", default 3
  series_count: number,             // 1..99
  rest_seconds: number,             // 0..600, between series
  order_index: number,
}

// type "break"
{
  type: "break",
  target_type: "time" | "pause",
  target_value: number,             // seconds, ignored when target_type == "pause"
  series_count: 1,
  rest_seconds: 0,
  order_index: number,
}

5.3 Muscles (fixed seed list, 19 entries)

Names are lowercase identifiers and must be used exactly as written, in English, even when the rest of the workout is authored in another language (see §10.5).

5.4 Equipment (fixed seed list, ~30 entries)

6. Authoring a Workout

6.1 Title

• 1–100 chars, 3–8 words is the sweet spot. Title Case.
• Should signal scope and theme: "Full-Body 25-Minute Conditioning", "Lower-Body Strength · Dumbbells Only".
• Avoid clickbait, emojis, and exclamation marks.

6.2 Description

• Up to 5 000 chars but aim for 120–500 chars. Plain paragraph(s).
• Cover: who it's for, expected duration, equipment summary, and any prerequisite (e.g. "Familiarity with hinge pattern"). No coaching cues — those belong on exercises.
• Optional: a one-line "Structure" summary (e.g. "5 min warm-up · 3 strength supersets · 5 min finisher · cool-down").

6.3 Item ordering — recommended structure

A well-constructed workout follows this template (skip sections that don't apply):

1. Warm-up (3–8 min): dynamic, low-load. Either a single timed exercise (e.g. jumping jacks 60 s) or 2–4 short exercises with no series rest.
2. Main block(s) (15–40 min): strength or conditioning sets. Group by movement pattern or muscle. Place a timed break (30–90 s) between blocks, never between every single item.
3. Finisher (optional, 2–5 min): higher-intensity capstone (AMRAP-style or burnout).
4. Cool-down (2–5 min): stretching/mobility, single timed exercises, no series, low rest.

6.4 Series, target, rest — rules of thumb

seconds_per_rep defaults to 3. Use 2 for fast/explosive (kettlebell swing, jumping squat) and 4–5 for slow tempo (tempo squat, slow eccentric pull-up).

6.5 When to use which break type

• No break between sequential items in the same superset/circuit (rest is inside the items via rest_seconds, or the next exercise's get_ready-like phase serves as transition).
• Timed break (target_type: "time") between blocks (e.g. between strength block and conditioning block). Typical 30–120 s.
• Pause break (target_type: "pause") only when transition is unpredictable: equipment swap that needs setup, intermission for water, between halves of a long session. Pause breaks do not count toward total time, so do not use them to manage pacing.

6.6 Computed vs. extra metadata

These are computed automatically from items and are read-only on the workout:

• Total duration — see §3.
• Workout muscles — union of muscles across all linked exercises.
• Workout equipment (computed part) — union of equipment across all linked exercises.

The workout itself also has its own editable bag of:

• Workout extra equipment — e.g. +towel, +water-bottle that no exercise references but is needed for the session.
• Workout tags — #hiit, #strength, #mobility, #beginner, #advanced, location-style tags like #home / #gym.

The user sees computed ∪ extra for both equipment and muscles; the AI should populate only the extra bag, never duplicating equipment that is already on an exercise.

6.7 Cover image

• 1:1 (square) for grid thumbnails; the system also stores a "full" 16:9 variant. ≤ 5 MB. No text overlays.
• Optional. If absent, a default placeholder is used.

6.8 Visibility

• private (default) — owner-only.
• public — appears in the public catalogue. Only set public when the workout follows every rule in this guide.

7. Hitting a target time (algorithm)

When the user requests a workout of duration T_target:

1. Pick a structure template (warm-up + N main blocks + optional finisher + cool-down).
2. Allocate budget: e.g. warm-up 10 % of T, cool-down 10 %, transitions/breaks 5 %, main blocks the remainder.
3. For each main block, choose 2–4 exercises. Default to series_count = 3, rest_seconds = 30–60 s for conditioning, 60–120 s for strength.
4. Compute the running total using the formula in §3.3–§3.4.
5. If under budget by > 5 %: increase series, lengthen target, or add an exercise.
6. If over budget by > 5 %: reduce series, shorten target, or drop an exercise. Do not trim warm-up or cool-down below the minimums in §6.3 unless T_target < 8 min.
7. Reject any plan that uses pause breaks to absorb time: pauses don't count and the user will end up over time.

Aim for |total − T_target| ≤ 5 % (e.g. ±90 s for a 30-minute workout).

8. Anti-patterns (do not do this)

• ❌ Placing series/reps/time in the exercise title or description.
• ❌ Putting the same exercise twice in a workout to bump volume — increase series_count instead. (Exception: it appears in two distinct blocks for a deliberate reason — be sure.)
• ❌ Relying on pause breaks to reach the target duration.
• ❌ Free-form equipment text. Always pick from the seed list.
• ❌ Tagging every exercise with all stabilizers as muscles.
• ❌ "Combo" exercises that bundle two movements ("Burpee + Push-Up + Squat") — split them or use the canonical compound name (just Burpee).
• ❌ Mixing languages within the same description.
• ❌ Empty rest (rest_seconds: 0) between strength sets above 4 reps — gives unrealistic pacing.
• ❌ series_count > 6 for a single exercise — almost always reflects bad structure; split into two items or use a circuit.

9. Examples

These are full, copy-correct examples. Use them as templates.

9.1 Example A — Exercise (reps-based, equipped, single muscle group)

Title: Goblet Squat

Description:

What it's for Builds quad and glute strength while training the thoracic extension needed for squatting under load. A versatile beginner-to-intermediate movement that works equally well as a warm-up primer or a main lower-body lift.

How to do it

1. Stand with feet shoulder-width apart, toes turned out 10–15°, holding a single dumbbell or kettlebell vertically against your chest with both hands cupping the top.
2. Brace your core and pull your shoulder blades down and back.
3. Push your hips back and bend your knees, keeping your chest tall.
4. Descend until your hip crease is below your knee, or as deep as you can while maintaining a neutral spine.
5. Drive through your mid-foot to stand back up, finishing with hips fully extended.

Common Mistakes

• Knees collapsing inward — actively press your knees out over your second toe.
• Heels lifting — sit your weight back; if your ankles are tight, place small plates under your heels.
• Rounding the lower back at the bottom — stop the descent where you can keep a neutral spine and progress depth over time.

Trainer's Tip Think "proud chest" throughout — if your elbows drop and the weight pulls your torso forward, you've gone past today's mobility limit. Shorten the depth rather than lose the position.

Muscles: quads, glutes, adductors, abs Equipment (+): dumbbells, kettlebell (either is acceptable — list both) Tags (#): #squat, #bilateral, #strength, #beginner-friendly equipment_free: false Media: GIF, square, full-body side angle.

Workout-side parameters when used in a workout: typically target_type: "reps", target_value: 8–12, seconds_per_rep: 3 (or 5 for tempo variant), series_count: 3–4, rest_seconds: 60–90.

9.2 Example B — Exercise (time-based, no equipment, isometric)

Title: Side Plank

Description:

What it's for Lateral core stability and oblique strength — trains the body to resist side-bending under load, which carries over to almost every athletic movement and protects the lumbar spine.

How to do it

1. Lie on your right side with your right forearm on the floor, elbow directly under your shoulder.
2. Stack your feet, knees, hips, and shoulders in one straight line; place your top hand on your hip or extend it toward the ceiling.
3. Press your forearm into the floor and lift your hips so your body forms a diagonal from ankles to head.
4. Squeeze your obliques and glutes; keep your bottom hip from sagging.
5. Hold the position with steady, shallow breaths. To finish, lower the hip under control.
6. Repeat on the opposite side.

Common Mistakes

• Hips sagging — actively drive the hip away from the floor; if you can't hold it, drop to a modified version with the bottom knee down.
• Shoulder collapsing into the elbow — push the floor away to keep the shoulder packed.
• Head dropping — keep your neck long and your gaze straight ahead.

Trainer's Tip The top glute does more work than most people realise — consciously squeezing it keeps the hips stacked and increases the oblique load at the same time. Skip this exercise if you have an unresolved shoulder injury on the supporting side.

Muscles: obliques, abs, side delts Equipment (+): (none) Tags (#): #core, #isometric, #unilateral, #bodyweight equipment_free: true Media: image, side-on, full-body.

Workout-side parameters: target_type: "time", target_value: 30–60, series_count: 2–3 per side, rest_seconds: 20–30. Place once per side as two separate items, or one item and rely on the user to switch sides at the next series — prefer two items for clarity.

9.3 Example C — Exercise (reps-based, isolation, single muscle group)

Title: Dumbbell Front Raise

Description:

What it's for Anterior deltoid isolation — builds shoulder strength and definition and improves frontal-plane shoulder stability.

How to do it

1. Stand with feet hip-width apart, a dumbbell in each hand, palms facing your thighs.
2. Keeping your arm straight, raise one dumbbell forward to shoulder height.
3. Lower under control, then repeat on the other arm.
4. Maintain a slight bend in the elbow throughout.

Common Mistakes

• Swinging the torso — brace your core and keep your hips still; momentum defeats the purpose of the isolation.
• Raising above shoulder height — going higher causes shoulder impingement; stop at parallel to the floor.
• Shrugging the shoulders — keep the traps down and relaxed throughout the lift.

Trainer's Tip Think about leading with your pinky finger slightly turned up at the top — this subtle external rotation better isolates the front delt and reduces impingement risk.

Muscles: front delts Equipment (+): dumbbells Tags (#): #push, #unilateral, #isolation, #shoulder equipment_free: false Media: GIF, portrait, front-on angle to show the path of the dumbbell.

Workout-side parameters: target_type: "reps", target_value: 10–12, seconds_per_rep: 2 (controlled lift, controlled lower), series_count: 3, rest_seconds: 45–60.

9.4 Example D — Workout (30 min, full-body, dumbbells)

Title: Full-Body Strength · Dumbbells · 30 min Visibility: public Description:

A 30-minute full-body strength session for intermediate trainees with a single pair of dumbbells. Three compound supersets bookended by a dynamic warm-up and a stretching cool-down. Expect roughly equal work on push, pull, and lower-body patterns.

Structure: 4 min warm-up · 3 strength supersets (~6 min each) · 60 s break · 4 min cool-down.

Workout extra equipment: (none — all equipment is on exercises) Workout tags (#): #strength, #full-body, #dumbbells, #intermediate, #home

Items:

Total time check (Get Ready 5 s):

• Warm-up: 60 + 24 + 30 = 114 s
• Break: 30
• Superset 1: 3·30 + 2·75 + 3·30 + 2·75 = 90 + 150 + 90 + 150 = 480
• Break: 60
• Superset 2: 3·30 + 2·75 + 3·24 + 2·90 = 90 + 150 + 72 + 180 = 492
• Break: 60
• Superset 3: 3·24 + 2·75 + 3·45 + 2·20 = 72 + 150 + 135 + 40 = 397
• Break: 30
• Cool-down: 240

Subtotal = 114 + 30 + 480 + 60 + 492 + 60 + 397 + 30 + 240 = 1903 s Plus Get Ready 5 ⇒ 1908 s ≈ 31:48. Within 6 % of 30 min target — acceptable. To tighten, drop one set from Superset 3 (saves ~95 s).

10. Output contract for external AI assistants

This section is the contract for AI assistants (Claude, ChatGPT, Gemini, …) that receive a Reppie workout request through the user's Create with your AI or Edit with your AI flow. The user pastes a short prompt into your chat, you reply in the format below, the user copies your reply back into Reppie, and Reppie's parser materializes the workout.

The contract is deliberately simpler than the internal DB schema (§5.2). The parser handles exercise lookup and break creation.

10.1 Reply layout

Your full reply must consist of, in this exact order:

1. The ENTIRE workout, wrapped in a single fenced ```markdown code block (see §10.2 for the shape). The fenced code block is non-negotiable — that's what makes your AI client (Claude, ChatGPT, Gemini) render the familiar 📋 copy button on the block so the user can copy it in one tap, AND it's what lets Reppie reliably find the workout in your reply. Plain markdown not wrapped in a fence is a failure. Do not split it into multiple blocks, do not put commentary inside the block.
2. One blank line.
3. A time-audit line: ⏱ Total: <hh:mm> (target <hh:mm>, ±<n>%) — the running total computed per §3 / §10.8.
4. One blank line.
5. A copy-and-return reminder line directly under the code block, starting with the 📋 emoji, in the same language as the user's request. It tells the user to tap the copy button on the code block above and head back to Reppie:
   • English: 📋 Tap the copy button on the code block above and head back to Reppie.
   • Czech: 📋 Ťukni na tlačítko Copy u bloku výše a vrať se do Reppie.

Do not add a preamble, table of contents, or commentary outside the code block beyond the audit + reminder lines. The user just wants the workout — keep your reply tight.

10.2 Markdown shape

# Workout title in the user's language (1–100 chars)
Tags: 3–8 lowercase tags, comma-separated, no # prefix, max 30 chars each
Lang: BCP-47 code matching the user's language (en-US, cs-CZ, de-DE, …)
Extra equipment: optional, comma-separated names from §5.4

Workout description — 60–150 words of plain prose in the user's language (see §10.6).

## Exercises

1. **Exercise name in user's language** — SETS × REPS reps, rest RESTs
   Muscles: names from §5.3 — always English, lowercase
   Equipment: names from §5.4   ← OR   Equipment-free

   **What it's for**
   One to two sentences: purpose and key benefits.

   **How to do it**
   1. Step one — imperative voice, one sentence.
   2. Step two.
   3. Step three.

   **Common Mistakes**
   - **Mistake name** — how to fix it.
   - **Another mistake** — fix.

   **Trainer's Tip**
   One non-obvious cue or coaching insight (1–3 sentences).

2. **Time-based exercise** — SETS × DURATIONs (time), rest RESTs
   Muscles: ...
   Equipment-free

   **What it's for**
   ...

   *(How to do it / Common Mistakes / Trainer's Tip as above)*

3. **Tempo exercise** — SETS × REPS reps @ SECONDS_PER_REPs/rep, rest RESTs
   Muscles: ...
   Equipment: ...

   *(description as above)*

4. **Rest** — DURATIONs

Field semantics for an exercise entry:

• SETS — how many times the block is repeated (1–99).
• REPS — repetitions per set, for rep-based exercises only (1–999). Use this metric form.
• DURATION — duration per set in seconds, for time-based exercises only (1–3600). Use the … (time) form.
• SECONDS_PER_REP — required as @ Xs/rep whenever the tempo deviates from the default of 3 s/rep (0.5–10.0, one decimal). See §10.3. Omit the @ … segment when default.
• REST — rest between consecutive sets of the same exercise (0–600 seconds). NOT a pause between different exercises — see §10.4.

A regular exercise must have its metric line, a Muscles: line, exactly one of Equipment: … or Equipment-free, and a description following the four-section format above. A Rest entry has ONLY the bold-titled metric line — no sub-lines (see §10.4).

10.2a Exercise description (REQUIRED for every exercise)

Every exercise entry must include a structured description using exactly these four sections (see §4.2 for the full spec). The description is saved as rich text — use markdown formatting: **bold**, numbered lists (1. …), and bullet lists (- …) are all rendered correctly in Reppie.

What it's for (required) — 1–2 sentences on the purpose and key benefit of this movement.

How to do it (required) — numbered list of 3–6 steps, imperative voice ("Stand with feet…"), one sentence each. Cover start position, movement phases, finish.

Common Mistakes (required) — bulleted list of 2–4 errors, each as **Mistake** — fix.

Trainer's Tip (optional but strongly recommended) — 1–3 sentences of non-obvious coaching insight.

🚫 Do NOT write a one-liner like "Keep core tight and elbows at 45°." as the entire description — that is not an instructive description. A user playing the workout needs to be able to understand and perform the exercise from the description alone.

10.3 Reps vs time

PREFER TIME (use seconds) for anything naturally measured by duration: plank, wall sit, dead hang, farmer's carry, mountain climbers, jump rope, running, cycling. If there's no clean "counting moment," use time.

USE REPS (use reps + seconds_per_rep) only for movements with discrete countable repetitions: push-up, squat, bicep curl, pull-up, lunge, row.

seconds_per_rep is the precise total duration of one full rep cycle (one decimal place), counting BOTH directions:

Be realistic. Don't round to an integer just because it's neat.

10.4 Rest periods (CRITICAL — most common mistake)

There are two different ways to express rest. Use the right one.

(A) rest Ns on an exercise — automatic rest between consecutive sets of the same exercise. NOT a pause between different exercises, and NOT a pause after the last set. With 3 × 10 reps, rest 60s, the user does the exercise, rests 60 s, repeats, rests 60 s, repeats — and then immediately moves to the next item with no rest in between.

🚫 Common mistake: assuming the rest …s segment on an exercise also creates a transition pause to the next exercise. It does NOT. Two adjacent multi-set exercises with no Rest entry between them mean the user goes straight from the last set of exercise 1 into the first set of exercise 2.

❌ Wrong (no transition rest between two strength exercises):

1. **Push-Up** — 3 × 10 reps @ 2.1s/rep, rest 60s
   Muscles: chest, triceps
   Equipment-free
2. **Squat** — 3 × 10 reps, rest 60s
   Muscles: quads, glutes
   Equipment-free

✅ Right (explicit Rest entry between them):

1. **Push-Up** — 3 × 10 reps @ 2.1s/rep, rest 60s
   Muscles: chest, triceps
   Equipment-free
2. **Rest** — 60s
3. **Squat** — 3 × 10 reps, rest 60s
   Muscles: quads, glutes
   Equipment-free

If your plan needs a transition pause between two exercises (block separator, equipment swap, breather), you MUST insert a Rest entry every time. The only case where it's correct to omit a Rest entry between exercises is a deliberate superset/circuit where the user transitions immediately.

(B) Rest entry — a standalone pause between different exercises. Special item: N. **Rest** — <DURATION>s — nothing else on the line and no sub-lines.

2. **Rest** — 90s

🚫 A Rest entry must be just the metric line — no sub-lines, no sets, no muscles, no equipment, no description. If you add any of those, Reppie tries to create a real exercise called "Rest" / "Pauza" / "Odpočinek" / "Descanso" / etc. and the import gets confused.

• ❌ 2. **Pauza** — 60s (translated title)
• ❌ A Rest entry followed by Muscles: ... or any other indented sub-line.
• ✅ 2. **Rest** — 60s on its own line.

🌐 Language exception for Rest entries: the title must always be the literal English word Rest, even when the rest of the workout is in another language. Reppie uses this exact string as a marker.

10.5 Language rules (REQUIRED)

Generate all content in the same language as the user's request. This applies to:

• workout title
• workout description
• workout tags
• exercise titles
• exercise descriptions
• exercise tags

Always literal English, never translated:

1. Every entry on a Muscles: line — fixed DB identifiers from §5.3.
2. Every entry on an Equipment: line — fixed DB identifiers from §5.4.
3. The bold title of a Rest item — always literally Rest (see §10.4).

The reminder line at the end of your reply (the one starting with 📋) is also in the user's language — see §10.1.

10.5.1 The Lang: header line

Include a Lang: line in the workout header (between Tags: and the description) with the BCP-47 code of the language you used: en-US, en-GB, cs-CZ, de-DE, es-ES, fr-FR, it-IT, ja-JP, ko-KR, nl-NL, pl-PL, pt-BR, ru-RU, sk-SK, uk-UA, or zh-CN. Reppie attaches this code to every newly-created exercise so the in-player text-to-speech reads exercise names with the correct pronunciation — even when the user's profile default is a different language. Omit the line only if you genuinely cannot map your output to one of the supported codes; falling back to the user's profile default is safe but suboptimal.

10.6 Workout description (REQUIRED)

The plain paragraph(s) under the title/tags header (before ## Exercises) form the workout description shown on the workout's detail page. Always provide it. Make it useful — not generic boilerplate.

Aim for 3–6 sentences (~60–150 words) covering, where relevant:

• WHAT the workout is and its character (full-body strength, HIIT, mobility…)
• WHO it's for (beginner / intermediate / advanced; goals: hypertrophy, fat loss, endurance)
• HOW to use it (recommended frequency, when to rest, when to progress)
• WHAT TO EXPECT physically (intensity, pacing, total time)
• Practical tips: warm-up, cool-down, form cues, common mistakes

Plain prose, friendly second person ("you"), no markdown, no bullet points, no emojis, no exercise-by-exercise breakdown (the exercise list speaks for itself). Don't open with "This workout…" — vary the opening. Don't repeat the title verbatim.

10.7 Workout tags (REQUIRED)

The Tags: line under the workout title is 3–8 short, descriptive labels — think hashtags. Pick what genuinely fits this specific workout:

• Body focus: full body, upper body, lower body, push day, core
• Goal: strength, hypertrophy, fat loss, endurance, mobility, rehab
• Style: hiit, circuit, supersets, amrap, emom, tabata, yoga
• Level: beginner, intermediate, advanced
• Constraints: no equipment, home, gym, outdoor
• Duration: 15 min, 30 min, 45 min, 60 min

Rules: lowercase, no leading # or +, comma-separated, max 30 chars each, max 10 tags total. Avoid synonyms of one another.

10.8 Total time — mandatory self-audit

Most common failure mode: AI output is 20–40 % shorter than requested. You MUST compute and verify.

For each exercise entry:

one_set_seconds = (reps used) ? reps * seconds_per_rep : seconds
item_time       = sets * one_set_seconds + (sets - 1) * rest_seconds

For each Rest entry: item_time = seconds.

total_seconds = 5 (built-in Get Ready) + Σ item_time

Self-audit:

1. Extract the user's requested duration (e.g. 30 min, 1 hour, 20 minut, hodina, 45 минут, media hora).
2. Build the plan, then compute total_seconds.
3. If |total − requested| > 5 %, REVISE — add/remove sets, lengthen/shorten targets, add/drop exercises — until you are within ±5 %.
4. Do not under-deliver. A 60-min request answered with a 39-min plan is a failure — keep iterating.
5. Print the audit line described in §10.1.

Common mistakes: forgetting to multiply reps × seconds_per_rep; forgetting (sets − 1) × rest_seconds; forgetting that standalone Rest entries also count.

10.9 Reuse over creation

The Reppie parser will fuzzy-match exercise titles (case-insensitive, accent-stripped, singularized) against the user's existing library before creating new entries. So:

• Use the canonical English name of common movements (Push-Up, Squat, Plank) when the user's request is in English — they'll match existing public exercises and reuse media/descriptions.
• For non-English requests, use the natural-language name in the user's language — Reppie creates new entries on first use.

10.10 Worked example (complete reply)

The following is exactly what your reply should look like — one ```markdown code block, blank line, audit line, blank line, reminder line. Nothing else.

````markdown
# Full Body Strength
Tags: full body, strength, hypertrophy, intermediate, 16 min
Lang: en-US

A balanced full-body session that hits the main movement patterns — push, brace, hinge — in three short blocks. Built for intermediate trainees who want measurable strength gains without going to a gym; use it 2–3× per week with at least one rest day between sessions. Expect to feel worked but not destroyed: the rep ranges target hypertrophy and tendon resilience while the rests keep your heart rate up enough to count as a light conditioning stimulus. Warm up for five minutes with mobility before starting and cool down with light stretching afterwards.

## Exercises

1. **Push-Up** — 3 × 12 reps @ 2.1s/rep, rest 60s
   Muscles: chest, triceps
   Equipment-free

   **What it's for**
   Builds chest, triceps, and shoulder strength using only bodyweight — a foundational pushing movement that transfers to nearly every pressing exercise.

   **How to do it**
   1. Start in a high plank: hands shoulder-width apart, body in a straight line from head to heels.
   2. Lower your chest toward the floor, keeping your elbows at roughly 45° to your torso.
   3. Press back up to the start position, fully extending the arms.
   4. Keep your core braced and hips level throughout — don't let them sag or pike.

   **Common Mistakes**
   - **Elbows flaring wide** — bring them to ~45° to protect the shoulder joint.
   - **Hips sagging** — brace abs and glutes; if you can't hold it, drop to knee push-ups.
   - **Partial range of motion** — chest should nearly touch the floor on each rep.

   **Trainer's Tip**
   Think about screwing your hands into the floor (as if rotating them outward) — this activates the chest more fully and keeps the shoulder packed and stable.

2. **Rest** — 90s

3. **Plank** — 3 × 45s (time), rest 45s
   Muscles: abs
   Equipment-free

   **What it's for**
   Builds anterior core endurance and teaches the body to maintain a rigid, neutral spine — a prerequisite for safe lifting.

   **How to do it**
   1. Place forearms on the floor, elbows under your shoulders, hands flat or clasped.
   2. Lift your hips so your body forms a straight line from head to heels.
   3. Squeeze your abs, glutes, and quads — think "ribcage down, hips tucked."
   4. Breathe steadily and hold for the target duration.

   **Common Mistakes**
   - **Hips rising into a pike** — lower them until the body is truly straight.
   - **Holding the breath** — steady exhale keeps intra-abdominal pressure managed.
   - **Shoulders shrugging** — press the floor away to keep the shoulder blades packed down.

   **Trainer's Tip**
   Squeeze a folded towel between your thighs — the adductor engagement reflexively tightens the deep core, making the plank significantly harder and more effective.

4. **Barbell Squat** — 4 × 8 reps, rest 120s
   Muscles: quads, glutes
   Equipment: barbell, squat rack

   **What it's for**
   The primary compound lower-body strength movement — develops quad and glute power, spinal erector endurance, and whole-body coordination under load.

   **How to do it**
   1. Un-rack the bar on your upper traps, step back, and set feet shoulder-width with toes out 15–30°.
   2. Brace your core as if bracing for a punch, take a deep breath into your belly.
   3. Push your knees out over your toes and sit back and down until hip crease passes below knee level.
   4. Drive through the mid-foot to stand, keeping your chest tall and knees tracking over toes.
   5. Re-rack only after fully locking out the hips.

   **Common Mistakes**
   - **Knees caving inward** — actively push knees out; cue: "spread the floor with your feet."
   - **Heels lifting** — stay mid-foot; use heel wedges until ankle mobility improves.
   - **Torso pitching forward** — bar may be too heavy; cue: "elbows down, chest up."

   **Trainer's Tip**
   Use a controlled 2-second descent on every rep — the discipline of a slow down-phase sets up a solid position at the bottom and protects you as loads increase.
````

⏱ Total: 16:12 (target 16:00, +1%)

📋 Tap the copy button on the code block above and head back to Reppie.

Math for the audit:

• Get Ready: 5
• Push-Up: 3 × (12 × 2.1) + 2 × 60 = 75.6 + 120 = 195.6
• Rest: 90
• Plank: 3 × 45 + 2 × 45 = 135 + 90 = 225
• Barbell Squat: 4 × (8 × 3.0) + 3 × 120 = 96 + 360 = 456
• Total: 5 + 195.6 + 90 + 225 + 456 = 971.6 s ≈ 16:12

Note: Barbell Squat uses the default 3 s/rep, so the @ 3.0s/rep segment is omitted from the metric line. Include the @ Xs/rep segment only when the tempo deviates from the default (e.g. the slower 2.1 on Push-Up above, or a slow eccentric).

11. Changelog