{
 "format": "trainingsplan-export-v2",
 "exported_at": "2026-10-01T00:00:00",
 "config": {
  "profile": {
   "name": "",
   "weightUnit": "kg",
   "repsLabel": "reps"
  },
  "activities": [
   {
    "id": "gym",
    "name": "Gym (Kraft)",
    "type": "strength",
    "active": true,
    "displayOrder": 1,
    "cycle": {
     "name": "Push/Pull/Legs",
     "days": [
      {
       "key": "Push",
       "title": "Push",
       "exercises": [
        {
         "name": "Bankdrücken KH (je Hand)",
         "sets": 4,
         "reps": "8-10",
         "startKg": 18,
         "tags": [
          "brust",
          "kh"
         ],
         "info": "Technogym Chest Press (Selection 900/700). Hanteldrücken mit Kurzhanteln: auf dem Polster sitzen, Schulterblätter zusammen, Gewicht langsam nach vorn-oben drücken, oben kurz halten, kontrolliert senken. Macht Brust + hintere Schulter."
        },
        {
         "name": "Schrägbank KH (je Hand)",
         "sets": 3,
         "reps": "10-12",
         "startKg": 14,
         "tags": [
          "brust",
          "kh"
         ],
         "info": "Wie Bankdrücken, aber Bank auf ~30-45 Grad geneigt. Ziel: obere Brust + vordere Schulter. Langsam senken bis Brust und zwingend kontrolliert drücken."
        },
        {
         "name": "Pectoral/Butterfly",
         "sets": 3,
         "reps": "12-15",
         "startKg": 20,
         "tags": [
          "brust",
          "maschine"
         ],
         "info": "Technogym Pectoral (Selection 900) oder Butterfly-Maschine. Unterarme auf den Polstern, Griffe langsam zusammenführen, in der Endstellung kurz anspannen, kontrolliert zurück."
        },
        {
         "name": "Seitheben (je Hand)",
         "sets": 3,
         "reps": "12-15",
         "startKg": 8,
         "tags": [
          "schulter",
          "kh"
         ],
         "info": "Technogym Delts Machine (falls Maschine) oder Kurzhanteln. Seitliches Anheben bis Schulterhöhe, Ellenbogen leicht gebeugt, oben kurz halten, langsam senken. Trifft seitliche Schulter (Delts)."
        },
        {
         "name": "Schulterpresse Maschine",
         "sets": 3,
         "reps": "10-12",
         "startKg": 25,
         "tags": [
          "schulter",
          "maschine"
         ],
         "info": "Technogym Shoulder Press (Selection 900/700). Sitzen, hintere Schulter gegen Rückenpolster, Gewicht über Kopf drücken, oben nicht komplett durchstrecken."
        },
        {
         "name": "Kabel-Trizeps-Pushdown",
         "sets": 3,
         "reps": "12-15",
         "startKg": 25,
         "tags": [
          "trizeps",
          "kabel"
         ],
         "info": "Am Kabelturm: Griff auf Brusthöhe, Ellenbogen dicht am Körper lassen, Unterarm nach unten strecken, am Ende anspannen, kontrolliert zurück. Dein Favorit am Kabelturm."
        },
        {
         "name": "Trizeps-Strecken (French Press Maschine)",
         "sets": 3,
         "reps": "12-15",
         "startKg": 15,
         "tags": [
          "trizeps",
          "maschine"
         ],
         "info": "Technogym Arm Extension (Selection 900) - Oberarme liegen auf dem Polster, Gewicht über Kopf strecken, nur die Unterarme bewegen sich. Alternativ: Kabel-Überkopf."
        },
        {
         "name": "Kabel-Curls (Bizeps)",
         "sets": 3,
         "reps": "12-15",
         "startKg": 15,
         "tags": [
          "bizeps",
          "kabel"
         ],
         "info": "Bizeps am Kabelturm (Favorit): Stange oder Seil auf niedriger Höhe, Ellenbogen dicht am Körper, Unterarme nach oben rollen bis der Bizeps angespannt ist, oben kurz halten, langsam zurück. Macht den kompletten Bizeps, gut kontrollierbar."
        }
       ]
      },
      {
       "key": "Pull",
       "title": "Pull",
       "exercises": [
        {
         "name": "Latzug / Klimmzug-Maschine",
         "sets": 4,
         "reps": "8-10",
         "startKg": 55,
         "tags": [
          "ruecken",
          "maschine"
         ],
         "info": "Technogym Lat Machine (Selection 900/700) oder Vertical Traction. Griff auf Brust- bzw. Nackenhöhe ziehen, Schulterblätter zuerst nach unten, Ellbogen zum Rumpf."
        },
        {
         "name": "Rudern (Low Row)",
         "sets": 4,
         "reps": "10",
         "startKg": 50,
         "tags": [
          "ruecken",
          "maschine"
         ],
         "info": "Technogym Low Row (Selection 900/700). Griff zum Bauch ziehen, Rumpf stabil, Schulterblätter hinten zusammenziehen, langsam zurück. Trifft breiten Rücken + Rhomboiden."
        },
        {
         "name": "Face Pulls",
         "sets": 3,
         "reps": "12-15",
         "startKg": 20,
         "tags": [
          "schulter",
          "kabel"
         ],
         "info": "Am Kabelturm, Band oder Seil auf Augenhöhe: zu dir zum Gesicht ziehen, Ellbogen auf Schulterhöhe ausbreiten. Trifft hintere Schulter + hält die Schulterblätter gesund."
        },
        {
         "name": "Kabel-Curls hoch (Bizeps)",
         "sets": 3,
         "reps": "12-15",
         "startKg": 14,
         "tags": [
          "bizeps",
          "kabel"
         ],
         "info": "Kabelturm-Curls mit höherem Griff: leichte Neigung, Zug von oben-vorne. Alternativ oder als zweite Bizeps-Übung, anderer Winkel als der normale Kabel-Curl."
        },
        {
         "name": "Reverse Fly (Rückwärtsheben)",
         "sets": 3,
         "reps": "12-15",
         "startKg": 20,
         "tags": [
          "schulter",
          "maschine"
         ],
         "info": "Technogym Reverse Fly (Selection 900) oder Dual Pectoral/Reverse Fly (700). Nach vorn lehnen bzw. sitzen, Arme nach hinten-aussen hebend, Schulterblätter zusammen. Trifft hintere Delts + Rhomboiden, gute Haltung."
        }
       ]
      },
      {
       "key": "Legs",
       "title": "Legs",
       "exercises": [
        {
         "name": "Beinpresse",
         "sets": 4,
         "reps": "8-10",
         "startKg": 120,
         "tags": [
          "beine",
          "maschine"
         ],
         "info": "Technogym Leg Press (Selection 900/700). Sitzen, Füße schulterbreit auf der Platte, nicht komplett durchstrecken (Knie nie ganz gestreckt), kontrolliert bis 90 Grad senken, drücken. Schwerste Übung des Tages."
        },
        {
         "name": "Beinbeuger (Leg Curl)",
         "sets": 3,
         "reps": "10-12",
         "startKg": 50,
         "tags": [
          "beine",
          "maschine"
         ],
         "info": "Technogym Leg Curl (Selection 900/700), sitzend oder liegend. Knie beugen, Fersen zum Gesäß ziehen, oben kurz anspannen. Trifft Beinrückseite (Hamstrings)."
        },
        {
         "name": "Beinstrecker (Leg Extension)",
         "sets": 3,
         "reps": "12-15",
         "startKg": 55,
         "tags": [
          "beine",
          "maschine"
         ],
         "info": "Technogym Leg Extension (Selection 900/700) - dein Kind. Beine unter dem Polster, Knie voll strecken und oben kurz halten, langsam senken. Trifft die Oberschenkelvorderseite (Quadrizeps). Dein 55er-Gewicht passt hier perfekt."
        },
        {
         "name": "Wadenheben stehend",
         "sets": 3,
         "reps": "15-20",
         "startKg": 65,
         "tags": [
          "waden",
          "maschine"
         ],
         "info": "Technogym Standing Calf (Selection 900). Auf Zehenspitzen hochdrücken, oben kurz halten, bis die Wade gedehnt ist senken. Trifft die Wadenmuskulatur."
        },
        {
         "name": "Glute Press / Hip Thrust",
         "sets": 3,
         "reps": "10-12",
         "startKg": 60,
         "tags": [
          "po",
          "maschine"
         ],
         "info": "Technogym Glute Press oder Hip Thrust (Selection 900). Schulterblätter auf das Polster, Hüfte nach oben drücken, oben anspannen. Trifft Gesäß + hintere Oberschenkel."
        },
        {
         "name": "(opz.) Bauch-Finisher (Ab Crunch)",
         "sets": 2,
         "reps": "10-15",
         "startKg": 0,
         "tags": [
          "bauch",
          "maschine"
         ],
         "info": "Technogym Abdominal Crunch (Selection 900/700). Optional zum Abschluss: Rumpf runden, Bauch anspannen, nicht am Nacken ziehen. Nur wenn es sich gut anfühlt."
        }
       ]
      }
     ]
    }
   },
   {
    "id": "run",
    "name": "Laufen",
    "type": "cardio",
    "active": true,
    "displayOrder": 2,
    "fieldTemplates": [
     {
      "key": "distanceKm",
      "label": "Distanz",
      "unit": "km",
      "kind": "number",
      "step": 0.1
     },
     {
      "key": "minutes",
      "label": "Dauer",
      "unit": "min",
      "kind": "number",
      "step": 1
     },
     {
      "key": "pacePerKm",
      "label": "Pace",
      "unit": "min/km",
      "kind": "pace",
      "step": null
     },
     {
      "key": "heartRate",
      "label": "Puls Ø",
      "unit": "bpm",
      "kind": "number",
      "step": 1,
      "optional": true
     },
     {
      "key": "elevation",
      "label": "Höhenmeter",
      "unit": "m",
      "kind": "number",
      "step": 1,
      "optional": true
     }
    ]
   },
   {
    "id": "ride",
    "name": "Radfahren",
    "type": "cardio",
    "active": true,
    "displayOrder": 3,
    "fieldTemplates": [
     {
      "key": "distanceKm",
      "label": "Distanz",
      "unit": "km",
      "kind": "number",
      "step": 0.1
     },
     {
      "key": "minutes",
      "label": "Dauer",
      "unit": "min",
      "kind": "number",
      "step": 1
     },
     {
      "key": "avgSpeed",
      "label": "Ø Tempo",
      "unit": "km/h",
      "kind": "number",
      "step": 0.1
     },
     {
      "key": "heartRate",
      "label": "Puls Ø",
      "unit": "bpm",
      "kind": "number",
      "step": 1,
      "optional": true
     },
     {
      "key": "elevation",
      "label": "Höhenmeter",
      "unit": "m",
      "kind": "number",
      "step": 1,
      "optional": true
     }
    ]
   }
  ]
 },
 "sessions": [
  {
   "id": 1,
   "activity": "gym",
   "day": "Push",
   "date": "2026-08-26",
   "start_time": "18:00",
   "end_time": "19:15",
   "note": "",
   "fields": {},
   "status": "done",
   "entries": [
    {
     "exercise": "Push/Bankdrücken KH (je Hand)",
     "sort": 0,
     "weight": "17.5",
     "reps": "9",
     "done": 1
    },
    {
     "exercise": "Push/Bankdrücken KH (je Hand)",
     "sort": 1,
     "weight": "17.5",
     "reps": "9",
     "done": 1
    },
    {
     "exercise": "Push/Bankdrücken KH (je Hand)",
     "sort": 2,
     "weight": "17.5",
     "reps": "8",
     "done": 1
    },
    {
     "exercise": "Push/Bankdrücken KH (je Hand)",
     "sort": 3,
     "weight": "17.5",
     "reps": "7",
     "done": 1
    },
    {
     "exercise": "Push/Schrägbank KH (je Hand)",
     "sort": 0,
     "weight": "15",
     "reps": "11",
     "done": 1
    },
    {
     "exercise": "Push/Schrägbank KH (je Hand)",
     "sort": 1,
     "weight": "15",
     "reps": "11",
     "done": 1
    },
    {
     "exercise": "Push/Schrägbank KH (je Hand)",
     "sort": 2,
     "weight": "15",
     "reps": "11",
     "done": 1
    },
    {
     "exercise": "Push/Pectoral/Butterfly",
     "sort": 0,
     "weight": "20",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Pectoral/Butterfly",
     "sort": 1,
     "weight": "20",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Pectoral/Butterfly",
     "sort": 2,
     "weight": "20",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Seitheben (je Hand)",
     "sort": 0,
     "weight": "7.5",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Seitheben (je Hand)",
     "sort": 1,
     "weight": "7.5",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Seitheben (je Hand)",
     "sort": 2,
     "weight": "7.5",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Schulterpresse Maschine",
     "sort": 0,
     "weight": "25",
     "reps": "11",
     "done": 1
    },
    {
     "exercise": "Push/Schulterpresse Maschine",
     "sort": 1,
     "weight": "25",
     "reps": "11",
     "done": 1
    },
    {
     "exercise": "Push/Schulterpresse Maschine",
     "sort": 2,
     "weight": "25",
     "reps": "11",
     "done": 1
    },
    {
     "exercise": "Push/Kabel-Trizeps-Pushdown",
     "sort": 0,
     "weight": "25",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Kabel-Trizeps-Pushdown",
     "sort": 1,
     "weight": "25",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Kabel-Trizeps-Pushdown",
     "sort": 2,
     "weight": "25",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Trizeps-Strecken (French Press Maschine)",
     "sort": 0,
     "weight": "15",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Trizeps-Strecken (French Press Maschine)",
     "sort": 1,
     "weight": "15",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Trizeps-Strecken (French Press Maschine)",
     "sort": 2,
     "weight": "15",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Kabel-Curls (Bizeps)",
     "sort": 0,
     "weight": "15",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Kabel-Curls (Bizeps)",
     "sort": 1,
     "weight": "15",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Push/Kabel-Curls (Bizeps)",
     "sort": 2,
     "weight": "15",
     "reps": "13",
     "done": 1
    }
   ]
  },
  {
   "id": 2,
   "activity": "gym",
   "day": "Pull",
   "date": "2026-08-27",
   "start_time": "18:00",
   "end_time": "19:15",
   "note": "",
   "fields": {},
   "status": "done",
   "entries": [
    {
     "exercise": "Pull/Latzug / Klimmzug-Maschine",
     "sort": 0,
     "weight": "55",
     "reps": "9",
     "done": 1
    },
    {
     "exercise": "Pull/Latzug / Klimmzug-Maschine",
     "sort": 1,
     "weight": "55",
     "reps": "9",
     "done": 1
    },
    {
     "exercise": "Pull/Latzug / Klimmzug-Maschine",
     "sort": 2,
     "weight": "55",
     "reps": "8",
     "done": 1
    },
    {
     "exercise": "Pull/Latzug / Klimmzug-Maschine",
     "sort": 3,
     "weight": "55",
     "reps": "7",
     "done": 1
    },
    {
     "exercise": "Pull/Rudern (Low Row)",
     "sort": 0,
     "weight": "50",
     "reps": "10",
     "done": 1
    },
    {
     "exercise": "Pull/Rudern (Low Row)",
     "sort": 1,
     "weight": "50",
     "reps": "10",
     "done": 1
    },
    {
     "exercise": "Pull/Rudern (Low Row)",
     "sort": 2,
     "weight": "50",
     "reps": "9",
     "done": 1
    },
    {
     "exercise": "Pull/Rudern (Low Row)",
     "sort": 3,
     "weight": "50",
     "reps": "8",
     "done": 1
    },
    {
     "exercise": "Pull/Face Pulls",
     "sort": 0,
     "weight": "20",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Pull/Face Pulls",
     "sort": 1,
     "weight": "20",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Pull/Face Pulls",
     "sort": 2,
     "weight": "20",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Pull/Kabel-Curls hoch (Bizeps)",
     "sort": 0,
     "weight": "15",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Pull/Kabel-Curls hoch (Bizeps)",
     "sort": 1,
     "weight": "15",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Pull/Kabel-Curls hoch (Bizeps)",
     "sort": 2,
     "weight": "15",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Pull/Reverse Fly (Rückwärtsheben)",
     "sort": 0,
     "weight": "20",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Pull/Reverse Fly (Rückwärtsheben)",
     "sort": 1,
     "weight": "20",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Pull/Reverse Fly (Rückwärtsheben)",
     "sort": 2,
     "weight": "20",
     "reps": "13",
     "done": 1
    }
   ]
  },
  {
   "id": 3,
   "activity": "gym",
   "day": "Legs",
   "date": "2026-08-28",
   "start_time": "18:00",
   "end_time": "19:15",
   "note": "",
   "fields": {},
   "status": "done",
   "entries": [
    {
     "exercise": "Legs/Beinpresse",
     "sort": 0,
     "weight": "120",
     "reps": "9",
     "done": 1
    },
    {
     "exercise": "Legs/Beinpresse",
     "sort": 1,
     "weight": "120",
     "reps": "9",
     "done": 1
    },
    {
     "exercise": "Legs/Beinpresse",
     "sort": 2,
     "weight": "120",
     "reps": "8",
     "done": 1
    },
    {
     "exercise": "Legs/Beinpresse",
     "sort": 3,
     "weight": "120",
     "reps": "7",
     "done": 1
    },
    {
     "exercise": "Legs/Beinbeuger (Leg Curl)",
     "sort": 0,
     "weight": "50",
     "reps": "11",
     "done": 1
    },
    {
     "exercise": "Legs/Beinbeuger (Leg Curl)",
     "sort": 1,
     "weight": "50",
     "reps": "11",
     "done": 1
    },
    {
     "exercise": "Legs/Beinbeuger (Leg Curl)",
     "sort": 2,
     "weight": "50",
     "reps": "11",
     "done": 1
    },
    {
     "exercise": "Legs/Beinstrecker (Leg Extension)",
     "sort": 0,
     "weight": "55",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Legs/Beinstrecker (Leg Extension)",
     "sort": 1,
     "weight": "55",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Legs/Beinstrecker (Leg Extension)",
     "sort": 2,
     "weight": "55",
     "reps": "13",
     "done": 1
    },
    {
     "exercise": "Legs/Wadenheben stehend",
     "sort": 0,
     "weight": "65",
     "reps": "17",
     "done": 1
    },
    {
     "exercise": "Legs/Wadenheben stehend",
     "sort": 1,
     "weight": "65",
     "reps": "17",
     "done": 1
    },
    {
     "exercise": "Legs/Wadenheben stehend",
     "sort": 2,
     "weight": "65",
     "reps": "17",
     "done": 1
    },
    {
     "exercise": "Legs/Glute Press / Hip Thrust",
     "sort": 0,
     "weight": "60",
     "reps": "11",
     "done": 1
    },
    {
     "exercise": "Legs/Glute Press / Hip Thrust",
     "sort": 1,
     "weight": "60",
     "reps": "11",
     "done": 1
    },
    {
     "exercise": "Legs/Glute Press / Hip Thrust",
     "sort": 2,
     "weight": "60",
     "reps": "11",
     "done": 1
    },
    {
     "exercise": "Legs/(opz.) Bauch-Finisher (Ab Crunch)",
     "sort": 0,
     "weight": "0",
     "reps": "12",
     "done": 1
    },
    {
     "exercise": "Legs/(opz.) Bauch-Finisher (Ab Crunch)",
     "sort": 1,
     "weight": "0",
     "reps": "12",
     "done": 1
    }
   ]
  },
  {
   "id": 4,
   "activity": "gym",
   "day": "Push",
   "date": "2026-09-02",
   "start_time": "18:00",
   "end_time": "19:15",
   "note": "",
   "fields": {},
   "status": "done",
   "entries": [
    {
     "exercise": "Push/Bankdrücken KH (je Hand)",
     "sort": 0,
     "weight": "17.5",
     "reps": "9",
     "done": 1
    },
    {
     "exercise": "Push/Bankdrücken KH (je Hand)",
     "sort": 1,
     "weight": "17.5",
     "reps": "9",
     "done": 1
    },
    {
     "exercise": "Push/Bankdrücken KH (je Hand)",
     "sort": 2,
     "weight": "17.5",
     "reps": "8",
     "done": 1
    },
    {
     "exercise": "Push/Bankdrücken KH (je Hand)",
     "sort": 3,
     "weight": "17.5",
     "reps": "7",
     "done": 1
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}