Tuwa’s plan import format
The plain text Tuwa reads when you paste a plan, and the text an AI sends through Tuwa’s connector. Your AI writes it for you; this page shows what it looks like.
A short example
An example of the format, not a plan to follow.
Tuwa plan Name: Off-season base Goal: Get stronger while keeping two court sessions a week. Phase: 1 of 3 Weeks: 2 Start rule: Start on the next Monday. Athlete history band: under 6 months Week 1 Day 1 — Lower strength Strength A (rest 2–3 min) - Back squat: 3 × 5 @ 40 kg · RIR 3 Cue: Brace, then sit between the heels. - Plank: 3 × 30 s Rule: Stop a set when the bar slows down. Day 2 — Court skill - Basketball practice: 1 × 90 min · RPE 6 Week 2: same as Week 1
What each line means
- Name: · Goal: · Phase: · Weeks: · Start rule: · Athlete history band:
- The plan header. One “Key: value” per line, before Week 1. All six are required. Profile: is optional.
- Week 1
- Starts a week. Weeks count from 1, in order. “Week 4 — Deload” marks a deload week. “Week 3: same as Week 2” repeats a week exactly.
- Day 1 — Lower strength
- Starts a day inside the week, with the day’s own short title.
- Strength A (rest 2–3 min)
- A plain line is a section header. A short note can follow in parentheses. Sets under “Warm-up” are warm-up sets.
- - Back squat: 3 × 5 @ 40 kg · RIR 3
- One movement per line: sets × reps, a time (30 s, 20 min) or a distance (30 m, 5 km). Then the load (kg, lb, %, bodyweight), the effort (RIR or RPE) and “each side” where it applies.
- Cue: · Rule:
- At most one cue under a movement, and one rule for the whole day.
- Reference: Morning routine
- Pages after the last week that are not training days, one item per line.
Two ways back to Tuwa
Paste
Paste the plan into Tuwa
Copy the plan from your AI. In Tuwa, paste it on the Your plan step of setup, or later in Log › Bring your program.
Connector
Connect Tuwa to your AI
Where the Tuwa connector is available for your Claude or ChatGPT, your AI sends the plan to Tuwa as a draft. Open Tuwa to review it.
Either way, Tuwa reads the plan, checks it against its rulebook and shows you what it found. In the app, findings never block your own plan. Through the connector, a draft that breaks a rule goes back to your AI with the exact findings. Tuwa never starts a plan you did not confirm.
The full specification
Your AI reads this version. It is the same text Tuwa’s connector serves.
# Tuwa's program import text format (v1.7.6)
This page defines the text an athlete pastes into Tuwa › Your plan, and the text an agent sends
with the MCP tool `propose_program`. It is served as the MCP resource
`tuwa://skills/design-program/import-format`. It is meant to be hosted at
https://tuwa.app/skills/design-program (the website lives in a separate repository; this file
is its source).
Tuwa reads the plan in two steps. A strict reader checks it against the rulebook first (the
header, the weeks, the days and every movement line). Then Tuwa's program parser turns it into
the program the athlete reviews. Text that does not follow this format may still import, but it
cannot be checked line by line.
## 1. The plan header
The first lines, before `Week 1`. One `Key: value` per line.
| Key | Required | Value |
|---|---|---|
| `Name` | yes | The plan's name. Not a file name, not a date. |
| `Goal` | yes | One sentence, in the athlete's words. |
| `Phase` | yes | `1 of 3` — this phase's number and the planned number of phases. |
| `Weeks` | yes | The number of weeks in this phase. |
| `Start rule` | yes | When week 1 starts: `Start on the next Monday`, `Start today`. |
| `Athlete history band` | yes | `none`, `under 6 months`, `6 months to 2 years` or `over 2 years`. |
| `Profile` | no | One line: sport, days per week, minutes, equipment, constraints in the athlete's words. |
A first line `Tuwa plan` is allowed and ignored.
## 2. Weeks
- `Week N` on its own line starts a week. Weeks are numbered from 1, in order, with no gaps.
- A deload week says so in its heading: `Week 4 — Deload`.
- A week that repeats an earlier week exactly: `Week 3: same as Week 2`. Anything that changes
(one load, one set) means the week is written out in full.
## 3. Days
- `Day N — Title` starts a day inside the current week. `N` counts from 1 in each week. The
title is short and is the day's own name ("Lower strength", "Court skill"), never the plan's
name.
- A sport practice or a match is a day with one movement line: `- Basketball practice: 1 × 90 min · RPE 6`.
## 4. Sections
Any plain line inside a day (no `- ` in front, not `Rule:` or `Cue:`) is a section header:
`Warm-up`, `Strength A`, `Conditioning`. A short note may follow in parentheses:
`Strength A (rest 2–3 min)`. Sets under a section named `Warm-up` are warm-up sets.
## 5. Movement lines
One movement per line, starting with `- `:
```text
- <Movement>: <dose> [@ <load>] [· RIR <n> | · RPE <n>] [each side]
```
| Part | Written as | Examples |
|---|---|---|
| Sets × reps | `sets × reps`, a range with a dash | `3 × 5`, `3 × 8–10` (`x` also reads) |
| Sets × time | seconds `s` or minutes `min` | `3 × 30 s`, `1 × 20 min` |
| Sets × distance | `m`, `km` or `mi` | `4 × 30 m`, `1 × 5 km` |
| One continuous dose | `1 ×` and a time or distance | `- Easy run: 1 × 30 min` |
| Load | `@` and kg (or lb); `+` for added load | `@ 60 kg`, `@ 135 lb`, `@ +10 kg` |
| Percentage of a max | `@` and `%` | `@ 75 %` |
| Bodyweight | `@ bodyweight` | `- Pull-up: 3 × 5 @ bodyweight` |
| Effort | `· RIR n` or `· RPE n` | `· RIR 2`, `· RPE 7` |
| Per side | `each side` (or per leg, per arm) | `3 × 10 @ 14 kg · RIR 3 each side` |
| Pair label | the label first | `- A1 Bench press: 3 × 8 @ 40 kg` |
Different numbers for different sets are separate lines (`- Back squat: 1 × 5 @ 60 kg`,
`- Back squat: 2 × 5 @ 55 kg`).
## 6. Cue and rule lines
- `Cue: <one short line>` directly under a movement — the one thing to think about. At most one
per movement.
- `Rule: <one line>` once per day, after its movements — a rule for the whole day
("Stop a set when the bar slows down").
## 7. Reference pages
After the last week, pages that are not training days: a daily routine, rules for every
session. Each starts with `Reference: <title>`; its lines follow, one item per line.
```text
Reference: Morning routine
- 5 min easy walk
- 2 × 10 hip circles
```
## 8. A complete example
```text
Tuwa plan
Name: Off-season base
Goal: Get stronger while keeping two court sessions a week.
Phase: 1 of 3
Weeks: 4
Start rule: Start on the next Monday.
Athlete history band: under 6 months
Profile: Basketball, 4 days a week, 60 minutes, full gym, left knee feels stiff after long runs.
Week 1
Day 1 — Lower strength
Warm-up
- Goblet squat: 2 × 8 @ 12 kg
Strength A (rest 2–3 min)
- Back squat: 3 × 5 @ 40 kg · RIR 3
Cue: Brace, then sit between the heels.
- Romanian deadlift: 3 × 8 @ 30 kg · RIR 3
- Plank: 3 × 30 s
Rule: Stop a set when the bar slows down.
Day 2 — Court skill
- Basketball practice: 1 × 90 min · RPE 6
Day 3 — Upper strength
- Bench press: 3 × 8 @ 30 kg · RIR 3
- One-arm row: 3 × 10 @ 14 kg · RIR 3 each side
- Overhead press: 2 × 8 @ 20 kg · RIR 3
Week 2
Day 1 — Lower strength
- Back squat: 3 × 5 @ 42.5 kg · RIR 3
- Romanian deadlift: 3 × 8 @ 32.5 kg · RIR 3
Day 2 — Court skill
- Basketball practice: 1 × 90 min · RPE 6
Day 3 — Upper strength
- Bench press: 3 × 8 @ 32.5 kg · RIR 3
- One-arm row: 3 × 10 @ 16 kg · RIR 3 each side
- Overhead press: 2 × 8 @ 20 kg · RIR 3
Week 3: same as Week 2
Week 4 — Deload
Day 1 — Lower strength
- Back squat: 2 × 5 @ 35 kg · RIR 4
Reference: Morning routine
- 5 min easy walk
```
## 9. What Tuwa does with it
- With the connector: `propose_program` checks the plan against the rulebook (a rule break is
refused with the exact findings), reads it with Tuwa's program parser, and stores it as a
DRAFT. The athlete opens Tuwa, reviews it and confirms it. A newer draft replaces an older
pending one.
- Without the connector: the athlete pastes the text into Tuwa › Your plan; the same review
follows. In the app, findings are shown and never block the athlete's own plan.
- Tuwa never activates a plan the athlete did not confirm.
The plan is yours. Tuwa does not write it and does not judge whether it suits your body. If something hurts, talk to a qualified professional.