Tuwa 的计划导入格式

这是你粘贴计划时 Tuwa 读取的纯文本，也是 AI 通过 Tuwa 连接器发送的文本。你的 AI 会替你编写；本页展示它的样子。

简短示例

这只是格式示例，不是要照着练的计划。

plan.txt

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

每一行的含义

Name: · Goal: · Phase: · Weeks: · Start rule: · Athlete history band:: 计划头。在 Week 1 之前，每行一个“键: 值”。这六项都必须有；Profile: 可选。
Week 1: 开始一周。周从 1 开始按顺序编号。“Week 4 — Deload”表示减量周。“Week 3: same as Week 2”表示第 3 周与第 2 周完全相同。
Day 1 — Lower strength: 在本周内开始一天，后面是这一天自己的简短标题。
Strength A (rest 2–3 min): 单独一行普通文字是分段标题，括号里可以加简短说明。“Warm-up”下的组是热身组。
- Back squat: 3 × 5 @ 40 kg · RIR 3: 每行一个动作：组数 × 次数、时间（30 s、20 min）或距离（30 m、5 km）。然后是负重（kg、lb、%、bodyweight）、强度（RIR 或 RPE），需要时加上“each side”。
Cue: · Rule:: 每个动作下最多一条提示，每天最多一条全天规则。
Reference: Morning routine: 最后一周之后的参考页，不是训练日，每行一项。

回到 Tuwa 的两种方式

粘贴

把计划粘贴到 Tuwa

从你的 AI 复制计划。在 Tuwa 中，把它粘贴到设置流程的“你的计划”一步；之后也可以在“日志 › 导入你的训练计划”中粘贴。

连接器

将 Tuwa 连接到你的 AI

如果你的 Claude 或 ChatGPT 可以使用 Tuwa 连接器，你的 AI 会把计划作为草稿发送到 Tuwa。打开 Tuwa 查看它。

无论哪种方式，Tuwa 都会读取计划，按规则手册检查，并告诉你发现了什么。在 App 中，检查结果不会阻止你自己的计划。通过连接器发送时，违反规则的草稿会连同具体结果退回给你的 AI。未经你确认，Tuwa 不会启用任何计划。

完整规范

你的 AI 阅读的是这一版本，原文为英文。Tuwa 的连接器提供的是同一份文本。格式中的关键词（Name:、Week 1、Day 1 — 等）请按原文书写。

import-format.md 纯文本文件

# 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.

计划属于你。Tuwa 不编写计划，也不判断它是否适合你的身体。如果哪里疼痛，请咨询合格的专业人士。