SelfSync

Workout step message

A workout step message describes one step of a structured workout: how long it lasts (time, distance, calories, heart rate, open…), what to target (pace, heart rate, power, cadence zones or custom ranges), its intensity, and how to repeat previous steps. Strength workouts also specify the exercise and the weight.

FIT name
workout_step
Global message number
27
JavaScript SDK key
workoutStepMesgs
Fields
59

Fields

  • messageIndexString

    Index of the message among the messages of the same kind in the file, starting at 0. Other messages use it to reference this one.

  • wktStepNameString

    Name of the workout step.

  • durationTypeEnum

    What ends the step: time, distance, calories, heart rate above or below a value, power, repetitions, lap button (open), or repeat until a condition is met.

    31 possible values
    • time
    • open
    • distance
    • hrLessThan
    • hrGreaterThan
    • calories
    • repeatUntilStepsCmplt
    • repeatUntilTime
    • repeatUntilDistance
    • repeatUntilCalories
    • repeatUntilHrLessThan
    • repeatUntilHrGreaterThan
    • repeatUntilPowerLessThan
    • repeatUntilPowerGreaterThan
    • powerLessThan
    • powerGreaterThan
    • trainingPeaksTss
    • repeatUntilPowerLastLapLessThan
    • repeatUntilMaxPowerLastLapLessThan
    • power3sLessThan
    • power10sLessThan
    • power30sLessThan
    • power3sGreaterThan
    • power10sGreaterThan
    • power30sGreaterThan
    • powerLapLessThan
    • powerLapGreaterThan
    • repeatUntilTrainingPeaksTss
    • repetitionTime
    • reps
    • timeOnly
  • durationValueUint32

    Raw value of the duration, to interpret according to durationType.

  • durationTimeFloat64s

    Time to spend before moving to the next step.

  • durationDistanceFloat64m

    Distance to cover before moving to the next step.

  • durationHrEnum% or bpm

    Heart rate to reach before moving to the next step. Values up to 100 are a percentage of max heart rate, values above are beats per minute plus 100.

    1 possible value
    • bpmOffset
  • durationCaloriesUint32calories

    Calories to burn before moving to the next step.

  • durationStepUint32

    messageIndex of the step to loop back to, for repeat steps.

  • durationPowerEnum% or watts

    Power to reach before moving to the next step. Values up to 1000 are a percentage of FTP, values above are watts plus 1000.

    1 possible value
    • wattsOffset
  • durationRepsUint32

    Number of repetitions to perform before moving to the next step.

  • targetTypeEnum

    What the target of the step is about: speed, heart rate, cadence, power, grade, resistance, swim stroke… or open (no target).

    14 possible values
    • open
    • speed
    • heartRate
    • cadence
    • power
    • grade
    • resistance
    • power3s
    • power10s
    • power30s
    • powerLap
    • swimStroke
    • speedLap
    • heartRateLap
  • targetValueUint32

    Raw value of the target of the step, to interpret according to the target type (zone number, or 0 for a custom range).

  • targetSpeedZoneUint32

    Speed zone to stay in (1 to 10), for the target of the step. 0 means a custom range.

  • targetHrZoneUint32

    Heart rate zone to stay in (1 to 5), for the target of the step. 0 means a custom range.

  • targetCadenceZoneUint32

    Cadence zone to stay in, for the target of the step. 0 means a custom range.

  • targetPowerZoneUint32

    Power zone to stay in (1 to 7), for the target of the step. 0 means a custom range.

  • repeatStepsUint32

    Number of times to repeat the steps.

  • repeatTimeFloat64s

    Time to spend before stopping the repetitions.

  • repeatDistanceFloat64m

    Distance to cover before stopping the repetitions.

  • repeatCaloriesUint32calories

    Calories to burn before stopping the repetitions.

  • repeatHrEnum% or bpm

    Heart rate to reach before stopping the repetitions.

    1 possible value
    • bpmOffset
  • repeatPowerEnum% or watts

    Power to reach before stopping the repetitions.

    1 possible value
    • wattsOffset
  • targetStrokeTypeEnum

    Swimming stroke to use, for the target of the step.

    9 possible values
    • freestyle
    • backstroke
    • breaststroke
    • butterfly
    • drill
    • mixed
    • im
    • imByRound
    • rimo
  • customTargetValueLowUint32

    Lower bound of the custom range, as a raw value to interpret according to the target type, for the target of the step.

  • customTargetSpeedLowFloat64m/s

    Lower bound of the custom speed range, for the target of the step.

  • customTargetHeartRateLowEnum% or bpm

    Lower bound of the custom heart rate range, for the target of the step. Values up to 100 are a percentage of max heart rate, values above are beats per minute plus 100.

    1 possible value
    • bpmOffset
  • customTargetCadenceLowUint32rpm

    Lower bound of the custom cadence range, for the target of the step.

  • customTargetPowerLowEnum% or watts

    Lower bound of the custom power range, for the target of the step. Values up to 1000 are a percentage of FTP, values above are watts plus 1000.

    1 possible value
    • wattsOffset
  • customTargetValueHighUint32

    Upper bound of the custom range, as a raw value to interpret according to the target type, for the target of the step.

  • customTargetSpeedHighFloat64m/s

    Upper bound of the custom speed range, for the target of the step.

  • customTargetHeartRateHighEnum% or bpm

    Upper bound of the custom heart rate range, for the target of the step. Values up to 100 are a percentage of max heart rate, values above are beats per minute plus 100.

    1 possible value
    • bpmOffset
  • customTargetCadenceHighUint32rpm

    Upper bound of the custom cadence range, for the target of the step.

  • customTargetPowerHighEnum% or watts

    Upper bound of the custom power range, for the target of the step. Values up to 1000 are a percentage of FTP, values above are watts plus 1000.

    1 possible value
    • wattsOffset
  • intensityEnum

    Intensity of the period: active, rest, warmup, cooldown, recovery, interval or other.

    7 possible values
    • interval
    • other
    • active
    • rest
    • warmup
    • cooldown
    • recovery
  • notesString

    Notes about the step.

  • equipmentEnum

    Swimming equipment to use: fins, kickboard, paddles, pull buoy, snorkel.

    6 possible values
    • none
    • swimFins
    • swimKickboard
    • swimPaddles
    • swimPullBuoy
    • swimSnorkel
  • exerciseCategoryEnum

    Category of strength exercise: bench press, squat, deadlift, plank, lunge, core…

    53 possible values
    • unknown
    • move
    • elliptical
    • warmUp
    • benchPress
    • calfRaise
    • cardio
    • carry
    • chop
    • core
    • crunch
    • curl
    • deadlift
    • flye
    • hipRaise
    • hipStability
    • hipSwing
    • hyperextension
    • lateralRaise
    • legCurl
    • legRaise
    • lunge
    • olympicLift
    • plank
    • plyo
    • pullUp
    • pushUp
    • row
    • shoulderPress
    • shoulderStability
    • shrug
    • sitUp
    • squat
    • totalBody
    • tricepsExtension
    • run
    • bike
    • cardioSensors
    • pose
    • bandedExercises
    • battleRope
    • floorClimb
    • indoorBike
    • indoorRow
    • ladder
    • sandbag
    • sled
    • sledgeHammer
    • stairStepper
    • suspension
    • tire
    • runIndoor
    • bikeOutdoor
  • exerciseNameUint16

    Exercise within the category. Its meaning depends on exerciseCategory (each category has its own list of exercise names).

  • exerciseWeightFloat64kg

    Weight to use for the exercise.

  • weightDisplayUnitEnum

    Unit the weight should be displayed in: kilograms or pounds.

    3 possible values
    • other
    • kilogram
    • pound
  • secondaryTargetTypeEnum

    What the secondary target of the step is about: speed, heart rate, cadence, power, grade, resistance, swim stroke… or open (no target).

    14 possible values
    • open
    • speed
    • heartRate
    • cadence
    • power
    • grade
    • resistance
    • power3s
    • power10s
    • power30s
    • powerLap
    • swimStroke
    • speedLap
    • heartRateLap
  • secondaryTargetValueUint32

    Raw value of the secondary target of the step, to interpret according to the target type (zone number, or 0 for a custom range).

  • secondaryTargetSpeedZoneUint32

    Speed zone to stay in (1 to 10), for the secondary target of the step. 0 means a custom range.

  • secondaryTargetHrZoneUint32

    Heart rate zone to stay in (1 to 5), for the secondary target of the step. 0 means a custom range.

  • secondaryTargetCadenceZoneUint32

    Cadence zone to stay in, for the secondary target of the step. 0 means a custom range.

  • secondaryTargetPowerZoneUint32

    Power zone to stay in (1 to 7), for the secondary target of the step. 0 means a custom range.

  • secondaryTargetStrokeTypeEnum

    Swimming stroke to use, for the secondary target of the step.

    9 possible values
    • freestyle
    • backstroke
    • breaststroke
    • butterfly
    • drill
    • mixed
    • im
    • imByRound
    • rimo
  • secondaryCustomTargetValueLowUint32

    Lower bound of the custom range, as a raw value to interpret according to the target type, for the secondary target of the step.

  • secondaryCustomTargetSpeedLowFloat64m/s

    Lower bound of the custom speed range, for the secondary target of the step.

  • secondaryCustomTargetHeartRateLowEnum% or bpm

    Lower bound of the custom heart rate range, for the secondary target of the step. Values up to 100 are a percentage of max heart rate, values above are beats per minute plus 100.

    1 possible value
    • bpmOffset
  • secondaryCustomTargetCadenceLowUint32rpm

    Lower bound of the custom cadence range, for the secondary target of the step.

  • secondaryCustomTargetPowerLowEnum% or watts

    Lower bound of the custom power range, for the secondary target of the step. Values up to 1000 are a percentage of FTP, values above are watts plus 1000.

    1 possible value
    • wattsOffset
  • secondaryCustomTargetValueHighUint32

    Upper bound of the custom range, as a raw value to interpret according to the target type, for the secondary target of the step.

  • secondaryCustomTargetSpeedHighFloat64m/s

    Upper bound of the custom speed range, for the secondary target of the step.

  • secondaryCustomTargetHeartRateHighEnum% or bpm

    Upper bound of the custom heart rate range, for the secondary target of the step. Values up to 100 are a percentage of max heart rate, values above are beats per minute plus 100.

    1 possible value
    • bpmOffset
  • secondaryCustomTargetCadenceHighUint32rpm

    Upper bound of the custom cadence range, for the secondary target of the step.

  • secondaryCustomTargetPowerHighEnum% or watts

    Upper bound of the custom power range, for the secondary target of the step. Values up to 1000 are a percentage of FTP, values above are watts plus 1000.

    1 possible value
    • wattsOffset
  • mesgNumString

    Global message number identifying the kind of message. Decoders use it to know which profile to apply to the data.

Other courses, segments and workouts messages

See all the FIT messages