History Export Spec v1.1

Overview

Current version: 1.1 (App 2.7.1+). Adds volumeAnalytics for coach workflows. Fully backward compatible with v1.0.

The Intrvl history export format provides a complete, structured representation of workout sessions within a selected date range. The JSON format is designed for:

• Coach Analysis — Share training data with coaches for programming adjustments and progress review
• AI/LLM Integration — Feed workout history to AI tools for analysis, recommendations, and insights
• Intrvl Analytics — Import historical data into the analytics dashboard for visual performance review
• Data Portability — Back up and export your workout history for personal records

Versioning & Compatibility

Version	App Version	Changes
"1.1"	2.7.1+	Adds optional volumeAnalytics top-level object for coach workflows.
"1.0"	2.7.0+	Initial release. Sessions, exercises, sets, analytics.

Root Object

The top-level export object contains metadata and an array of sessions. v1.1 adds the optional volumeAnalytics field.

{
  "version": "1.1",
  "exportDate": "2026-01-30T12:00:00.000Z",
  "appVersion": "2.7.1",
  "dateRange": {
    "from": "2026-01-01",
    "to": "2026-01-30"
  },
  "unitPreference": "kg",
  "volumeAnalytics": { "...": "..." },
  "sessions": [...]
}

Field	Type	Required	Description
version	String	Yes	Schema version. "1.1" or "1.0"
exportDate	String	Yes	ISO 8601 UTC timestamp when the export was created
appVersion	String	Yes	App version that created the export (e.g., "2.7.1")
dateRange.from	String	Yes	Start date in YYYY-MM-DD format
dateRange.to	String	Yes	End date in YYYY-MM-DD format (inclusive)
unitPreference	String	Yes	User's preferred unit system: "kg" or "lb"
volumeAnalytics	Object	No	v1.1+ Coach-facing effective volume analytics for the exported date range. null or absent in v1.0 exports.
sessions	Array	Yes	Array of Session objects (may be empty)

Volume Analytics Object v1.1

volumeAnalytics is anchored to dateRange.to and uses effective volume (kg) as the metric basis. Designed for coach review workflows. All dates use YYYY-MM-DD format.

{
  "metric": "effectiveVolumeKg",
  "anchorDate": "2026-01-30",
  "windows": [
    { "windowDays": 7, "current": 12000, "previous": 10000, "deltaPercent": 20, "status": "comparable" },
    { "windowDays": 14, "current": 23000, "previous": 21000, "deltaPercent": 9.5, "status": "comparable" },
    { "windowDays": 30, "current": 42000, "previous": 0, "deltaPercent": null, "status": "noPreviousData" },
    { "windowDays": 60, "current": 79000, "previous": 72000, "deltaPercent": 9.7, "status": "comparable" },
    { "windowDays": 90, "current": 0, "previous": 18000, "deltaPercent": null, "status": "noCurrentData" }
  ],
  "trends": [
    {
      "windowDays": 7,
      "rollingWindowDays": 3,
      "points": [
        { "date": "2026-01-24", "effectiveVolume": 1200, "rollingAverage": 1200 },
        { "date": "2026-01-25", "effectiveVolume": 1800, "rollingAverage": 1500 }
      ]
    }
  ],
  "records": {
    "lifetime": {
      "highestWeeklyVolume": { "value": 33000, "date": "2026-01-21" },
      "highestDailyVolume": { "value": 6200, "date": "2026-01-19" },
      "mostSetsInDay": { "value": 32, "date": "2026-01-18" }
    },
    "exportRange": {
      "highestWeeklyVolume": { "value": 21000, "date": "2026-01-28" },
      "highestDailyVolume": { "value": 5100, "date": "2026-01-27" },
      "mostSetsInDay": { "value": 24, "date": "2026-01-26" }
    }
  }
}

windows

Each window compares current and previous trailing periods ending at anchorDate. Windows: 7, 14, 30, 60, 90 days.

Field	Type	Required	Description
windowDays	Number	Yes	Window size: 7, 14, 30, 60, or 90.
current	Number	Yes	Total effective volume (kg) for the current window period.
previous	Number	Yes	Total effective volume (kg) for the previous window period of equal length.
deltaPercent	Number	No	(current - previous) / previous * 100, or null when not comparable.
status	String	Yes	One of: comparable, noCurrentData, insufficientHistory, noPreviousData.

trends

Daily effective volume values and rolling averages for each window. Rolling window sizes by period:

• 7D — rollingWindowDays: 3
• 14D — rollingWindowDays: 5
• 30D — rollingWindowDays: 7
• 60D — rollingWindowDays: 10
• 90D — rollingWindowDays: 14

records

Two record scopes are included:

• lifetime — All sessions up to anchorDate
• exportRange — Sessions within dateRange only

Record	Description
highestWeeklyVolume	Maximum rolling 7-day effective volume sum. date is the last day of that 7-day window.
highestDailyVolume	Maximum single-day effective volume.
mostSetsInDay	Maximum total set count in one day, including warm-up sets.

Session Object

Each session represents a single workout day with exercises, sets, and analytics.

Field	Type	Required	Description
id	String	Yes	UUID uniquely identifying the session
date	String	Yes	ISO 8601 UTC timestamp of the session date
startTime	String	No	ISO 8601 UTC timestamp of the first logged set. null if no sets.
endTime	String	No	ISO 8601 UTC timestamp of the last logged set. null if no sets.
durationMinutes	Number	No	Session duration in minutes (first to last set). null if fewer than 2 sets.
notes	String	No	User-entered session notes. null if not provided.
isComplete	Boolean	Yes	true if session has at least one set logged.
analytics	Object	No	Session analytics. null if no sets logged.
exercises	Array	Yes	Array of Exercise Instance objects (ordered by first set timestamp).
timerLogs	Array	No	Array of Timer Log objects. null if no timer activity.

Analytics Object

Pre-computed analytics for the session. Only present when the session has logged sets.

Field	Type	Description
strainScore	Number	Computed strain score for the session (0-100+ scale). Higher values indicate more demanding sessions.
totalVolume	Number	Total effective volume in kilograms. Sum of (weight x reps) for working sets, with adjustments for bodyweight and failure sets.
hardSetCount	Number	Count of non-warmup sets (working sets that contribute to volume).
failureSetCount	Number	Count of sets marked as taken to failure.
trainingLevel	String	User's configured training level: "beginner", "intermediate", "advanced"
strainZone	String	Session intensity classification: "recovery", "productive", "excessive"

Strain Zones

• Recovery — Light session, good for active recovery or deload
• Productive — Optimal training stimulus for adaptation
• Excessive — Very demanding session, may require extra recovery time

Exercise Instance

Each exercise instance represents an exercise performed within a session, including all metadata and logged sets.

Field	Type	Required	Description
name	String	Yes	Exercise name as displayed in the app.
category	String	No	Primary muscle category (e.g., "Chest", "Back"). null if uncategorised.
capabilities	Array	Yes	Capability strings defining what metrics this exercise tracks.
muscleGroups	Object	No	Hierarchical muscle group mapping with primary and secondary breakdown. null if not configured.
equipment	Array	No	Equipment names required. null if bodyweight-only.
doublesVolume	Boolean	Yes	true for unilateral exercises where volume is doubled.
sets	Array	Yes	Array of Set objects in chronological order.

Set Object

Individual set data with all logged metrics.

Field	Type	Required	Description
setNumber	Number	Yes	1-indexed position within the exercise (first set = 1).
timestamp	String	Yes	ISO 8601 UTC timestamp when the set was logged.
weight	Object	No	Weight value with dual units. null for bodyweight-only sets.
reps	Number	No	Repetition count. null for timed-only sets.
duration	Number	No	Duration in seconds. null for rep-based sets.
distance	Number	No	Distance in metres. null if not a distance-based exercise.
notes	String	No	Set-specific notes. null if none.
isWarmup	Boolean	Yes	true if marked as warm-up. Excluded from effective volume.
isFailure	Boolean	Yes	true if marked as taken to failure. 1.5x volume multiplier.
isPR	Boolean	Yes	true if personal record. (Currently always false; future enhancement.)
restSeconds	Number	No	Rest period before this set in seconds. (Currently always null; future enhancement.)

Weight Values

All weight values include both metric and imperial units for universal compatibility.

{
  "kg": 100,
  "lb": 220.46
}

Field	Type	Description
kg	Number	Weight in kilograms. This is the source of truth.
lb	Number	Weight in pounds (calculated: kg * 2.20462).

Timer Logs

Records of timer usage during the session (rest timers, interval timers).

Field	Type	Required	Description
timestamp	String	Yes	ISO 8601 UTC timestamp when the timer completed.
duration	Number	Yes	Timer duration in seconds.
timerType	String	No	Timer type identifier (e.g., "rest"). null if not specified.

Capabilities Reference

The capabilities array defines what metrics an exercise tracks. These are the same capability values used in the Exercise Spec and Program Collection Spec.

Value	Description
weight	Exercise uses external weight (barbell, dumbbell, machine)
reps	Exercise tracks repetition count
duration	Exercise tracks time (for timed holds, intervals)
distance	Exercise tracks distance (for carries, cardio)
bodyweightVolume	Volume calculation includes user's body weight

Common Combinations

• ["weight", "reps"] — Traditional weighted exercises (Bench Press, Squat)
• ["reps", "bodyweightVolume"] — Bodyweight exercises with volume tracking (Push-ups, Pull-ups)
• ["weight", "reps", "bodyweightVolume"] — Weighted bodyweight (Weighted Dips, Weighted Pull-ups)
• ["weight", "distance"] — Loaded carries (Farmer's Walk)
• ["duration"] — Timed holds (Plank)

Integration Guidance

For Coaches

When analysing exported workout history, focus on these key metrics:

1. Volume Trends — Track analytics.totalVolume over time to monitor progressive overload
2. Strain Distribution — Use analytics.strainZone to ensure balanced recovery/productive/excessive ratio
3. Failure Set Frequency — High failureSetCount may indicate need for deload
4. Session Duration — durationMinutes helps identify training efficiency

For AI/LLM Systems

Tips for parsing Intrvl history exports:

1. Date Handling — All timestamps are ISO 8601 UTC. Convert to user's timezone if needed.
2. Null Handling — Optional fields are explicitly null when not present, not missing from the object.
3. Weight Values — Use weight.kg as the authoritative value; weight.lb is calculated.
4. Session Filtering — Check isComplete to filter out empty/abandoned sessions.
5. Exercise Grouping — Use category or muscleGroups.primary keys to group exercises by body part.

For Data Backup

• Regular Exports — Export monthly or after significant training blocks
• Date Range Selection — Use overlapping ranges to ensure complete coverage
• Storage — JSON files are text-based and compress well for archival

Export Constraints

Constraint	Value	Description
Maximum Date Range	90 days	Single export cannot exceed 90 days to manage file size
File Format	JSON	Only JSON format is supported
Encoding	UTF-8	All text is UTF-8 encoded
Timestamps	UTC	All timestamps are in UTC timezone

Filename Convention

workout-history-{from-date}-to-{to-date}.json

Examples: workout-history-2026-01-01-to-2026-01-30.json, workout-history-2026-01-15-to-2026-01-15.json (single day)

Complete Example

A full v1.1 export showing the volumeAnalytics object alongside session data:

{
  "version": "1.1",
  "exportDate": "2026-01-30T14:00:00.000Z",
  "appVersion": "2.7.1",
  "dateRange": {
    "from": "2026-01-28",
    "to": "2026-01-30"
  },
  "unitPreference": "kg",
  "volumeAnalytics": {
    "metric": "effectiveVolumeKg",
    "anchorDate": "2026-01-30",
    "windows": [
      { "windowDays": 7, "current": 12000, "previous": 10000, "deltaPercent": 20, "status": "comparable" },
      { "windowDays": 14, "current": 23000, "previous": 21000, "deltaPercent": 9.5, "status": "comparable" }
    ],
    "trends": [
      {
        "windowDays": 7,
        "rollingWindowDays": 3,
        "points": [
          { "date": "2026-01-28", "effectiveVolume": 9850, "rollingAverage": 9850 }
        ]
      }
    ],
    "records": {
      "lifetime": {
        "highestWeeklyVolume": { "value": 33000, "date": "2026-01-21" },
        "highestDailyVolume": { "value": 9850, "date": "2026-01-28" },
        "mostSetsInDay": { "value": 14, "date": "2026-01-28" }
      },
      "exportRange": {
        "highestWeeklyVolume": { "value": 12000, "date": "2026-01-30" },
        "highestDailyVolume": { "value": 9850, "date": "2026-01-28" },
        "mostSetsInDay": { "value": 14, "date": "2026-01-28" }
      }
    }
  },
  "sessions": [
    {
      "id": "a1b2c3d4-e5f6-7890-abcd-ef1234567890",
      "date": "2026-01-28T00:00:00.000Z",
      "startTime": "2026-01-28T09:05:00.000Z",
      "endTime": "2026-01-28T10:15:00.000Z",
      "durationMinutes": 70.0,
      "notes": "Push day - felt strong",
      "isComplete": true,
      "analytics": {
        "strainScore": 42.3,
        "totalVolume": 9850,
        "hardSetCount": 14,
        "failureSetCount": 2,
        "trainingLevel": "intermediate",
        "strainZone": "productive"
      },
      "exercises": [
        {
          "name": "Bench Press",
          "category": "Chest",
          "capabilities": ["weight", "reps"],
          "muscleGroups": {
            "primary": { "Chest": ["Middle Chest"] },
            "secondary": { "Arms": ["Triceps"], "Shoulders": ["Front Delts"] }
          },
          "equipment": ["Barbell", "Bench"],
          "doublesVolume": false,
          "sets": [
            {
              "setNumber": 1,
              "timestamp": "2026-01-28T09:05:00.000Z",
              "weight": { "kg": 60, "lb": 132.28 },
              "reps": 10,
              "duration": null,
              "distance": null,
              "notes": null,
              "isWarmup": true,
              "isFailure": false,
              "isPR": false,
              "restSeconds": null
            },
            {
              "setNumber": 2,
              "timestamp": "2026-01-28T09:10:00.000Z",
              "weight": { "kg": 80, "lb": 176.37 },
              "reps": 8,
              "duration": null,
              "distance": null,
              "notes": null,
              "isWarmup": false,
              "isFailure": false,
              "isPR": false,
              "restSeconds": null
            },
            {
              "setNumber": 3,
              "timestamp": "2026-01-28T09:20:00.000Z",
              "weight": { "kg": 80, "lb": 176.37 },
              "reps": 6,
              "duration": null,
              "distance": null,
              "notes": null,
              "isWarmup": false,
              "isFailure": true,
              "isPR": false,
              "restSeconds": null
            }
          ]
        },
        {
          "name": "Push-ups",
          "category": "Chest",
          "capabilities": ["reps", "bodyweightVolume"],
          "muscleGroups": {
            "primary": { "Chest": ["Middle Chest"] },
            "secondary": { "Arms": ["Triceps"] }
          },
          "equipment": null,
          "doublesVolume": false,
          "sets": [
            {
              "setNumber": 1,
              "timestamp": "2026-01-28T09:50:00.000Z",
              "weight": null,
              "reps": 20,
              "duration": null,
              "distance": null,
              "notes": null,
              "isWarmup": false,
              "isFailure": false,
              "isPR": false,
              "restSeconds": null
            }
          ]
        }
      ],
      "timerLogs": [
        {
          "timestamp": "2026-01-28T09:08:00.000Z",
          "duration": 120,
          "timerType": "rest"
        }
      ]
    }
  ]
}

Need Help?

Questions about the History Export format? Get in touch: