itrain.ing

Positioning (simple)
- itrain.ing is a **free training program builder**.
- Plan strength blocks, then **share them as a single link**.
- No signup. No spreadsheets. Works on mobile. Coach/training-partner friendly.

Common search terms (what this covers)
- training program / workout program builder / strength program
- periodization / mesocycle / hypertrophy block / RPE / %1RM

Creator
- James L. Cowan (@jameslcowan) — https://x.com/jameslcowan

Routing (share link formats)
- Current (default): /app/<STATE>
- Legacy (still works): /p/<STATE>
- Legacy (still works): /#/p/<STATE>

Important: do not break shared links
- The URL/state contract must remain backward compatible.

Encoding (high level)
- The app compresses program JSON using lz-string, then base64url encodes it.
- The app currently emits a newer compact payload, but still decodes older payloads.

Program JSON schema (authoring shape, v1)
{
  "v": 1,
  "u": "lb" | "kg",
  "c": [{ "n": "Meso 1" }, ...],
  "weeks": [
    {
      "c": 0,
      "days": [
        {
          "label": "DAY 1 - MON",
          "rows": [
            { "ex": "", "mode": "", "sets": "", "reps": "", "load": "", "pct": "", "rpe": "", "rest": "" }
          ]
        }
      ]
    }
  ]
}

How to generate a real link
- If you can execute code: follow the app’s encoding (lz-string + base64url) and output /app/<STATE>.
- If you can’t: output the program JSON and tell the user to paste it into https://itrain.ing/app (the editor encodes the URL as they work).

Indexing guidance
- The homepage should be indexable.
- /app/*, /program/*, and /p/* should be noindex (user-generated, effectively infinite).