Recommended session layout

The shape

Session name / date        <- becomes the folder
Block 1 — Title            <- becomes timer 1
45 ON : 15 OFF x 5         <- one timing line
- Movement: reps           <- movements underneath
Block 2 — Title            <- becomes timer 2
30 ON : 15 OFF x 28
- Movement: reps

Timing lines that parse cleanly

Four rules

• · Start the paste with the session name or date — that becomes the folder.
• · Give every block its own heading line (Block 1, Block 2, Round 1, A)) — each heading becomes its own timer.
• · One timing line per block, then the movements on separate lines underneath.
• · Put reps after a colon (Cossack Squat: 6-8-10 per side) so they show on the run screen.

Avoid

• · Don't merge blocks into one paragraph — that produces a single compounded timer.
• · Don't write Round 1 / Round 2 for repeats you want counted — use x 6 or 6 rounds inside the block.
• · Don't mix two timing formats on one line.

Copy-ready example

40-Minute Full-Body HIIT — 23 Aug

Block 1 — Dynamic Warm-Up
45 ON : 15 OFF x 5
- Jog to High Knees
- Walkouts to Plank
- Squat to Overhead Reach
- Reverse Lunge with Torso Twist
- Jumping Jacks

Block 2 — Main HIIT Circuit
30 ON : 15 OFF x 28
- Dumbbell Thrusters
- Mountain Climbers
- RDL to Upright Row
- Push-Up to Shoulder Taps

Block 3 — Tabata Finisher
20:10 x 8
- High Knee Sprints
- Hollow Body Hold

Block 4 — Cool-Down & Mobility
45 ON : 15 OFF x 3
- Kneeling Hip Flexor Stretch
- Standing Hamstring Fold
- Child's Pose to Cobra

Result: a folder called “40-Minute Full-Body HIIT — 23 Aug” holding four separate timers — 45/15 x5, 30/15 x28, Tabata 20/10 x8, and 45/15 x3.