AMS Workout Sync

A mobile-first PWA that reads your training plan straight out of an Excel workbook in Dropbox, and writes what you log after a session back into that same workbook's existing cells.

Live: https://marsch124.github.io/AMS-Workout-Sync/

What it does

• Today — the session planned for today, broken into warm-up, intervals, technique and cool-down, colour-coded by discipline: swim, bike, run, strength, mobility (stretching is read as mobility — the same session by another name).

• The road to the race — Progress opens with the whole build: weeks to the race, the phases drawn as one bar with today marked on it, and sessions done, hours banked against hours due, and the total the plan comes to. Read out of the workbook — the race is a row in it, the phases a column — so nothing is configured and nothing is stored.

• Twelve weeks — the last twelve as twelve columns: hours done, with a line across each where the plan asked you to reach.

• Where the hours went — the same weeks by sport, in hours rather than sessions, against the share the plan asked for.

• Is it working? — how far you travel per heartbeat, then against now, one sport at a time and in the unit that sport is spoken in. Eight complete sessions before it will say anything, easy ones preferred, and a three per cent band in the middle where it says nothing has changed.

• The block at a glance — the Plan tab opens with eight weeks drawn as eight rows: a column per day, a bar per session, taller for longer, coloured by sport, hollow for still to come. One height scale across all of them, so a recovery week reads as one.

• Plan — the whole schedule grouped by day, showing what is still to come and what has already been logged.

• Perceived effort — a short box with the scale spelled out beside it, in words that change as you type: 4 is steady and still talking in sentences, 7 is hard and down to single words. A question mark opens all ten at once, each one tappable, since choosing well means seeing what the numbers either side of your guess claim.

• Say it — say the session and the form fills in: "8.2 km, 45 minutes, 5:30 per km, 138 bpm". Any order — every number is identified by the words around it. It fills the form and never saves, so a mishearing is visible rather than written. The keyboard's own microphone is the route that works everywhere; a mic button appears where the browser has a recogniser.

• Did it — 45m — one tap logs a session that went as planned, writing the planned duration and the completed marker and nothing else. The button says the number before you press it.

• Log — a form that asks first for the numbers that suit the sport (pace for a run, power and cadence for a ride, per-100m pace for a swim, duration and effort for mobility), with every other column your sheet has one tap away and the choice remembered. Each field says which column it writes to.

  Columns your sheet computes for itself are never offered as inputs. A compliance column of the form =IF(...,$L6/$G6) is a formula, and writing a number into it would replace the formula for that row; instead the log form shows the planned duration and, as you type, what percentage of it you are at.

• Missed — a session that did not happen is marked as such in one tap, writing only the missed marker and leaving every metric cell untouched.

• This week — Today opens with the week drawn: a column per day, a bar per session, height by planned duration and colour by discipline. Hollow while outstanding, solid once recorded, hatched when missed; a rest day is a flat line rather than an empty column. Tap a day to see what is on it. Beneath it, the same week in words — sessions recorded against sessions planned, time done against time planned — computed from the plan already loaded rather than from any formula in the sheet.

• Not recorded — a session in the past that was never logged or marked missed falls through both Upcoming and Done by definition. Today says how many there are and Upcoming lists them first, so a forgotten Tuesday does not quietly distort the compliance figures.

• Move — a session can be moved to another day, or swapped with another one when you did the two the other way round. Only the date and weekday cells are rewritten, and the weekday is spelled the way your sheet already spells it. Moving something onto a rest day ends the rest day: the rest card is the workbook saying "nothing today", and once there is something that is no longer true. Nothing is written for it — move the session away again and the rest day comes back.

• Photos — any session takes photographs, from the camera or the library, added on the session itself or while logging it, and so does anything logged under something else. They are shrunk to 1600 pixels on the long edge, so a season of them is tens of megabytes rather than gigabytes. They are not written into the workbook and are not in Dropbox: an .xlsx is the one file that matters here and pictures would mean adding drawings, relationships and anchors to it. So they live on the phone, which makes the app the only copy — Settings → Photos says how many there are and what they come to, and saves every one into a single zip named by day and sport. Resetting the app deliberately leaves them alone.

• Extra activities — an unplanned run, a hike, a meditation. The list of activities on offer is editable in Settings: add, remove and reorder them to match what you actually do. These go on their own Extras sheet, created on first use, with a column saying whether each one counts as training load. They are never written into the plan, so planned-versus- actual keeps meaning what it says. Everything logged this way is listed newest first, with its photographs, under Settings → Log something else.

• Send it to somebody — Settings passes the app on: straight into Messages, out through the share sheet, or as a link on the clipboard. It sends more than the address, because opened with nothing behind it the app says "No workbook yet" — so the message says what it does, that they need their own plan as an .xlsx in Dropbox first, and how a page becomes an app on an iPhone.

• Sheet setup — the app works out which column is which from your headings, in English or German, and lets you correct the guess once. If you want to record something the sheet has no column for, it appends one — headed and formatted like the columns already there, and sized to suit what goes in it.

Version

Current release is recorded in js/version.js, which also carries the changelog shown in the app under Settings → Version → What's new. The service worker names its cache after the version, so shipping a release retires the previous cached copy rather than leaving a phone on older code — keep APP_VERSION in sw.js in step with AmsVersion.CURRENT.

Settings → How this works is a guide to what the app reads, what it writes, and what it will never touch. It reflects the workbook actually loaded, naming its sheet, its units and its completed marker.

Install it

Open the live URL on your phone and add it to the home screen — iOS: Share → Add to Home Screen; Android: Menu → Install app. It then behaves as its own app, works offline, and keeps nothing on any server.

How it writes to Excel

The workbook is edited surgically rather than rebuilt. An .xlsx is a zip of XML parts; the app rewrites only the <c> elements for the cells you filled in and copies every other part across still compressed, byte for byte.

In testing, logging a session changed exactly one of fourteen parts in the file. Charts, conditional formatting, freeze panes, column widths, number formats and every formula in the columns it did not touch came through untouched.

Three details make that safe:

• A cell that held a formula and is logged into loses that formula — a stale one would simply recompute over the value you just entered.
• xl/calcChain.xml is dropped when that happens, and Excel rebuilds it on open.
• fullCalcOnLoad is set, so weekly totals, averages and the charts drawn from them recalculate the moment the file opens.

Durations are converted to whatever the sheet already uses — decimal hours, minutes, or a real Excel time value — read from the column heading where it says so ("Duration (min)"), otherwise inferred from the data, and overridable in Sheet setup.

The marker written to a completed column is not assumed either. A plan that counts its own sessions with =COUNTIFS(...,$K:$K,"✓") needs exactly that character, and "Yes" would leave the tally silently at zero — so the workbook's own COUNTIF criteria are read to discover both the completed and the missed marker. Both are shown in Sheet setup for correction.

Connecting Dropbox

The app is a static page, so it uses OAuth with PKCE: no server, no client secret. You create a Dropbox app once (Settings walks through it step by step and shows the exact redirect URI to paste), then paste in the public app key. The tokens live only on your phone.

Uploads carry the rev of the copy that was downloaded. If you edited the workbook on a laptop in the meantime, Dropbox rejects the write and the app replays onto the newer version rather than burying your changes.

Offline

Logging never waits on the network — pools and gyms have no signal. An entry is queued on the phone and shown immediately; syncing then downloads the current workbook, replays the queue onto it, and uploads. The last workbook read is cached, so today's session is readable with no connection at all.

Without Dropbox at all, Open a file and Save a copy do the same job by hand.

Settings → Syncing shows exactly what is waiting, with any error it hit, and lets you discard an entry that will never go through — a queue that silently refuses to drain is otherwise indistinguishable from one that is working.

Structure

├── index.html          # app shell and the hand-drawn icon set
├── manifest.json       # PWA configuration
├── sw.js               # service worker (offline shell)
├── css/style.css
└── js/
    ├── zip.js          # minimal zip reader/writer (Compression Streams)
    ├── photos.js       # pictures attached to a session, on this device only
    ├── voice.js        # reads a spoken session into form values (pure)
    ├── xlsx.js         # xlsx parsing + surgical cell writes
    ├── mapping.js      # works out which column is which
    ├── plan.js         # workouts, disciplines, units, log fields
    ├── extras.js       # unplanned sessions, on their own sheet
    ├── version.js      # version number and changelog
    ├── dropbox.js      # OAuth PKCE + file download/upload
    ├── sync.js         # the offline queue and replay-on-sync
    ├── db.js           # IndexedDB: settings, queue, photos
    ├── ui.js           # screens and rendering
    └── app.js          # start-up

No build step and no dependencies. The zip and xlsx layers are written against the browser's own Compression Streams, which is why the app works offline and pulls nothing from a CDN.

Developing

python3 -m http.server 7794

Then open http://localhost:7794/. Dropbox sign-in needs the local address registered as a redirect URI in the Dropbox App Console; Settings shows you the exact string to add.

Privacy

Your training data stays in your Dropbox and on your phone. Nothing is sent anywhere else — there is no backend, no analytics and no accounts. Photographs never leave the device at all: they are not uploaded, not synced and not part of the workbook, which is why the app gives you a way to save them out.