Your workouts.
Your Google Sheet.

Connect your Cloudflare website

1. Open Cloudflare → Workers & Pages → your Pages project → Settings → Variables and Secrets → Add. Use the Production environment.
2. Add WORKOUT_SHEETS_URL as a text variable. Paste the Google Web app URL ending in /exec.
3. Add WORKOUT_SHEETS_TOKEN. Paste the Apps Script WORKOUT_TOKEN value, choose Encrypt / Secret, and save.
4. Create a new production deployment using the updated site files. Include _worker.js and _routes.json alongside index.html; these add the server connection. Upload the supplied Cloudflare ZIP, or the contents of the dist folder.
5. Open your Cloudflare website → Workout log → Unlock Google Sheets on this browser. Enter WORKOUT_TOKEN once and click Unlock & test. You do not enter the URL in the app. The browser stays unlocked for 30 days.
6. Check Google Sheets connected, save an exercise, then check Synced and the matching rows in your Sheet.

Credentials stay in Cloudflare's server environment. The browser unlock protects the Sheet from writes by public visitors. Keep using the same browser and website address for pending logs. The Google connector must still be deployed as Me with access Anyone.

Cloudflare documentation: Variables and Secrets · Direct Upload

Your connector script

Copy everything into Code.gs before running step 3.

// Paste this entire file into the Code.gs file of a spreadsheet-bound Apps Script.
const WORKOUT_HEADERS = ['Entry ID', 'Logged At', 'Workout Date', 'Week', 'Session', 'Day', 'Exercise', 'Set', 'Weight (kg)', 'Reps', 'Feel', 'Side', 'Notes', 'RIR', 'Failure', 'Duration (min)', 'Practice Block'];

function setupWorkoutLog() {
  const spreadsheet = SpreadsheetApp.getActiveSpreadsheet();
  if (!spreadsheet) throw new Error('Open Apps Script through Extensions in your workout spreadsheet.');
  spreadsheet.setSpreadsheetTimeZone('Asia/Kolkata');
  const props = PropertiesService.getScriptProperties();
  props.setProperty('WORKOUT_SHEET_ID', spreadsheet.getId());
  if (!props.getProperty('WORKOUT_TOKEN')) {
    props.setProperty('WORKOUT_TOKEN', Utilities.getUuid().replace(/-/g, '') + Utilities.getUuid().replace(/-/g, ''));
  }
  const sheet = spreadsheet.getSheetByName('Workout Log') || spreadsheet.insertSheet('Workout Log');
  if (sheet.getLastRow() === 0) {
    sheet.getRange(1, 1, 1, WORKOUT_HEADERS.length).setValues([WORKOUT_HEADERS]);
    sheet.setFrozenRows(1);
    sheet.getRange(1, 1, 1, WORKOUT_HEADERS.length).setFontWeight('bold');
    sheet.autoResizeColumns(1, WORKOUT_HEADERS.length);
  }
  workoutHeaders(sheet);
  Logger.log('Setup complete. Open Project Settings → Script properties to copy WORKOUT_TOKEN.');
}

function doPost(e) {
  let lock;
  try {
    const payload = JSON.parse(e.postData.contents);
    const props = PropertiesService.getScriptProperties();
    const token = props.getProperty('WORKOUT_TOKEN');
    if (!token || typeof payload.token !== 'string' || payload.token !== token) {
      return workoutReply({ok: false, error: 'Connection token does not match. Copy WORKOUT_TOKEN again.'});
    }
    const id = props.getProperty('WORKOUT_SHEET_ID');
    if (!id) throw new Error('Run setupWorkoutLog first.');
    const spreadsheet = SpreadsheetApp.openById(id);
    const sheet = spreadsheet.getSheetByName('Workout Log');
    if (!sheet) throw new Error('Workout Log tab is missing. Run setupWorkoutLog again.');
    if (payload.action === 'ping') {
      return workoutReply({ok: true, sheetUrl: spreadsheet.getUrl().split('#')[0].split('?')[0] + '?gid=' + sheet.getSheetId() + '#gid=' + sheet.getSheetId(), sheetName: sheet.getName(), supportsEdits: true, supportsMorning: true});
    }
    if (!['append', 'save'].includes(payload.action) || !Array.isArray(payload.records) || payload.records.length < 1 || payload.records.length > 200) {
      throw new Error('Send between 1 and 200 workout logs.');
    }
    const records = payload.records.map(record => {
      if (record.deleted === true) {
        if (payload.action !== 'save' || !/^[A-Za-z0-9-]{8,120}$/.test(record.id || '')) throw new Error('Removed entry ID is invalid.');
        return [record.id];
      }
      return workoutRow(record);
    });
    if (new Set(records.map(row => row[0])).size !== records.length) throw new Error('Entry IDs must be unique.');
    lock = LockService.getScriptLock();
    lock.waitLock(30000);
    const lastRow = sheet.getLastRow();
    workoutHeaders(sheet);
    const knownIds = new Map(lastRow > 1 ? sheet.getRange(2, 1, lastRow - 1, 1).getValues().map((row, index) => [String(row[0]), index + 2]) : []);
    const newRows = [];
    const removedRows = [];
    let updated = 0;
    records.forEach(row => {
      const existing = knownIds.get(row[0]);
      if (row.length === 1) {
        if (existing) removedRows.push(existing);
      } else if (!existing) {
        newRows.push(row);
      } else if (payload.action === 'save') {
        sheet.getRange(existing, 1, 1, WORKOUT_HEADERS.length).setValues([row]);
        sheet.getRange(existing, 2, 1, 1).setNumberFormat('yyyy-mm-dd hh:mm:ss "IST"');
        updated++;
      }
    });
    if (newRows.length) {
      spreadsheet.setSpreadsheetTimeZone('Asia/Kolkata');
      sheet.getRange(lastRow + 1, 1, newRows.length, WORKOUT_HEADERS.length).setValues(newRows);
      sheet.getRange(lastRow + 1, 2, newRows.length, 1).setNumberFormat('yyyy-mm-dd hh:mm:ss "IST"');
    }
    removedRows.sort((a, b) => b - a).forEach(row => sheet.deleteRow(row));
    SpreadsheetApp.flush();
    return workoutReply({ok: true, acceptedIds: records.map(row => row[0]), added: newRows.length, updated, removed: removedRows.length});
  } catch (error) {
    return workoutReply({ok: false, error: error.message || 'Unable to save workout sets.'});
  } finally {
    if (lock && lock.hasLock()) lock.releaseLock();
  }
}

function workoutRow(record) {
  if (!record || !/^[A-Za-z0-9-]{8,120}$/.test(record.id || '')) throw new Error('Workout entry ID is invalid.');
  if (!/^\d{4}-\d{2}-\d{2}$/.test(record.date || '')) throw new Error('Workout date is invalid.');
  if (!Number.isInteger(record.set) || record.set < 1 || record.set > 100) throw new Error('Set number is invalid.');
  if (record.activity === 'morning') {
    if (record.session !== 'AM' || record.week !== 'Daily practice' || record.set > 4) throw new Error('Morning practice session is invalid.');
    if (typeof record.durationMinutes !== 'number' || !Number.isFinite(record.durationMinutes) || record.durationMinutes < 0 || record.durationMinutes > 180 || !Number.isInteger(record.durationMinutes * 2)) throw new Error('Practice minutes must be 0–180, in half-minute steps.');
    if (record.weight !== 0 || record.reps !== 0 || (record.side != null && record.side !== '') || (record.rir != null && record.rir !== '') || (record.failure != null && record.failure !== false)) throw new Error('Morning practice uses minutes, not gym set fields.');
    if (typeof record.block !== 'string' || !record.block.trim()) throw new Error('Practice block is missing.');
    workoutFeel(record.feel, false);
    const timestamp = new Date(record.loggedAt);
    if (isNaN(timestamp.getTime())) throw new Error('Logged-at time is invalid.');
    return [record.id, timestamp, record.date, record.week, record.session, workoutText(record.day, 20), workoutText(record.exercise, 160), '', '', '', record.feel, '', workoutText(record.notes || '', 2000), '', '', record.durationMinutes, workoutText(record.block, 180)];
  }
  if (record.activity != null && record.activity !== '' && record.activity !== 'gym') throw new Error('Activity is invalid.');
  if (!Number.isInteger(record.reps) || record.reps < 1 || record.reps > 1000) throw new Error('Reps must be between 1 and 1000.');
  if (typeof record.weight !== 'number' || !Number.isFinite(record.weight) || record.weight < 0 || record.weight > 2000) throw new Error('Weight is invalid.');
  workoutFeel(record.feel, true);
  const side = record.side == null ? '' : record.side;
  if (!['', 'Both', 'Left', 'Right'].includes(side)) throw new Error('Side is invalid.');
  const rir = record.rir == null || record.rir === '' ? '' : record.rir;
  if (rir !== '' && (!Number.isInteger(rir) || rir < 0 || rir > 100)) throw new Error('RIR must be a whole number between 0 and 100, or left blank.');
  if (record.failure != null && typeof record.failure !== 'boolean') throw new Error('Failure must be checked or unchecked.');
  if (record.failure === true && rir !== '' && rir !== 0) throw new Error('A set taken to failure must have 0 RIR.');
  if (!/^F[1-4]$/.test(record.session || '') || !/^Week [1-3]$/.test(record.week || '')) throw new Error('Session or week is invalid.');
  const timestamp = new Date(record.loggedAt);
  if (isNaN(timestamp.getTime())) throw new Error('Logged-at time is invalid.');
  return [record.id, timestamp, record.date, workoutText(record.week, 20), record.session,
    workoutText(record.day, 20), workoutText(record.exercise, 160), record.set, record.weight,
    record.reps, record.feel, side, workoutText(record.notes || '', 2000), record.failure === true ? 0 : rir, record.failure == null ? '' : record.failure ? 'Yes' : 'No', '', ''];
}

function workoutFeel(feel, allowLegacy) {
  if (allowLegacy && ['Easy', 'Good', 'Hard'].includes(feel)) return;
  if (!Number.isInteger(feel) || feel < 0 || feel > 10) throw new Error('Feel must be a whole number from 0 to 10.');
}

// Preserve all old rows and add missing effort/practice columns at the end.
function workoutHeaders(sheet) {
  if (sheet.getLastRow() < 1) throw new Error('Workout Log headers are missing. Run setupWorkoutLog again.');
  const headers = sheet.getRange(1, 1, 1, WORKOUT_HEADERS.length).getValues()[0];
  if (headers.slice(0, 13).join('|') !== WORKOUT_HEADERS.slice(0, 13).join('|')) {
    throw new Error('The Workout Log headers were changed. Restore the original header row.');
  }
  if (headers.slice(13).some((value, index) => value !== '' && value !== WORKOUT_HEADERS[index + 13])) {
    throw new Error('Keep effort and practice columns in their original positions.');
  }
  if (headers.slice(13).some(value => value === '')) {
    sheet.getRange(1, 14, 1, WORKOUT_HEADERS.length - 13).setValues([WORKOUT_HEADERS.slice(13)]).setFontWeight('bold');
    sheet.autoResizeColumns(14, WORKOUT_HEADERS.length - 13);
  }
}

function workoutText(value, maxLength) {
  if (typeof value !== 'string' || value.length > maxLength) throw new Error('An entry contains invalid text.');
  return /^\s*[=+\-@]/.test(value) ? "'" + value : value;
}

function workoutReply(value) {
  return ContentService.createTextOutput(JSON.stringify(value)).setMimeType(ContentService.MimeType.JSON);
}