How to find Workflow action and state ID using explorer not RTC Client

When configuring the RTC to DOORS Chnage Management integration you have to fill in a number of RTC states and actions to complete the integration.

I know how to find the RTC state and action ID using the RTC client (i.e. go into the Process Configuration Source na dnavigate through the xml)

However not everyone on my project will have the RTC client and I need to be able to find this information for any user.

I know its possible because I did it once before, but i just can't find the URL constructs that return the states and actions for a given workflow as the xml code in internet explorer (or firefox)