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Training

Logging a workout

Logging is the core of the app. What you did, set by set, becomes your training history. The loop is start, log, finish.

  1. Start from Today

    Today shows the session for the day. Tap Start. If you left a session open, tap Resume workout instead. If several sessions land on the same day, a "Choose a session" chooser appears. To see the session before you start it, tap Preview. The session opens read-only, with Set, Target, and Result columns.

    The Today tab listing the day's session exercises above a Start button
    Today, with the session ready to start.
  2. Log each set

    Tap a value cell — Reps, Load, Time, Dist, Height, or Intensity. A docked keypad opens. Next walks you through the fields and sets in order. ✓ completes a set.

    The Target column shows what your coach prescribed. The app ghost-fills fields from your last actuals. Repeating a number is one tap. Mark all complete completes a whole exercise at once. Tap Undo if you moved too fast.

    Tapping a value cell to dock the keypad, walking the fields with Next, completing a set, and the next set ghost-filled
    Logging a set on the docked keypad.
  3. Rest between sets

    When you log a set, the rest timer opens and counts down the prescribed rest. +30 and −30 adjust the time. A stop control ends the countdown. If you'd rather start the timer yourself, turn off "Auto-start on logged set" in Training prefs.

    The rest timer opening on a logged set and counting down, with +30 adding half a minute
    The rest timer, adjusted by +30.
  4. Finish and save

    Tap Finish. The summary shows Duration, Volume, Sets logged, and prescribed-versus-logged with the deltas. Rate Session effort from 1 (easy) to 10 (max effort). Add Session notes if you have any. Tap Save to log. The session moves to Activity as a receipt.

    The session summary with duration, volume, sets logged, prescribed versus logged rows, and a Save to log button above the session effort scale
    The session summary, before saving.

Set options

Long-press any set for more than the keypad offers. Mark it as Warm-up, Failure, or Drop set. The same sheet clears the set's values, adds a set below, or removes the set. The coach's plan is the starting point. The log records what happened.

The Set options sheet offering Warm-up, Failure, Drop set, Clear this set, Add a set below, and Remove this set
Set options for a single set.

Swapping an exercise

If a rack is taken or a movement doesn't agree with you today, tap ⇄ to swap. Search the substitutes. Select one. Give a reason: Equipment busy, Tweak or pain, or Preference. The app saves the swap and the reason with the session. Your coach sees what really happened. "Prescribed — revert today's swap" puts the original back.

Tapping the swap icon on an exercise, searching a substitute, choosing a reason, and the row updating to the new movement
Swapping an exercise mid-session.

The tools sheet

The tools sheet carries the small math of a session. It holds a kg↔lb converter, an Est 1RM calculator, an RPE ladder, and a plain calculator. RPE translates to reps in reserve. Results insert straight into the field you are editing.

The tools sheet open over a session with kg to lb, Est 1RM, RPE, and Calc tabs
The tools sheet, on the converter tab.

A lift can be prescribed in percentages with no saved max. You can set the max inline, without leaving the session. See Maxes and percentages.

Everything else in the session

  • Tap an exercise's info sheet for cues and a demo video.
  • Sprint and segment work gets a splits sheet.
  • Supersets, circuits, and rounds render as grouped cards. Log the sets in the order the card lists them.

If you didn't finish

A partially-logged session shows Finish as logged on Today. Tap Finish as logged to save what you did. For a session you never got to, tap Mark as missed. You can unmark the session if you change your mind. See Managing your plan for what happens to a pile of missed sessions.