Exercises

Your coach assigns programs from their workspace; you see them on the Exercises page. Each workout day lists the exercises with target sets, reps, and load.

The page also shows a weekly muscle heatmap so you can quickly see which areas your assigned schedule is emphasizing.

The week strip and Month view mark a day done on the date you logged it. Logging a session on Tuesday does not mark Monday done, and it does not mark that same weekday done in a later week. If that log is the Monday session saved on another day, Monday shows Made up plus the weekday and date you logged it, such as Made up Sun 25, not Done and not Log late. When that date is in another month, the label includes the month, such as Made up Fri Sep 18. A completed day that counted toward an earlier program week shows a Wk tag with that week number, the same way the week strip does. In Month, a past day that still has its own session and no log shows Log late. Today is outlined. Later days stay upcoming, with a dot and no fill. Days before the program’s first week show Rest.

On a phone, each day in Month is the date with status dots on the line below. A day with several logs shows two dots and a count for the rest. The page says to tap a day. That opens the day’s workouts under the calendar, with the full name, status, and week tag, and that is where sharing is explained. The day you tap is filled in. Today stays outlined until you select it. On a larger screen the name stays in the day cell. A day with more than one logged session shows a count, such as 3 sessions, and you can open it to see each log. The arrows beside the month move to the previous or next month, and on your phone you can swipe sideways. The next month stops at the end of the program.

The weekly progress card is the count for this program week. A session logged for an earlier week keeps a grey check labeled with that week, such as Wk 2, and the list says Done in week 2. The session card adds Counted toward week 2. It does not count as Done for the current week. On a program built in training phases, the next week stays on the current week until you finish this week’s scheduled sessions. A short note tells you to finish the remaining sessions to unlock the next one. The card, not that note, shows the count. In the last week there is no following week to unlock. A banner at the top of the page is where you finish the program.

Workout day preview with a superset and a drop-set exercise

While working out:

Before starting, use the readiness check to share how recovered you feel. On a periodized workout, a low score can make that day’s effort target easier. On any program, a low score keeps that session from changing future progression targets; non-periodized workout targets otherwise stay the same
Tap a set to log actual weight and reps
If your coach uses a periodized program, Stop at RIR is the main instruction. Stop when you have that many good-form reps left, even if you finish outside the programmed rep range. The summary shows that range, and it drops the word “range” when the phase has narrowed it to a single rep count. It guides progression but is not a required stopping point. There is no separate RIR field. Marking a set AMRAP tells the app you went to failure
The previous workout’s data shows alongside so you know what to beat
Your next load stays the same while you build reps through the programmed range. Consistent performance near the top of the range can raise a future target automatically; there is no confirmation prompt
Mark sets complete as you finish them
When an exercise has a rest period, a full-width timer stays visible beneath the workout header. When rest ends, supported phones provide a haptic cue and the timer shows which set to start next
On a periodized workout, the app considers the prescribed effort, rest, logged performance, and normal set-to-set fatigue when adjusting any remaining load targets. Bodyweight and zero-load movements are left unchanged. If a weight-change notice appears, choose Don’t show this session below the message to hide further notices until you close the app
Add or remove sets if you go off-script. Those buttons are text-only so they stay compact on a phone
While you type weight or reps, a Done / Next bar sits above the keypad. Tap Done or tap the exercise title, rest timer, or other empty chrome to close the keyboard. Save & Exit and Complete Workout hide until you leave the field so you do not tap them by accident

For periodized programs, open an exercise and tap Why this target? to see how the current phase, rep range, target RIR, estimated strength, and readiness check shaped that workout’s target. When enough exercise-specific strength data and a target load are available, it also shows a secondary estimate tied to the prescribed weight, such as Estimated at 150 lbs: ~10 reps. This estimate provides context and is not the stopping target. Otherwise, the app tells you when it is still using your coach’s starting weight while it gathers reliable data.

After a completed workout changes an estimated max or sets a new all-time estimated max, the Exercises page shows a progression update. An all-time best reflects your strongest logged performance. The estimate used for future targets adjusts gradually, helping avoid sudden load jumps after one workout. Estimated strength helps shape periodized targets, while double progression controls the normal workout-to-workout load: build reps into the top part of the prescribed range, then add weight. The app looks across the sets you actually logged rather than requiring a perfect result on every set. A set you leave blank is ignored for the next-weight check: it is not a miss and it is not a hit. Your next weight changes only after you log at least half of that exercise’s working sets (and at least one). Estimated strength still updates from any set you complete, including a single good set. If you log none of an exercise’s sets, that exercise stays as it was. When a recent reliable performance shows that your estimated strength is catching up, the next target also respects that demonstrated performance instead of dropping back to an outdated lighter estimate. When it checks whether your estimated max still matches reality, it reads your first two working sets and keeps whichever one you were strongest on — so ramping up and going heavier on your second set still counts. Later sets are left out because fatigue has already set in by then. Repeated difficulty can trigger a small reset, while planned recovery work and other non-comparable sessions are kept from affecting normal progression.

Warmup sets

If your coach has prescribed warmup sets, they appear above the working sets with an amber “Warm” badge in place of the AMRAP toggle. Each warmup row’s weight is calculated as a percentage of the first working set’s available load, using the current workout or your workout history when available. If there is no working-weight history or prescribed load yet, the weight stays empty for you to enter.

Log warmups the same way as any other set — tap to enter weight and reps, then mark complete. Warmups don’t count toward completed-set or rep totals, and they never affect PRs, estimated strength, or progression. Their completed weight × reps does contribute to total training volume. During a deload week, warmups are hidden automatically.

Open an exercise’s recent history during a workout to compare what you logged previously. The first warmup set appears alongside the working sets for load context; additional ramp sets stay hidden, and warmups still do not affect the PR or RIR summary.

Warm-up and cool-down

If your coach added a warm-up or cool-down to the day, it appears before or after the exercises. Check off each movement as you finish it. When the block is only a name, that name is the instruction and there is one Done check for the whole block.

Time-based exercises

Some exercises (cardio gear, isometric holds) track duration instead of weight × reps. You’ll see a single mm:ss input in place of the weight + reps columns, with a placeholder showing the target time (e.g. 10:00). The header reads DURATION | DONE instead of WEIGHT | REPS | DONE.

To log, type the time in mm:ss form (bare numbers parse as seconds) and tap the complete button. AMRAP and drop steps aren’t shown for duration sets — they don’t apply.

Duration rows also stay separate from the previous-session weight and reps comparison. If a set changes between duration and weight × reps, the neighboring strength sets still compare with the matching strength sets from your last session.

Recent exercise history shows the time you logged for duration sets, such as 2:05, instead of empty weight and rep values.

Supersets, circuits, and for-time sections

If your coach paired two or more exercises into a superset, circuit, or for-time section, you’ll see them grouped with a label and A / B / C station badges. Work stations in order — finish a set of A, then B, then C, then back to A for the next round when the section has more rounds. Once you mark a set complete, the app shifts focus to the next station so you don’t have to scroll around.

For-time sections show a stopwatch (and an optional time cap). Finish all stations before the cap when you can; if the cap hits first, the app records a capped result and keeps the work you already logged.

Distance stations (runs, rows, sleds) ask for distance instead of weight and reps — enter what you completed and mark the set done.

Duration holds and distance stations do not change your strength progression or estimated maxes.

Active workout modal showing a superset of two exercises

Drop sets

When your coach has programmed a drop set finisher, the parent set gets a stack of smaller “D1 / D2 / …” rows underneath it. The flow is:

Log and complete the top set as normal.
Drop the weight as prescribed (the placeholder shows the recommended drop — either an absolute weight or a percent reduction from your top set).
Bang out the drop reps to failure or to the target reps.
Tap the check on each drop step to mark it done.

Drop steps stay editable even after you’ve checked off the parent set, so you can fill them in after performing the drops without un-completing the top set.

Drop set rows with D1/D2/D3 cascading targets

Notes per exercise

Each exercise has a Notes button in the footer. Tap it to expand a textarea where you can jot a note for that session — form cues, how it felt, weights to chase next week. The button highlights while the textarea is open, and a small dot sits next to the label whenever that exercise already has a note. Notes from your previous session for the same exercise are pre-filled so you can see what you wrote last time and edit or keep it. Cleared notes stay cleared. Notes save with the session log and do not change the program your coach assigned. They stay in the workout logger; they do not appear on the Exercises page after you finish. Session feedback from a coach-logged workout still shows there as Notes from your coach. Coaching notes written on the exercise itself stay visible while you log.

Per-exercise notes textarea expanded under Add Set

The workout is saved as you go. If you background the app mid-session, it opens back into the workout without asking you to resume. An active rest timer keeps counting while the app is away and reappears at the correct time when the workout returns. Older saved sessions can still be resumed from the matching workout day, or discarded so you can start fresh. Notes and drop progress are part of the auto-save, so closing and reopening doesn’t lose them.

Coach-logged sessions

If your coach trained you in person — a personal session or a class — and logged your sets from their device, that workout is saved straight to your training history. There is no review step and nothing for you to submit. When they finish, they can optionally note how the session felt. Session feedback and notes from that workout show on the Training page as Notes from your coach, and a feel rating shows with the session.

When you finish a workout, a summary shows the sets, volume, and time. How did it feel? is optional: pick a face or tap Finish workout without one. Either way the workout is saved. If you rate it, your coach sees that on the session.

When you finish a workout you logged yourself, you’ll see a Share option. A workout your coach logged is already in your history; open that logged day and tap Share the same way. It generates a clean image summary of the session (workout name, exercises, set/rep totals, top muscle groups) that you can post to social or send to a friend through the native share sheet (iOS, Android) or your browser’s share menu. Completed timed sets count toward the exercise and set totals, but do not add reps or weight-based volume.

You can regenerate that summary later for any completed session:

On the Exercises page, open a day that shows as Logged and tap Share
Or open Month, find a completed day, and tap Share on that cell

The image is rebuilt from what you logged for that session, so it still works after you leave the page or refresh.

When you finish a program, a share screen opens with your program totals. Not now closes that screen and does not remove sharing. Share results stays on the program summary, full width under the main button, and again on the finished program on the Exercises page. Either one opens the same share screen.