Completing workouts

The Workouts tab holds every training plan you can use – ones your coach assigned, ones shared with you, public ones and your own. This article shows you how to start a workout, log your sets and finish it.

#Which workouts you see

The list under Workouts includes:

• your own workouts,
• workouts shared with your team or with you personally,
• public workouts.

Use Search workout... and the filter to find the right one quickly, for example by category or intensity. Tap the heart to mark favorites – they appear at the top.

Want to adapt someone else’s workout? Open it and choose Duplicate in the ⋮ menu. The copy is then yours. How to build your own workouts is explained in Creating workouts and exercises.

#Assigned workouts

If your coach assigns you a workout for a particular day, you’ll get a notification – unless you’ve turned off the Workout assignments notification. The workout then shows up:

• in the Events tab (filter Workouts) and in the calendar,
• on the Dashboard under Upcoming events.

The card shows who assigned it and a status: Open, Overdue (the date has passed) or Done.

#Starting a workout

You have three options:

1. Template: tap the play button on a workout card, or open the workout and tap Start workout.
2. Assignment: tap the play button on the assigned workout card.
3. Free: tap Start in the bottom right and put your session together as you go (Free workout).

Only one workout can run at a time. If one is already running, the button reads Continue.

If you’ve done an exercise before, the app fills in your values from last time as a suggestion. Weights are always entered in kg.

#During the workout

There are two views; swipe left and right to switch:

• Focus view: one exercise and one set at a time, with a video or image of the exercise.
• List view: all exercises and their sets as a table.

How to log your values:

• Swipe on an input field for big jumps, use +/− for small steps, or tap the number to type it in.
• The green check mark completes a set. For exercises with a Timer you start the countdown instead; with the Stopwatch you time yourself.
• + adds a set or an exercise. Long-press a set or exercise to remove it.

After a set, the Rest timer starts automatically if one is configured. You can adjust it with -30s and +30s or tap Skip. The rest screen also shows the Next exercise.

#Pausing or cancelling

When you tap back, the app asks Leave workout?:

• Pause – the workout stays saved and you can pick it up later with Continue.
• Cancel – after a confirmation, all your progress is permanently deleted.

Even if the app is closed in the meantime, it restores the running workout the next time you open it.

#Finishing a workout

• For a template, the finish screen opens automatically after the last set.
• For a free workout, tap Finish workout in the ⋮ menu.

The finish screen shows Well done! with duration, exercises and sets. Under How intense was this workout?, rate how hard it was on a scale from Easy to Extreme, and add notes if you like. To save, use the Slide to finish slider.

Completed workouts also count towards your load – see Understanding load & ACWR.

#History and personal bests

• Statistics (second section of the Workouts tab): the number of workouts you’ve completed, plus history, best values and personal records for each exercise. Your own statistics are free.
• Dashboard → Recent workouts and your training diary show the workouts you’ve completed recently. Tap one to see the details with all sets.

In Premium teams your coach can see when you’ve completed a workout. Your team’s leaderboard can compare your best performances with other players’ – more in Statistics and leaderboard.