Creating workouts and exercises

A workout is a template of series, exercises and sets that you can start again and again. The exercises come from the exercise library – where you can also create your own exercises with a photo or video. Anyone can create workouts and exercises, free of charge.

#The workout list

The Workouts tab shows your own templates, public templates, and templates shared with your team or with you personally. Favourites (heart) come first, then your own.

• Search workout... searches name and description.
• The filter narrows the list by Source (All, Own, Public, favourites), Category and Intensity.
• Start begins a free workout without a template – see Completing workouts.

#Creating a workout template

1. In the Workouts tab, tap + in the bottom right.
2. Tap Name the workout \* and enter a Workout name in the Workout details sheet. Optionally choose a description, Category and Intensity (1–10). Tap Save.
3. Tap Create first series. Optionally enter a name and choose Normal or Super set.
4. Add exercises to the series with Add exercise.
5. Set up the sets for each exercise (see below). Add more series with Add series.
6. Tap Create workout.

The categories are Strength, Cardio, Flexibility, Balance, HIIT, Endurance, Rehabilitation and Custom.

#Sets, rests and alternatives

• Set adds a set, “−” removes one (at least one stays). Tap the number of the first set to turn it into a warm-up set (“W”).
• Field adds a measurement: weight, reps, timer or stopwatch. Timer and stopwatch exclude each other.
• Tapping the weight column lets you choose the Load unit: weight (kg), RPE, RIR or % 1RM.
• Add set rest sets the rest between sets. There are separate rests between exercises and between series (Series rest).
• Add alternative offers up to two replacement exercises. During the workout you then choose between the options.

Reorder series and exercises with the handle (≡). Series and exercises are deleted without confirmation – check before saving.

#Duplicating, editing and deleting templates

Open a template and tap ⋮ at the top:

• Duplicate creates your own copy – this is how you adapt someone else’s or a public template.
• Edit and Delete are only available for your own templates.

#Sharing templates

• Sharing (your own private templates only): Share with groups and Share with athletes make a template visible to whole teams or individual players. Changes are saved immediately. You can pick groups where you’re allowed to assign workouts.
• Share creates a share link. Anyone who opens the link can view, duplicate and start the workout. Deactivate makes the link invalid.

Sharing doesn’t schedule anything. If a player should do a workout on a specific day, use Assigning workouts.

#The exercise library

In the Workouts tab, switch to Exercises at the top. You’ll see your own exercises and all public exercises. Beyond that, there’s no built-in library.

You can filter by Source, Category, Difficulty, Muscle groups and Equipment. The detail page shows the description, execution, tempo, target muscles, equipment and your personal statistics for the exercise.

#Creating an exercise

1. In Exercises, tap +.
2. Under Image / Video / YouTube, add a photo, a video (up to 100 MB, compressed automatically) or a YouTube link.
3. Enter the Exercise name and optionally a description.
4. Choose the difficulty (Beginner, Intermediate, Advanced), category and default measurements.
5. Mark the Target muscles on the body map: tap once = secondary, twice = primary.
6. Choose Bilateral or unilateral, and optionally a Tempo and Equipment.
7. Tap Create exercise.

When adding exercises to a workout you can also quickly create one with Create new exercise. Only the creator can edit or delete an exercise. Workouts that use a deleted exercise keep showing it.

#In the web dashboard

• Under Workouts → Create template you build templates on a big screen: drag exercises from the right-hand sidebar into a series and choose Fields and Load for each exercise. The share icon opens Share template for teams and people.
• Under Exercises (exercise library), Create exercise lets you add exercises with a photo, video or YouTube link, target muscles and tempo.

Templates you create in the dashboard are available in the app too.