Run your first workout

Start

Open Library and tap Start Workout on your current program, or start from Today. If you've already begun, the button reads Continue Workout.

The workout lists every exercise for the day. Targets show as faded values in the weight and reps fields, and warm-up sets are marked W.

Log a set

Tap a field on the set you're on and a keypad opens at the bottom of the screen. Enter the weight and reps, then tap Done. On a set you've already logged the button reads Save. A set that sets a personal record gets a PR mark on its row.

That keypad is the Basic logger, which has weight and reps only. Tap More on it to open the Advanced logger for that set, which adds RPE, set type, notes and plate math. To use Advanced every time, change Set logger under Settings, then Workout display, or in the workout's ⋯ menu.

If you've turned on the RPE switch under Settings, then Workout display, you can add an RPE from 6 to 10. It's saved with the set but doesn't change your next target.

To remove a set, swipe its row left, or press and hold its set number and choose Remove.

If the bar didn't match the target, log what you lifted. The next target comes from the result you log.

Rest timer

The rest timer starts when you log a set, and it plays the sound and vibration you chose when the time is up. What you see while it runs is the Rest choice under Settings, then Workout display: Off, a Bar under the set you just logged, or a Full screen. Off is the default on a new install; an existing install may keep the bar it had. You can turn auto-start off or change the default time under Settings, then Timer Preferences.

Exercise options

The menu on each exercise holds the Warm-Up Calculator, Plate Calculator, Set Training Max, Rest Timer and Swap Exercise. It also has supersets, notes, drop sets and reordering.

Finish

Open the workout menu (⋯) and choose Finish workout. If sets are still open it reads Finish early and shows how many remain. The same menu has Pause workout and Discard workout, plus Set logger, Rest and the Show switches, so you can change what the log shows mid-session.

The Session done screen shows your time, sets, volume and PR count, then each new record, what you did on every exercise and, when there is one, a Coach line with your next target. Tap Done to finish, or Save as workout to keep the session.

Turn on Coach notes under Settings, then Workout display, and your Coach note appears on each exercise card in a program workout, before and after the sets. It starts off.