1. Workouts

Workout exercises

Adding exercises to a workout

The "Exercises" section is where you specify the exercises to be performed for the workout. We've built an intuitive, spreadsheet-like interface to make this process quick and easy. This tool has many helpful features that work similar to a spreadsheet, which we'll highlight below.

Each row represents a set or interval in the workout. For example, the following configuration contains 3 sets of 5 for Bench Press at 65% of Bench Press 1RM (which might be notated as "Bench Press 3 x 5 @ 65%").

To add an exercise to a workout, simply click the "Add set" button. This adds a row to the spreadsheet and opens the set attributes form.

The set attributes form allows you to prescribe every detail of an exercise. This form defines what columns are displayed for the row. Every row can have different attributes, so the rows do not have to be uniform.

Most of the set attributes can be prescribed based on a Key Performance Indicator (KPI), which will be explained in greater detail below.

After specifying which attributes you want to prescribe, close the form and enter the exercise name and input the prescriptions for each attribute you selected for the exercise.

Checking the "sided" attribute indicates that the exercise should be performed unilaterally. Within this attribute, you can specify if the exercise should be performed on each side, just the left side, or just the right side.

Use the calories attribute to specify a set amount of calories that should be achieved on a bike, rowing machine, or similar piece of equipment that uses calories as a measure of work.

The distance attribute is generally used to prescribe how far an athlete should run, ride, row, etc. This is applicable for splits, sprints, and endurance running, and more.

Heart rate
Use the heart rate attribute to prescribe a target beats per minute. This attribute should usually be KPI-based so that the prescription is appropriate for the athlete.

Height is most often used to prescribe the height of a box for box jumps or box drops.

The reps attribute is pretty straightforward. Use it to prescribe the number of repetitions for the exercise. 

Use the speed attribute to prescribe how fast someone should run, bike, row, etc. You can also use this attribute to prescribe velocity for velocity-based training.

Split time
You can prescribe a static split time, like 2:00 per 500 meters. However, this attribute is different from the others in how KPIs are used for prescriptions.

In order to prescribe KPI-based split times, you first need to have a KPI defined with time as the measurement type, and with a specific distance. For example, you might define a timed 2,000 meter row.

When you prescribe a split time, you use your timed distance KPI as the base metric. You then specify the split distance—say 250 meters—and the prescribed time is automatically calculated based on the KPI. For example, if an athlete's 2,000 meter row KPI is 7:00, the 250 meter split times would automatically be calculated at 0:52.5. You can then use the relative option to prescribe +/- a given number of seconds, or you can use the relative option to prescribe a percentage of the split time.

The time attribute can be used to indicate that an exercise should be preformed for a given amount of time. 

The watts attribute can be used to prescribe a given power output for the exercise.

Use the weight attribute to prescribe how much weight should be used when performing the given exercise

Checking the "rest" attribute allows you to specify a rest period that should be observed in connection with the exercise.

Checking the "custom" attribute allows you to type a custom string to prescribe something that falls outside the standard prescription parameters. This might be something like the color of a band, a number of chains, etc.