From exercise library to workout history

The quickest way to fill your library is the import screen. Search or filter your way to what you need, tick off as many exercises as you like, and bring them in together.

Imported exercises are yours from then on. Rename them, add your own notes, or change what they track, just like the ones you create yourself.

Anything the ready-made list does not cover, you can add yourself.

Every exercise needs a Name. The Description is optional. Use it to remind yourself how the movement goes, or to note the machine settings you like to come back to: seat height, pin position, grip. Then decide what you want to track:

• Uses weights Lets you aim for a weight in kilograms and log what you really lifted, which is what your progress charts are built from.
• Uses repetitions Lets you aim for a number of reps and log how many you managed.
• Uses time Turns the set into a countdown you start and stop as you go.

Pick whichever combination suits the movement: weight and reps for a press, reps alone for pull-ups, time for a plank. What you choose here is what you will see when you build plans and train.

Create as many plans as you need — Push Day, Pull Day, Leg Day, whatever suits your week. Add sets one at a time: pick the exercise, set your targets, and choose how long to rest between sets.

Targets are a starting point, not a contract. With Progressive load on, each workout picks up where the last one left off: your sets show what you actually did last time instead of the original targets. It is on by default, so tap Edit plan and turn it off if you would rather stick to fixed targets.

Tap Start workout and choose a plan. Follow as much of it as you like.

Every set in the plan has its own complete set button. Tap it when you finish the set and the rest countdown takes over. Tap again to cut the rest short if you are ready sooner.

Timed exercises — a plank, a stretch, time on the treadmill — get a start countdown button instead. Tap it to start the countdown. It beeps when your planned time is up and keeps running, so you can carry on as long as you like. Tap again when you are done.

If a set went better or worse than planned, tap the edit set next to it and put in what you actually did. That is what lands in your history and, with Progressive load on, what you will start from next time.

Tap Add set at the top or the add set below an exercise to log something that was not in the plan. It lands under Extra sets, saved with the workout but not counted towards the plan.

To optionally record how an exercise felt this time around, tap the rate feel button in the exercise block footer. A floating selector lets you pick between tough (Tough) or easy (Easy) to keep track of difficulty over time. Tapping an active option again resets it.

A workout is saved from the moment you start it. When you are done, simply leave the screen, however far through the plan you got. Reopen any session from Workout history to look back at it, or to pick up where you left off.

Every exercise builds up a history of its own as well: the weights and reps from last time, your best set, and how it has all moved over the weeks.