Sets
Type the number of sets in the Sets cell. A new exercise starts with 3 sets unless auto-fill gives it another number. An exercise can have up to 20 sets.Set breakdown
Every set can have its own values. Click the button next to the sets number, Set breakdown, to open the list of sets under the row. For each set you can choose:
Empty field inherits from the exercise. You only fill in a set when it differs. The grey value shown in an empty field is the exercise’s value.
Use Add set and Remove set to change the count from inside the breakdown. A summary line counts the sets by type, for example “3 working sets · 1 warm-up · 1 drop”.
In the app preview, working sets are numbered and warm-up and drop sets are labeled WARM-UP and DROP-SET.
Reps
The Reps cell has a rep type next to it.Rest
Click the Rest cell. A short list of presets opens: 0:30, 0:45, 1:00, 1:15, 1:30, 1:45 and 2:00. Pick one or type your own. Typing is forgiving. When you leave the field, Perform turns what you typed into minutes and seconds:
One or two digits are read as seconds. Three or more digits are read as minutes followed by two digits of seconds.
The trainee’s rest timer in the app uses this value. A set with its own rest in the set breakdown uses that instead.
kg and tempo
- kg is an optional target weight for the exercise. Leave it empty to let the trainee choose.
- Tempo is an optional column. Turn it on with the Tempo chip next to Columns:.
RIR
RIR means reps in reserve: how many more reps the trainee could have done at the end of a set.- Turn on the RIR chip next to Columns:.
- Type the target in the RIR cell of each exercise.
- Save the program.
- RIR is set per exercise, not per set. Every set of the exercise shows the same target.
- The RIR column appears for the trainee only when the RIR chip is on and the program is saved. With the chip off, trainees do not see an RIR column at all.
- The trainee can pick the RIR they felt on each set. A set where the trainee picked nothing is logged with no RIR. Your target is not logged on their behalf.
Programs saved before the RIR column existed open with the column off. Trainees on those programs see no change until you turn RIR on and save.
Auto-fill
Auto-fill saves you from typing the same sets, reps and rest on every row.Typing fills the empty cells in the same day
When you type in Sets, Reps or Rest on one row, the same value is copied into every row of the same day whose cell is still empty. This also covers the upper bound of a rep range.- A value you typed yourself is never overwritten.
- A cell that was filled this way keeps following the row it came from. Change the source from 1 to 12 and the copies change with it. Clear the source and the copies clear.
- Edit a copied cell yourself and it stops following. From then on it is your own value.
- Adding or removing a set on a row stops that row’s sets from following. Changing a row’s rep type stops its reps from following.
New exercises copy the first exercise of the day
An exercise you add from the picker starts with the sets, rest, reps and rep type of the first exercise in that day. It keeps following that first row until you edit it.Limits
- Auto-fill works inside one training day. It never copies between days.
- Reps only copy between rows with the same rep type. A row measured in minutes does not hand its number to a row measured in reps.
- The second exercise of a superset never takes a rest value. It shares the rest of the first exercise. See Supersets.
- The link between a copied cell and its source lasts while the builder is open. After you save and reopen the program, values stay as they are, and only empty cells are filled when you type.