Coaching and circuits

Next-weight suggestions during a workout PRO

Finish a set and log your effort, and the app tells you what to lift on the next set and when to stop for the day.

Turn suggestions on or off in Menu → App settings → Workout & routines → In-workout coaching. Free users see a one-time preview per workout. PRO+ also adjusts back-off sets on the spot from your top-set effort and fills in warm-up sets for you.

Suggestions are a training aid, not medical advice. If something hurts, go lighter and log it with This hurts.

Coach circuits

Pick your time, equipment, and intensity, and the app builds a circuit for today. Free gets 3 a week; PRO has no limit.

1. Tap Home → Programs → Coach circuit, or ⋯ → Get a circuit from your coach on today's card.
2. The first time, choose time, equipment, and intensity and tap Build circuit. After that, the preview opens with your last choices.
3. In the preview, use Rebuild, Save as routine, or Circuit settings (voice guidance and sounds), then tap Start.

When you finish, it asks how it felt and adjusts the next circuit. You can also start one from your watch.

Weekly hybrid plan PRO+

Mixes strength, circuits, and cardio into a weekly schedule built around the days you train and the days you have more time.

1. Tap Home → Programs → Weekly hybrid plan.
2. Choose your days, goal, focus, cardio, equipment, and age, then tap Build plan.
3. Today's session shows up in Home.

Use Move to shift a missed day, and undo it if needed.

Pick Running focus as the emphasis, and it becomes This week's running plan in the running coach, turning a quality run the day after a leg workout into an easy run. See Running coach and Prescriptions that know your strength training.

Block programs in the Coach tab PRO+

From your goal, meet date, and current 1RMs, it builds a multi-week program and sets the weights for every session.

1. Tap Coach → Build program.
2. Choose your goal (powerlifting, strength, powerbuilding, or hypertrophy), days per week, experience, progression style, body weight, and meet date (optional).
3. Enter your current 1RMs. If you don't know them, calculate from a weight and reps.
4. Tap Build program. Today's session appears in the Coach tab and on Home.

In strength mode, the Coach tab is PRO+ only. Without PRO+ you'll see an introduction and See PRO+. In running mode the whole tab becomes the running coach, so block plans are in strength mode.

Readiness check PRO+

Log sleep, muscle soreness, stress, and energy before training, and it adjusts that day's weights and sets.

Tap Check in on the Readiness card in the Coach tab, fill it in, and tap Save and apply. With a program running, you can also open it from Readiness on Home. Connect a health app to include sleep duration, HRV, and resting heart rate.

Deloads and meet attempts PRO+

It reads your performance and fatigue trends and suggests a deload or a block extension in the Coach tab.

It recommends a deload when recent performance drops, sessions feel harder than prescribed, readiness stays low, or six weeks have passed since your last deload. When the program reaches the weeks right before a meet (peaking and taper), it also shows first, second, and third attempts.

Nutrition targets PRO+

It reads your body-weight trend and resets your calorie, carb, protein, and fat targets every week.

On the Nutrition card in the Coach tab, enter weight, height, age, activity, and goal, then tap Set targets. The weight trend appears after at least 4 weigh-ins over more than 2 weeks. For a one-off calculation, use the macro calculator.

Hybrid race prep

Practice a hybrid fitness race the real way, a 1 km run then one station eight times, with every segment timed. Free includes 3 practices a week.

1. Open Home → Programs → Hybrid race prep.
2. Pick a division (weights), scope (full, half, stations only, compromised running) and goal finish time to see each segment's amount, weight and target.
3. Tap Start race practice and tap the big button as you finish each segment. You can finish segments on your watch too.
4. At the end you see the split table and where you lost the most time. Tap Save and finish.

Set your race date to split the remaining weeks into base, build, peak and taper with what to do now, and a first-week test finds your weakest station. After the race, enter your official time to compare. This practice tool isn't affiliated with any race organizer; segment targets are reference values from public results.