Exercises

What's an exercise?

An exercise is the base unit of content. Each planning day contains one or more exercises. An exercise can be a single movement, a full workout, or free-form content.

Two modes: Guided or Free

• Guided: pick an exercise from the catalogue (or create yours), the measure (reps, time, distance), the intensity (% 1RM, load, % bodyweight, RPE, RIR) and the sets. Turn off Identical sets for a pyramid. Add up to 6 exercises for a superset. The Berger table gives the max reps reference at each % of 1RM.
• Free: a title, a description, a scoring method. For an AMRAP, a For Time, an EMOM, nutrition guidance or any other content.

Scoring method (Free mode)

• No score, Validation (done / not done).
• Reps, with the Rounds option for a rounds + reps score.
• Time, with or without timecap.
• Weight, Calories, Distance, Watts.

For Weight and Reps you can set the movement (Push, Pull, Legs): it feeds the athlete's volume charts. With 2 sets or more you can set the rest between sets.

Timecap

On exercises with Time scoring, you can enable a timecap (max duration in seconds). If the athlete hits it without finishing, they log an alternative score (e.g. number of reps completed).

Sets

Set the number of sets (default 1). On exercises with multiple sets, pick how the leaderboard computes the overall score: total, average, or best set.

Description and media

• Description: rich-text editor with bold and lists.
• Videos and images: Add a video opens your library (search, tags). You can also paste a YouTube link or import a file, it joins your library once you name it.
• Additional note: an extra cue (scaling, intent). The athlete sees it via the lightbulb icon.

Color

Each exercise has a customizable color, handy to visually differentiate session types (strength, cardio, accessory, etc.).

Distance and units

Distance units adapt to your system (metric: cm/m/km, imperial: in/ft/mi). The athlete sees the unit you picked.

PR references

Insert a dynamic load chip in the exercise description: % of PR button in the editor toolbar, pick the movement (e.g. Back Squat) and the percentage. A chip appears and each athlete sees the load computed from their saved PR. If the athlete hasn't set their PR yet, the chip shows a clickable question mark to record it.

Same principle for VMA (Maximal Aerobic Speed): pick VMA in the Cardio category and a percentage (e.g. 90% VMA). Each athlete sees their target pace in km/h and min/km computed from their saved VMA. Useful for running intervals, hybrid racing prep, athletic training.

To estimate an athlete's 1RM without testing, use the 1RM calculator. For RPE-based programming, the RPE → %1RM calculator gives the consensus equivalences. For VMA, the VMA calculator (Cooper, half-Cooper, VAMEVAL) gives the value to save in the athlete's profile.