Workout blocks

What's a block?

A block is the base unit of content. Each planning day contains one or more blocks. A block = an exercise, a workout, or free content.

Workout types

The workout type is a label shown to the athlete:

• For Time: finish as fast as possible.
• AMRAP: as many rounds as possible in a set time.
• EMOM: one exercise every minute.
• Tabata: 20s work / 10s rest.
• Superset: back-to-back with no rest.
• Circuit: series of exercises rotated.
• Barbell Set: strength work with sets/reps.
• Nutrition: nutritional guidance.
• Custom: free format.

Scoring method

The scoring method alone defines what the athlete logs at the end of the block:

• Time: min:sec format. With or without timecap.
• Rounds + Reps: for AMRAPs.
• Reps: total reps count.
• Weight: kg or lbs (per athlete's profile).
• Calories, Distance, Watts.
• Validation: "done / not done".
• Text: free-form answer.
• None: no score to log.

Timecap

On blocks 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 blocks 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, lists, embedded images.
• YouTube videos: paste a link to illustrate movement. Save your favorite videos for reuse.
• Images and videos: direct upload (movement photos, demos).
• Coach notes: private guidance visible to the athlete (scaling, intent, tips).

Color

Each block 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). On the athlete side, the unit is converted to match their own system if different.

PR references

Insert a dynamic load chip in the block description: %1RM button in the editor toolbar, pick the exercise (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.