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In-workout coaching

In-workout coaching can be enabled or disabled for each exercise in a workout routine. If enabled, you will see coaching recommendations as shown below:

Warmup sets

Section titled “Warmup sets”
Set 2 highlighted, recommending 65 lbs for 8 reps with the note 'Warm up at a 70% effort level.'

In this example the coach recommends a second warmup set at a 70% effort level. How the effort level is measured depends on the type of exercise — some exercises have no weight at all. For a weighted exercise, 70% is relative to the maximum weight or resistance you used the previous time you performed this exercise.

You can tap the blue 65 and the blue 8 to automatically accept these values if desired.

Work sets

Section titled “Work sets”
Set 3 highlighted, recommending 90 lbs for 8+ reps with the note 'Try to increase the weight and still do between 8 and 12 reps.'

In this example, the coach recommends increasing the weight from 85 to 90 lbs. This is part of automatic progressive overload.

If you accept this, tap the 90 and it will auto-select this weight. Then perform as many reps as you can, and record that number of reps — it will likely be less than the 12 reps you did last time with only 85 lbs of load.

How to modify coaching mode for an exercise

Section titled “How to modify coaching mode for an exercise”
The Adjust Exercise Settings screen, with the Progression Settings section set to Progressive Overload and pickers for warmup, min and max sets, and min and max reps.

Tap the Adjust Exercise Settings button above the list of sets and you will see this:

In the Progression Settings section, you can choose between No Coaching and Progressive Overload.

If Progressive Overload is selected, the coach will apply a double or triple progression algorithm, just like a human coach would do.

In order to get the maximum benefit from this, make sure to set ranges for sets and for reps instead of equal values.