You've been assigned a workout from your coach. If you are not sure what to do, we'll show you below how to start and track the workout, so you can save your data and communicate with your coach what you have done.
Starting a Workout
After you tap 'Start Workout' on the Today screen, you will find details of your workout and instructions on how to complete those exercises. The anatomy of the screen is as shown below:
Press 'Start Workout' to start tracking the workout.
If the workout has already begun, you will see a 'Continue' or 'Cancel' button instead.
Before you start, you can check the 'Workout Settings' to modify if you would like the Rest timer to automatically run when you complete a set or if you would like the exercise videos to play automatically.
Tracking a Workout
After you start the workout, it's time to get moving! Depending on how the workout is structured, you will see 3 types of displays:
This will be the most common type of set up. You will find all the instructions and prescribed sets from your coach. All you need to do is follow the instructions and tap the checkmarks to mark what you have completed.
Another common type of workout is supersets, which means you will be doing a couple of exercises (usually 2) back to back for each set.
The overall set up is the same as for a single exercise, except you will see each set separately. You just need to follow the sets from top to bottom to complete the supersets assigned.
There are four types of workout sections: Regular, Interval, Timed, and AMRAP. Each section type will have a different flow as to how you will do the workout, but the starting screen will look the same.
After you click Start Section, you will be prompted with a 10-second countdown to give you some time to prepare for the first exercise.
If you aren't sure how to do an exercise, tap on the video or image for instructions on how to complete the workout.
Checking off Completed Sets
To complete a set, tap on the checkmark icon next to each exercise when you are finished.
If your coach prescribed a rest time and you have the automatic rest timer on, then a timer will pop up when you check off the set. You can minimize the timer if you want to take a look at the next exercise. At the end of the rest time, you will be alerted to start the next set.
If you don't want to use the rest timer, you will be instead shown the rest times under the instructions for each exercise.
Leaving Comments or Sending Form Videos
You can also add comments for your workout by clicking on the Message icon. In the comment thread, you can let your coach know about any struggles you had, ask for advice or send a form check video to ensure that you are doing your workout correctly.
Other Actions: Access the Timer or Add/Remove Sets
If you want to keep track of your workout time, you can tap on the Stopwatch icon to access the built-in stopwatch and timer.
Stopwatch: Use the stopwatch to calculate how long it takes for you to complete an action. Just press Start.
Timer: Set a specific time to countdown from. If you launch the timer from a duration field prescribed by your coach, it will automatically start with the designated time for you.
If you feel that you can go another round, and you would like your coach to know, feel free to add sets! You can also delete a set if you need to. Just click on "..." icon to add or delete.
Completing and Saving a Workout
Once you have completed all exercises in the workout, or when you are ready to end the workout, just proceed to the very last screen and swipe right on the button to save your workout.
After you save, you will see a summary of the workout you have completed. From here, you can leave a difficulty rating to let your coach know how much effort you put in. You can also access the comment thread and leave any additional notes.