Follow a training plan

Open the Plan tab, choose a plan from the library or tap Build one, then tap Start this plan. Each day, the Plan tab shows today’s workouts: tap Start. A day you miss stays owed until you do it or skip it. You follow one plan at a time.

Choose a plan

1. Open the Plan tab. With no plan, it shows a library under Choose a plan: each card gives the plan’s level, weeks, days a week and time a week. The buttons above filter by kind; Show all shows every plan if the app shows only those for your goal.
2. Tap a card. The plan’s page shows its phases and its first week; tap a day to see what it holds.

Or have one built for you

1. Next to Choose a plan, tap Build one.
2. Check the answers the plan is built from: Goal for this plan, Grade, Climbing for, Your boards (if you have a hangboard or a plate), Injuries, Start. Tap a line to change it; your answers are saved to your profile.
3. Set Training days a week with the slider, from 1 to 7.
4. Tap Show my plan. Building it needs a connection and takes a few seconds.

Nothing is started yet: Change my answers takes you back to the answers. A plan you asked for when you first opened the app waits under Suggested for you; Not now hides it until the next time you open the app.

Start the plan

On the plan’s page, tap Start this plan. A plan of the library starts today, or on the day you set with Change date. A plan built for you starts on the day you chose.

While a plan runs, the Plan tab does not show the library. To choose another plan, stop this one first: see Change a plan.

Do today’s session

On a plan made of blocks, as the plans built for you are, a row above the days says which block of the plan you are in, for example “Endurance · block 1 of 3”, and under it the week: “Week 3 of 10 · easier week, test next”. Its thin bars are the block’s weeks, then its test. Tap the row for About this block: what the block trains, how it is built and why, and what it keeps.

The Plan tab shows a strip of days, from your first session to the plan’s last day. On each tile: a check is a session done; minutes, a session to do; a ring, a session to do whose length is not known; a dash, a missed day. Tap a day to see its workouts. Plan, at the right of the date, opens the whole plan.

1. Tap Start under today’s workouts. The app opens the first workout not done, and looks for your plate.
2. When a workout ends and another follows, tap the arrow on the end screen. The rest counts down, then shrinks into a small timer at the top of the screen: tap it to open the rest again.
3. Tap Start now when you are ready, or Start once the rest is over: the next workout never starts by itself. Add 1 minute gives you more rest.

To see a workout before you start it, tap it under the day. The day’s page opens and shows the workout: its exercises, the time and rest of each hang, and its load. On a day of several workouts, the bar under the title has a part for each of them: tap a part, or swipe, to see that workout. Each workout shows its first set; Show more details shows the other sets when it has any. The button at the bottom starts the workout shown.

To stop part way, tap the X on the rest screen, then Leave. What you did is saved; the rest stays open for today.

On a rest day, the Plan tab says Nothing planned, with a grey button that brings the next session to today: see Change a plan.

If you miss a day

A day you did not do stays owed. At the right of the streak line, the app counts the days you missed.

1. Tap that count. The app shows the latest missed day.
2. Tap Do it today or Skip it.
3. If you missed several days, tap the count again for the next one.

• Do it today brings the missed session to today. If today had its own session, not started, that session and the days after it move one day later. If today is a rest day, nothing else moves. If you have started today’s session, the missed one is added after it.
• Skip it marks the session skipped. The plan keeps its dates.

A plan ends only when every day is done or skipped: missed days you leave as they are keep it open.

Before a session starts

Sometimes the app asks one question, Before you start, before a workout starts. Only one at a time: the others wait for the next start, except after a break, as the first point says.

• After a break. If your last session of the plan was eight days ago or more and the plan asked for sessions in between that you did not do, it offers to make your next two training days 5% lighter: Lighter for two days. Once you answer, taking it or not, the app drops every proposal waiting from your earlier sessions: none comes back at the next start.
• After a weak warm-up. Before a workout of the plan, if the strongest pull of the warm-up you just did was 10% or more under your usual for that warm-up (the middle of its last five sessions, at least three), it offers to make today’s sets 10% lighter, for today only: Lighter today.
• After your last session of the same kind. Only the reps with a target count, and the app needs six of them or more. If you tagged the session Too hard when the app asked How was it?, or held the target on fewer than 70% of those reps, it offers 5% lighter. If you held the target on every one, and either tagged it Too easy or gave it no tag at all, it offers 2.5% harder, but never after a recovery session. A Tweaky tag means no proposal, and so does anything in between: one rep missed out of ten, for example. Taken, the change stays for your next sessions of that kind, until the app proposes another. This is not only for plans: a free workout gets the same question, if you have a max.

Keep leaves the loads as they are. Either way, your plan keeps its days.

When a test is due

The Plan tab can put a test on today, with two buttons: Test today and Not now.

• After four weeks or more away from the plan, it says how many weeks, and to test first, so the plan starts from where you are.
• When your latest result of one of the plan’s tests (max strength, or endurance, which the notice calls critical force) is more than eight weeks old, and the plan has no test in the next seven days, it says how old the test is. A test you have never taken does not count.

Test today puts a copy of the plan’s next test on today. If today had its own session, not started, that session and the days after it move one day later; if you have started it, the test comes after it. The block keeps its own test. Not now does not ask again for this break, or for these results.

At the end of a block

After a block’s test, the Plan tab says what changed: your max strength and your critical force before the block and now. A change within the test’s error shows kept. Then it says which block comes next, and why.

• The first button starts the next block: the plan goes on as it is.
• If the app offers it, the second asks for another block of the same kind instead. This needs a connection: the weeks after the test are built again. The days you did stay.

Reminders

The first time you start a plan, your phone asks to allow notifications. They remind you on the morning of a training day, and signal when a rest between two workouts is over. Set them in Profile, then Settings, under Notifications:

• Enable notifications: on at the start.
• Notification time: the time of the reminder, 8:00 at the start.
• Nudge me after a missed day: one more message the day after a session you left open. Off at the start.

The last two show only while notifications are on. There is no reminder while a plan is paused.

Without a connection, your plan works from your phone and your results are sent later. You can start a plan already on your phone, but not have a new one built.

When the plan is finished

The Plan tab shows Plan finished and the number of training days you did. It is a good moment to take the tests again. Tap Choose my next plan to see the library. The finished plan is listed above it, under Paused Plans, and you can start it again from there.

Related

• Change a plan: move a day, rest, pause or stop.
• Work with a coach: a coach can follow your plan.
• Train without the plate, on a day away from it.