Tracking your progress

The Progress tab

Progress has four tabs: Review, History, Strength and Workload. Swipe left or right to move between them. It opens on Review.

Review reports on a month or a year. History is your calendar and every session you have logged. Strength is about your lifts: records, estimated one-rep maxes and how you compare. Workload is about how much you train: volume, sets per muscle, recovery and habits.

History: your training calendar

History starts with Year Overview, a grid of the whole year shaded by how many sets you logged each day, with your best month and longest streak that year. Tap the best month to jump to it. Under it is the month calendar, with the number of sessions that month. Swipe the calendar or use the arrows to change month, and This Month brings you back.

Tap a day to open its session. A day with two or more sessions opens a list to pick from. The start and finish of a plan are marked on the calendar too; tap a mark to see the dates, open the plan's Report Card, or remove the mark.

Under the calendar are that month's sessions, one card per plan, with a Standalone card for sessions outside a plan. If you train at more than one gym, chips above the list show one gym at a time (see the Gyms guide).

Forgot to log a session? Log a Past Workout, at the foot of the calendar, starts one dated in the past, so you set when it happened first.

Plans you have finished are listed on Review, in its Plans card.

A logged session, top to bottom

A session's page opens on its name, date and gym, or on its photo if you took one at the end. Then its numbers: volume, sets, reps and time, each compared with the last time you did the same session. A cardio session shows time trained, distance and pace instead, and a HIIT session its total time, rounds and work time.

Top Sets has one row per lift: the best working set, the e1RM it implies, the number of working sets, and the change from last time. A lift that set a record says which: Weight PR, e1RM PR or Volume PR. One that is only your best at this gym says Best here. A lift with a record has a share button for that record.

How It Went draws one bar per working set, in the order you did them. The chips above switch the shading between RPE, load and rest, and only show for what you logged. Under it, a fatigue reading says how the session went, and how many of its signals it could read.

If you log food, a Fuel card shows what you ate the day before and on the day. Muscle Split shows the working sets per muscle on a front and back body. Notables picks out what the rest of the page does not say: your toughest set, your longest rest, a lift you did for the first time, and your heaviest set against your body weight. Then your notes, and The Log: every set of every lift as you entered it.

At the foot, Previous and Next take you to the sessions either side, each named.

The ⋮ menu has Play Celebration (the Session Complete screen again, for this workout), Share Session Card, Edit Session, Start as New Session, Save as New Session, and Delete Session. If you send workouts to Hevy, it has Send to Hevy or Resend to Hevy too.

Edit Session lets you fix weights and reps, change set types, add or remove sets, and write the session and lift notes. Your records and charts update to match.

The Strength tab and estimated 1RM

Durata measures strength with an estimated one-rep max (e1RM): the single rep a set implies, from its weight and reps, using the Epley formula. It is how 100 kg for 5 compares with 110 kg for 2, and it is worked out the same way on every screen.

Records shows your five best lifts by Best Weight, Est. 1RM or Volume. Tap a row to open that lift's chart, or Full PR Board for every record.

Strength Index adds up your best e1RM on squat, bench press, deadlift and overhead press, and shows how much it has gone up in the last 90 days. If you have logged squat, bench and deadlift and a body weight, it also gives your DOTS score, which weighs your total against your body weight, with a chart over time. Each of the four lifts is listed under it; tap one for its chart. With Pro and a body weight, each lift also shows your level from Beginner to Elite and how far the next level is. Compare These opens Compare Exercises on those lifts (Pro).

Near PRs lists lifts that came within 10% of a record in the last 4 weeks: the ones worth a go. Muscle Balance (Pro) compares your push and pull volume (weight times reps), and your quad and hamstring volume, over the last 4 weeks.

The Workload tab: volume and recovery

Weekly Volume charts the weight you have moved each week, over 4 weeks, 12 weeks, 6 months or a year, with the change on the 4 weeks before.

Sets by Muscle averages your weekly working sets per muscle over the last 4 weeks, on a front and back body. Each muscle's row shows where it sits against the range that builds muscle without being too much to recover from. Muscles you have not trained in 4 weeks are listed under it. Tap Front or Back to switch.

Load & Recovery (Pro) gives one verdict from four deload checks: your volume against your normal week, how hard recent sessions felt, sessions in the last 2 weeks, and days in a row without a rest. Two or more tripped suggests easing off. It also gives a recovery score out of 100 and charts your volume against your normal week, and the score over 12 weeks. The score needs a few workouts, and some training in the 4 weeks before your last 7 days to compare with.

If you sync sleep from Apple Health or Health Connect, Sleep & Performance (Pro) compares your volume after a good night with after a short one. If you log food, Fuel & Training (Pro) charts each week's eating against your target.

Then four figures (average session, sessions a week, sets logged, and weeks you hit your target) and the habit charts: Sessions a Week, Training Days, Time of Day, your last 20 sessions, and your Most Trained lifts.

The PR Board

The PR Board, from Full PR Board on the Strength tab, has one card per exercise, for Est. 1RM, Best Weight or Volume. Three figures sit at the top: lifts tracked, records set in the last 30 days, and your top record.

Each card shows the record, its date, the rise in percent, and the old best it beat with that date. Tap a card to open that lift's chart for that record. A card with a beaten record has a share button.

Your first session on an exercise is a baseline, not a record: the card says "Baseline: first log, nothing to beat yet". Until you beat one, the middle figure counts baselines in 30 days.

Sort orders the board By Date (grouped into Last 7 Days, Last 30 Days and so on), By Value, or alphabetically. Filter shows one body part.

Volume records are your best single set, weight times reps, not the session's total. On dips, pull-ups, chin-ups and push-ups they include your body weight, from a weigh-in within 30 days. Assisted versions never hold weight or e1RM records, because more assistance makes a set easier.

Warmup, partial and Rest Pause sets never count for weight or e1RM records.

The Review tab: monthly and yearly reports

Review reports on any month or year you trained, compared with the one before. It opens on your last full month. It has its own guide.