Building a Plan
There are two ways to get a plan onto the Train tab: pick a starter workout, or build one from scratch.
Starter workouts
Section titled “Starter workouts”Seven bundled workouts cover common goals without special equipment. Some use a stable wall or elevated surface, and several need comfortable floor space.
| Workout | Intensity | What it is |
|---|---|---|
| Warm-Up | Low | Gently prepare the whole body for strength or cardio work |
| Beginner Bodyweight Strength | Moderate | Practice foundational full-body strength with a steady pace |
| Quick Lower-Body Strength | Moderate | A short lower-body-focused session; warm up first |
| 7-Minute Full-Body Circuit | High | A faster full-body circuit with lower-impact options in the guidance |
| Core Training | Moderate | Build trunk control through repetitions and holds |
| Full-Body Stretch | Low | A five-minute sequence for major muscle groups |
| Neck, Shoulder & Back Relief | Low | Gentle mobility for common desk-work tension |
Tap a card to copy it into My Workouts. Review or edit the copy, then start it when it fits your needs. On first launch, Beginner Bodyweight Strength is copied automatically so there is a ready-to-edit example.
Building your own
Section titled “Building your own”From the Train tab, tap Create your workout to open the plan editor. Add pieces to the plan from the Add menu:
- Action — timed (runs for a set number of seconds) or rep-counted (set a target rep count and an assumed pace per rep; the app times through it automatically and counts reps out loud)
- Rest — a fixed rest between actions
- Preparation — a short countdown before an action starts
- Repeat group — nest a sequence of actions and rests inside a set of rounds, with its own rest between rounds
For each piece of the plan you can:
- Long-press and drag to reorder. Drop on the upper half of a row to place it above, the lower half to place it below; drop on the lower half of a repeat group to move it inside. An indicator line previews where it lands, and its indentation shows which level it lands in
- Duplicate a step you want to reuse with small changes
- Insert a Rest step after any action and give it its own duration, and set rounds plus rest-between-rounds for a whole repeat group
Save the plan and it appears under My Workouts, ready to run again any time.
What’s next
Section titled “What’s next”- During a workout — what you’ll see and hear while a plan runs.
- Settings — language, guidance, and audio preferences that apply to every workout.