The guided warm-up feature in the app is designed to improve your training experience by helping you warm up efficiently while informing the app about how you're feeling that day. Here's how it works:
Access the feature: Tap the +Warm-Up button before your workout to start.
Follow the warm-up plan: You'll see the prescribed weights and reps for each warm-up set, ensuring you’re warmed up enough without creating unnecessary fatigue.
Example:
Barbell only
70 kg
100 kg
Evaluate how you feel: As you complete your last two warm-up sets, use the feedback buttons to tell the app how the weight feels for the day:
Fire Emoji: If the weight feels better than expected and you’re feeling strong.
Thumbs Up: If the weight feels as expected.
Poop Emoji: If the weight feels worse than expected.
Based on your feedback from the last two warm-up sets, the app will adjust your working weight for the day:
If you feel strong (e.g., fire emoji), the app may increase your target weight.
If you’re having an off day (e.g., poop emoji), the app will lower your target weight to better match your capacity.
For example, if your original target was 190 kg and you felt stronger than expected, it might bump your target to 192.5 kg. Conversely, if you felt weaker, it could lower it to 185 kg.
The guided warm-up is evolving, and future updates will include:
The option to take smaller or larger jumps between warm-up sets.
The potential to add a third warm-up set for more accuracy.
Be mindful of how you feel during your warm-ups. The feedback you provide helps the app adjust your training for optimal performance.
Make sure your app is updated to use this feature. If you have any questions or feedback, feel free to reach out via the support chat or the community group.
