Set your rest timer and progression
Choose your default rest times, what happens while you rest, and how Fit+ suggests your next weights in your own routines.
Two settings shape the workouts you run yourself: the Rest timer and Progression. They apply to your own routines. A plan from your coach always uses your coach's rest times and progression instead.
Open the settings
On Me, open Settings.
Under Preferences, tap Rest timer or Progression.
You can also open the rest timer settings during a workout: on the rest screen, tap the gear button at the top.
Rest timer
Default rest in your routines
When a move in your routine doesn't have its own rest, Fit+ uses these times. Tap one to pick a new time, from 0:30 to 5:00.
| Setting | Used for | Starts at |
|---|---|---|
| Heavy compound lifts | Squat, deadlift, bench, press | 2:30 |
| Other strength moves | Rows, lunges, curls | 1:30 |
| Warm-up sets | Between warm-up sets | 1:00 |
| Supersets | After each round | 1:30 |
A rest you set on a move in the routine builder always wins over these defaults.
While resting
- Start after every set: the rest timer starts as soon as you log a set in your own routine. Turn it off to carry straight on.
- Sound when rest ends
- Vibrate 10 s before: a buzz when 10 seconds of rest are left.
- Lock screen and Dynamic Island: follow your rest on your iPhone Lock Screen.
Progression
Suggest my next weights sets how the player suggests the weight and reps for your next set in your own routines.
- Suggest weights and reps: turn suggestions on or off. They're based on your last session with that move.
- How it progresses:
- Double progression: add reps up to the top of your range, then add weight.
- Add weight each session: when every set hits the target reps.
- Keep it steady: only show what you did last time.
- Weight steps: how much weight to add each time, for Upper body and Lower body. The steps are shown in your weight unit (kg or lb).
- Lighter session after 3 misses: if you miss your target three sessions in a row on a lift, Fit+ suggests 10% less for one session, then builds back.
A move can also have its own progression, set in the routine builder. That rule is used for that move instead. See Build your own routine.
A coach's plan uses their progression, not these settings. Fit+ never changes what your coach wrote.
Common questions
Suggestions show in your own routines, for moves you count in reps, once you've done the move before. Check that Suggest weights and reps is on and Keep it steady isn't chosen.
In your own routine, check that Start after every set is on. In a superset, there's no rest between the moves, only after each round.
If the app closes mid-workout
How Fit+ keeps your workout safe when your phone locks, the app closes or you lose your connection, and how to pick up where you left off.
See your workout history
Look back at your finished workouts week by week, open any workout to see every set, add notes, repeat it and read your coach's feedback.