Do a workout

The workout player takes you through your workout one set at a time. It shows what to do next, keeps time for you and remembers what you've lifted before.

Before you startCopy Anchor Link

• You need a program, a routine of your own or a workout you picked from Train.
• You can run one workout at a time. If one is already running, any Start button takes you back to it.

Start the workoutCopy Anchor Link

Log a setCopy Anchor Link

At the top you see the workout clock, how much of the workout you've done (as a percentage) and the current block with its moves. The panel at the bottom is where you log each set.

The weight and reps start from your coach's plan for that set, or from what you did in your last set. In your own routines, the first working set starts from Fit+'s suggestion (see below). When all sets of a move are done, tap Next exercise. On the last move, the button reads Finish workout.

Bodyweight moves have no weight counter. A move that uses equipment, such as a cable row or a machine, always has one, even if no weight was planned.

To jump to another move in the block, tap it in the list at the top. To skip the rest of the block, tap Skip section.

Fix a set you loggedCopy Anchor Link

Tap a ticked set dot to open that set. Change the weight, reps, How hard was it? or Set type, then tap Save changes. To remove the set, tap Delete this set, then Undo on the message if you change your mind.

You can also fix a workout after you've saved it. See Edit or delete a past workout.

Suggestions and lifting toolsCopy Anchor Link

Suggested weight and repsCopy Anchor Link

In your own routines, and plans you started yourself, the player suggests what to lift next, based on your last session with that move. For example "Suggested 57.5 kg × 8. You hit every set last time." After three sessions in a row that missed the target, it may suggest a lighter session to build back from.

You choose how suggestions work in your progression settings. See Set your rest timer and progression.

PlatesCopy Anchor Link

For barbell moves, tap Plates to see which plates go on each side of the bar for the weight you've set.

• Choose your Bar (or No bar).
• Tap My plates to tell Fit+ which plates you have and how many pairs of each.
• If your plates can't make the exact weight, Fit+ shows the closest one you can load. Tap Use and the weight to switch to it.

Warm-up setsCopy Anchor Link

Before you log the first set of a move, tap Warm-up sets to see a ramp up to your working weight, for example the empty bar, then lighter sets. Choose a Scheme (Standard, Light or Heavy) and tap the add button, for example Add 3 warm-up sets.

Your note from last timeCopy Anchor Link

If you left yourself a note on this exercise when you last finished a workout, it shows under your set as "Your note from last time". See Finish and rate a workout.

Rest between setsCopy Anchor Link

If your plan has rest after a set, the rest timer appears as soon as you log it.

• Tap +15s or -15s to change the rest.
• Up next shows the move and weight for your next set.
• Tap Skip rest to carry on straight away.
• Tap the gear button at the top to open your rest timer settings.

When the time runs out, the player moves to your next set. The timer keeps going even if you lock your phone.

In your own routines, a move without its own rest uses your default rest. A coach's plan always uses your coach's rest times. In the same settings you can turn on a sound when rest ends and a buzz 10 seconds before. See Set your rest timer and progression.

Timed moves and runsCopy Anchor Link

Some moves are done for time or distance instead of reps.

• Holds and timed moves: tap the start button (for example Start 30 s hold). A timer counts down. Tap Done early to log the time you actually did, or let it run to the end.
• Timed steps: the timer fills the screen. Use +15s and -15s to adjust, and Finish step when you're done. At zero, the step is logged and you move on.
• Runs and walks by distance: the player estimates your distance from your coach's target pace. Tap the distance to enter what your watch or treadmill shows. Finish step asks how far you went. Fit+ doesn't use GPS.

Supersets and circuitsCopy Anchor Link

In a superset or circuit, the player takes you round the moves in turn: the first set of A1, then the first set of A2, then the second set of A1, and so on.

• Superset: you go straight from one move to the next, with no rest in between. You rest at the end of each round.
• Circuit: you rest between stations only if the plan sets a rest there, and again at the end of each round.

If a move has fewer sets than the others, it drops out of the later rounds.

Pause the workoutCopy Anchor Link

Tap the pause button at the top. Swiping back also pauses the workout, so you can't leave it by accident.

From the pause screen you can:

• move to the Previous or Next move (or swipe left and right)
• see the time so far, sets done and exercises done
• turn Voice coaching on or off. With it on, Fit+ reads your coach's cues aloud at the start of each set.
• tap Resume to carry on
• tap End workout to finish now and rate it. See Finish and rate a workout.
• tap Save & leave to keep the workout for later. It stays paused until you come back to Train.

Common questionsCopy Anchor Link