Custom Sets

Have you ever wanted to prescribe an exercise with a specific execution velocity, power output, or tempo variables, but found yourself limited by traditional fields? Custom Sets give you total freedom to define exactly which parameters you want to track in each set.

What are Custom Sets?

Custom Sets are an advanced way of prescribing exercises that lets you choose exactly which variables you want your clients to record in each set.

The Difference from Traditional Prescriptions

Traditional Prescription:

• Fixed fields: reps, weight, rest
• Limited to conventional strength training
• Does not support advanced parameter tracking

Custom Sets:

• You choose the variables: reps, weight, velocity, power, RIR, RPE, etc.
• Combine multiple parameters within the same set
• Perfect for advanced training, sport-specific athletes, or detailed tracking

Visual Example

Imagine you want to prescribe a strength workout with velocity control:

Traditional: "3 sets x 5 reps @ 80kg"

Custom Sets:

The client will be able to record each variable in their app, giving you much more complete data about their performance.

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Available Set Types

Custom sets support different set types that you can combine within the same workout:

Regular

Standard working sets. The default type.

Example: 4 heavy working sets

Warmup

Warm-up sets with progressive loads.

Example:

• Set 1 (Warmup): 10 reps @ 40kg
• Set 2 (Warmup): 8 reps @ 50kg
• Set 3 (Regular): 5 reps @ 80kg

Dropset

Descending sets where you reduce the weight without rest.

Example: 8 reps @ 80kg → reduce to 60kg → continue to failure

Restpause

Sets with micro-rests to extend time under tension.

Example: 10 reps → 15s rest → 5 reps → 15s rest → 3 reps

Cluster

Sets with intra-set rest periods to maintain high intensity.

Example: 2 reps → 20s rest → 2 reps → 20s rest → 2 reps

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Available Variables

TrainerStudio offers a wide catalog of variables for you to choose from based on your training methodology.

📊 Fundamentals

Repetitions (reps)

Number of repetitions to perform.

Example: 8-12 (range), 10 (exact value)

Weight (load_kg)

External load in kilograms.

Example: 80kg, 60-70kg

Time (time_s, time_min)

Exercise duration in seconds or minutes.

Example: 45s plank, 5 minutes of running

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🎯 Intensity and Autoregulation

RIR (Reps in Reserve)

Repetitions left "in reserve" at the end of the set. Essential for autoregulation.

Example: RIR 2 = finished the set with 2 reps still in the tank

RPE (Rate of Perceived Exertion)

Perceived effort scale from 1 to 10.

Example: RPE 8 = very high effort but still manageable

1RM % (percent1rm)

Percentage of one-rep maximum.

Example: 85% of 1RM

Intensity % (percent_intensity)

General intensity percentage for the exercise.

Example: 75% intensity

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🏃 Cardiovascular Variables

Distance (distance)

Distance covered in meters.

Example: 400m sprint

Power (power)

Power measured in watts. Ideal for rowing, cycling, or ergometers.

Example: 250W sustained for 2 minutes

Velocity (speed_ms, speed_kmh)

Execution or movement velocity.

Example: 0.8 m/s (bar velocity), 12 km/h (running speed)

Heart Rate (heart_rate_bpm)

Target or achieved beats per minute.

Example: 150-160 bpm (aerobic zone)

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⏱️ Other Parameters

Rest (rest_s)

Rest time in seconds after completing the set.

Example: 90s, 120s

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How to Create Custom Sets (Trainer View)

Here is a step-by-step guide on how to configure custom sets for your clients from your trainer app.

Step 1: Open the Set Editor

1. Open your client's training plan
2. Add or select an existing exercise
3. The set editor will appear automatically

Step 2: Add Variables (Columns)

By default, you will see a table with some common variables (reps, weight, RIR, rest). To add more variables:

1. Click the "+" button in the upper right corner of the table
2. A menu will open showing all available variables
3. Select the variable you want to add
4. The new column will appear in the table

Tip: Only add the variables you will actually use. Don't overwhelm your client with too many fields.

Step 3: Choose Value Type (Exact vs Range)

Each variable can be configured in two ways:

Exact Value

The client must hit a specific value.

Example: Weight = 80kg (exactly 80 kilograms)

Range Value

You give the client a target range.

Example: Reps = 8-12 (between 8 and 12 reps is acceptable)

To change the type:

1. Click on the column header
2. Select "Exact" or "Range"
3. The column inputs will update automatically

Step 4: Fill in the Values

Now simply fill in the values for each set:

• Exact values: Enter a number (e.g., 80)
• Range values: Enter minimum and maximum (e.g., 8-12)

Values are auto-copied from the previous set to speed up the process.

Step 5: Reorder Columns (Optional)

You can change the column order to better organize your view:

1. In each column header you will see ← and → arrows
2. Click the arrows to move the column left or right
3. The order is saved automatically

Step 6: Delete Columns (Optional)

If you added a variable by mistake or no longer need it:

1. Click on the column header
2. Select "Delete" from the menu
3. The column will disappear and the data will be lost

Step 7: Change Set Type (Optional)

If you want to mark specific sets as warmup, dropset, etc.:

1. Select the set type in the selector at the start of the block
2. Sets will be visually labeled according to their type
3. Your client will see these labels in their app

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Client View: How They Log Sets

When your client opens their workout, they will see a clean, clear table with all the variables you configured.

In-App Display

The client will see:

• A table with columns for each variable
• Placeholders showing your suggested values
• Input fields to record their actual values
• A checkbox to mark each set as completed

How They Complete the Variables

The process for the client is very simple:

1. They see the suggested values: Displayed as grey placeholders
2. They perform the set: Execute the exercise
3. They log the values: Enter their actual data in each field
4. They mark as completed: Click the checkbox at the end of the row

Smart Placeholders

Placeholders display your suggested values:

• Exact value: "80" (the client knows to use 80kg)
• Range value: "8-12" (the client knows to do between 8 and 12 reps)

This guides the client without confusing them.

Auto-save

Every time the client enters or modifies a value, it is saved automatically. They do not need to click any save button.

Marking Sets as Completed

When the client marks a set as completed:

• The row turns green
• Empty fields are automatically filled with the placeholder values
• You receive the data immediately for tracking purposes

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TrainerStudio - The precision your clients need, the flexibility you deserve