Worked examples
If a number doesn't add up, look here for the closest case.
1. A bench press
Bench press 4 × 8–10 at 80 kg. Chest primary; triceps and front delts secondary.
| Sets | Reps | Tonnage | |
|---|---|---|---|
| Chest | 4 × 1 = 4 | 4 × 8–10 = 32–40 | 80 kg × 32–40 = 2,560–3,200 kg |
| Triceps | 4 × 0.5 = 2 | ||
| Front delts | 4 × 0.5 = 2 |
At Zone: Chest 4, Arms 2 and Shoulders 2. With 2 extra warm-ups, it is still 4.
2. Everything that adds to chest
- Sets: 4 + 4 + 3 + 3 = 14 (Monday 8, Wednesday 6).
- Tonnage: the dips are bodyweight and don't add; the sets-with-kg footnote appears.
- Frequency:
2×. Rest:2d / 5d.
3. Two leg days in a row
Quadriceps with 8 sets on Thursday and 6 on Friday: both go over 4 and are consecutive, so you see ⚠ Quadriceps · Consecutive days (8 and 6 sets). Frequency 2×, rest 1d / 6d.
4. A set with RPE
RPE 8 without kilos: adds sets and reps, not tonnage. When you measure tonnage, it appears under See which in the footnote.
5. Your own exercise without muscles
"Hammer machine row" without muscles shows up in Unclassified. You click Add muscles, choose lats (primary) and biceps (secondary), save, and it enters the radar.
6. A triathlon week
More time and distance sets than rep sets: it opens in Endurance.
| Sport | Sessions | Time | Distance | sRPE load |
|---|---|---|---|---|
| Cycling | 3 | 5h10 | 142 km | 1,240 |
| Running | 3 | 3h05 | 38 km | 910 |
| Swimming | 2 | 2h30 | 6,200 m | 520 |
| Strength | 12 sets |
Intensity: 78 % Easy, 9 % Moderate and 13 % Hard.
7. A program
There is only Planned. With several weeks on screen, pick one or Whole program.
How sets are split across muscles
How the workout analyzer splits each exercise's sets across muscles — primary 1 and secondary 0.5, the Zone, Muscle and Detail tree, and the highest-weight rule that prevents double counting.
Forms
Create reusable questionnaires, schedule them in each client's plan, and review their responses and progress from one place.