Adapting a workout

How adapting works

Your coach's piece is never changed by you. When you scale it, swap a movement or rework it, CrossAdapt keeps your version as a layer on top: you see and run yours, and the coach's stays underneath exactly as written. Your result still counts on the gym's whiteboard for that workout, in the Scaled column if you scaled it.

A piece you've changed is tagged Edited on Today, and Plan's calendar marks the days you changed (Your edit). You can go back to the coach's version at any time.

Scale a movement

Most movements have a scaling ladder: strict pull-ups to banded pull-ups to ring rows, for example. Scale moves a movement down its ladder and adjusts the reps, load or height to match that level.

1. Go to Plan › Calendar, select the day, and tap Manage.
2. Tap Scale on the piece. It only appears when a movement in the piece has a ladder.
3. For each movement, pick a level, or leave it on As prescribed.

Your choice saves straight away as your edited copy, with the coach's piece underneath. On the web, select the piece in Plan and use the Scale control beside each movement. In the piece editor, the Scale chip on a movement does the same.

Swap a movement

No rower today, or a shoulder that won't overhead? Swap the movement for something else:

• In the log: What you used › Swap. Choose from As written, Easier options, Related, or search every movement. Type one that isn't there and tap Use.
• On the watch, during a lift: Swap movement (As written, Scaling, More…).
• Before the workout: edit the piece and change the movement.

A swap marks the result Scaled with Movement swap, and the movement you did gets the reps and loads in its own records.

Edit the piece for today

1. On Today, tap … on the piece and choose Edit. In Plan, tap the pencil beside it in Manage. On the web, select the piece in Plan.
2. Change whatever you need: the workout text, what you log, the clock, the movements and their loads. The editor is the same one used to write a piece from scratch; see Writing a piece.
3. Save. On the web the button reads Save overlay, because it's your layer over the coach's piece.

To undo it, choose Restore original from the piece menu on Today, Revert in Plan's day sheet, or Revert to coach on the web. To drop a coach's piece from your day without deleting anything, choose Remove (Take off my day on the web).

When the coach changes it

If the coach edits a piece after you've made your own version, Today tells you: “Changed by the coach since you edited it”. You choose:

Compare

See the two side by side.

Keep mine

Carry on with your version.

Take the coach's

Drop your edit and use the new version.

Loads, units and percentages

• Pounds or kilograms. Set your unit in Profile › Training › Units. Any single set can still be logged in the other unit with the lbs/kg menu beside its weight.
• Percentages become weights. “5 × 3 at 75%” turns into a load from your own 1RM in My maxes, shown on the piece as Your loads and on the watch with the plates for each side.
• Rounded to your plates. Tell CrossAdapt your bar and the plates you own in Profile › Bar and plates, and suggested loads round to something you can actually load.