Plan

The calendar

Plan has four parts along the top: Calendar, Templates, Benchmarks and Progression.

The calendar shows a Month or a Week. Each day is marked Planned, Logged or Your edit. Tap a date to select it; its pieces show in a card underneath, with Manage to change the day. The week view adds a This week card that sums up the week's training.

On the web, Plan is a board of the week or month. New piece adds to the selected day, + adds to a particular day, and an empty day reads Rest (tap it to add a piece). Drag a piece onto another to change their order. With nothing selected, the side panel offers Analyze week.

Add a piece

1. Select the day and tap Manage. (On Today, Add piece under the day's pieces does the same for the day on screen.)
2. Tap Add piece and choose:
   • From scratch, to write it in the editor.
   • From a template, one of your saved workouts.
   • From a benchmark: the Girls, Heroes and the Open.
3. Save. The piece is yours (tagged Yours) and sits alongside anything your gym published for that day.

Writing a piece

The piece editor is the same for a piece you write and for your own version of a coach's piece. Write the workout the way you'd write it on a whiteboard; the rest is there to make it run and score properly. The ⓘ beside a heading explains that part.

Title

What it's called on Today and in History.

Kind and where it sits

The kind (Warm-Up, Skill, Weightlifting, Gymnastics, Strength, Conditioning, Cool-Down, Accessory) and the section of the day (Warm-up, Prep, Strength, Main, Accessory, Cool-down). Before and After place it among the day's other pieces.

Workout

The text, exactly as it will read. “Athletes see exactly this.” When the text hasn't been processed as it stands, a bar under it offers Process.

Read from your text

The structure CrossAdapt suggests from your workout text: the movements, reps, loads and rounds, which is what lets the watch step through movements and count rounds. Tap Process to fill it in before you save, or just save and it's processed afterwards. Check it and tap Looks right, or Fix to correct it in the structure editor, or Remove it, then save once. The structure never changes the text; it only adds what the watch needs. See How CrossAdapt reads it.

What athletes log

What the score is: load, time, rounds and reps, reps, calories, distance or just done, and how many entries (five sets, three rounds). How entries combine: total, best, lowest, fastest or heaviest. Tick Lift (updates its records) for a lift that should count toward your maxes; on a piece with a structure, tick the movements under Records that the loads go to (a movement with a weight or an RPE starts ticked). A line underneath shows what the log will ask, for example “Athletes see: Time, then Rx, Rx+ or Scaled.”

Clock on the watch and TV

None, For time with a cap, AMRAP with a length, Every X for Y, or Work:Rest × N.

Notes

Cues, setup, scaling.

Tick Also save as a workout I can schedule again to keep it as a template, then Save piece.

Managing a day

Manage opens the day sheet. It shows your gym's pieces (the base layer) and your own (your layer) together.

Copy day

Copy the day's pieces to another date.

Clear day

Delete the pieces you added and hide the coach's. Results are kept.

Pencil

Edit a piece. On a coach's piece, it says what's underneath, with Revert to go back to it.

Scale

Scale a movement down its ladder. See Scale a movement.

Swipe and drag

Swipe a piece to remove it, drag to reorder.

Hidden by you

Coach's pieces you removed, with Show to bring each back.

Changes save on the phone first and sync when there's a connection; the sheet says when some are still waiting.

Templates

A template is a workout you've saved to use again. Make one by ticking Also save as a workout I can schedule again in the editor, or with Duplicate and save as workout from a piece's menu on Today.

In Plan › Templates, tap Schedule, pick the date, and tap Schedule again. Swipe a template to delete it. On the web, templates have Edit, Schedule and Delete template.

Benchmarks

Plan › Benchmarks is the library of named workouts: The Girls, Heroes and The Open. Done before shows the ones you've logged. Each one shows your best (Rx or Scaled, and when) and how many attempts, or “Not yet”.

Tap Schedule and pick a day to put it in your plan. Every repeat shows up in Charts › Benchmarks.

Progressions

A progression lays out several weeks of one lift from your own numbers.

1. Go to Plan › Progression.
2. Choose a scheme: 5/3/1 (Wendler), Linear Progression or Wave Loading (3-2-1), and how many weeks (up to 16).
3. Choose the lift. From your records fills in your max; to work from a training max, turn it on and set the percentage.
4. Choose the start date and the weekdays you'll lift.
5. Choose how loads are set: Lock loads now works out every weight today, rounded to your plates. Otherwise each session keeps its percentage and works out the weight from your max on the day.
6. Check the week-by-week preview and tap Save.

Following tracks

A track is a stream of programming, such as your gym's main class programming, a competitors' track or an endurance track. You can follow more than one.

• On the phone, go to Profile › Tracks. Your tracks are listed with Unfollow; From your gym lists the others with Follow.
• Tap the circle beside a track to make it primary: the one the day leads with and the watch opens on. Tap it again to clear it.
• On the web, the same choices are in My gym › Programming: Follow, Make primary and Unfollow.

Many gyms set their main track to be followed automatically, so it's there from your first day. Programming from Beyond the Whiteboard or SugarWOD is chosen in Connections, and My plan is the pieces you add yourself.