---
{
  "title": "iOS app: doing and logging workouts",
  "seo": {
    "description": "Logging a workout works the same way for individuals and coach clients. The difference is where the workout comes from: Straton builds it for individuals, and a coach builds it for coach clients."
  },
  "sidebar": {
    "label": "Doing and logging workouts"
  }
}
---

Logging a workout works the same way for individuals and coach clients. The
difference is where the workout comes from: Straton builds it for individuals,
and a coach builds it for coach clients.

## Finding your workout

- **Home** shows today's workouts as cards. Self-paced workouts that are still to
  do appear there too.
- **Trains > My programs > View all** shows every program and all its workouts.

Tap a workout to open the **preview**: the exercise list with sets, reps, effort
and rest, and a muscle map. Tap **Start now**.

A workout can only be started when its program is **Active**. Workouts in
Upcoming, Paused or Completed programs can be previewed but not started.

For individuals, starting a workout needs an active subscription.

## During the workout

Each exercise has its own page. Swipe, or tap **Next exercise**.

### Logging sets

- Each set is a row. The values are pre-filled from the plan.
- Change any value, then tap the circle to mark the set done. Tap again to undo.
- The footer shows how many sets are done.

What you log depends on the exercise:

| Exercise type | You log |
| --- | --- |
| Weight and reps | Load (kg or lb) and reps |
| Reps only | Reps |
| Distance | Metres or miles, and time |
| Time | Duration, entered as 90, 1:30 or 1:02:03 |

An **RPE** column appears only when the plan sets an effort target for that
exercise.

### On the exercise page

- **Coach note**: instructions for that exercise.
- **How to**: written instructions.
- **Show tutorial video**: shown when a video is attached.
- **Rest between sets**: shown under the exercise name when a rest is set.

### Rest timer

When you mark a set done, a rest countdown starts if the exercise has a rest
time. Tap it to skip. When it ends you hear a chime and get a "Rest complete"
notification. The rest length comes from the plan and cannot be changed in the
app.

### Swapping an exercise

If the equipment is taken, tap **Swap exercise** and pick an alternative that
works the same muscles. Sets you already logged stay as they are.

The button only appears when the exercise has alternatives. You cannot pick any
exercise you like.

### Supersets, circuits and AMRAP

Grouped exercises show the group name and type (Standard, Circuit, Interval or
AMRAP). Circuits and similar groups are logged round by round, with the rest
between rounds shown.

### "How was that?"

After the last set of a main lift, individuals may be asked "How was that?" with
**Had more in me**, **About right** and **Barely finished**. It is optional and
helps Straton adjust the next session.

### Minimising

Tap the arrow at the top to minimise the workout. A small card floats above the
tab bar so you can use the rest of the app and come back. The timer keeps
running.

### Lock Screen and Dynamic Island

A Live Activity shows the current exercise, set, reps and weight, the rest
countdown and elapsed time. It needs Live Activities enabled for Straton in
iPhone Settings.

## Finishing

- Tap **Finish workout** on the last page, or **Finish** at the top.
- If sets are left, the app asks "Finish workout?". **Finish anyway** saves what
  you did as a partial workout.
- The summary shows duration, volume, sets and any personal records.

To throw the session away, open the **...** menu and choose **Discard workout**.
Nothing is saved to your history, and your coach will not see it.

## Important: when a workout is saved

The workout is saved when you tap **Finish**, not set by set.

- Keep the app open until you finish. Minimising the app or locking the phone is
  fine.
- If the app is force-closed or crashes mid-workout, that session's sets are
  lost.
- You need an internet connection when you finish.
- If you finish and the workout later shows as not done, the save did not go
  through. Open the workout and log it again while online.

## After the workout

- The workout card on Home shows it as logged for today.
- **Profile > Progress > Training history** lists past sessions. Tap one for
  volume, duration, sets, muscles worked and each exercise.
- **Trains > Top exercises** shows progression, your best sets and records by
  rep count.
- Coach clients: your coach sees every logged workout, including the sets, loads
  and effort.

Logged workouts cannot be edited or deleted in the app.

## Units

**Profile > Units** offers System, Metric (kg, cm, km) and Imperial (lb, ft and
in, mi). Changing units only changes how numbers are shown. Nothing you already
logged is altered.

## Common questions

**I can't start my workout.**
Check that the program is Active under **Trains > My programs**. An Upcoming
program has not been started by your coach yet. Individuals also need an active
subscription.

**My workout disappeared mid-session.**
The app was closed before you tapped Finish. See "When a workout is saved"
above.

**I logged the wrong weight.**
Fix it before you finish by editing the set. After finishing, a workout cannot
be edited. Coach clients can tell their coach in Messages.

**There's no Swap button.**
That exercise has no alternatives in the plan. Coach clients can ask their coach
to change it.

**Can I add notes to a set or workout?**
Not in the app at the moment. Coach clients can message their coach.

**Can I add my own exercise or an extra set?**
You can log the sets in the plan. Adding exercises is not available in the app.

**The rest timer didn't alert me.**
Allow notifications for Straton in iPhone Settings, and check that Focus or
silent mode is not blocking them.

**What is the "Workout music" setting?**
It lets you note a preferred music service and tastes. Straton does not play
music itself.