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Training Systems Info

We break training systems into two types: strength training and aerobic training. Strength training involves lifting weights and is used to build muscle and increase bone density. Aerobic training involves activities like running and is used to improve cardiovascular health and burn calories.

How to see this data in Workout Trainer

In order for you to see your strength training load, you must complete workouts or log exercises where we can compute the number of reps you completed of each exercise, preferably with the resistance or load used & your RPE (Rate of Perceived Exertion) for the exercise or workout as a whole. In order for you to see your aerobic training load, you must complete workouts with heart rate data via a bluetooth HRM or smart watch.

Strength Training

Strength training encompasses three distinct approaches: Max Strength, Hypertrophy, and Muscular Endurance, each serving unique fitness goals.

  • Max Strength focuses on lifting heavy weights for short durations to maximize lifting capacity. Ideal for those aiming to enhance their maximum lifting ability.
  • Hypertrophy involves moderate weights and durations to increase muscle size, achieving the classic 'bodybuilder' physique.
  • Muscular Endurance targets lifting lighter weights for extended periods, perfect for boosting stamina and calorie burn.

Each method offers specific advantages, from Max Strength's role in muscle building and bone strengthening to Muscular Endurance's benefits for heart health and endurance. Tailoring your regimen to incorporate these techniques can lead to more comprehensive fitness improvements.

Aerobic Training

Aerobic training is categorized into Low Aerobic, High Aerobic, and Anaerobic. We've also added a 'Warmup' type to help further monitor your activity levels. While warming up is crucial for preparing the body for more intense activity, shifting from 'Warmup' to the primary aerobic types intensifies calorie burn and encourages more fitness gains.

  • Low Aerobic: Engage in prolonged, low-intensity exercise for cardiovascular health and calorie burning.
  • High Aerobic: Perform moderate-intensity workouts for balanced endurance and heart benefits.
  • Anaerobic: Embrace short, high-intensity sessions to enhance speed and strength.

Each category targets specific fitness objectives, from endurance in Low Aerobic to power in Anaerobic. Adapting your routine to include these variations optimizes overall fitness achievements.

Tips for Seeing the Best Stats

To see the best stats on this page, make sure you do the following when completing each workout in Workout Trainer:

  1. Log your RPE after each workout. This will help you see how hard you worked during each workout.
  2. Enter any weights / resistance used for each exercise during the workout or afterwards via the 'Log Details' button. This will allow us to calculate a more accurate load score.
The same applies if you are logging individual exercises.

Tips for Content Creators

If you have added your own exercises and workouts to Workout Trainer, here are some tips to make sure your stats show up correctly:

  1. Custom Exercises - make sure you have set whether the exercise 'allows reps', and, if so, how many seconds each reps generally takes. Additionally, make sure you have set what kind of equipment the exercises requires and which muscle groups are targeted.
  2. YouTube Workouts - complete YouTube workouts with a heart rate monitor so those workouts get added to your heart rate stats. If you are extra motivated, you can edit a YouTube workout you added to specify the exercises in the workout and that will allow rep-based YouTube workouts to be tallied correctly.
  3. Custom Workouts - for workouts with 'reps till failure' exercises, make sure you have logged how many reps you completed. And if you didn't completed the entire time of a timed exercise, then you can log that as well either during the workout or in the 'Log Details' page after you complete a workout.

Beta Testing Notes

We are currently in the beta testing phase for this feature. We are working hard to make sure the data is accurate, useful and works across a wide variety of workouts. We may occasionally change our computation methods for your load scores. If you have any feedback or suggestions, please email us at [email protected]!