Workout Lab

Guide by Athlete Type

How to use Workout Lab for your specific training style: powerlifting, calisthenics, yoga, strongman, running, climbing, and more.

Workout Lab adapts to any training discipline. Here’s how to get the most out of it for your sport.

Powerlifting & Gym Training

Best metrics: Load, Reps, RPE, Est. 1RM

Example Exercises

  • Squat, Bench Press, Deadlift
  • Romanian Deadlift, Pause Squat
  • Accessories: Leg Press, Lat Pulldown, Cable Rows

What You’ll Track

  • Load progression over time
  • Estimated 1RM for each session to watch your strength progress
  • RPE to ensure you’re training close to failure
  • Volume per muscle group in your Weekly Report

Sample Goals

  • “Squat 140kg × 1” (Est. 1RM goal)
  • “Bench Press 100kg × 5” (Rep target)

Insights You’ll Get

  • Est. 1RM trend charts showing your strength curve
  • Hypertrophy analysis: are you hitting enough volume per muscle?
  • Strength analysis: frequency recommendations for neural adaptations

Calisthenics

Best metrics: Reps, Load (with bodyweight), Hold Time, ROM

Example Exercises

  • Pull-ups, Dips, Push-ups
  • Front Lever, Back Lever, Planche
  • Muscle-ups, Handstand Push-ups
  • Pistol Squats, Nordic Curls

What You’ll Track

  • Assisted progressions: Use negative load (e.g., -15kg for band-assisted pull-ups). Watch your assistance decrease over time until you hit bodyweight.
  • Weighted progressions: Add positive load as you get stronger
  • Hold times: Track static skills like Front Lever (5s → 8s → 12s)
  • Range of Motion: For flexibility work (e.g., Pike stretch in cm)

Sample Goals

  • “Pull-up 0kg × 1” (first unassisted rep)
  • “Front Lever 10s” (hold time goal)
  • “Weighted Dip +25kg × 5”

Insights You’ll Get

  • Progress from -20kg assisted to +20kg weighted, all on one chart
  • Hold time improvements over weeks/months
  • Volume tracking that accounts for your bodyweight

Yoga & Mobility

Best metrics: Hold Time, ROM, Time

Example Exercises

  • Downward Dog, Pigeon Pose, Warrior II
  • Pike Stretch, Pancake Stretch
  • Hip Flexor Stretch, Shoulder Dislocates
  • Full practice sessions

What You’ll Track

  • Hold times: How long you can maintain poses
  • Range of Motion: Flexibility measured in centimeters
    • Positive measurement: More cm = more mobility (e.g., forward fold reach)
    • Negative measurement: Less cm = better mobility (e.g., distance from floor in splits)
  • Session duration: Total practice time

Sample Goals

  • “Pike Stretch 0cm” (touching toes)
  • “Middle Split -10cm” (10cm from floor)
  • “Crow Pose 30s”

Insights You’ll Get

  • Flexibility improvements over time
  • Consistency tracking for daily practice
  • Hold time progression charts

Strongman

Best metrics: Load, Distance, Time, Reps

Example Exercises

  • Atlas Stones, Log Press, Axle Deadlift
  • Farmer’s Walk, Yoke Carry
  • Tire Flip, Sandbag Carry
  • Car Deadlift, Conan’s Wheel

What You’ll Track

  • Event times: How fast you completed a carry or series
  • Distances: 50m Farmer’s Walk, 20m Yoke Carry
  • Load: For max lifts and event weights
  • Reps: For medleys and AMRAP events

Sample Goals

  • “Atlas Stone 150kg × 1”
  • “Farmer’s Walk 100kg × 50m in 30s”
  • “Log Press 100kg × 5”

Insights You’ll Get

  • Event time improvements
  • Load progression for competition prep
  • Volume tracking across unconventional movements

Running & Cardio

Best metrics: Time, Distance

Example Exercises

  • 5K Run, 10K Run, Tempo Run
  • Interval Sprints (400m, 800m)
  • Hill Repeats, Long Slow Distance

What You’ll Track

  • Times: For specific distances
  • Distances: For time-based sessions
  • Session structure: Multiple intervals as sets

Sample Goals

  • “5K Run in 25:00”
  • “400m Sprint in 60s”

Insights You’ll Get

  • Time improvements over the same distances
  • Training consistency
  • Volume (total distance) per week

Climbing

Best metrics: Reps, Hold Time, Load

Example Exercises

  • Campus Board Rungs
  • Hangboard Repeaters (7s on / 3s off)
  • Lock-off Holds
  • Weighted Pull-ups (climbing-specific)

What You’ll Track

  • Hangboard protocols: Hold times at various grip positions
  • Added weight: For weighted hangs and pull-ups
  • Reps: For campus board and lock-off training

Sample Goals

  • “Half Crimp Hang 10s @ +20kg”
  • “Campus 1-5-9 × 3”

Insights You’ll Get

  • Finger strength progression (Est. 1RM for weighted hangs)
  • Hold time improvements per grip type
  • Training volume for injury prevention

Hybrid Athletes

Combine any of the above. Workout Lab handles mixed training:

  • Log a morning run and evening lifting session separately
  • Track running distance alongside squat volume
  • Set goals across disciplines (sub-20 5K + 2× bodyweight deadlift)
  • Weekly Report aggregates everything into one overview

Creating Custom Exercises

If your exercise doesn’t exist in the library:

  1. Search first to avoid duplicates
  2. Name it descriptively in English (e.g., “Straddle Planche with Band”)
  3. Select the metrics that apply
  4. Assign primary and secondary muscle groups accurately

Your exercise becomes available to all users, so take care with naming and muscle assignments.