Features Overview | Workout Lab

Workout Lab brings professional-grade analytics to any athlete. Here’s what you get.

Flexible Tracking

Multi-Metric Exercises

Track any exercise with the metrics that matter:

Load: For weighted exercises (e.g., Bench Press at 100kg). Includes an option to add your current body weight; accepts negative values for assistance (e.g., band-assisted pull-ups at -15kg), but negative values cannot exceed your body weight.
Reps: Count repetitions
RPE: Rate of Perceived Exertion (1-10 scale). Only sets with RPE ≥ 8 count toward hypertrophy and strength analysis.
Est. 1RM: Automatically calculated based on your load and reps, tracking how your estimated one-rep max evolves over time.
Time: For holds and endurance (e.g., 30s Planche). Accepts seconds, minutes, hours, or combinations (e.g., 1:30 for 1 minute 30 seconds).
Distance: For carries and cardio (e.g., 50m Farmer’s Walk)
ROM (Range of Motion): For mobility and flexibility training. Measured in centimeters. Supports both positive measurement (more cm = more mobility) and negative measurement (less cm = better mobility, e.g., touching your toes). Accepts negative values.

Works for Any Discipline

Fitness Enthusiasts: Track standard lifts, machines, and cardio.
Calisthenics: Monitor bodyweight progressions and skills (front lever, planche)
Yoga: Measure improvement in range of motion and hold times
Hybrid Athletes: Combine running and strength training metrics
Strongman: Quantify unconventional lifts like Atlas Stones or Farmer’s Carries

Workout Execution

Quick Start Workouts

Begin training immediately without a pre-defined plan. Add exercises as you go and log sets in real-time.

Supersets

Exercises are organized by letters (A, B, C…). Exercises with the same letter form a superset:

A - Bench Press (set 1)
A - Incline Dumbbell Press (set 1)
A - Cable Fly (set 1)
B - Tricep Pushdown (set 1)
B - Overhead Extension (set 1)

Rest Timer Behavior:

The rest timer starts when you check the first exercise in a superset
Checking subsequent exercises in the same superset does not restart the timer
The timer only resets when you check the first exercise again (next round)

Example: If you have A, A, A exercises in a superset:

Check first A → timer starts
Check second A → timer continues
Check third A → timer continues
Check first A again (next round) → timer resets

Drag-and-Drop Reordering

Reorganize your workout structure at any time by holding and dragging exercises:

Drag after a superset block: The exercise gets the next available letter, and all exercises below it adjust their letters accordingly.

Drag into a superset: The exercise automatically inherits the superset’s letter, joining the group.

Drag between blocks: Creates an independent exercise with its own letter.

RPE Tracking

Rate your Rate of Perceived Exertion after each set:

Only sets with RPE ≥ 8 count toward hypertrophy and strength analysis
Research shows proximity to failure is required for optimal stimulus

Routines

Create Recurring Workouts

Set goal frequency (e.g., 2 times per week)
Define target load and reps for each exercise
Targets appear as “ghost” numbers during workouts

Active vs. Inactive

Toggle routines to inactive during vacations or injuries so missed workouts don’t affect your adherence score.

Goal Setting

Specific Targets

Set goals for any exercise:

Estimated 1RM, 3RM, or 5RM targets
Rep targets at specific loads (e.g., 100kg × 10 reps)
Total volume goals
Static holds (e.g., 10s Front Lever)

Delta Improvements

After each workout, see your delta improvement, which shows how much closer (or further) you got from your goal compared to your previous best.

Goal	Previous Best	Today	Delta
100kg × 10 reps	100kg × 7	100kg × 8	+5%

Analytics

Exercise Analysis

Visualize progress for any exercise:

View trends over 1 month, 3 months, 6 months, 1 year, or all time
Track Max Load, Volume, and Average Load
Estimated 1RM, 3RM, and 5RM: Based on your actual performance, the app calculates your estimated rep maxes for each training session. Watch how your strength evolves over time with trend charts.
Get personalized insights (“Max load improved 18%“)

Workout Analysis

Measure your behavioral consistency:

Consistency: Did you train as often as planned?
Adherence: Did you complete the work within each session?
Mark inactive periods retroactively to exclude vacations or illness

Weekly Report

Generated every Sunday at 8:00 PM in your local timezone:

Overview

Total workouts, duration, sets, and volume
Top contributing exercises
Trends compared to previous weeks

Hypertrophy Analysis (based on Pelandi et al., 2025)

Volume per muscle group with optimal range recommendations
Direct sets count as 1, indirect sets as 0.5
Only RPE ≥ 8 sets included

Strength Analysis

Counts sets with RPE ≥ 8 and ≤ 5 reps
Frequency recommendations for neural adaptations

Goal Progress

Summary of all goals progressed or completed

Export

Download as PDF to share with a coach

Exercise Library

Public Library

Access a comprehensive database of exercises. If one doesn’t exist, create it.

Creating Exercises

Search first to avoid duplicates
Name descriptively (e.g., “Straddle Planche with Band”)
Select relevant metrics
Assign primary and secondary muscle groups accurately

Note: Exercises are public to all users. Primary muscle groups count as 1 set in analysis; secondary count as 0.5 sets.

Profile & Data

Weight Tracking

Log body weight for accurate bodyweight exercise calculations. Your most recent weight is automatically used for pull-ups, dips, and other bodyweight movements.

Workout History

View and edit any past workout:

Modify sets, reps, or load
Change RPE values
Add or edit notes

Data Export

Export your complete workout history:

CSV: For spreadsheet analysis
JSON: Raw data format
Includes all workouts, sets, goals, and body weight entries

Settings

Toggle Dark/Light mode
Choose Metric or Imperial units
Enable/disable RPE prompts (recommended: keep ON for full analytics)