New Workout Input

Workout details in TrackYourStrength are written out in a text format. The formatting is very similar to Markdown, where there are symbols you can use at the start of a line to indicate different items. TrackYourStrength supports doing individual exercises (like performing 5 sets of bench press with nothing but rest in between each set) or supersets (such as performing a set of squats, then a set of calf raises, then your next set of squats, and so on).

To log an individual exercise that is not in a superset, start the line with an equals symbol ("="), followed by the name of the exercise. Then, each line after this is a set or multiple sets of that exercise. For example, 3 sets of bench press at 100 lbs for 5 reps in each set could be either:

= Bench Press
100x5
100x5
100x5

or:

= Bench Press
100x5x3


Logging a superset starts with one line that has a hashtag ("#") followed by the informal name of the superset. Then exercises are listed similar to individual exercises, but with a hyphen ("-") instead of the equals sign. For example, 3 sets of bench press at 100 lbs for 5 reps in a superset with 3 sets of 40 yard sprints with a 25lb vest in 10 seconds each would look like:

# Bench/Row Superset
- Bench Press
100x5x3
- Sprint
25lbs 40yd 0:10
25lbs 40yd 0:10
25lbs 40yd 0:10


Exercises that are just reps with no weight, like dips or push-ups, can be logged as above but without the weight. For example, 3 sets of 25 push ups could be:

= Push Up
25
25
25
or:

= Push Up
25,25,25


Possible Attributes

There are 6 possible attributes you can add to any activity, and all attributes are optional. These attributes are:

• Weight (in pounds or kilograms)
• Reps
• Duration (in hours, minutes, seconds)
• Distance (in feet, yards, miles, meters, or kilometers)
• Heartrate (in beats per minute)
• Difficulty

Weight

Weight is entered either by itself or with reps. You might list weight by itself if you are hiking with a pack or weighted vest. Weight with reps is usually for an exercise like barbell or dumbbell exercises. Entering just weight can be in either pounds or kilograms, though the display will convert to your preferred unit of measurement. This can look like any of the following:

25lbs
25lb
25kg

Weight with reps has an 'x' in the middle, and can either be 'weight x reps', 'weight x reps x sets', or 'weight x reps, reps, reps...'. The weight entered here only accepts the units that is your preferred units on your user profile. This can look like:

150x5
150x5x3
150x5,5,8


Reps

Reps can be entered by themselves or with weight (as listed directly above). You might list reps if you are doing a bodyweight movement with no added weight, like push-ups. This can be a single set or a list of reps. This can look like:

25
25,25,25


Duration

Duration can be added to any activity. Cardio activities might include longer durations, while things like Farmer's Walks or sprints might be shorter. The format can be in a clock format of hh:mm:ss or mm:ss. It can also use letters of 'h' for hours, 'min' for minutes, and 's' for seconds. This can look like:

0:30
2:20
1:30:00
30s
4min30s
5min
2h
2h30min
2h30min20s
3h30s


Distance

Distance can be entered using imperial or metric measurements, but only your preferred unit will display after entry. The units can be feet (ft), yards (yd), miles (mi), meters (m), or kilometers (k or km). These are entered with the amount of the distance followed by the unit (with no space in between). This can look like:

100ft
1.3mi
40m
40yd
3.3km
5k


Heartrate

Heartrate can be optionally added to any activity. This should be entered with the heartrate number followed by 'bpm' (with no space). This would look like:

120bpm


Difficulty

Difficulty is listed as a number followed by 'lvl' (with no space in between). This is typically used for machines like treadmills (typically an incline amount) or exercise bikes (with a difficulty setting). This can look like:

5lvl
4.5lvl


Comments

Any activity can be commented on with a '#'

135x5
155x5 # comment for this set
175x5 # comment for another set


Using the Builder Menus

Next to the text input are some options that can help you build out your workout. Use the tabs across the top of the builder menu to select an option.

Exercises Menu

The exercises menu lists all available exercises in TrackYourStrength. Use the search bar to find a specific exercise, or scroll to see what's available. Next to each exercise are buttons to help. The history button shows you all of your previous attempts at that exercise. The "normal" and "superset" buttons will insert that exercise at the bottom of the workout text with either an equals sign or a hyphen so you don't have to remember or type it out. Note that the superset button does not add a line with the hashtag for the name of the superset, so you'll need to add that yourself above the exercises.

Templates Menu

The templates menu helps you figure out the weights to use based on percentages of a training max value. You can enter the training max and a rounding value, then choose the template. TrackYourStrength will display the resulting percent values of that training max, then you can either copy the values or click the "Add to workout" button to have it automatically paste at the bottom of the workout text.

Previous Workouts Menu

The previous workouts menu will list all of your past workouts that you have logged in TrackYourStrength. Click on the details to see the entire workout. From here, you can either copy the parts that you are using again, or click the "Copy to workout" button to have the entire text inserted into your new workout. This is very useful if you are either doing the same workout again, or doing a similar workout with new weights or reps.

Formatting Example - All Options:

New Bodyweight Input

Workout Feed

Lift Stats

Data

Graphs

History

Monthly Maxes

Bodyweight History

E1RM Calculator

TM Percentage Calculator