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Creating an In-Person Trackable session

Before you create your first In-Person Trackable session, you should complete these initial configuration steps.

In-person trackable workouts are created by selecting the Add a new “In-Person Trackable” Session option from the Actions  drop down on the XRcize Programs > Sessions page.

The elements that comprise a workout element are:

  • Exercise name (which maps to a corresponding achievement)
  • Sets (optional)
  • Reps (optional)
  • Load (optional)
  • Tempo (optional)
  • Rest (optional, unless a rest element)
  • Notes (optional)

Exercise elements may be added manually by populating the corresponding fields for each entry by clicking the  button.

Alternatively, exercises may be added with ease by using common exercise syntax. GymOS will parse the entry and convert it to a structured exercise element, which may then be edited if required.

Adding exerises using FastAdd

The FastAdd structure is shown on the entry screen and is:

[Exercise Name] [Sets]x[Reps] [Load] [Tempo] Rest:[Rest] [Notes...]

The structure for each element is:

  • Exercise Name:  Freeform text. This must either match an existing achievement or a new achievement may optionally be created automatically.
  • Sets: Optional. Numeric. Minimum = 1
  • Reps: Optional. n|s|sec|min|m|ki|mi|AMRAP|Max|ToFailure|VAR|RPE3
  • Load: Optional. Freeform text or x%yRM (Note: no spaces)
  • Tempo: Optional. n-n-n-n|AYOP|SYOP|Controlled|Slow|Fast|Explosive|Sprint|Pause at ns|Max Effort|Submax|RPEn
  • Rest: Optional unless a rest element. n or ns
  • Notes: Optional. Freeform text

FastAdd Examples

The following are examples of the almost endless variations of FastAdd inputs you can create. If GymOS cannot fully parse your entry, simply edit and make any corrections necessary.

Push-Up 3x1min AYOP Rest:30s For warm up

Straight Arm Plank 3x1min Rest:30s Straight backs!

Rest:60s

SkiErg 3x1min Explosive Rest:30s

Russian Kettlebell Swing 3x5 80%1RM Controlled Rest:30s

Goblet Squat 3x5 80%1RM AYOP Rest:30s Pay attention to the correct form

Alternate Dumbbell Curl 3x3 100%3RM Controlled Rest:30s 3 reps each side = 6 total

Belt

The above entries would, in turn, be translated into the following workout program:

The order of the entries may be adjusted by dragging rows up-and-down the list using the  drag handle.

Assigning an XRcize workout to a session

To assign your workout to an in-person session, view the Assigning an XRcize session to an in-person session article.

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