Gym-floor workouts and QR codes

Build a workout as you go by scanning machines.

On Today, tap Build your own workout. Then add exercises as you go, by scanning a machine's code or with Add by name:

• Scan a machine: point your camera at the Ironlark QR sticker on it. If you're not in the app, your phone's own camera works too.
• Add by name: search the exercise library, and tick several to add them at once. Search knows the names people use at the gym, so "hex bar" finds the trap bar deadlift, and "RDL", "DB" and "rower" work too.

Before you start, pick how long you've got. As you add exercises, a box shows about how long the workout will take, and warns you when it'll run over. Start with a 5 min warm-up gives you a warm-up countdown first.

Drag an exercise by its handle (⠿), or use the arrows, to change the order.

Each exercise shows what you did last time and what to aim for: more weight when every set reached the top of the range with reps to spare, more reps when it didn't. Log each set with the weight, reps and how many more you could have done, and a rest timer starts.

Supersets

Tap + Superset with the next exercise between two exercises to link them as A1, A2. Set how many rounds with − and + on the superset. Ironlark takes you straight to the next exercise in the round, starts the rest timer at the end of each round, and moves on when the rounds are done.

It also spots supersets by itself: if you go back and forth between exercises, they're grouped too. Not a superset? Tap Separate them.

Cardio

For cardio, choose the goal: a time, a distance or calories. Then type the time it took (or how far you went) from the machine.

Tap Finish workout when you're done. You get the same finish as a planned workout: how hard it was, how long, any notes, then today's records. Training on your own? Save this workout adds it to your programme, to do again.

Your own programme

Training on your own, without a PT? Open Programme and tap Change my programme (or Build my programme). It's the same builder PTs use: add workouts and exercises, sets and reps, supersets, cardio and warm-ups. When you start a workout, pick any of them. Everything counts towards your progress and next time's suggestions, just like a programme workout.

Still stuck? Email [email protected].