Build and assign programmes

Templates, suggestions and tailoring a client's copy.

On a client's profile, the Programme tab shows their current programme. If they don't have one, Suggested programmes lists the templates that fit their assessment, with the reasons, and you can assign one in a tap.

To use another template, choose it under Assign a programme and pick a start date.
Tap Tailor to change their copy: swap exercises, change sets, reps, rest or notes, or build rounds.
Under Weights you see what the app will suggest next time for each lift, and can set your own weight instead.

Session length and warm-ups

The first thing under each workout's name is its session length, for example 45 minutes. In a client's programme, Use their usual 45 min fills it in from their recent bookings.

A box at the bottom of the workout adds up the warm-up, the sets and the rests. If it's too long, it says by how much.
If it's shorter, the rests stretch to fill the session. It shows the total rest and the rest between sets, and if there's a lot of it, how many more exercises would fit. Every rest gets the same extra time, so a superset's quick changeovers grow as well as the rest after each round. The rests you set are the shortest they'll be; rests between sets go up to 5 minutes, and rests inside a superset up to 2. Untick Stretch the rests inside supersets too to keep supersets quick, or Stretch the rests to fill the session to keep every rest exactly as you set it.
The time a workout takes allows about 4 seconds a rep, 5 for heavy barbell and trap bar lifts (with longer to set up), and 3 for jumps, throws and bodyweight moves, plus moving between exercises.
+ Add a warm-up adds a warm-up at the start, with its minutes and what to do, for example "5 min bike, then leg swings". The client sees it first, as a countdown with your note.

The exercise library

Ironlark comes with over 670 exercises. As well as searching by name or equipment, you can filter by type, by body area, and by focus:

Mobility and stretching: stretches held for time, mobility drills and foam rolling.
Warm-up: running drills, leg swings, mini band work and other quick starters.
Balance and Older adults and beginners: sit-to-stand, getting down to the floor and up, standing work holding a chair, and the 30-second chair stand and timed up and go tests.
Agility and speed: ladder and cone drills, sprints, and the 5-10-5 and T-test agility tests, logged by time.
Rehab: gentle exercises for knees, hips, ankles, shoulders, back, neck, wrists and hands.

The library also covers walking, hiking, cycling and swimming as cardio, plus suspension trainer (TRX), sled, sandbag, battle rope and kettlebell exercises.

To build or edit templates for everyone, see templates. For how weights are chosen, see how weights are suggested.

Still stuck? Email [email protected].