How to build your own workout

1. Open Week and tap Your schedule (Manage workouts and recurring days).
2. Tap Create a workout yourself. The line under it says Strength or cardio, like a weekly run.
3. Under What kind of workout? choose Strength (With exercises, sets and reps) or Cardio.

This guide follows Strength. A cardio workout works differently: you pick a sport, a day, and an optional goal in minutes or kilometres. Building your own workouts is not behind a Pro check in the app.

1. Type a name in the Name field, for example Push A. If you leave it empty, the workout is called New workout.
2. Tap Start with an exercise and pick one from the library. For the next ones the button says Add exercise.
3. Repeat until the list is done. Use the arrows to Move up or down.

Every exercise starts at 3 sets of 8 to 12 reps. The rest time depends on the exercise: longer for heavy compound lifts, shorter for isolation work. The list shows a summary, for example 5 exercises, 15 sets, about 50 min.

A workout with no exercises is not kept. If you leave the screen with an empty one, Mitta removes it and shows Workout without exercises not saved, with an undo.

Tap an exercise in the list. The sheet Sets and reps opens with four things:

• sets, the number of work sets.
• Min. reps and Max. reps, your rep range.
• Rest time: 1:00, 1:30, 2:00, 2:30, 3:00 or 4:00.

Tap Save to keep it. The line below the list explains what the range does: hit the top of the range on every set and the app suggests more weight next time. That is the whole link between your workout and the weight advice. You set the range. Mitta suggests the weight from what you logged last time.

A range like 6 to 10 for a heavy lift and 10 to 15 for a small one is common. Your own workout does not carry a reps-in-reserve target. The programmes Mitta generates do.

To train two exercises back to back, tap the link between them to make a superset. Tap it again to undo it.

Under Recurring days are seven day buttons. Tap a day to plan the workout there, tap it again to take it off. Changes are saved at once.

A day holds one strength workout. If another one is already there, Mitta asks Replace it? The other workout is kept, just not on that day. Cardio can sit next to a strength workout.

With no day set, the workout sits under Not scheduled on Your schedule, until you tap Schedule and give it a day.

When you ask for a new programme, Mitta shows a proposal first. Before you confirm, a list says what happens to your own workouts:

• Stays: your workout, with its days. This is the normal case.
• Moves to Not scheduled, if the new programme puts a strength workout on every day yours was on. A day holds one strength workout, so the programme takes the day. Your workout is kept.

The workouts from the old programme are archived instead. Your history and records stay either way, and you can undo the change right away.

Cardio you made yourself is left alone too. So "stays when your plan changes" holds, with one exception: a strength workout on a day the new programme uses loses that day.

Open the workout and tap Delete workout at the bottom. It leaves your week, but your history and records stay. A notification offers undo.

Later, open Previous workouts on Your schedule and tap Restore. The workout comes back under Not scheduled, and you can give it days again.