Workout detail

Find your sessions

• iPhone: open Activities. Each page is one week, with that week’s SESSIONS, HOURS, KM and TONNES.
• Android: open Activities. Filter by All, Activity or Sleep, and tap Load earlier at the bottom to go further back.
• All platforms: tap a session on your calendar, or tap the Your workout is in! notification when a new session has been processed.

If a session is missing, it may still be processing. Pull down to refresh after a minute.

What you’ll see

• Strain: how hard the session was, shown as cardio strain (heart and lungs) and muscular strain (strength work).
• Time in heart rate zones: minutes in each of your 7 zones. Low intensity adds up zones 1 and 2, High intensity zones 4 and above. Zone 3 counts in neither total but still shows in its own bar. Sessions with power also show Time in power zones.
• Route: a map of the session, if your device recorded GPS (iPhone and web).
• Charts: heart rate, power, pace and speed over the session, with your best effort for each duration (iPhone and web).
• Laps, if your device recorded them.

On the web, switch between Summary and Exercises.

Rate how it felt (RPE and notes)

You are asked to rate a workout right after you finish it in Beoflow. To rate a session later, or one your watch recorded:

• iPhone: open the session and tap START 30-SEC REFLECTION.
• Android: open the session’s menu and choose Reflect on this session.

Rate your effort (RPE, 1 to 10), Accomplishment (Disappointed to Crushed It) and Enjoyment (Hated It to Loved It), and add notes if you like. You can use one effort slider, or separate cardio and muscle sliders.

Beoflow then compares how hard it felt with your usual for that kind of session. You’ll see a word like Easy win, Sweet spot, Flat or Grind.

Comment with your coach

• iPhone: open the session and tap Reflection & comments.
• Android: scroll to REFLECTION & COMMENTS and tap Write a comment.
• Web: open the Comments panel and use Write a comment….

Comments can be up to 2000 characters. You’ll get an alert in the app when someone replies. You can delete your own comments (confirm Delete comment?), but not edit them.

Change the activity type

If a session was recorded as the wrong sport, change it so strain is calculated for the right one.

• iPhone: tap the menu (three dots) and choose Change Activity Type.
• Android: open the menu and choose Change activity type.

Share a sticker (iPhone)

1. Open a completed session and tap the share button.
2. Pick a style: Cardio Summary, Strain Split, Strength Summary or Full Breakdown.
3. Pick a background: Light, Dark or No Background.
4. Tap Story (opens Instagram, which must be installed), Copy, Message or Share.

Anyone who sees your post sees the numbers on the sticker, so pick a style you are happy to share. Copy workout plan link copies a link to the workout itself, and anyone with that link can view the workout.

Delete a session

Delete a faulty or duplicate session so it stops counting in your training.

• iPhone: open the session, tap the menu (three dots), choose Delete Workout and confirm.
• Android: in Activities, swipe the session’s card to the left and tap DELETE.

Deleting changes your training load, strain and recovery, and cannot be undone. Only you can delete your sessions; your coach cannot. Deleting is not available on the web.

Your first session (iPhone)

About a day after your first session syncs, the iPhone app shows Your plan just got smarter. to let you know your plan is now using your own data. Tap Continue. You see it once.

Troubleshooting

• No map: your device didn’t record GPS, or it was an indoor session.
• No power zones: the session has no power data.
• “This workout can no longer be deleted.”: the session hasn’t finished yet, or it isn’t yours to delete.
• “Comments are only available on completed activities”: you can’t comment on a planned session.
• “Instagram needs to be installed to share a story.”: install Instagram, or use Copy.

FAQ

• Can I add RPE or notes? Yes. Rate effort and add notes when you finish a workout, or later from the session as described in “Rate how it felt”.
• Can I remove a faulty workout? Yes, on iPhone and Android. See “Delete a session”.
• What’s the difference between cardio and muscular strain? Cardio strain is the load on your heart and lungs; muscular strain is the load on your muscles.

Privacy

A session’s data, ratings and notes are stored with your Beoflow account. Coaches you have given access to your data can see your sessions and reflections and can comment. Comments are visible to you and everyone with access to your data. A sticker or workout link shows only what you choose to share.

Related

• Do a workout
• Training zones
• Performance curve