Do a workout

Before you start

Open the workout you want to do:

• iPhone: open it from your calendar or your workout library.
• Android: open it from your plan, or start a template from your workout library.
• Web: open the workout, then choose Start Workout from the workout’s menu (the three dots).

Do the workout

1. Tap Start Workout. The timer starts.
2. Work through your exercises and tick off each set as you finish it.
3. To pause, tap the timer. Tap it again to resume. On iPhone the button reads Pause Workout and Resume Workout; on Android it reads Pause and Resume.

Android extras: tap a set to open Log set and enter Weight (kg) and RPE (1–10), then tap Save. If the set has a rest time, a REST countdown starts when you tick it off. Tap Skip to end the rest early. The iPhone and web apps have no rest timer.

Finish and rate it

1. Finish the workout:
   • iPhone and Web: pause the timer, then tap Complete.
   • Android: tap Finish.
2. If some sets are not ticked, you are asked what to do:
   • iPhone: Mark All as Completed or Proceed Anyway.
   • Android: Mark all done or Finish anyway.
3. Answer How was your workout?: rate your effort (RPE, on a 1 to 10 scale), Accomplishment and Enjoyment, and add notes if you like.
4. Save it: COMPLETE WORKOUT on iPhone, Save workout on Android, Save & Finish on the web. On the web you can also tap Skip to save the workout without rating it.

By default there is one RPE slider. On iPhone and web, open the survey’s options menu (the three dots) to switch between Single RPE and Cardio & muscle RPE.

Add exercises to a recorded session (iPhone)

If your watch recorded a gym session as heart rate only, you can add what you did so it counts as strength work.

1. Open the session and tap ADD WORKOUT STRUCTURE.
2. Choose Select from Templates or Build from Scratch.
3. Adjust the exercises, sets, reps and weights to what you actually did.
4. Tap Log Completed.

Every set is marked done and the session keeps the times your watch recorded. This is available in the iPhone app only.

On your lock screen and Apple Watch

• iPhone lock screen: while a workout runs, it shows on your lock screen and in the Dynamic Island with your current exercise, sets done and elapsed time. It shows Paused while paused and disappears a few minutes after you finish.
• Apple Watch: you cannot record a Beoflow workout on the watch at the moment. Start the workout on your iPhone. Workouts recorded with Apple’s Workout app still reach Beoflow through Apple Health.

What happens next

• Your workout counts toward your strain and training load.
• It is linked to the planned session on your calendar.
• If your watch or another wearable also recorded the session, the two are merged into one workout and you get a Workout Merged notification. Beoflow keeps your workout’s name and exercises and uses the times your wearable measured.

Troubleshooting

• No signal when I finished (iPhone, Android): the workout is saved on your phone and uploads the next time you open Beoflow with a connection. Open the app within 48 hours, or the saved copy is discarded.
• The app closed during my workout (iPhone, Android): reopen Beoflow and pick up where you left off. A workout left unfinished for more than 24 hours is cleared.
• Web: my progress disappeared: a web workout lives in that browser tab. Moving between pages keeps it; closing the tab clears it.
• It didn’t link to my planned session: Beoflow links it automatically only when exactly one planned session matches. Otherwise, open the workout and use Link a planned workout to choose the right one.
• “Add at least one exercise before saving.”: when adding exercises to a recorded session, add at least one exercise first.

FAQ

• How do I log or complete a workout? Open it from your calendar or workout library, start it, tick off your sets, then finish it as described above. To add exercises to a session your watch already recorded, see “Add exercises to a recorded session”.
• Is there a rest timer? On Android, yes. The iPhone and web apps do not have one.

Privacy

Your sets, weights, ratings and notes are stored with your Beoflow account. You can see them, and so can a coach you have shared your data with.

Related

• Workout detail
• Training zones
• Sync Apple Health