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How to Create a Program

Programs let you plan training over multiple days/weeks and schedule it out to athletes or groups later. This article covers how to create a program, add sessions/workouts, and structure weeks and rest days.

Written by Leon Foley

Step 1: Open Programs

  1. In the left-hand menu, go to Programs.

  2. You’ll see your Programs list, with options to search and filter (e.g., by Creator or for athletes/groups).

Step 2: Create a new program

  1. In the top-right, click + Create New.

  2. A new blank program opens in the program builder.

Step 3: Name your program (and add a description)

  1. Click New Program and type a clear name (e.g., “Strength & Power Phase 1”).

  2. (Optional) Add details in Add description… so coaches/athletes understand the purpose of the block.

You’ll also see a Last saved indicator in the top-right so you know changes are being saved.

Step 4: Add content to a day

On any day tile, click the + button to add content. You’ll see three options:

  • Build new session (create from scratch)

  • Import from library (reuse an existing workout)

  • Rest day (mark that day as rest)

Option A: Build a new session (from scratch)

Step A1: Create the session

  1. Click + on a day.

  2. Select Build new session.

A session card is created on that day.

Step A2: Add an exercise step

  1. Inside the session, click + Add step.

  2. On the right, the Add steps panel opens.

  3. Under Exercises, search or browse and click Add on the exercise you want.

Your exercise appears inside the session as a step.

Step A3: Add sets, reps, load, rest, and targets

Within the Barbell Velocity exercise step, you can configure:

  • Reps

  • Weight (kg/Ibs)

  • %1RM

  • Set count / adding additional sets (e.g., 1, 2, 3…)

  • Velocity targets using the target dropdown

    • Example targets shown include: Light Loaded Power, Heavy Loaded Power, General Strength, Maximal Strength, plus None/Custom options.

  • Rest time (optional) (entered in seconds)

  • Use Output Sensor toggle (if you want the athlete to record the exercise using the Output sensor).

Step A4: Add additional steps (exercises/notes/videos/other)

  1. Click + Add step again.

  2. In the right panel, you can add other exercises to the workout.

  3. You can also add non-exercise steps such as Note or Video.

Step A5: Manage the session (rename, duplicate, save, delete)

On the session card, open the session options menu to:

  • Rename

  • Duplicate

  • Save as new workout (useful if you want this session in your library)

  • Delete session

Option B: Import a workout from your library

Step B1: Open the library panel

  1. Click + on a day.

  2. Select Import from library.

Step B2: Choose a workout

  1. The Add a workout panel opens on the right.

  2. Search or use the dropdown menus (e.g., Recently Updated, Alphabetically (A-Z) / Created By) to find the right Workout library items.

  3. Click Add beside a workout to place it into the selected day.

Note: The panel includes a reminder that edits made here won’t automatically update the library workout unless you create/update a new version in your library.

Option C: Add a rest day

  1. Click + on the day.

  2. Select Rest day.

The day will be marked as rest in the program layout.

Step 5: Review your program layout

  • Use the Expand event option to quickly expand session detail.

  • Use the Collapse all option to quickly minimise session detail when reviewing a full week.

  • Confirm everything is saved using the Last saved indicator.

Important: In the Program Builder, “Day 1” refers to the first day of the program schedule. This is not fixed to a calendar day like Monday - it simply reflects when the program starts. For example, if a program begins on a Wednesday, that day becomes Day 1.

Program Progression View

Progression View is an alternative layout in the Program Template builder that allows you to visualise and compare your program across multiple weeks at once.

Instead of stacking weeks vertically, Progression View displays your program in a horizontal grid - making it easier to track how each training day progresses over time.

What is Progression View?

Progression View presents your program as a grid:

  • Rows: Days (Day 1, Day 2, Day 3, etc.)

  • Columns: Weeks (Week 1, Week 2, Week 3, etc.)

  • Cells: Workouts scheduled for that specific day and week

This layout allows you to quickly compare the same training day across all weeks without scrolling.

How to switch to Progression View

  1. Open a Program Template in the Edit Program View

  2. Locate the view toggle at the top of the builder

  3. Select Progression View

You can switch back to Week View at any time. Week View remains the default when opening a program.

Why use Progression View?

Progression View reduces the need for scrolling and mental tracking when building multi-week programs.

It helps you:

  • Design programs more efficiently

  • Maintain clearer progression across weeks

  • Reduce cognitive load when planning

Tips for clean program building

  • Standardise naming: Use consistent titles for weeks/sessions so athletes can follow the progression.

  • Reuse intelligently: If a session will be repeated, Save as new workout so it’s easy to import later.

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