When you create an exercise, pick what you're tracking: Strength (weight × reps), Endurance or Speed.

Endurance: last longer

For holding or keeping going: plank, dead hang, wall sit, stair climber. Enter how long you last now and your goal (10:00 → 30:00). Each session's target is a little longer.

Speed: finish faster

For an amount done quickly: 3 rounds, 10 laps, 2 km. Enter how many, the unit, the time it takes now and your goal (3 rounds in 10:20 → 5 rounds in 12:00). You can do a different amount any day: Strenla compares attempts fairly, so doing more counts for more, and 4 rounds in 11:00 rightly beats 3 rounds in 10:20.

Training with a stopwatch

1. In Focus mode tap Start, and Stop when you finish. The time fills in; you can still change it.
2. Endurance beeps when you pass the target. Speed shows the time left to beat it.
3. Tap Set done. If a set goes differently, the sets after it re-plan from it.

• Change time by: targets move in steps of this many seconds (1 unless you change it).
• Raise the amount by (Speed): how much the amount goes up at a time on the way to your goal.
• Put any setting in the name, e.g. "Stair climber · level 8".