Plan an exercise

Two numbers to start: what you can do today and your goal. Strenla plans every session in between.
What are you tracking?
1Where you are today
×

A set you can do now. Any rep count works, even a heavy single.

2Your goal
×

Use the same unit (kg or lb) everywhere. The goal stays fixed; the route adapts.

1Where you are today

As minutes:seconds, e.g. 12:00. Put any setting in the name, e.g. "Stair climber · level 8".e.g. 3 rounds in 10:20. You can do a different amount any day; Strenla compares attempts fairly.

2Your goal

The goal stays fixed; the route adapts to how each session goes.

Advanced optionsOptional. Leave blank for sensible defaults.
e.g. 3 for three planks with rest between.
Targets go up or down in steps of this, e.g. 15 gives 10:00, 10:15, 10:30.
How much the amount goes up at a time on the way to your goal, e.g. 1 round or 0.5 km.
100 = every set has the same target · 90 = each set 10% easier.
Blank = a steady pace that suits most people.
Advanced optionsOptional. Leave blank for sensible defaults; the values used appear after you build the plan.
Rep range
–
Reps the plan may prescribe. Blank = picked for you.
Weight range
–
Weights the plan may prescribe. Blank = picked for you.
Smallest jump your plates allow.
A timer counts this down after each set. 0 = no timer.
100 = equal sets · below = each set lighter · above = build up.
Blank = a steady pace that suits most people.

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