Workout Tracking

Iridium's workout tracking is designed to be fast, intuitive, and insightful. This guide covers everything you need to know about logging and analyzing your training.

Quick Logging

The Set Logger

The set logger is optimized for speed during your workout:

• Weight field - Tap to enter, or use +/- buttons for quick adjustments
• Reps field - Same quick-entry options
• Log button - Swipe right or tap to save the set

Previous Performance

Each exercise shows your last performance:

• Previous weight and reps
• Best set (highest volume)
• PR indicator if applicable

This context helps you decide what to lift today.

Exercise Features

Rest Timer

After logging a set, the rest timer starts automatically:

• Customizable default rest times per exercise type
• Audio/haptic alerts when rest is complete
• Skip or extend with quick buttons

Exercise Notes

Add notes to any exercise:

• Form cues to remember
• Equipment settings (seat height, grip width)
• How the movement felt

Supersets and Circuits

Group exercises together:

1. Tap the Link icon on an exercise
2. Select exercises to combine
3. The app tracks them as a unit with shared rest times

Workout Templates

Creating Templates

Save any workout as a template:

1. Finish your workout
2. On the summary screen, tap Save as Template
3. Name your template and add to a folder

Using Templates

Start from a template to:

• Pre-load all exercises
• See target weights based on history
• Track template-specific progress

Progress Tracking

Volume Metrics

Iridium tracks multiple volume metrics:

| Metric | Calculation | Use Case | |--------|-------------|----------| | Total Volume | Sets × Reps × Weight | Overall workload | | Working Sets | Sets at working weight | Training stimulus | | Hard Sets | Sets within 3 reps of failure | Effective volume |

Personal Records

The app automatically detects PRs for:

• 1RM - Estimated or actual one-rep max
• Volume PR - Most weight moved in a session
• Rep PR - Most reps at a given weight

PRs are celebrated with animations and saved to your record book.

Strength Standards

See how you compare to strength standards:

• Beginner
• Intermediate
• Advanced
• Elite

Standards adjust based on your body weight and experience level.

Muscle Tracking

Muscle Balance

The muscle balance view shows:

• Weekly volume per muscle group
• Under/over-trained muscle alerts
• Historical balance trends

Recovery Status

Each muscle group has a recovery indicator:

• Green - Fully recovered, ready to train
• Yellow - Partially recovered, light training OK
• Red - Still recovering, rest recommended

Workout Analysis

Session Summary

After each workout, review:

• Total volume and duration
• Muscle groups hit
• Estimated calories burned
• Performance vs. previous session

Long-term Trends

The Charts tab shows:

• Volume progression over time
• Strength curves for key lifts
• Consistency and streak tracking
• Body composition changes

Advanced Features

RPE Logging

Rate of Perceived Exertion (RPE) adds context to your sets:

• RPE 7 - Could do 3 more reps
• RPE 8 - Could do 2 more reps
• RPE 9 - Could do 1 more rep
• RPE 10 - Maximum effort

Enable RPE logging in settings to track training intensity alongside volume.

Tempo Training

Log tempo for advanced control:

• Eccentric (lowering) duration
• Pause at bottom
• Concentric (lifting) duration
• Pause at top

Example: 3-1-2-0 = 3 sec down, 1 sec pause, 2 sec up, no pause at top

Drop Sets and Rest-Pause

Special set types are fully supported:

• Drop sets - Log multiple weights in sequence
• Rest-pause - Track mini-sets with short rest
• Myo-reps - Auto-calculate activation and back-off sets

Tips for Better Tracking

1. Log during rest - Enter data between sets while it's fresh
2. Use voice logging - Speak your sets for hands-free tracking
3. Review weekly - Check your progress every Sunday
4. Trust the data - Let numbers guide your programming decisions

Happy lifting! 💪