Log a workout: start it, log each set, see your PRs

Train logs strength workouts set by set. Start from your program, log each set with a tap or your voice, and see what you beat when you finish.

About 3 minutes iPhone and web

Step by step

Log a workout

  1. 1

    Start a workout

    Open Train and tap Start a workout. If you follow a program, its days are at the top, with the next one marked Up next. Tap a day to start it with its lifts, sets and targets.

    No program? Tap Build your own to start empty and tap Add exercise as you go. Or tap Generate a workout, pick your equipment, goal, focus and time, tap Generate workout, then Start this workout.

    Your program's days are also one tap away on Train itself, under Up next.

  2. 2

    Log each set, then rest

    Each exercise shows its target and what you did Last time. The next set comes filled in: from your last set, else your program's target, else last time. Change the weight or reps if you need to, then tap ✓.

    The rest timer starts on its own. Tap +15s for more time, or × to skip it. To change how long you rest after an exercise, tap its Rest button and pick a time. Protocol remembers it on that device.

    Need another set? Tap Add set.

  3. 3

    Or say the set

    Hands full? Tap Say this set under the exercise and say what you did, like “190 for 6” or “same again, RPE 8”. Tap Fill in.

    The set is filled in for you to check, so a misheard number is never saved. Tap ✓ to log it. Say several sets at once and they are all logged.

  4. 4

    Finish and see your PRs

    Tap Finish at the top. The summary shows any PRs, your volume against last time, your biggest gain, and a button to start your next day.

    Did you swap or skip a lift on a program day? Protocol asks if you want to keep the changes. Keep changes in your program.

Other ways to log

Already trained? Log it after

Say the whole workout

On Train, tap Log a workout and say or type what you did, the way you'd tell a training partner: “Bench 185 for 5, 5 and 4. Pull-ups bodyweight 10, 8, 8.” Tap Fill in (Fill in sets on the web), check every set, then save.

Import screenshots from another app

Tap Start a workout, then Import from screenshots. Add screenshots of a finished workout, a whiteboard or your notes, and tap Read (Read screenshots on the web). Fix anything that's off, then save. Screenshots aren't stored.

Workouts from your watch or ring

Workouts from Apple Health, WHOOP and Oura show up in Train on their own, with no logging. Open a strength workout and tap Add sets to add what you lifted. It still counts once. Connect a source.

Cardio

Tap Log cardio on Train for a treadmill, bike, rower or elliptical session: minutes, distance, calories and heart rate.

Good to know

Tips

Train is part of Protocol Pro

Every Pro member has Train. On the free plan you'll see Train tagged Pro in the sidebar on the web, or under More, then Not in your tab bar, on iPhone. Tap it to upgrade. Manage your membership.

iPhone and web

The same workout is on both. Start it on your phone at the gym and check it on the web later.

No signal at the gym?

Keep logging. Your sets are saved on your device and sync when you're back online. Finish once they have synced.

Start without opening the app

Say “Start a workout in Protocol” to Siri, or put Log a Workout on your Action button. Set up one-press logging.

Still stuck?

Send us a message, screenshots welcome. We reply to every one, usually within a business day.

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