When you finish a workout in CoachRx, you'll see a quick screen asking two things: how hard the session felt (Effort) and how long it took (Duration). Both numbers help your coach see how you're really responding to your training, so they can adjust your program for you.
This guide shows you exactly what each Effort rating feels like, with real examples, and how to enter the right Duration.
ℹ️ Heads up: The Effort and Duration screen only appears if your coach has enabled this feature for you. If you're seeing it at the end of your workouts, your coach is using it to track your training, and filling it in is part of completing the session. The screen cannot be skipped while it's turned on.
The two things you'll enter
Effort - a 1 to 5 rating of how hard the session actually felt to you.
Duration - how many minutes you spent in the working part of your session.
Both are quick to enter. The more honest and consistent you are, the more useful the data becomes for your coach.
How to enter your Duration
Only count your real working time. The minutes you spent putting actual effort into the session.
Do not count:
Warm-up, mobility, foam rolling, breathing drills
Cool-down, stretching, walking it off
Long breaks where you stepped away (a phone call, the bathroom, a chat between sets)
ℹ️ Quick example: You spend 15 minutes warming up, 45 minutes lifting, and 10 minutes cooling down. Your Duration is 45 minutes, not 70.
The 1-5 Effort scale, with examples
Use the rating that matches how the working part of your session actually felt. Not what you thought it should feel like, what it actually felt like.
Tips for rating honestly
Rate the session, not the program. If the prescription was easy but you felt rough today, rate how it felt to you, not what was on paper.
Be consistent with yourself. Your scale is your scale. As long as a 3 always means a 3 to you, the trend over time tells the truth.
Don't inflate to look tough or deflate to look polished. Both make the data less useful and your program less tuned to you.
Want to change a rating? You can open any past session in the app and update your Effort or Duration after the fact.
Why this matters for your coach
Your coach uses these two numbers together to build a picture of how your training is actually landing on you. They can spot when a session that should have been moderate hit you like a max effort, when you're trending toward overdoing it, or when the program is no longer pushing you hard enough.
Honest ratings = better programming. That's it.
FAQs
Why am I being asked to rate my session?
Your coach has enabled the Effort and Duration feature for you. The rating screen will appear at the end of each workout while it's turned on.
Do I have to rate every workout?
Yes. While your coach has the feature turned on, every session needs both Effort and Duration filled in. The rating screen is part of finishing the workout and cannot be skipped.
Can I change a rating after I submit it?
Yes. Open the past session in the app and update your Effort or Duration. If you rated quickly and want to refine it later, that's fine, the most accurate number is the one your coach can use.
Should I count rest between sets in my Duration?
Yes. Rest between sets is part of the working block of your session. It is the warm-up and cool-down you skip, not the rest periods inside the work.
What if my session was half lifting and half cardio?
Rate the session as a whole based on how the entire working block felt by the end. Use one rating, one duration. Your coach can see the program, so they know what was inside the session.
What if I'm not sure between two ratings?
Pick the lower one. It's better to rate honestly than to inflate, and your trend is what matters most over time.
Will my coach see the rating right away?
Yes. As soon as you submit, your coach can see the Effort, Duration, and the resulting Training Load on their side.
Can I turn this off?
No. Whether the rating screen appears is controlled by your coach, not by you. If you have questions about it, message your coach in the app.
Other questions? Reach out to your coach in the app, or email coachrxsupport@opexfit.com.