Introduction

Benchmarks are specific variations of exercises that clients can track over time. This can be as simple as a one rep max back squat, the maximum number of pull ups in five minutes and even your client’s 2km row time.

If you don’t see a benchmark you’d like to track, please get in touch with us at support@fitr.training.

Use benchmarks in your programming.

You can insert benchmarks into your programs to automatically offer target numbers to each and every one of your client’s programming, regardless of how many clients you have following the same program.

Let’s take a simple example to start with. Traditionally you would write something like this in your programming:

1 x 5 @ 50% 1RM Back Squat

1 x 3 @ 60% 1RM Back Squat

1 x 2 @ 75% 1RM Back Squat

1 x 1 @ 90% 1RM Back Squat

And the client would have to grab a calculator and work out what each percentage meant for them - that's if they could remember their 1RM in the first place!

Enter Fitr Training...

Click ‘add new part’ whilst hovering over a day in your program’s schedule and then click the 'Link Benchmark' button to get started.

Search for the benchmark or benchmarks you want to use and click 'Add benchmark(s)'.

A new line will appear on the day in blue. This shows that a benchmark has been added to your day. By default percentage based benchmarks will come through as 100%, but you can edit it as we have done here.

Click ‘Preview’ to see how the day will look to your client. You can add some test values to sense check the session and for custom programs you can choose to use your client’s actual results.

You can see here we've used 200kg. This has automatically updated the values the client would see, if their score was also 200kg.

These numbers will automatically update depending on what the client's own benchmark performance is. A client with a back squat of 100kg will see half the amount a person with 200kg.

Therefore you could have 1,000 clients on a program but each and every one of them would get the session personalised to their own performance.

Is it only percentage based sessions?

Oh no it isn't....

Here's an example with a 2km row benchmark. You can set target split times based on each client's overall 2km row time.

As you can see the test value used is 7 minutes. This translates to a 500m split time of 1:45. When building this type of session you can see the benchmark is not driven off a percentage, rather a '- 0' at the end.

This is the trigger to the system for how many seconds you want the client to go faster or slower than their average split time. Splits differ depending on the benchmark.

On the two extra lines we've created you can see we've set a time - 3 seconds and + 3 seconds than the average. If you jump over to the client preview you can see how this impacts what the client will see.

Can I add my own benchmarks?

Given we're building community wide analysis, we're housing all the benchmarks centrally. This means we won't have multiple 1RMs flying around that we can make 'talk' to each other.

If you don't see a benchmark you want, feel free to send an email to support@fitr.training and we'll get them loaded onto the system for you.

What happens if the client hasn't recorded a benchmark?

Don't worry, we'll show them a box on the session itself to add their result there and then. Once added we'll update the session for them. They don't have to go off to other parts of the system.

We also don't show the client the raw session details, i.e. those displaying the percentages or split times you used.

We do this so one client can't easily screenshot or copy the session and send it to mates. We'll show a note on the screen that says. "Please add your training details to see this session."

Why are benchmarks good to use?

  • Keep your programming protected - it’s very hard for clients to share with each other.

  • Offer that personal touch even on group based programs.

  • Client’s love not reaching for a calculator in the gym. They’re good to go straight away.

  • More data for you to analyse as a coach and in the Fitr community.

If you have any questions, please get in touch.

Thanks

The Fitr Team

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