The workout player is where your session happens. It goes beyond a simple exercise log — it's an adaptive coaching surface that responds to your performance as it happens. Here's how to use it and what everything means.
Starting a session
From your Training Hub, you can either tap the Pencil icon to enter planning mode, or tap the play button to start today's scheduled workout. The player opens with your prescribed exercises for the session. For each exercise you'll see:
The prescribed sets and target rep range
Your previous session's performance for that movement — so you always have a reference point
Input fields for the load (weight) you're using and the reps you completed
An effort rating column to ensure every set is doing its job, and helps you make smarter decisions about your weights so you keep progressing.
Logging a set
Enter the weight you used and the reps you completed for each set, then mark the set as done by tapping the ✓. Estimates are completely fine in your first few sessions — the system improves its guidance as it learns your actual numbers.
The player never overrides what you enter. All suggestions are exactly that — suggestions. You always have final say over load, reps, and execution.
Progression cues — what they are and how to read them
After you log a set, VRTO evaluates your performance and surfaces a progression cue for your next set. These cues tell you whether to increase your load, keep it the same, or reduce it.
The cues account for several factors:
The type of set being performed — working sets, warm-up sets, and special sets like drop sets or max-effort sets are all evaluated differently
The prescribed rep structure — straight sets, ramps, and pyramids each have different expectations
Your recent history for that specific movement — not just today's session but across all previous sessions
ℹ️ Progression cues are directional guidance, not instructions. If a cue suggests increasing load but the last set felt genuinely hard, trust your body and hold the weight. The cue will re-calibrate next session. |
Load anchoring — how VRTO sets your starting weight
When you start a movement you've done before, VRTO uses your historical performance to suggest a starting load — a process called load anchoring. This accounts for variations in how you've executed the movement across different sessions and programs.
If you're doing a movement for the first time, enter your best estimate. After one session, the system has a reference point to work from.
Completing the session
When all prescribed sets are logged, tap Complete to finish the session. VRTO generates your session summary — a post-workout summary screen that shows your performance highlights, any personal bests set, and your adherence data for the session. You can also rate how it went and leave feedback.
Your data is saved to your global training history, which carries across all programs. It never resets when you switch programs.
💡 If you can't finish the full session, use Express Mode™ to shorten it rather than abandoning it. A shortened logged session is worth far more than a skipped one. |