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FIXED A tracked run, walk, ruck or ride that paused along the way could refuse to log, blaming a split time that looked fine. IN CASE YOU MISSED 1.7.0 YOUR PROGRAM'S CONDITIONING The hard and easy days sit on Train beside your lift days and count down the week. 5/3/1 Forever's leaders and anchors come with theirs. On Novice, Classic, GZCLP or nSuns, pick a plan: cardio on rest days, hard and easy, the health guidelines, or a 9-week First 5K. Miss one and your lifts don't wait. TRACK YOUR RUN Turn on Track distance for a run, walk, ruck or ride, then put the phone away. GPS keeps going with the screen locked, you get an alert at every mile or km, and a red light pauses the clock until you move again. SPLITS AND THE ROUTE Every mile or km lands on your Logbook and your share card, with the shape of the route you ran. The route stays on your phone. RUN PRS AND PROGRESS Best times at the mile, 1.5 and 2 miles, 5k and 10k, with row, ruck and swim distances too. Each gets a pace chart on Progress, and a PR shows up on your Logbook, your share card and your crew's feed. THE REPEATS TIMER Track 400s, hill sprints, sled pushes. Tap when you hit the line, rest on the timer, and see your rep times against last time. TEST YOURSELF Find your max now does a mile, a 2k row and the 12-minute Cooper. The clock is set up for you, and the result lands on your summary, with VO2max on the Cooper. IN THE TOOLBOX Work out pace, predict your race times from one you've run, and turn a rower split into watts. Your best times can fill in the race and rower ones. 17 new achievements to earn along the way.
Proven lifting programs and the conditioning that goes with them, run for you. Plus a HIIT timer, a Deck of Cards and the gym tools you used to need three more apps for. Brogression runs your strength program. Pick one, put in your numbers, and it tells you what to lift today. Log each set with a tap. When the cycle ends, your numbers move. The conditioning goes on the same screen and in the same log. PROGRAMS - 5/3/1, Original 4-day and Beginners: training max at 85 or 90%, FSL, BBB or SSL, and assistance templates - 5/3/1 Forever: leaders, anchors and the 7th Week, the way Wendler wrote them - 8/6/3: one main lift a day in 8s, 6s and 3s, on the 5/3/1 training max - nSuns 5/3/1 LP: two lifts a day, 17 sets, training maxes that climb off your 1+ sets - GZCLP: three tiers a day; miss, and the reps change before the weight does - Novice 3×5 (based on Starting Strength) and Classic 5×5 (in the style of StrongLifts 5x5): linear progression, 10% reset after three misses - Build your own: your days, your lifts, each one auto-progressed or log-only, plus custom exercises and calisthenics or mobility days - Double progression on Build your own, Novice and Classic lifts Switch programs, change jumps, deloads, warm-ups and rest times whenever. TODAY'S SESSION - AMRAP sets show the reps you need for a PR - Add, swap or reorder exercises, for today or for good, from a library filtered by muscle - A rest timer that starts itself, beeps when time's up and keeps the screen awake - No signal in the basement gym? Log anyway. It syncs when you walk out. - A summary with your PRs, your streak and what each lift does next time - Find your max: work up to a 1, 3 or 5-rep max and set your training max from it. Or test a mile, 2k row or Cooper CONDITIONING - Your program's hard and easy days on Train: built in on 5/3/1 Forever, a plan to pick on Novice, Classic, GZCLP and nSuns - Track a run, walk, ruck or ride with the phone in your pocket: an alert at every mile or km, splits and the shape of your route - Or tap Conditioning, go, tap Stop: rucks, rows, sleds, next to your sets, with distance, effort and load - Run PRs at the mile, 5k and 10k, row and ruck too, with a pace chart for each - Timer: Tabata, Intervals, EMOM, AMRAP, For time or Repeats. It logs itself. - Deck of Cards: one exercise per suit, the card's value is your reps BROGRESS - A streak built for shift work: weeks, not days, and one off week in eight is forgiven - Clubs from 600 to 1,500 lb: your heaviest squat, bench and deadlift, added up - Your whole career on one screen: how long you've been at it, your best lifts, your longest run, and 54 things to earn along the way - Each lift on its own page: estimated 1RM and training max over time, rep maxes, PRs - Share a session card for a post or a story, weights hidden if you'd rather BRING YOUR CREW, OR DON'T Crews are invite-only, by code. No public profiles, no search. - A feed of your crew's sessions: top sets, estimated maxes, PRs, clubs, streaks and the cardio after. Tap one to see every set - A board per lift: who's gained the most in 90 days, and who's strongest. - Challenges: set the rules, log attempts, a board keeps the best Solo works too. TOOLS Plate loader, 1RM estimator, RPE chart, Wilks and DOTS, Navy tape body fat, pace, race times, rower splits, a write-up of every program the app runs, and a glossary for the new guy. Offline too. YOUR DATA Every session can show up in the Fitness app next to your Watch workouts. The app never reads your health data. Bring your history in from Lift4Fit or a CSV file. Export to CSV or JSON any time. Delete your account from inside the app. Free. No ads. No ad tracking. We don't sell your data. 5/3/1 is by Jim Wendler, 8/6/3 by Brad Kaczmarski, nSuns 5/3/1 LP by Reddit's u/n-Suns and GZCLP by Cody LeFever. Starting Strength is a trademark of The Aasgaard Company, and StrongLifts is a trademark of Mehdi Hadim. Brogression is not affiliated with or endorsed by any of them.