Workout Recommendations
On this page
How recommendations are generated
The Workout tab shows a slate of up to three workout suggestions every day. These are not random — they're scored against your recent history, goals, and schedule.
The three recommendation slots:
| Slot | Purpose |
|---|---|
| Top Pick | Highest-scoring session for your current state |
| Mix It Up (Premium) | A workout you haven't done recently |
| Quick (Premium) | A shorter session optimised for time |
Free tier: the Top Pick slot is fully visible and tappable. The other two slots appear as locked previews — tap one to open the upgrade options.
What the app considers
Each candidate workout is scored against roughly a dozen factors. The exact weighting isn't exposed (that's the coaching engine's job), but here is what feeds into the score:
Muscle group recency — Muscles that haven't been trained recently score higher. Muscles worked in the last 24–48 hours score lower. This naturally produces balanced training without you needing to plan it.
Weekly goal balance — Your archetype and training goal define a target distribution across strength, cardio, and functional training. Recommendations skew toward whichever area is currently under target for the week.
Your available equipment — Sessions requiring equipment you haven't enabled are excluded from consideration.
Session length — Scored against your preferred session duration from Training Preferences.
Variety — The engine penalises recommending the same session two days in a row. A 24-hour cooldown applies per session.
Your exercise history — Exercises you've performed recently are represented correctly in the scoring rather than falsely treated as untrained.
Cardio variety — When your recent cardio variety is very low, the engine can inject cardio candidates into the candidate mix so cardio sessions stay in rotation. Injected candidates aren't pushed to the top — they're added to the slate and scored alongside everything else.
The engine looks back across approximately the last 60 days of your session history when building its picture.
Recommendation cards explained
Each recommendation card shows:
- Session name — Routine name (and the routine day, if it's a day from a program)
- Estimated duration — Based on your target session length and the exercises in the session
- Slot badge — Top Pick, Mix It Up, or Quick, with an icon
- Why this? — A short plain-language reason for the suggestion (e.g. "You haven't trained Bench Press in 4 days")
Tap the info icon on a card to expand its score breakdown — the top factors that pushed it up, shown as bars with a percentage and a one-line explanation (e.g. "Muscle balance", "Goal allocation", "Freshness"). Tap the play button to open that session.
Locked slots (Mix It Up and Quick for free users) show the slot name with a lock icon instead of a session — tapping opens the upgrade options.
Refreshing recommendations
Recommendations update automatically at midnight and after you complete a workout. If you want to force a refresh (for example, after changing equipment or training preferences), pull to refresh on the Workout tab.
Why a session might not appear
If you'd expect a certain session to appear but it isn't in the slate:
- The session may have been in the last 24-hour cooldown window
- The exercises may require equipment you don't have enabled
- The session may be low-scoring given your recent training pattern
Check your equipment settings (Plan tab → Equipment) and your training preferences if recommendations consistently seem misaligned with your goals.