How to use the workout tracker

1. Getting started

The workout tracker is an app of DevQuake and uses your DevQuake account, so there is no separate sign-up.

1. Sign in on devquake.com (or create an account and confirm your email).
2. Open Your account → Available projects and Subscribe to “Workout tracker”.
3. Click Open Workout tracker. You arrive here already signed in. If you open the app address directly while signed out, sign in once and you come right back.

The app is made for your phone: open it there and add it to your home screen, so it is one tap away when you train.

2. First setup

Your first visit opens a short setup. Tap Next after each step; Back returns to the step before.

1. About you: your year of birth (only the year is stored; from 6 years old), your height in cm or ft + in, and your body weight in kg or lb. The units you choose are used everywhere in the app, also for distances (km with cm, miles with feet).
2. Your training: your experience (Beginner, Intermediate, Advanced), your goal (Get stronger, Build muscle, Endurance, Stay fit, Lose weight), how many workouts per week and how long each one may take. Tick Prefer low-impact exercises to leave out jumping and running.
3. Where do you train?: pick one or more places: Gym, Home and Outside.
4. What do you have at home? (only with Home): tick the equipment you own, such as dumbbells, a pull-up bar or a mat. Without equipment you get body-weight exercises.
5. Starting photo (optional): take a photo with Take photo or pick one with Choose photo. The switch below it turns the Monthly summary email on or off.
6. Tap Create my routines (or Skip the photo and create my routines). Your routines are ready in a moment.

The suggestions are general guidance, not medical advice. If you have a health condition, ask your doctor before you start.

Children can train too, from 6 years old, with a parent or another adult nearby. Up to 12 years the app suggests easier exercises with their own body weight only, and fewer sets.

3. The main screen

Below the toolbar there are five sections. On a phone, swipe the row sideways if you do not see them all.

• My routines (opens first): your last 7 days (workouts, time and calories), your routines for each place, and your recent workouts.
• Plan: your week, with the routines you planned at their times.
• Calendar: every workout by day, month and year, with statistics.
• Progress: your progress photos and the before-and-after view.
• Profile: your details, places, equipment, starting photo and the monthly email.

The toolbar has Manual (this page), a full screen button (where the browser allows it), and, on the right of the app’s name, the voice coach: a speaker button to mute it and a button for the speech settings.

The toolbar shows the app’s name (tap it to come back to the start), full screen and the DevQuake mark. The manual and the version notes are at the bottom of every page; your language and theme are set in Your account → Profile on DevQuake.

4. Your routines

You get three routines for each place, for example Full body, Upper body and Legs and core at the gym and at home, and Brisk walk, Intervals and Park workout outside. Each routine card shows how many exercises it has, about how long it takes and about how many calories it burns.

• Every routine starts with a short Warm-up.
• Tap Details to see all exercises, with their sets, repetitions or seconds and the rest after each set. Every exercise has a moving stick figure that shows how to do it.
• The suggested repetitions depend on how hard each exercise is: fewer for pull-ups, more for calf raises. They also follow your goal and experience.
• Tap Start on the card (or Start workout in the details) to begin.

Changed your mind about your goal, your time or your equipment? Update your profile and tap Create my routines again (see “Profile and equipment”).

5. Your own routines and your plan

Your own routines

1. On My routines, tap + New routine (or open a suggested routine and tap Make my own version to start from a copy).
2. Give it a name and choose where you train. Tap Add an exercise, search or filter by kind, and tap an exercise to add it. It starts with the app’s suggestion for you. Search by name, equipment or body part, or filter by Body part and Equipment; the ⓘ next to an exercise shows the body parts it works, highlighted on a body.
3. Change the sets, repetitions (or duration, or distance) and the rest of each exercise, mark it as Warm-up or Workout, and put the exercises in order with the arrows.
4. Type a duration or a rest in minutes or seconds with the min / s switch next to it: durations start in minutes, rests in seconds.
5. Exercises on the treadmill also have the belt’s Speed and Incline; the workout screen shows them so you can set the machine.
6. Tap Create routine. Only you can see it, and it stays when your suggestions are made again. Open it to Edit or Delete routine at any time; your past workouts with it stay in your history.

Your own exercises

1. Missing an exercise? Open My exercises (on My routines, or Create your own exercise when adding exercises to a routine) and tap + New exercise.
2. Give it a name, choose its kind, movement, how it is measured (repetitions, time or distance), where, the equipment and muscles, and a difficulty. The moving figure is chosen for you from the movement and the equipment; you see it right away.
3. Tap Create exercise. It appears under Mine when you build a routine. Only you can see it. You can change or delete it; an exercise that is still in a routine must be removed from the routine first.

Your plan

• Open Plan (or Add to my plan on a routine). Choose the routine, Every day or a weekday, the start time and how many minutes it takes (the app suggests its estimate).
• You can plan several workouts on one day, but not at the same time: the app says which workout is in the way and does not save overlapping times.
• Change or Remove a workout in the week view. My routines shows Today’s plan with a Start button for each one. Removing applies from today on: workouts you already did stay in your history. Remove all planned workouts empties the plan so you can set up a new one.

Reminders

• Give a planned workout a Reminder: at the start or 10, 30 or 60 minutes before. The app emails you then, at your own local time.
• Put the plan in your own calendar, with an alarm for workouts that have a reminder. On iPhone, iPad and Mac, tap Add to my calendar in Safari, then Add All. On a computer, Download the calendar file opens in Outlook, Windows or Apple Calendar. On Android (and for Google Calendar on a computer), tap each workout under Add to Google Calendar and save it there; it repeats like your plan.

6. During a workout

The workout fills the screen. At the top you see the total workout time, Exercise 3 of 8 and the set you are on. Behind the controls a stick figure shows the movement; tap How to do it for a short description. The screen stays on while you train.

Before the first exercise the app counts down (Get ready). Tap Start now if you are ready sooner. Then it depends on the exercise:

Repetitions

• The suggested number is already filled in. Change it with Less and More (or type it) to what you really did.
• For exercises with weights, enter the weight in your unit too.
• Tap Set done. With Sets move on by themselves (on by default; change it and the rest between sets on the routine’s page, also for suggested routines), the set ends by itself after its estimated time and an 8-second countdown, then the rest and the next set start. Tap anything during a set to confirm it yourself.

Holds and timed exercises

• After a short countdown the timer runs down by itself. Pause and Continue stop and restart it.
• When the time is up, the set is done automatically. Stop here ends it early and keeps the seconds you did; Skip skips the set before you start.

Walking, jogging and running

• Tap Start to time yourself, and Pause if you stop.
• At the end, enter the distance you covered and tap Done.

Treadmill and heart rate

• On a treadmill exercise, tap Connect a treadmill and choose yours in the list your browser shows. Treadmills that work with Zwift or Kinomap (Bluetooth FTMS) can connect.
• The next time the app remembers it and offers Connect to with its name; nearby means it is switched on and close by.
• Once connected you see the treadmill’s speed, incline, distance, time, kcal and heart rate live.
• Connect a heart-rate monitor connects a chest strap or a watch that broadcasts your heart rate; it is then shown on every exercise.
• Set the treadmill for me (on treadmills that accept it): when the exercise starts, the app sets the routine’s speed and incline, raising them step by step. Change anything on the treadmill and it is yours for that exercise.
• With a Maximum heart rate in your profile, the app never speeds up near it and slows down above it, and the coach tells you. Without a heart rate it does not speed up.
• This works in Chrome or Edge on an Android phone or a computer. Browsers on iPhone and iPad do not support Bluetooth; there you can use the free Bluefy browser.

Rests

• After each set a rest timer starts, with an encouraging line and what comes next.
• +15 s gives you a longer rest; Go on ends it at once.
• In the last three seconds the app counts down 3, 2, 1, and the next set begins. After the last set of an exercise it moves on to the next exercise by itself.

After the last set of the last exercise the timer stops and the summary opens.

On a tablet or a phone on its side, the figure and the controls sit side by side, so the time and your progress always stay at the top.

7. Saving, stopping and your connection

• Everything saves itself. Each set is saved when you finish it, and a number you change is saved 10 seconds after you leave it untouched, also when you lock the phone or switch apps.
• No connection? The workout carries on. What you did stays on the phone (“No connection: saved on this phone for now”) and is sent as soon as you are back online.
• You stay signed in while a workout runs, even a long one. If your sign-in ends anyway, your workout stays on the phone: tap Sign in again, and it is saved when you come back.
• Closed the app by mistake? Open it again: My routines shows Workout in progress. Tap Continue to go on where you stopped, or Discard to delete it. Only one workout can run at a time.

To stop early, tap the close button at the top (Stop the workout) and choose:

• Finish now and keep what I did: the workout ends with the sets you did; the rest counts as skipped.
• Discard the workout: everything from this workout is deleted.
• Keep going: back to your workout.

8. The voice coach

During a workout your phone can speak to you, so you do not have to look at the screen. The voice uses your phone’s own speech, in the page language. It needs no downloads and works offline.

• Before an exercise it says what comes next and counts down; at the end of every rest it counts 3, 2, 1, “go”.
• It tells you when a set is done, how long you rest and which exercise is next.
• It cheers you on: at your last set, halfway through a hold, with ten seconds left, when you beat the target, and when the workout is complete.

1. Tap the speaker button in the toolbar or on the workout screen to mute the voice or turn it back on.
2. Tap the Speech settings button next to it to choose a Female or Male voice and a style: Calm, Normal, Motivational (gym talk) or Crazy.
3. Tap Test the voice to hear it, then Done.

Phones only let a page speak after you tapped something on it. If you reopen a running workout, the voice starts after your first tap. The available voices depend on your phone; if it has no voice for your language, it uses its default voice. The settings are kept on each device.

Male or female voice, and the Crazy style

• If your phone has no male (or female) voice for your language, the coach makes one from the voice it has, with a deeper (or higher) pitch.
• Crazy with the male voice is an army drill sergeant who barks you through every set; with the female voice, a bossy boss who accepts no excuses. Both stay on your side and push you to finish.

Under Sound, Natural voice (the default) speaks with DevQuake’s human-sounding voices, the same on every device: an adult man or a woman, whatever voices your device has. It needs an internet connection; without one, your device’s voice speaks instead. With This device’s voice the coach speaks with the voices of your device, in the language of the page. Under Voice on this device you can pick one; voices marked “Natural”, “Online” or “Enhanced” sound the most human. If your device has no voice for the language, the coach stays quiet (the texts are still on screen) and the speech settings explain how to add one. Female or male picks such a voice when there is one; otherwise the voice is made a little deeper or higher.

9. After the workout

The summary shows your total time, the calories you burned (an estimate from your body weight and the exercises) and every set you did. It also shows:

• What improved since the last time you did each exercise, and your Personal records.
• A short feedback line about your day.
• Next time: the target for your next workout. When you reach the suggestion in every set, the next workout asks for one more repetition (or, at the top of the range, a little more weight). When a set was much too hard, it asks for a little less.

Tap Back to my routines to return. Your finished workouts are also listed under Recent workouts and in the calendar.

10. The calendar and your statistics

Open Calendar. Switch between Day, Month and Year at the top, and move with Earlier, Later and Today.

• Month: days with a workout are coloured, darker for more minutes. Tap a day to open it. Below the calendar: workouts, active days, time, calories, sets, repetitions, weight moved and your longest streak, compared with the month before.
• Day: each workout of that day with what improved and your records. Tap Details and sets for the full summary.
• Year: all twelve months at a glance, the workouts per month and the year’s totals. Tap a month to open it.

The month and year views also have a spot for that month’s or that year’s progress photo.

11. Progress photos

Photos help you see your transformation. They are all optional, and only you can see them.

• Starting photo: added in the setup, or later under Profile (Photo and emails).
• A photo for every month and year: add it under Progress, or in the month or year view of the calendar. In the last 3 days of a month, the home screen and Progress remind you to take the month’s photo; if you missed it, you can still add last month’s photo during the first week of the new month. Forgot a month? Skip this month on its empty photo removes the slot and its reminder; Undo brings it back.
• Use Take photo for the camera or Choose photo for a picture you already have. Replace swaps it; Delete photo removes it.
• Start and month by month: on the Progress page your starting photo stays on the left, and you step through your monthly photos next to it with ‹ ›, the arrow keys or a swipe. Slider shows the two on top of each other. All photos shows your timeline.

Take every photo in the same place, light and pose, and they compare much better. Photos are made smaller on your phone before they are uploaded (JPEG, PNG or WebP).

12. The monthly email

On the 1st of every month you get a short email with last month’s numbers: workouts, active days, time and calories. Its Open my calendar button opens that month in the app, and it reminds you to add the month’s photo.

You do not want it? Turn off Monthly summary email under Profile and tap Save.

13. Profile and equipment

Under Profile you can change everything from the setup at any time: your details and units, experience, goal, workouts per week, time per workout, low impact, your places and your equipment at home. Tap Save.

• Saving keeps your routines as they are. To get new ones that match your changes, tap Create my routines again. It replaces the suggested routines of your places; your past workouts stay.
• Update your body weight from time to time: the calories and the suggested weights use it.

14. Tips and questions

• An exercise hurts? Stop it. Tap Stop here or enter what you managed; the app lowers the target next time.
• Too easy or too hard overall? Change your experience or goal in your profile and create your routines again.
• Calories are estimates for guidance, not a measurement.
• Your data: your workouts, profile and photos are only yours. When you unsubscribe from the app or delete your DevQuake account, all of it is deleted, photos included.