Strength

Switch to Strength mode with the ☰ button on the home screen. Here you’ll find today’s routine, the coach’s strength week, your muscle freshness and recent sessions. The icons at the top open the training calendar, strength statistics, and Routines & exercises.

Set up a routine

1. Tap the 📚 icon to open Routines.
2. Create a routine or open an existing one. Give it a name, choose the days you plan to do it, and add exercises.
3. For each exercise, set the number of sets, the rest time in seconds and, optionally, a tempo.
4. Switch on Auto-update weights if you want Tempovi to set your next target weights based on how each session went.

Deleting a routine doesn’t delete the sessions you’ve already logged.

Log a session

1. Tap Start on a routine. You’ll find this button in Strength mode or under Strength today in the Daily Coach.
2. For each set, enter the kg and reps (or seconds for holds). You can also log RIR, how many reps you had left in the tank.
3. After each exercise, rate how it felt: Easy, OK or Hard.
4. When you’re done, optionally rate the whole session (RPE), then tap Finish session.

The session is saved to Apple Health as a Traditional Strength Training workout. If your watch already recorded the workout, Tempovi links the two instead of creating a duplicate.

Rest timer

The rest timer starts after each set. Tap +30 s for more time or Skip to move on. When rest is over, you get a notification, so you can put the phone down. Tap 🔊 to switch voice prompts on or off.

Progress and PRs

Open an exercise to see your personal records: estimated one-rep max (e1RM), heaviest weight, best set and best session. Below them are a progress chart and your history.

With Auto-update weights on, the weight only goes up after you’ve hit the top of the rep range for three sessions in a row without rating them Hard. The step size is 5, 2.5 or 1 kg, depending on the load. If you fall short with nothing left in the tank, the weight goes down a step.

Muscle freshness

The body map shows how recovered each muscle group is, as a percentage. Runs count towards your calves, quads, hamstrings and glutes. A muscle shows as Calibrating until it has had 3 sessions in 6 weeks.

The coach’s strength week

Tempovi can plan your strength sessions for the week, fitting 2–4 sessions around your runs. This works without an AI key. It follows a few rules:

• No leg work the day before intervals, tempo or a long run.
• Only muscles that are fresh enough get trained.
• No lifting on days when your readiness is very low.

Turn it on with the switch on the Coach’s strength week card. For a week where lifting takes priority, use Strength focus (see 7-Day Plan).

On your Apple Watch

Your routines also appear on the watch. See Apple Watch › Log strength on your watch.