How to use Training Coach V10.20
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Start here
A practical walkthrough instead of a checklist.
Sign in with your email and passcode first. From there, the normal flow is Workout, group, exercise, Start Logging, enter the fields shown, and save. If you are doing chest today, you will see set-based fields. If you are doing running, yoga, or mobility work, you will see duration-style fields instead.
A first workout for a new exercise is simply the baseline. Enter what you actually did today, save it, and Training Coach will have something useful to compare next time. The backend decides whether that exercise tracks sets, minutes, distance, or mobility details.
Signing in or creating an account
Sign in with your account email and case-sensitive passcode. New users can choose Create account, enter a name, email, and passcode, then enter the six-digit verification code sent by email. New accounts start on the Free tier.
Example
Example: after creating an account, enter the six-digit email code and Training Coach signs you in. Use Switch Account before another person uses the same browser so each account keeps separate workouts and settings.
Starting a workout
To train, open Workout, pick the group for the day, then choose the exercise you want to perform. The exercise card is where logging starts. The fields on the logging screen come from the backend exercise schema, so Bench Press can ask for weight and reps while Running can ask for duration and distance.
Example
Example: for chest day, open Workout, choose Chest, choose Bench Press, tap Start Logging, enter something like 135 lb for 8 reps, add the next sets, and save. For running, choose Cardio/Aerobic, tap Running, enter 30 minutes and optional distance, then save.
Bodyweight exercises and blank weight
Some exercises do not use loaded weight. Bodyweight movements focus on reps and optional added weight. Duration, cardio, yoga, and mobility exercises use their own backend-provided fields, such as minutes, distance, pace, calories, difficulty, and notes.
Example
Example: for Push-Ups, enter 20 reps and optionally add 25 lb if you are wearing a weighted vest. For Yoga & Mobility, enter 20 minutes and a short note such as hip mobility or recovery flow.
Changing your passcode
Change Passcode is available from the menu and inside Settings. Passcodes are case-sensitive, must be 8-128 characters, may contain letters, numbers, and symbols, and cannot start or end with a space.
Example
Example: enter the current passcode, type the new passcode twice, then tap Change Passcode. After it succeeds, the current browser session uses the new passcode immediately.
Email settings and coach behavior
Your account email is the read-only sign-in identity and the destination for optional daily or weekly training updates. AI Coach is locked on Free. Pro receives 10 AI queries per Pacific day and Premium receives 20; the app shows the remaining count and next reset time.
Example
Example: a Pro account showing 7 of 10 AI queries left can ask three more questions before the next Pacific-midnight reset. A Free account can still track workouts and progress but sees the upgrade message in Coach.
Backend status and recovery
After sign-in, the landing page checks the backend and shows whether Training Coach is connected. During a save, the app retries automatically for up to about 1 minute before showing a final failure. If the backend rejects the saved email or passcode, the app clears the session and returns to sign-in. Coach tier and quota errors do not sign you out.
Example
Example: if the app suddenly asks you to sign in again, enter the account email and current passcode. If workout history looks empty, first confirm the name and email shown in Settings.
Terms and acronyms
Plain-English meanings for labels used in Training Coach.
RPE: Rate of Perceived Exertion
An optional 1-10 effort rating for a set. Use 1 for very easy, 5 for moderate, 8 for hard with only a couple reps left, and 10 for maximum effort with nothing left.
Example: Bench Press, 135 lb, 8 reps, RPE 8 means 135 pounds for 8 repetitions at a hard effort.
PR: Personal Record
Your best logged performance for an exercise. Depending on the exercise type, this can be heaviest weight, best reps, longest duration, or best tracked entry.
Example: if your best Squat was 185 lb for 5 reps, that is a PR until you beat it.
AI: Artificial Intelligence
The Coach feature uses backend-generated guidance from your saved workout history. It is meant to help with targets, plateaus, and progress questions.
Example: ask the AI Coach what to train today or what you should try to beat.
CSV: Comma-Separated Values
A spreadsheet-friendly export format. Use Save CSV when you want a local file that Excel, Numbers, or Google Sheets can open.
Example: Save CSV creates a file with dates, exercises, weights, reps, duration fields, and notes.
Passcode: Account secret
The case-sensitive secret used with your email to access Training Coach. It can contain letters, numbers, and symbols and is sent only over HTTPS.
Example: use Switch Account and enter the correct email and passcode before logging workouts for another person.
lb and kg: Pounds and kilograms
The app supports weight in pounds (lb) or kilograms (kg). Settings chooses the default for new exercises; existing exercises and history keep their saved unit unless you edit that exercise.
Example: choose kg in Settings before adding a new strength exercise to start its weight entries in kilograms.
n8n: Backend automation service
The backend webhook system that stores and returns Training Coach data. You normally do not need to touch it; the backend status indicator tells you whether it is reachable.
Example: if backend status turns red, wait a bit and retry later. If it keeps failing, report the issue.