{"id":74286,"date":"2024-07-30T08:16:00","date_gmt":"2024-07-30T15:16:00","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=74286"},"modified":"2024-08-28T12:49:53","modified_gmt":"2024-08-28T19:49:53","slug":"enhanced-strength-training-support","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/enhanced-strength-training-support\/","title":{"rendered":"Strength Training Upgrade: Add Working Sets!"},"content":{"rendered":"\n<p>You can now assign <strong>Working Sets<\/strong> to your <strong>Strength Training<\/strong> sessions! \ud83d\udcaa<\/p>\n\n\n\n<p>Tracking Working Sets gives you a more detailed look into exactly what types of strength exercises you do and fine-tunes <a href=\"https:\/\/support.trainerroad.com\/hc\/en-us\/articles\/20753792083995-Red-Light-Green-Light\">Red Light Green Light<\/a> to more accurately detect fatigue.<\/p>\n\n\n\n<p><em>This is an extension of our Early Access release of support for new sport types, which is currently a web-only feature and available in-app soon.<\/em><\/p>\n\n\n\n<p><strong>What are Working Sets?<\/strong><\/p>\n\n\n\n<p>These are the individual sets in your strength sessions, not including warm up. Sets should be challenging, with one or two reps left in reserve.<\/p>\n\n\n\n<p>Let\u2019s say your workout includes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>4<\/strong> x 12 Shoulder Press<\/li>\n\n\n\n<li><strong>4<\/strong> x 10 <strong>(each leg)<\/strong> Bulgarian Split Squat \ud83e\udd2e<\/li>\n\n\n\n<li><strong>3<\/strong> x 12 Deadlift<\/li>\n\n\n\n<li><strong>4<\/strong> x 10 Burpee<\/li>\n\n\n\n<li><strong>3<\/strong> x 15 Sit-Up<\/li>\n<\/ul>\n\n\n\n<p>That\u2019s a grand total of <strong>18<\/strong> working sets. \ud83c\udfcb\ufe0f<\/p>\n\n\n\n<p>By adding the extra granularity into this week\u2019s Strength sessions, Red Light Green Light saw the difference between Monday\u2019s upper body session and Friday\u2019s squat day and detected a Yellow day.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" data-src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXddFBQ7QIYznhvbn7B2FVrgOKhVINERRtq-AAbvKCsJFrLtLSVNXX-cUWybCnPg52xcwQ8JzzRxMOxXn1aRZUGfjsCFz-C4VKeWujepPNS4GpbRqz1F0zISeH2MLLmO-ysKSElT8ZsTZ_zUczoS8WqYTGXN?key=TbzMgaryeoKubeJQzm9vgA\" alt=\"\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><\/figure>\n\n\n\n<p>Decided to take Saturday off completely after those split squats\u2026 \ud83d\udc80<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>How do I Set Working Sets?<\/strong><\/p>\n\n\n\n<p>You can do this from the planning step before your workout or you can add them after we\u2019ve automatically imported your session from Strava\/Garmin Connect.<\/p>\n\n\n\n<p>From the planning side, click into any day, select <strong>Strength Training<\/strong>, and plan away!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" data-src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXeO6BwS_PZcP1rGIiYCH_ilYjPZBYCywRNj2P5gCTia-HqQmCKs5S2gCtoIRVqC3CHI_knLOBFFOp2oODRi7RVNGAdMfZZbVgxM4Ar2hBwyQ3aSvLcTVtzsagjSrYca2KALXe0oH56F3QYP52jYr9aHIRkh?key=TbzMgaryeoKubeJQzm9vgA\" alt=\"\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" data-src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXfj0k8kRuYOOO9diZL1cHkDCVPB5wPeIym0wccAEy6HXNNK9ZeNCb_-vAKWnv_ppV5vWh7fjKyv9b5NBk8vecc7eptanCITauZPUoXFJb4mVU2xRMpJdPbhT5Rjm1yINDYoqSfWtKWQFn_-9dYTxzSCh82O?key=TbzMgaryeoKubeJQzm9vgA\" alt=\"\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>From the completed side, you can drill in and add Working Sets once we\u2019ve imported your session.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" data-src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXcoz-R7fr2ppznkvNDuirR6GMNSqYImD_0iQa3Eg67TzBLQ2AA5lV_ih9WH4B69-76-se87zaxLhZ1OInw11GBSAtlLMCOt98cMyJcnpCw5lYHlEEuuTW-p5UPDU-feMg58iLiKtZ2gJXA4WAGOLlUsMIQ?key=TbzMgaryeoKubeJQzm9vgA\" alt=\"\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" data-src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXcvJjYWGfiBn4EjKNKczCfFa2iZ0ekAoLjWYJlJp-loLYlh0IY4rpHsjoAK-9k2D_Rs6-6XEwryAQQgeL4AypqnQFuTI9t0KajyvwjlPWCB38eIZ3iQAUEH1I67RJ8UMxuYpdKv1pqjJ_YhMqlcPr4TNX8?key=TbzMgaryeoKubeJQzm9vgA\" alt=\"\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>If you forget to record, or want to manually mark sessions as completed, we\u2019ve got you covered there too. \ud83d\udc4c<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" data-src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXfuipBNGJaUIacPYz0Jud4U87QJZ9jP4Me4NcxTHGpo_1wFql1E_21NSsSniXKx2P0bXspu9qPkgT6lsAs38tEa0RE7694t1MUca9aEaC0S5ks1ihAjSXYT494kEWW5RTRyvKV_6PzTENXfwkTcn52zg74?key=TbzMgaryeoKubeJQzm9vgA\" alt=\"\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>What do I need to do to start adding Working Sets?<\/strong><\/p>\n\n\n\n<p>This is an enhancement to our latest Early Access feature which imports new sport types with <a href=\"https:\/\/www.trainerroad.com\/app\/profile\/sync\">Activity Sync<\/a>.&nbsp;<\/p>\n\n\n\n<p>If you already have Early Access enabled, you don\u2019t need to do a thing! You can start adding Working Sets to your planned and completed Strength Training sessions <strong>today<\/strong>.<\/p>\n\n\n\n<p>If you haven\u2019t enabled it yet, you can do so right here: <a href=\"https:\/\/www.trainerroad.com\/app\/profile\/early-access\">Early Access<\/a><\/p>\n\n\n\n<p><strong>What to expect by enabling Early Access?<\/strong><\/p>\n\n\n\n<p>In case you haven\u2019t seen <a href=\"https:\/\/www.trainerroad.com\/blog\/new-sport-types-supported-by-trainerroad-and-red-light-green-light\/\">the main post<\/a>, this launch is web-only and is coming soon to the apps. By enabling Early Access, both your <strong>past<\/strong> and <strong>future<\/strong> activities will be immediately imported, displayed, and considered by Adaptive Training and Red Light Green Light.<\/p>\n\n\n\n<p>You\u2019ll still get adaptations and red\/yellow days as a result of new sport types in the apps while we finish up the remaining app work to display the activities.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Why add Working Sets? \u2026and the future!!!<\/strong><\/p>\n\n\n\n<p>Tracking working sets adds that extra level of granularity to what you do in your strength sessions. This is great for tracking your work, but it goes deeper than that by feeding into Red Light Green Light to detect when your gym work impacts your fatigue levels.<\/p>\n\n\n\n<p>In other words, we\u2019re going to weigh those heavy leg days differently. \ud83d\ude4f<\/p>\n\n\n\n<p>This enhancement to Strength Training really sets us up for the future. Something we\u2019ve always wanted is to better integrate gym work into our training plans. This is a step in that direction and we\u2019re super excited for ya\u2019ll to start using it.<\/p>\n\n\n\n<p>For more help with adding Working Sets, check the Help Center, and as always <a href=\"mailto:support@trainerroad.com\">support@trainerroad.com<\/a> has your back.<\/p>\n\n\n\n<p>Thanks everyone!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You can now assign Working Sets to your Strength Training sessions! \ud83d\udcaa Tracking Working Sets gives you a more detailed look into exactly what types of strength exercises you do and fine-tunes Red Light Green Light to more accurately detect fatigue. This is an extension of our Early Access release of support for new sport&hellip;<\/p>\n","protected":false},"author":30,"featured_media":74329,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":2,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-74286","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/74286","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=74286"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/74286\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/74329"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=74286"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=74286"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=74286"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}