Training systems define how exercises are structured and paired within a session. They are the blueprint the generation engine uses to determine exercise order, groupings, and sequencing logic — shaping the feel and flow of every generated session.
A training system is a named template that defines a sequence of exercise slots. Each slot specifies what type of exercise fills it, how exercises are grouped, and how those groups are organized within the session.
Think of a system as the "structure" of a session, separate from the "content" (the specific exercises). The content comes from the exercise library filtered by training type and athlete profile. The system determines how that content is arranged.
| System | Structure | Rest Pattern | Best For |
|---|---|---|---|
| Straight Sets | A, B, C, D — each exercise performed independently | Full rest between each exercise | Strength focus, beginners, heavy compound work |
| Superset | A1+A2, B1+B2 — antagonist or complementary pairs | Short rest between exercises in a pair; full rest between pairs | Hypertrophy, time efficiency, antagonist balance |
| Tri-Set | A1+A2+A3 groupings — three exercises back-to-back | Minimal rest within tri-set; extended rest between tri-sets | Metabolic conditioning, fat loss, volume phases |
| Circuit | Full rotation through all exercises before repeating | Short transition time between exercises | Endurance, general fitness, conditioning |
| EMOM | Every Minute On the Minute — one exercise per minute | Remaining time in each minute | Conditioning, agility, metabolic work |
| Pyramid | Sets increase in load and decrease in reps (or reverse) | Full rest between sets | Strength-hypertrophy hybrid, neural adaptation |
Coaches can build custom training systems from the Systems section in the sidebar navigation. Custom systems are available globally across all athletes and programs on your team — once created, they appear in the program settings dropdown alongside built-in systems.
When creating a custom system, define:
Custom systems are particularly powerful for coaches with a specific methodology. Build a system that matches your training philosophy and it will be applied consistently across every athlete who uses it — regardless of who generated the session.
Each training system has neural load and metabolic load coefficients. These influence how the generation engine manages session fatigue across the whole session.
Neural load represents the demand on the central nervous system. High neural load systems (e.g., heavy straight sets with compound lifts) require more recovery time between sessions and between sets. The engine uses neural load coefficients to ensure sessions don't overload the CNS beyond the athlete's recovery capacity.
Metabolic load represents cardiovascular and energy system demand. High metabolic load systems (circuits, supersets with short rest) elevate heart rate and deplete glycogen stores more rapidly. The engine balances metabolic load against the program's overall training intensity targets.
These two settings are independent and interact in generation:
For example, Upper Body training type with a Superset system will generate a session targeting the full upper body, but exercises will be paired in push/pull antagonist supersets. Swap to Straight Sets and you get the same exercises in sequential order with full rest.