AMRAPP Help Guide

• No account needed. Download the app and start logging immediately. All data stays on your device.
• On first launch, a 5-step walkthrough introduces you to the key features: heart rate monitoring, workout timers, and settings.
• Head to Settings to set up your profile — age, weight, height, and max heart rate. This makes your Training Score and HR zones more accurate.
• Toggle between Imperial (lbs, miles) and Metric (kg, km) in Settings at any time.
• Add a profile photo to personalize your dashboard.

Starting a Workout

• From the dashboard, tap "Start Your Workout" to begin a free-form session, or "Log a Routine" to load a saved routine.
• Search from 380+ built-in exercises across 12 categories, or create your own custom exercises.

Logging Sets

• For strength exercises: enter weight and reps for each set.
• For cardio: enter time and/or distance depending on the exercise.
• For band exercises: select your band resistance level instead of weight.
• For timed holds (planks, wall sits): enter duration.

During Your Workout

• PR detection is automatic — the app flags new personal records as you log sets.
• Your today's progress (total sets completed) is shown at the top of the active workout screen.
• Add as many exercises as you want during a session.

Compatible Devices

• Garmin chest straps and watches
• Polar heart rate monitors
• Wahoo TICKR
• Amazfit watches and bands
• Any device using standard Bluetooth Low Energy (BLE) Heart Rate Service

How to Connect

• Upon startup, select "Connect HR Monitor" to link your device.
• Or tap the Bluetooth icon in the Cardiac Effort widget on the dashboard.
• The app scans for nearby Bluetooth HR devices — tap yours from the list to connect.

iOS with Apple Watch

• Grant HealthKit permission when prompted. Heart rate flows automatically from your Apple Watch — no manual Bluetooth pairing needed.
• If you prefer a chest strap on iOS, that works via standard BLE scan too.

Good to Know

• On Android, HR monitoring continues in the background even when your screen is locked.
• If the signal drops, the app waits 90 seconds before ending the session. If your monitor reconnects within that window, the session continues seamlessly.
• After 3 continuous hours of monitoring, the app asks if you're still working out — this prevents accidental all-day recording.

Your Training Score is a 0–100 number that measures the intensity and volume of each workout session. It's calculated automatically from your logged sets — no extra input needed.

How It Works

• Every set earns points based on weight moved, reps performed, and movement complexity.
• Compound movements (squats, deadlifts, rows) earn more points than isolation exercises because they engage more muscle groups.
• Cardio exercises earn points based on duration and intensity.
• Machine cardio (SkiErg, Rower, Assault Bike) uses the calories displayed on the machine for the most accurate scoring.

Score Bands

Score	Level
0 – 20	Light
20 – 40	Moderate
40 – 60	Active
60 – 80	Very Active
80 – 100	Athlete

Category Breakdown

• Points are split across muscle groups: Legs, Chest, Back, Shoulders, Arms, Core, Cardio, and more.
• The pie chart on the Training Score screen shows your training balance — useful for spotting if you're overtraining one area or neglecting another.

Time Periods

• Toggle between Today, Week, Month, All-time, or a Custom date range — all charts update based on your selection.

ACWR (Acute:Chronic Workload Ratio)

• Rotate to landscape on the Training Score screen to view your ACWR chart.
• ACWR compares your recent training load (last 7 days) against your longer-term average (28 days) to help you train smart.
• Green zone (0.8 – 1.3): Sweet spot. You're progressing safely.
• Yellow zone (0.5 – 0.8 or 1.3 – 1.5): Caution. Ramping up faster or easing off more than usual.
• Red zone (< 0.5 or > 1.5): Risk. Sharp spike or major drop-off in workload.
• View in 30, 60, or 90-day windows and navigate day-by-day.

5-Zone System

Zones are based on your percentage of maximum heart rate. Default max HR is 220 minus your age, but you can set a custom value in Settings for better accuracy.

Zone	Name	% Max HR	Feels Like
Z1	Recovery	< 60%	Very easy, warm-up pace
Z2	Aerobic	60 – 70%	Comfortable, conversational
Z3	Tempo	70 – 80%	Moderately hard, breathing elevated
Z4	Threshold	80 – 90%	Hard, difficult to speak
Z5	Maximum	90 – 100%	All-out effort

Cardiac Effort Score

This is a separate score from your Training Score. It measures how hard your heart worked during a session (requires a connected HR monitor).

• 0 – 25: Light session
• 25 – 50: Moderate intensity
• 50 – 75: Hard session
• 75 – 100: Very hard — allow extended recovery

Viewing Your Data

• Rotate to landscape for a full-screen session graph, color-coded by zone.
• Browse up to 7 days of HR history using the arrow buttons.
• Weekly summary shows peak HR, average HR, total workout count, and time spent in each zone.

Routines

• Save any completed workout as a routine for easy replay.
• Start a saved routine with one tap from the dashboard or the Routines screen.
• Routines preserve your exercises, set counts, weights, and any superset/circuit groupings.

Supersets

• Link 2 to 4 exercises together to perform back-to-back with minimal rest.
• Log sets for each exercise first, then tap "Create Superset" and select which sets to include.
• Four types: Antagonistic (opposing muscles), Agonistic (same muscle), Compound (multiple groups), Upper/Lower.
• Edit individual sets within a superset, or unlink the entire group.

Circuits

• Group exercises into a circuit with a configurable number of rounds.
• Start with one tap — the app tracks your progress through each round.

Timers

• Tabata Builder: Customize work/rest intervals, rounds, and sets.
• EMOM Timer: Every Minute On the Minute — set duration and go.
• Both timers have audio alerts that work even with the screen off.

Estimated Maximums

• For any weight-based exercise, AMRAPP automatically estimates your 1-rep max (1RM) and 5-rep max (5RM).
• Based on 3 blended scientific formulas (Epley, Brzycki, Lander) for accuracy.
• No dedicated "max test" workout needed — just log your normal training sets.

How to Get Accurate Estimates

• Sets in the 3–8 rep range give the most accurate results.
• Sets over 15 reps are excluded — at that range, endurance matters more than max strength.
• The app automatically selects your best set from each session (not a fatigued later set).

Rolling 60-Day Window

• Estimates are based on the last 60 days of training — roughly one training cycle.
• This means your 1RM reflects your current fitness, not a peak from months ago.
• If you take a break longer than 60 days, estimates reset and rebuild as you log new sets.

Unilateral Tracking

• Single-arm and single-leg exercises are tracked separately per side.
• Useful for detecting strength imbalances or tracking recovery from an injury.

Where to Find It

• Navigate to any weight-based exercise — after logging at least one valid set, an "Estimated Maximums" card appears automatically with a trend chart.

Backup Your Data

• Go to Settings → Backup Data to export your entire workout history as a file.
• Save it wherever you like — local storage, Google Drive, iCloud, email it to yourself.

Restore Your Data

• Go to Settings → Restore Data and select a backup file to import.
• Works across devices — back up on Android, restore on iOS, and vice versa.

Other Data Options

• Export HR Data: Export heart rate session data separately.
• Import Routines/Exercises: Share routines and custom exercises between devices.

Privacy

• All data is stored locally on your device — no cloud, no accounts, no servers.
• We don't see, sell, or store your data. Ever.
• Backup files are yours — we have no access to them.