Index

  1. How to modify the configuration of an exercise;
  2. Cardio vs weight;
  3. Alternating exercises;
  4. Create intervals;
  5. Change the order of intervals;
  6. Series until "muscle failure" / "Max. Repetitions";
  7. Pyramid series;
  8. Descending series (Drop-Set);
  9. Tabata;
  10. Further information.

1. Modify the configuration of an exercise

When creating a program, go to the design stage;

Click on "configure a prescription" or on the pencil for the same result.


2. Cardio vs Weight

You can choose whether it is a prescription for cardiovascular or muscle type exercise. The options will be a little different. To make the change, just click on "Weight" or "Cardio"


3. Exercise in "Alternation"

If you have to create an exercise where the movements will be done alternately (eg one repetition of the left arm, then another of the right arm), select "Alternate". This will allow the system to calculate the required time difference.


Intervals


4. Create intervals

  1. Click on the pencil to modify the exercise;
  2. Go to "Phase" (cardio mode) so that the "+" appears. You can then add as many as you want;
  3. If the padlock is closed, all phases will be identical. If you open it (click on it), you will be able to make all the phases different;
  4. By clicking on "Create intervals", you can repeat cycles;
  5. If you want some weeks in your program to be different, click on the padlock under "week". You can then modify a week or make them all different.

5. Change the order of intervals

It is possible to change the order of the intervals once they have been filled. To do this:

  1. Just click on "Create intervals";
  2. Drag and drop your intervals to the desired locations.

6. Series until "muscle failure" / "Max. Repetitions"

  1. Insert a "note" column;
  2. Include a directive in the note;
  3. Set the number of repetitions to zero or the desired maximum amount.

7. Pyramid series

  1. Unlock the number of repetitions per set by clicking on the padlock;
  2. Enter the number of repetitions you want in each set;
  3. Add a column "load" and enter a number there to guide your customer.

8. Descending series (Drop-Set)

  1. Unlock the number of repetitions per set by clicking on the padlock;
  2. Enter the number of repetitions you want in each set;
  3. Add a column "load" and enter a number there to guide your customer.

9. Tabata

  1. Choose the cardio option (if necessary);
  2. Make the duration independent for each series by clicking on the padlock;
  3. Enter the desired duration and intensity;
  4. Click on "create intervals";
  5. Connect the phases and between the desired number of repetitions.
  6. * The Tabata protocol is an 8X sequence (20 s. @ 100% intensity / 10 s. @ 0% intensity). But you can use the same principle to create your own intervals in Hexfit.

10. Additional information

  • To follow together exercises (super-series, circuits, Bulgarian method, etc.), click here.
  • To learn more about designing training programs, click here.
  • To learn how to clone attributes from one exercise to another, click here.
  • To change the duration of the program (number of weeks), click here.
  • To add a column to an exercise prescription, click here.
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