Index

  1. Circuit training

  2. Crossfit style workout

  3. Linked exercises (Superset)

  4. Bulgarian method

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

  6. Pyramidal training

  7. Drop-Set

  8. Modify the configuration of an exercise

    1. Cardio vs Weight

    2. "Alternate" mode

  9. Intervals

    1. Create intervals

    2. Change the order of intervals

    3. Tabata

  10. Add a blank between exercises

  11. Further information


Circuit training

Optionnal:

In steps:

  1. Drag and drop the "Circuit" element at the top right of your page.

  2. Click on "Edit exercises" to add exercises to your circuit.

  3. Enter the desired prescription in the exercises (Load, number of Reps, tempo, and other).

  4. Configure the prescription of your circuit as you wish.

    • Effort time per round:

      • Enter the duration of each round.

    • Rest time after each round:

      • Enter the expected rest time after each exercise period.

    • Sets:

      • Enter the number of sets of effort / rest to perform.

    ❗Optionnal: Add cycles

    • Number of cycles:

      • How many times will the previous elements be repeated.

    • Recup between cycles:

      • Time for rest before starting the circuit again.

⚠️ If your circuit is done in the form of repetitions, you can put only the number of sets and not put the duration of effort.


Circuit example

In this example, the prescription will be to do this circuit consisting of 5 minutes of effort and 4 minutes of recovery three times.

There will be a one-minute break before starting this cycle a second time.


Crossfit style workout

(EMOM, AMRAP, For time, etc)

  • To learn more about creating this particular type of workout, click on this article.


Linked exercises (Superset)

  1. Click on the chain between the exercises to create a link between them.

  2. When the exercise will be chained, the display will change from "1 -2" to "1A - 1B".

⚠️ Note that if there is a blank, you will not be able to connect them. You will therefore have to put the blank at the beginning or at the end of your sequence.


Bulgarian method

  1. Create a first exercise.

  2. Enter the number of sets, reps and the desired tempo.

  3. Click on the "+" to add the "Weight" column. Choose the "%".

  4. Create the second exercise.

  5. Repeat the same steps as for the first exercise, but with a different percentage.

  6. You can add a "note" column to enter a special mention.

  7. Connect your two exercises with the chain.


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

  1. Click on the "+" and insert a "note" column.

  2. Insert a directive in the note.

  3. Set a number of repetitions to spot your client.

⚠️ If you leave the "Rep" space empty, the client will not be able to enter the quantity made.


Pyramidal training

  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 "Weight" and enter a number to direct your client.

    • Select the measurement system (kg or lb).


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 "Weight" and enter a number to direct your client.

    • Select the measurement system (kg or lb).


Modify the configuration of an exercise

Cardio vs Weight

You can choose whether it is a prescription for cardiovascular or muscle type exercise. To make the change, simply click on "Weight" or "Cardio".

The options will be a little different:

Weight:

  • You can decide the number of sets (or a duration), a number of repetitions and a tempo.

Cardio:

  • You can pick a number of phases, a duration and an intensity.

From the " + " column, you will have options corresponding to what you have selected.

Example:

  • In Cardio mode, you can add a speed and a distance.

  • In weight mode, you will instead have access to loads.


"Alternate" mode

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

Calculation example:

Alternate NOT activated

Alternate Activated


Intervals

Create intervals

  1. Click on the pencil to modify the exercise prescription.

  2. Hover over "Phase" (cardio mode) to reveal the "+". 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 phases independent.

Optional

  • By clicking on "Create intervals", you will be able to repeat cycles.

  • If you want some weeks in your program to be different, click on the padlock under "week". You will be able to modify a week or make them all different.

    ⚠️ To modify the duration of your program (modify the number of weeks, you must go to the information step.


Change the order of intervals

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

  1. Click on "Create intervals".

  2. Drag and drop your intervals to the desired locations.

  3. Click on finish.


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.

* 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.


Add a blank between exercises

Drag one of the special elements between two exercises (Empty space or Section)

To add a title and execution instructions, click on the pencil that appears to the right. Click the "X" to remove the white.


Further information

  • To learn more about cloning attributes from one exercise to another, click here.

  • To learn how to add a column to an exercise prescription, click here.

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