Zyra Workouts is in development and not yet on the App Store; screens may change before release.
Smart Progression is the small wand next to an exercise name during a program workout. It prefills the next set from what you did last time, and its colour says whether the suggestion is a normal step (blue), a step back (yellow), or a number your plates cannot make (red). The rule is short enough to print in full, so this guide does.
What it does
The wand exists when three things are true: the session was started from a program day, "Apply in session" is on (the default), and the exercise has a completed working set in an earlier session. No history, no wand — the app does not guess a first weight.
| Colour | Sheet label | What happened | What the wand says |
|---|---|---|---|
| Blue | ON TRACK | Your last reps beat the ceiling (progress) or landed inside the range (hold) | "+2.5 kg → 102.5 kg × 6" or "hold 100.0 kg × 8" |
| Yellow | ADJUSTMENT | Your last reps were under the rep floor | "under the rep floor, backing off to 97.5 kg × 6" |
| Red | NOT LOADABLE | The recommended load cannot be built from the active gym profile | "…that load can't be built from your plate inventory" |
The pill itself shows the recommended weight (or "check plates" when red). Tap it for the sheet; when the exercise has several targets there is a per-set list, each row with its own colour dot and reason.
Step by step
- Generate or build a program and start a session from its day card on the Workout tab.
- Log it normally. Nothing changes the first time — there is no history yet.
- Next time the day comes round, the set rows are prefilled and the wand appears next to the exercise name. Blue: take the number. Yellow: it backed off; accept or type over it. Red: open the plate inventory or pick a nearby load.
- Tap the wand for the reasoning. The first line always has the same shape: Last time 100.0 kg × 11 · target 6–10 @RIR 2 (ceiling 10), then the arrow to the recommendation.
- More → Smart Progression changes the behaviour: prefill with Previous values instead, or set Progress by to Reps first or Off.
What the numbers mean
The whole engine is four lines. For a target of repMin–repMax @RIR r and a last set of w × reps:
ceiling = round((repMin + repMax) / 2) + r— orrepMaxwhenr = 0(a failure set)reps > ceiling→ progress:w + step, reps reset torepMinreps < repMin→ backoff:w − step, reps set torepMin- otherwise → hold:
w, reps kept (clamped into the range)
The step depends on equipment: barbell 2 × smallest plate in your gym profile (2.5 kg with 1.25 kg plates, 5 kg without), dumbbell / machine / cable a fixed 2 kg, bodyweight 0 — bodyweight moves progress by reps only. Loads are snapped to a multiple of the step.
Worked example, target 6–10 @RIR 2, so ceiling = round(8) + 2 = 10, barbell, 1.25 kg plates available:
| Last set | Test | Result | Wand |
|---|---|---|---|
| 100 × 11 | 11 > 10 | progress → 102.5 × 6 | blue |
| 100 × 8 | 6 ≤ 8 ≤ 10 | hold → 100 × 8 | blue |
| 100 × 5 | 5 < 6 | backoff → 97.5 × 6 | yellow |
| 100 × 11, 1.25 kg plates off | step is now 5 → 105 × 6 | loadable, blue; if 105 could not be built, red | blue / red |
Reps first changes only the progress branch: it adds one rep at the same weight when reps + 1 ≤ repMax, and falls back to the weight step otherwise. With the generator's own ranges the ceiling sits at or next to the top of the range, so it usually resolves the same way as Weight first. Off disables the prefill. This is double progression written as code — a counting rule, not a prediction about your strength.
Gotchas
- Positional pairing. Set 1's target is compared with set 1 of your last session, set 2 with set 2; targets beyond the sets you logged reuse your last logged set.
- Only the most recent session counts. The engine reads the newest session containing the exercise, completed working sets only.
- The session Targets chip overrides the program. Edit targets inside a session and the wand recomputes against them; "Reset to program" restores them.
- Red is about plates, not effort. A red wand still carries a recommendation in the sheet — the number cannot be built, that is all it says.
- Bodyweight progress clamps reps. With step 0, "progress" keeps the weight and prefills the top of the rep range, not your last count.
The short version
Blue: the rule says go up a step or hold. Yellow: you were under the rep floor, so it steps back. Red: your plate inventory cannot build the number. The rule is ceiling = round(mid) + RIR; beat it and the load rises by 2 × smallest plate (barbell) or 2 kg (everything else), miss the floor and it falls by the same. Tap the wand to see the sentence, and More → Smart Progression to change the mode. Zyra Workouts is a training log, and this page describes one of its features as built today. Educational overview only — not medical advice.