The Training Hierarchy
Relay uses a top-down architecture to keep your coaching organized and make the athlete’s daily session easy to navigate. Think of these as nesting folders:- Programs (The Macro): The overarching training phase. A program spans multiple weeks or months (e.g., “Off-Season Hypertrophy” or “In-Season Maintenance”). Programs are what you actually assign to an athlete.
- Phases (The Meso): The specific structural periods within a program. Phases break up your long-term plan into manageable mesocycles (e.g., “Phase 1 - Accumulation” or “Phase 2 - Intensification”).
- Workouts (The Daily Session): The actual training day. A workout lives inside a Program (e.g., “Day 1 - Lower Body Max Effort”).
- Blocks (The Workout Structure): The organizational sections within a single Workout. A block groups specific exercises together so the athlete knows exactly how to execute them. For example, you might build a “Dynamic Warmup” block, a “Primary Strength” block, and a “Conditioning” block or “Superset” block.
Building a Workout
Once you have created your Blocks and added exercises into them, Relay gives you a spreadsheet-style interface to build your specific prescriptions cell by cell.Available Set Fields
You can prescribe any combination of these metrics per set. The visible fields for each exercise are determined by the default tracking fields you set in your Exercise Library, but you can always customize them on the fly.| Field | Description | Example |
|---|---|---|
| Reps | Number of repetitions (supports ranges and text) | 8, 8-12, AMRAP |
| Load | Weight, resistance, or percentage | 80kg, 185lb, 75% |
| RPE | Rate of Perceived Exertion (Scale 1-10) | 7, 8.5 |
| Rest | Rest period after the set | 90s |
| Tempo | Eccentric / Pause / Concentric / Pause | 3/0/1/0 |
| Notes | Set-specific coaching notes | ”Pause at bottom” |
| Distance | Distance to cover | 400m |
| Duration | Time-based work | 30s |
| Calories | Target energy output | 50 |
| Heart Rate | Target heart rate | 150 |
Load Unit Cycling
When prescribing weight, the Load field supports rapid unit cycling. Simply click the unit indicator inside the cell to instantly switch between:- kg: Kilograms
- lb: Pounds
- %: Percentage (automatically calculates based on the athlete’s 1RM)
Working with Sets
We built the set editor to be as fast as your favorite spreadsheet software. Adding Sets: Click the + button below the last set to add a new one. The new set automatically copies the values from the previous set, saving you from re-entering repeated prescriptions. Editing Sets: Click any cell to edit its value. UseTab to rapidly move to the next cell. Smart input validation is built-in:
- Reps support ranges (e.g., 8-12) and text values (e.g., AMRAP).
- Tempo auto-formats to the E/P/C/P pattern.
- Load validates numeric input with the correct unit suffix.
Cmd/Ctrl + Z to undo and Cmd/Ctrl + Shift + Z (or Cmd/Ctrl + Y) to redo. The history tracks all actions with readable labels so you know exactly what you are undoing.