Before the first workout
Getting started
What the account is for, what to set up and what the app needs while you train.
Why do I need an account?
An account saves your settings, plans and workout history in your private workspace.
What should I do first?
Create a Training Day if you follow a plan. Otherwise, start a free workout.
Does Personal Woke work without internet?
No. You need an internet connection to load and save your training.
Can I use the same account on my phone and computer?
Yes. Sign in with the same account on both devices to access the same training data.
Is Personal Woke free?
Yes. Personal Woke is free.
Which languages can I use?
Personal Woke supports English, Czech, Slovak, German, French, Spanish, Italian, Polish, Japanese, Korean, Simplified Chinese, Russian, Ukrainian, Hungarian and Finnish.
What is the Meals page?
Meals is an optional research form, not a meal or calorie tracker. Use it to explain which food-related context would make your training history more useful.
Choosing what to train
Exercises and database
How the finder, body map, Tracking modes and different exercise identities work.
How many standard exercises are included?
There are 275 standard exercises.
How can I find an exercise?
Search by name, alias, equipment, movement, muscle or body area, then use filters if needed.
What is the body map for?
Use it to find exercises when you know the body area but not the exercise name.
What does Tracking mode mean?
Tracking mode determines which values an exercise records, such as weight, reps, time or distance.
What does Purpose mean for an exercise?
Purpose explains why the exercise is included in the Training Day. It describes the intended role of that exercise in the plan; it does not change what the exercise records.
How do I log dumbbell, unilateral or one-sided exercises?
Enter the values once. Do not double them for two dumbbells or two sides.
What is the difference between a standard exercise, personal exercise and variation?
A standard exercise is included with Personal Woke. A personal exercise is one you create from scratch, and a variation is your modified copy of a standard.
What happens if I rename an exercise?
The new name is used going forward. Completed workouts keep the name recorded at the time, and the exercise keeps its history.
What happens when I hide a standard exercise?
It disappears from normal finder results until you restore it. Its history and completed workouts remain.
What happens when I delete a personal exercise or variation?
It is removed from your library and future Training Days. Completed workouts remain unchanged.
Why does Personal Woke warn about a similar standard exercise?
It helps you avoid creating a duplicate of an existing standard exercise.
Planning what repeats
Training Days and Targets
A Training Day is a reusable template in a rotation, not a weekday on a calendar.
What is a Training Day?
A Training Day is a reusable workout template with exercises and Targets.
How many Training Days can I have?
You can have between zero and seven Training Days.
What happens when I add a Training Day?
It is added to the end of your rotation and becomes available immediately.
What happens when I remove a Training Day?
It is removed from future rotations, but completed workouts remain in your history.
What happens when I reorder Training Days?
The new order is used for future suggestions. Completed workouts do not change.
Can I train a different planned day than the one suggested?
Yes. Select the Training Day you want to train. The next suggestion will continue from that day.
Can a planned exercise have no Target?
No. Every exercise in a Training Day needs a Target. Use a free workout if you do not want planned values.
What is a planned series row?
Each row is one Target prescription: the target values for the exercise plus how many matching sets you plan to perform. Add another row when you want a different set prescription.
What does Quick Add do when I set a Target?
Quick Add appends one editable prescription row using the target values and set count you entered. You can change or remove that row before saving the Training Day.
Does changing a Target update an old workout?
No. Changes apply only to later workouts. Completed workouts keep the Target saved when they started.
What is Plan Evolution?
Plan Evolution shows how a Training Day changed over time. If you changed that day's plan and start a workout, its exercises and Targets are saved as a new version.
What is Cycle Evolution?
Cycle Evolution shows how your cycle structure changed over time, such as when Training Days were added, removed, renamed, or reordered.
While you train
Performing a workout
How active workouts save, change, finish and become history.
Can I have more than one active workout?
No. You can have only one active workout at a time.
Does the active workout save automatically?
Yes. Changes save automatically while you train, provided you are online.
Can I copy Previous or Target into Actual?
Yes. Click Previous or Target to copy its values into Actual. You can edit them afterward, and copying alone does not mark the set as completed.
What is the difference between Flow and Sets?
Flow groups identical set patterns into one row. Sets shows every set separately. Switching views does not create a second workout or change the values.
What if today's workout does not follow the plan?
You can skip, replace, restore, add or reorder exercises without changing Today's plan.
What exactly do skip, replace, restore, add and reorder record?
Skip keeps the planned Target but records no Actual. Replace records a substitute, restore returns the original exercise, add records an unplanned exercise, and reorder changes only today's order.
What happens if I remove an exercise from an active workout?
The exercise and its recorded sets are removed from that workout. Today's plan remains unchanged.
What if I do more sets than planned?
Log every set. Actual includes the extra sets while Target stays unchanged.
Which kind of note should I use?
Use a planned-exercise note for the plan, an exercise-occurrence note for that exercise today, a workout note for the whole session, and a change reason for skips, replacements or additions.
What happens if I finish an incomplete planned workout?
The workout saves what you recorded, and the rotation advances. Missing values remain empty instead of becoming zero.
Why can I not finish an empty free workout?
A free workout must contain at least one completed set before it can be finished.
What happens if I discard an active workout?
It is excluded from Previous, completed history and Progress, and the rotation does not advance. The discarded data remains stored until your account is deleted.
Can I edit a workout after I finish it?
No. A finished workout cannot be edited. Double-check your records before finishing it.
Can I delete one completed workout?
No. Individual completed workouts cannot be deleted.
Can I log a workout that is not in my plan?
Yes. Start a free workout and add exercises as you go.
Do I have to use the timer or RPE?
No. Both are optional.
The three columns
Previous, Target and Actual
Three words stay separate so the app never confuses memory, intention and reality.
What exactly does Previous show?
Previous shows the values from the most recent time you completed the same exercise in the current Training Cycle.
Why is Previous empty?
Previous is empty when there is no earlier completed entry for the same exercise in the current Training Cycle. Empty does not mean zero.
What exactly does Target show?
Target shows the values planned for the exercise when the workout started. Free workouts do not have Targets.
What exactly is Actual?
Actual shows the values you record for the exercise in the current workout.
If I edit a copied Previous value, does it change the old workout?
No. You are editing Actual in the current workout. The old workout remains unchanged.
After training
Progress and history
The app shows the numbers you recorded changing over time, with calculations available when you need them.
What exactly appears in an exercise history?
It shows every completed occurrence of the exercise in the selected Training Cycle, with its date, workout, Actual sets, saved Target where applicable, notes and any change reason.
Can I see history from an older Training Cycle?
Yes. Select the closed Training Cycle to view its separate history.
Can I choose what the graph shows?
Yes. Choose one supported metric at a time, such as volume, top weight, total reps, distance or average pace.
How are the Progress metrics calculated?
Volume is the sum of weight × reps across included completed sets; top weight is the highest entered weight among those included sets; total reps, time and distance are summed; average pace is total time divided by total distance.
How do weight-based Progress metrics treat units and sides?
Weight-based Progress uses completed sets included by the current warm-up setting. The saved load-entry setting stays with the record, but entered load is treated literally: Personal Woke does not double it for two dumbbells or two sides. Equivalent kg/lb values are normalized before comparison. Volume sums entered weight × completed reps, top weight uses the highest included entered weight, and total reps sums included completed reps.
Do warm-ups count in Progress?
Yes. Warm-ups are included by default; turn off Include warm-ups to exclude them.
What if a value needed by a graph is missing?
That occurrence is excluded from the selected metric.
Does Personal Woke convert different exercises into one score?
No. Different exercises and variations keep separate histories.
Can I select two arbitrary workouts to compare?
No. The graph shows the selected exercise’s full timeline within one Training Cycle.
Can later changes rewrite completed history?
No. A completed workout keeps the values, names and context saved when it was finished.
Separate measurement periods
Training Cycles
Cycles let you decide where one exercise-history baseline ends and another begins.
What is a Training Cycle, and do I need to set one up?
A Training Cycle is a separate history timeline. You already have a default cycle, so you do not need to set one up.
Why would I start a new cycle?
Start a new cycle when you want a fresh Previous baseline and a separate history timeline for a new training period.
What changes when I start a new cycle?
The current cycle closes, a new timeline begins and Previous starts fresh. Old workouts remain in the closed cycle.
Can I reopen a closed Training Cycle?
No. A closed Training Cycle is read-only, but you can still view its history.
Do I have to rebuild my Training Days in a new cycle?
No. You can copy the latest Training Days from the closed cycle into the new one.
Can I start a new cycle during an active workout?
No. Finish or discard the active workout first.
Your preferences and access
Settings and account
What you can change yourself and what happens to your account data.
What can I change in Settings?
You can change your display name, interface language, theme, body-map model, default Flow or Sets view, optional Sets column, measurement labels, descriptions and active status, contextual ? help visibility, and which side shows Previous on phone while Actual stays in the middle. Settings changes stay staged until you select Save; if you try to leave with unsaved changes, Personal Woke warns you first. Unit choices are set in the relevant exercise or value context rather than as global Settings defaults.
Does changing my display name change workout history?
No. It only changes how your name appears in the interface.
Which units can I use?
Weight supports kg and lb, duration supports s, min and h, and distance supports m, km and mi. Alternative units appear only for compatible metrics. Changing a unit converts the same physical quantity instead of reinterpreting the number. In a live workout, Previous, Target and Actual share one active unit for each metric, so changing a matching metric header updates all three. Progress shows a display-unit selector only when that metric has alternatives; equivalent historical values remain comparable, and display rounding does not change the stored or calculated training meaning.
What if I forgot my password?
Select Forgot password on the sign-in page and follow the reset link sent by email.
How do I get a copy of my account data?
Email support@personalwoke.com from your account email to request a copy.
How do I delete my account?
Use permanent account deletion in Settings. Deletion cannot be undone.
Trust boundaries
Privacy and data
Your training workspace exists to provide the notebook, not to become an advertising profile.
Is my training public?
No. Your training is available only through your signed-in account.
What is my training data used for?
It is used to save your training, preserve history, calculate Progress, protect the service and support your account.
What data remains when I discard a workout?
Elapsed time, exercises, sets, values and notes remain stored until you delete your account. They are excluded from history, Previous and Progress.
Does Personal Woke sell workout data or show ads?
No. Personal Woke does not sell workout data or show ads in the training workspace.
Does the public website use analytics?
Yes. It uses Vercel Web Analytics for aggregate website statistics.
Is Personal Woke medical or coaching advice?
No. Personal Woke records your training; it does not provide medical diagnoses, treatment or coaching recommendations.
When something goes wrong
Problems and recovery
Account access, recovery and support without inventing workflows that do not exist.
What if the confirmation email does not arrive?
Check spam, verify the email address and use the resend option. If it still does not arrive, email support@personalwoke.com.
How do I sign out?
Open the account menu and select Sign out.
How do I contact support?
Use the in-app support form or email support@personalwoke.com.
What if Personal Woke says a workout is already active?
Open Training and resume, finish or discard the active workout before starting another.
How should I report a bug?
Use the support form or email support@personalwoke.com with the steps to reproduce the problem, what happened and what you expected. Add a screenshot, time, language, browser and device if relevant.
How do I report a security problem?
Email support@personalwoke.com with “security report” in the subject, the affected URL, reproduction steps and possible impact. Please do not access other users’ data or perform destructive tests.
How do I make a privacy or data request?
Email support@personalwoke.com from your account address and state whether you need access, correction, a data copy or deletion.