> ## Documentation Index
> Fetch the complete documentation index at: https://docs.nexrex.ai/llms.txt
> Use this file to discover all available pages before exploring further.

# Strength and HYROX sessions

> Preview, train, and complete structured Strength and HYROX sessions in the app.

Your coach or plan can schedule structured **Strength** and **HYROX** sessions
alongside your runs. In the app you can preview the session, follow it set by
set, track a HYROX simulation indoors, or just mark it done.

## Previewing a session

Tap a Strength or HYROX session in the training calendar to open the workout
preview sheet. Under **SESSION STRUCTURE**, the sheet lists each block (**Sets**,
**Circuit**, or **For time**) with its exercises, reps, time or distance, load,
rounds, and rest. Exercises with a demo video can be played from the sheet.

Sessions that include running show a timeline bar above the blocks, colored by
**Run**, **Station**, and **Rest**, so you can see the shape of the session at a
glance.

### Race weights and your HYROX division

HYROX stations that use race weights show the load for your
[HYROX division](https://docs.nexrex.ai/account/settings.md#hyrox-division). If you haven't set one, the
load reads **race weight · set your division**. Sessions with race weights also
show a **Your division** row in the preview. Tap **Change** to pick a division
without leaving the sheet. The change saves to your profile.

> [!NOTE]
>
> Coaches previewing an athlete's session don't see the **Change** control. The
> division belongs to the athlete's profile.

## Marking a session done

If you trained without following along in the app, mark the session done from
the preview sheet:

1. Tap **Mark Complete**.
2. In **Mark session done**, drag the slider to your RPE (rate of perceived
   exertion) from 0 to 10.
3. Tap **Save and mark complete**.

Your coach can also mark a session complete on your behalf from their view.
NexRex doesn't ask your coach for an RPE.

### Undoing a completion

Once a session is completed, the preview sheet shows **Completed · Undo**. Tap it
and confirm **Undo this session?**. NexRex deletes the result you logged and puts
the session back on your schedule.

If the session was completed by a recorded activity, such as an indoor HYROX
recording or an Apple Watch workout, Undo is blocked with the message "This
session was completed by a recorded activity. Delete that activity to undo it."
Delete that activity from your activities to return the session to scheduled.

## Training a strength session in the app

For sessions without running, the preview sheet shows **Start training · Follow
along**. Tap it to open the guided screen, which walks you through the session one
set at a time:

* **Set done** moves to the next set. **Skip** passes over it without counting it.
* **Adjust this set** records what you actually did (reps, time, or distance and
  load) when it differs from the prescription.
* Between sets, a rest timer counts down. Tap **+15 s** to extend it or **Start
  now** to begin the next set early. Rest marked as until ready waits for you.
* **Last time** shows what you did on this exercise in a previous session.
* Use the pause button in the top bar to hold the clock.

When you finish, the summary shows your total time and each exercise compared with
last time. Pick **How hard was it?** on the 0–10 RPE scale, add an optional note,
and tap **Save and mark complete**.

### Stopping early

Tap the close button to open the exit menu. The clock pauses while you decide:

* **Resume** returns to the session.
* **Save partial session** saves what you completed and marks the session
  complete. The summary shows how many of the planned sets you finished. Skipped
  or unfinished work isn't counted.
* **Leave without saving** records nothing. The workout stays on your plan.

## Tracking a HYROX session indoors

For sessions that include running, the preview sheet shows **Start simulation ·
Indoor run**. This opens the run tracker in indoor mode (**INDOOR · GPS OFF**),
which steps through the session as a series of laps. Each lap is a run, a station,
or a rest.

While you train, the screen shows the current lap number, elapsed time, run
distance, your last run or station time, round time, heart rate, and the next lap.
Controls:

* **Lap · Done** ends the current lap and starts the next. During a rest, the
  button reads **Start early**.
* **+15 s** extends a rest.
* **Adjust** records the actual distance, quantity, or load for the lap.
* **Skip** passes over the current lap.
* **Pause** and **Resume** hold and restart the clock.
* **Finish and save** ends the session.

After you finish, the summary lists your laps by round. Set your **Session effort
(0–10)**, add an optional note, and save. The saved recording completes the
session.

> [!NOTE]
>
> If you stop before the first lap has any time on it, NexRex records nothing.
> There's no summary or upload, the session stays scheduled, and you can start it
> again. If you stop partway through a lap, NexRex keeps that partial lap and saves
> the session.

### How a mixed session gets completed

A Strength or HYROX session that includes running is completed only by the indoor
run you started from that session in the app. An ordinary run from Garmin, Strava,
Apple Watch, or a manual entry on the same day doesn't complete it, even though it
contains running. See [When a run counts toward a planned workout](https://docs.nexrex.ai/athletes/training-plans.md#when-a-run-counts-toward-a-planned-workout).


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