A block is one part of a workout: a warm-up, a main lift, a conditioning piece. Each block holds one or more sets, and a workout is its blocks in order. This guide covers building blocks in the library, laying out sets, individualizing them to each athlete, adding tests, limiting a block to certain groups, modifiers, and changing a block for one athlete.
Block principles and best practices
Name it for what's in it. "Back Squat 4 x 5" or "Lower Body Strength" tells athletes and other coaches what to expect.
Use the description for coaching notes: how to perform the exercises, or how the block should flow.
Keep blocks short. Small blocks are easier to reuse and easier for athletes to follow than one block holding the whole session.
Creating blocks
Where you create a block decides where else you can use it:
In the Training Library, as a template you can insert into any workout.
On a program day, where it belongs to that program. See Programs.
In a progression, where it's one step of the sequence.
The editor is the same everywhere; only what's around it changes.
Create a library block
Open the Training library and click the Blocks tab.
Click Add Block (1), then From scratch. (With Flex has Flex draft the block from a description.)
Choose where it's filed under Create content for, give it a Name, and click Create.
The panel turns into the block editor. Click any block in the list to open it again.
Create a program block
A block you build on a program day belongs to that program. To reuse it elsewhere, open it and click Save to library; that saves it as a template in your library straight away. The button shows only on a block that didn't come from the library.
Create a progression block
Blocks in a progression are built in the progression builder, one block per step. See Progressions.
Create a workout block
In a workout's panel, click Add block. From scratch opens an empty block; From library searches your block templates and adds a copy of the one you pick.
Block template sync
A block inserted from the library is a copy: changing the template later doesn't change workouts you've already built. Some older templates have Sync copies turned on, which pushes every change to the template into every copy, overwriting anything changed on those copies. A copy of such a template shows Sync to original instead. Either switch can be turned off, but can't be turned back on from the editor, and it only appears on blocks where sync is already on.
Block builder
The editor has three parts:
Block: Block name and Block type (Primary, Accessory or Warmup). Group requirement (3), Description and Tags start closed; click the button with that name above the section to open one. Tags are offered on library blocks only.
Sets: the sheet of sets, with buttons to add rows above it.
Modifiers: rules that change the sets for some athletes (see Block modifiers).
On a library block, Copy (4) saves a copy under a new name and Edit with Flex has Flex change it. Changes save as you make them; there's no save button. Delete block at the bottom deletes it after you confirm.
Block sets
Each row of the sheet is one set. The # column is the set number, then Exercise and one column per parameter the row uses, such as Reps or Weight.
Add a blank set
Click Add set (1) to add a row. To add a template's sets to this block, click Insert template (2), search, and pick one; its sets are added at the end of the sheet.
To choose the exercise, click the row's Exercise cell and type at least three letters. Exercises from your library whose name or tag matches appear with their tags; pick one, or keep typing to use an exercise that isn't in your library yet. You don't have to add an exercise to the library before using it in a block.
Configure set parameters
To choose which parameters a set prescribes, right-click the row and choose Edit rows. Tick a parameter (1) to add its column, then fill the value in the sheet. Click the check mark (3) to close the form.
Sided: the exercise is done unilaterally. Choose Each, Left or Right.
Heart rate: a target in beats per minute. Usually individualized from a metric.
Distance: how far to run, ride, row and so on, with a Unit.
Energy: calories or other units of work on a bike, rower or similar.
Height: box height, or a jump height to record.
Power: a power output, such as watts.
Reps: the number of repetitions.
Speed: how fast to move, including bar velocity for velocity-based training.
Split time: a pace over a split distance (see below).
Time: how long to perform the exercise.
Weight: the load, with a Unit.
Rest: the rest period to take with the set.
Custom: free text for anything else, like a band color.
Primary variable (optional) picks the parameter the set is mainly about.
Split time works from a timed distance metric, such as a timed 2,000 meter row. Individualize the split time from that metric, set the split distance with Increment and Increment Unit, and FYTT works out each athlete's time for that split. A 7:00 2,000 meter row gives a 250 meter split of 0:52.5.
Individualized prescriptions
Tick Individualize (2) beside a parameter to calculate its value from each athlete's metric instead of typing one number for everyone. Every parameter except Sided, Rest and Custom can be individualized.
Individualization happens when the athlete trains
Values are worked out from the athlete's measurements when they do the workout, so the block you build is the template every athlete's numbers come from.
Metric selection
Choose which metric the value comes from under Metric.
Auto metric selection
Auto is the default. FYTT first looks for a metric linked to the exercise that the athlete has a measurement for, then for a metric named for the exercise, and uses the athlete's most recent measurement.
Manual metric selection
Pick a metric by name to always use the athlete's most recent measurement of it.
Parameter calculation
Calculation decides how the value is worked out from the metric.
Relative
Relative takes a percentage of the athlete's metric, such as 70% of their Back Squat 1RM.
Offset
Offset adds or subtracts an amount, such as 10 bpm below a target heart rate.
Designate a testing set
Tick Testing set on an individualized parameter to record a new measurement for the metric from what the athlete does in that set. It's most often used for an AMRAP set that estimates a 1RM. If the metric has a formula (Epley, Brzycki and so on), the formula calculates the measurement; otherwise the measurement is the parameter the metric measures. Athletes see testing sets marked in the workout.
Context menu
Right-click a row, or several selected rows, to open the sheet's menu.
Edit
Edit rows opens the parameters form for the selected rows.
Duplicate rows
Duplicate rows copies the selected rows 1 time to 5 times, numbering each copy as the next set. Build one set of 5, then duplicate it 2 times for 3 x 5.
Add set
Add set adds a blank row below the one you clicked. Move up and Move down reorder the selected rows (Ctrl + Alt/Option + Up or Down).
Delete rows
Delete rows removes the selected rows.
Supersets, giantsets, and circuits
Give two or more rows the same set number in the # column to group them: two exercises make a superset, three a giantset, four or more a circuit. Workout cards show the group condensed, and athletes see it laid out round by round when they record it.
Metric tests
A metric test asks the athlete to record a result for one metric.
Click Add metric test.
Choose the metric under Metric to test.
Athletes see the metric's description and video, and what they enter is saved as a new measurement. The button shows once your organization has a metric athletes can be tested on.
Assessments
An assessment row tests every metric in an assessment at once.
Click Add assessment.
Choose it under Assessment.
Athletes record each metric in the workout, and each result is saved as a new measurement.
Surveys
A survey row asks the athlete to answer a survey as part of the workout.
Click Add survey.
Choose it under Survey.
Add metric test, Add assessment and Add survey each appear only when your organization has at least one metric, assessment or survey to add.
Limiting a block to groups
In a program or a workout for several groups, a block can go to some athletes only. Click Group requirement at the top of the editor, add groups (1), then choose who gets the block under Athlete receives this block if… (2):
Any: the athlete belongs to any of the groups.
All: the athlete belongs to all of them.
None: the athlete belongs to none of them.
Athletes who don't qualify don't see the block. A block in a progression takes its Any/All/None setting from the progression, so that choice isn't offered there. See Groups.
Block modifiers
A modifier is a rule: when an athlete meets a condition, their sets change. For example, if Soreness is at least 7, Back Squat reps drop by 2. It's checked for each athlete when they start the workout. See Exercise modifiers & substitutions for every condition and change, program-wide rules, and how modifiers reach plans.
Configure block modifiers
In the Modifiers section, click Add modifier.
Under If, add a condition: A metric, A group or One athlete. A metric condition compares the athlete's latest value with A value of or Another metric.
Under Then, choose the exercise to Change: one in the block, or All exercises in this block.
Add at least one change: Swap exercise, Reps, Weight and so on. Number changes can Set to a value, Change by an amount, or Change by %.
Click Save modifier. Nothing applies until you save.
Conditional logic
Once a modifier has two or more conditions, choose All of these or Any of these beside Apply when. Click the × on a condition's row to remove it.
Block-level modifiers
Modifiers on a library block are copied along with it whenever it's inserted. Saved modifiers are numbered and apply in that order, after the program's and progression's, and the editor notes when two of them change the same sets. When two swaps both apply, the later one wins. Drag a rule by its handle, or use Grab to reorder in its ⋯ menu, to change the order.
Program-level modifiers
Program and progression modifiers apply to every block in them. A block lists them under its own, marked read-only, with a link to Edit in program settings or Edit in progression settings. If you change those rules while a block is open in the program, its list updates without reopening it.
Modifiers from the library
Rules you write again and again, like an injury swap, can be kept on the Modifiers tab of the Training library and added to any block.
In the Modifiers section, click Add from library (1).
Library modifiers that change an exercise in this block come first. Search by name to find others.
Click Add (2). A copy is added to the block and opens in place. Edit it like any other modifier; the library modifier doesn't change. A copy with no conditions does nothing until you add one.
To keep a block's modifier for reuse, open its row's ⋯ menu and click Save to library. Check the Name, choose where it's filed under Create content for, and click Save to library. It's offered for a modifier that changes one named exercise and didn't come from the library. See Exercise modifiers & substitutions for how library modifiers fit and what happens to group and athlete conditions.
Changing a block for one athlete
To change exercises or sets for one athlete in a group workout without changing it for everyone else, adjust their copy of the workout.
On the Calendar, click the workout.
On the Adjustments row, click Make adjustments.
Click the athlete.
Click the block you want to change and edit its sets.
The block editor says Adjusting this block for the athlete: changes apply to them alone, and the block everyone else receives is unchanged. On the athlete's panel, you can note what changed and why under Description. Adjusted blocks are marked Adjusted, and Discard puts the athlete back on the workout everyone else has, after you confirm.
Changing a block for everyone afterwards leaves an athlete's own version alone. The block editor names the athletes who have one, and Replace with this version gives them the block as it is now, after you confirm. See Calendar.