[User Guide] How to Create a Training Plan and Build Sessions in COER

Starting your fitness journey with COER is all about effective planning. COER’s Session Builder empowers you to create even the most complex workout routines quickly and effortlessly. Let’s dive into how to craft personalized training plans and sessions tailored to your goals.

Step 1: Creating a Plan

Begin by creating a Plan, which acts as the foundation for your training. Within this Plan, you can add individual sessions to organize your workout routine effectively.

1. Navigate to the Training Menu.

2. Select Create Plan and give your plan a personalized name to suit your goals.

3. Add individual sessions to your plan, specifying your workout goals and detailed exercises.

Step 2: Setting Up a Session

Sessions are the core of your training plan. With COER’s powerful Session Builder, you can create sessions with intricate details and formats while keeping the process simple and fast.

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Session Type

1. Choose from 18 different session types to match your training plan.

2. Use the Session Instruction field to add a detailed description of the session.

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Set Session Formats and components

1. Start with a Format: Choose how you want your session to flow (e.g., time-based, rounds-based).

2. Add Components: Build the session framework.

3. Insert Movements: Select exercises and specify details like reps, sets, and intensity.

COER’s flexible structure allows you to mix and match formats and components, creating a seamless training plan that fits your goals.

Understanding the Workout Structure in COER:

• Workout Format (Top-Level): Defines the overall session type (e.g., AMRAP, For Time).

• Workout Component (Mid-Level): Breaks the session into actionable blocks (e.g., Buy In, N-Rounds).

• Movements (Bottom-Level): Specifies the exact exercises performed within each component.

Workout Formats

The workout format sets the overall structure of your session. Choose from various formats tailored to different training styles:

• AMRAP (As Many Rounds As Possible): Perform as many rounds as possible within a set time limit.

• For Time: Complete the prescribed workout as quickly as possible.

• EMOM (Every Minute On the Minute): Perform a specific set of exercises every minute, starting at the top of the minute.

• Tabata: High-intensity interval training with work and rest periods (e.g., 20 seconds work, 10 seconds rest).

• Rest: Allocate time to rest and recover between formats.

Workout Components

Components define the building blocks of your workout within the chosen format. These include:

• Buy In: Complete a specific task before beginning the main workout.

• Buy Out: Finish your session by completing a final exercise or task.

• N-Rounds (Sets): Specify the number of rounds or sets for a specific exercise or group of exercises.

• Ladder: Gradually increase or decrease the intensity or reps (e.g., ascending or descending rep counts).

Step 3: Adding Movements and Setting Intensity Levels

For each movement within a session, you can fine-tune the intensity to match your fitness level or training objective.

1. Adjust the component settings. 

2. Set intensity levels (rounds, repetitions, weights...) for individual movements.

Step 4: Completing the Plan

Once all sessions are added and configured, your Plan is ready for action. 

1. Easily track your progress through each session.

2. Save your plan to the Library for easy access and reuse.

3. Modify and refine your plan as your goals evolve.

Why Choose COER for Planning?

COER’s Session Builder is designed for ultimate ease and flexibility, enabling users to create even the most detailed and complex training plans in no time. Whether you’re planning a straightforward workout or a multi-layered regimen, COER ensures that the process is intuitive and efficient, letting you focus on what matters most—your performance.

Begin your journey with COER today, and experience the simplicity and power of structured training like never before!