Help & Guides

Library

Create & organize workouts

Workouts are training plans you build once and run anytime. Open Workouts to switch between Mine and Saved, search your library, and group plans into collections.

Build a workout

1. Tap + to start a new workout
2. Add a title, caption, specialties, and an optional cover (photo or color)
3. Build with blocks — the sections that make up the session
4. Add timing tips and choose Apple Watch metrics per block if you want
5. Set visibility to public or private

Block types

• Text — freeform notes or coaching cues
• Exercises — an exercise list with optional prescription, rounds, and target time
• Intervals — timed segments that repeat across rounds (see below)

How interval blocks work

1. Build one round of timed pieces (name, duration, optional pace/effort). Rest inside a round is just another timed piece.
2. Set how many rounds that sequence should repeat.
3. Optionally add rest between rounds (0 seconds = back-to-back).

Example: 1 min Zone 2 run → 1 min Zone 4–5 run, then choose rounds and rest between them.

Public vs private

• Public — visible on your profile and in Search; can be attached to posts
• Private — stays in your library until you publish; cannot be attached to posts

Collections

Collections are optional playlist-style folders under Mine and Saved. The same collections appear in both tabs. Membership is separate from the workout itself — deleting a collection never deletes or unsaves the workouts inside it.

Session preview

Preview before you start

Open any workout to see the session preview: cover, duration, specialties, community rating, and every block in order — warmup, main work, accessories, and more. This is your last look before the countdown.

• Blocks are sections of the session
• Rounds repeat an exercises or intervals list
• Target time is a guide, not a hard stop (except timed formats like AMRAP or interval clocks)
• Community rating shows after athletes finish and rate the workout

After you finish

• Completed library sessions land in Train → History → Workouts completed
• You can rate someone else’s workout 1–5 stars (not your own, and not quick timers). One rating per athlete per workout — you can update it next time
• Share a session card in Full, Workout, Time, or List style via the system share sheet

Live session

Train in real time

From session preview, start the session. Stantia runs block by block: check off exercises, track rounds, and use pause / resume / restart when you need them.

• Complete a block when its exercises (or timer) are done
• Flow: preview → countdown → active session → completion summary → optional rating and share
• History splits Workouts completed (library Train runs) and Other sessions (manual / freeform logs)

Live Activity on iPhone

While a block timer is running, Stantia can show a Live Activity on the Lock Screen and Dynamic Island — workout title, block progress, and a large elapsed or countdown clock. Pause, resume, or cancel from there; cancel asks you to confirm because ending drops progress in that session.

Want wrist metrics while you train? See Apple Watch below.

Optional metrics

Apple Watch

Pair your Apple Watch to monitor performance while you train. Metrics are optional — Train works fully without a Watch. Stantia does not sell Health data or use it for advertising.

What you need

1. A paired, reachable Apple Watch
2. The Stantia Watch app installed on the Watch
3. Apple Health permission when prompted (heart rate, energy, distance, and workout data)

Manage Health access anytime in iPhone Settings → Health. Without a Watch or permission, sessions still run — you just won’t see live Watch metrics.

How a live session starts

The Watch companion does not start workouts on its own. Open Train on iPhone, start the session, and start the block timer. When the timer is running, Watch goes live. Idle Watch copy says “Start the block timer on iPhone.” The iPhone clock is the source of truth; elapsed time syncs to the Watch.

Metrics mode per block

When you build a workout, set Apple Watch metrics on each block:

• Effort — heart rate (bpm) and energy (kcal), plus time. Default for most hybrid / strength-style blocks.
• Distance — Effort plus pace and distance (great for run, bike, swim, walk). Pure locomotion specialty workouts often default new blocks here.
• Off — skip Watch metrics for that block only (useful for rest, notes, or strength blocks where you don’t want wrist data).

If a block has no mode set, Train treats it as Effort when Watch metrics are available. Quick timers also default to Effort.

What you’ll see

• Live — HR, Energy, and Time on Effort blocks; Distance blocks also show Pace and Distance on iPhone and Watch
• Paused — metrics pause with the session (“Metrics paused”)
• Summary — after you finish, rollup stats (avg/max HR, energy, and pace/distance when captured) can save with the session and write the workout to Apple Health

Watch controls

• Pause / Resume mirror Train on iPhone
• End on Watch ends Watch metrics for the current block and pauses Train on iPhone (with confirmation)
• Restarting a timer to idle stops Watch metrics until you start the block timer again

There is no iPhone-only HealthKit fallback for live metrics — no Watch means no live wrist metrics. That’s intentional: Train stays usable either way.

Quick timer

Train with smart timers

Need a clock without building a full library workout? Open Train → Start a timer and pick a format. Preview the setup, then go.

• Intervals — alternate work and rest for N rounds (defaults like 30s work / 15s rest / 5 rounds; adjustable in the UI)
• EMOM — every minute on the minute: finish the work before the next beep (e.g. every 60s × 10 rounds)
• AMRAP — one countdown; as many rounds/reps as possible before the cap (e.g. 12 minutes)

Quick timers are not library workouts and are not rateable. They still run through Train with the same pause / resume / restart controls, and can use Watch Effort metrics when your Watch is ready. Finished freeform work can also be logged under History → Other sessions.

Insights

Discover your Hybrid Index

Hybrid Index (0–100) shows how hybrid your training is in a selected period — 7 days, 30 days, 90 days, or all time. Find it under Train insights.

It measures specialty balance, not duration, intensity, or calories. Each completed workout counts toward every specialty it includes (by workout count).

How the score is built

• Balance (up to 70) — how evenly workouts are distributed across specialties
• Diversity (up to 30) — how many distinct specialties you train; four or more unlocks the full diversity bonus
• Full hybrid (100) — roughly four specialties at about equal frequency (~25% each)

Athlete ranges

• Specialist — one specialty
• Developing hybrid — 0–34
• Dual discipline — 35–54
• Hybrid builder — 55–74
• True hybrid — 75–99
• Full hybrid — 100

Insights also show specialty split and volume trends so you can see where your mix leans — use it as a compass, not a judgment of effort.

Community

Connect through training

The feed is where athletes share progress, ideas, and public workouts. Follow people you want to train beside — your feed shows their posts plus yours.

• Create a post with text and optional photos (crop to 4:3 or 4:5); you can attach a public library workout or a logged session — not both on the same post
• Like (including double-tap), comment, save, and share posts you want to keep
• Use Search for athletes, workouts, and specialty filters; Ranking shows monthly top athletes
• Monthly rankings combine rating quality and volume; top 100 earn a profile badge

Private workouts stay in your library until you publish them. Save workouts from the feed or Search to pull them into your Saved library for later.