Getting Started with Myotect

When you first launch Myotect, you'll be guided through an 8-step onboarding process. This takes about 2 minutes and determines how your training programme is built.

• Date of birth — used for age-adjusted volume targets (55+ and 65+ get reduced volume)
• Biological sex — stored for future features
• Training experience — Beginner, Intermediate, or Advanced. This affects volume targets, exercise difficulty filtering, mesocycle length, and RIR recommendations
• Training days — which days of the week you can train. This determines your split type (1-3 days = Full Body, 4 days = Upper/Lower, 5-6 days = Push/Pull/Legs)
• Session duration — how long each workout should be. The programme fits exercises within this time budget
• Equipment — select everything you have access to. The app only selects exercises you can actually perform
• Weight unit — kilograms or pounds for display

After setup, Myotect generates a periodised training programme. Your programme is organised into mesocycles — blocks of 4-6 weeks of progressive overload followed by a deload week.

Navigate to the Programmes tab to see your full programme structure: which days you train, which muscle groups each day targets, and how many weeks are in the current mesocycle.

The Today tab always shows your current workout day. The pre-workout summary at the top tells you how many exercises, total sets, and estimated duration for today's session.

When you start a workout, a readiness check-in appears automatically. Rate three factors on a 1-5 scale:

• Sleep quality (weighted 40%) — how well you slept last night
• Stress level (weighted 35%) — your current mental/life stress
• Motivation (weighted 25%) — how motivated you feel to train

If your combined readiness score is low, the app displays a warning banner explaining which factors are affecting you. This is auto-regulation — the session adapts to your current state rather than forcing a rigid plan.

Each exercise card shows your working sets with target weight, reps, and RIR. For each set, enter:

• Weight — the load you used (in your preferred unit). Left blank for bodyweight exercises
• Reps — how many repetitions you completed. Pre-filled with your target
• RIR — Reps in Reserve. How many more reps you could have done. Required for working sets

Tap the checkmark to log the set. The weight you entered autofills to remaining sets in that exercise, saving you from re-entering it. The rest timer starts automatically.

If you make a mistake, tap a completed set to undo it.

After logging each set, a rest timer starts automatically. Rest duration is based on the exercise's recommended rest period, adjusted by your RIR:

• RIR 0 (to failure): 100% of recommended rest
• RIR 1: 90% of recommended rest
• RIR 2: 80% of recommended rest
• RIR 3+: 70% of recommended rest (minimum 30 seconds)

The timer appears on your Lock Screen and Dynamic Island via Live Activity. When the timer expires, you'll receive a notification with a sound alert — even if the app is backgrounded.

After each exercise, you'll be asked to rate its difficulty on a scale. This data feeds into the training difficulty trend on your Progress tab and influences volume adaptation for the next mesocycle.

When all exercises are complete, rate the overall session difficulty. The workout is then marked as completed and your data is saved.

The Progress tab is your training dashboard. Every card is tappable — tap to see what the metric means and how to interpret it.

• Summary cards — total workouts, current streak, adherence percentage
• Weekly Volume chart — total volume load (weight x reps) per week. Should rise across the mesocycle
• Weekly Completion — what percentage of planned sessions you completed each week
• Training Difficulty — average session difficulty per week. Should gradually rise, then drop during deload
• Body Weight & Relative Strength — your best compound e1RM divided by body weight, tracked over time
• Muscle Groups — per-muscle working sets vs evidence-based targets, with trend arrows

After completing the deload week (or final training week for beginners), the app prompts you to generate the next mesocycle. Volume targets are adapted based on your performance:

• Muscle groups where difficulty was manageable may get more volume
• Muscle groups where difficulty was consistently high may get slightly less
• The overall structure (split type, exercise selection, rep ranges) remains consistent unless you change your profile settings

You don't need to plan anything — the app handles mesocycle generation, volume adaptation, and exercise selection automatically.

The app is only as good as the data you give it. These habits will maximise your results:

• Log every set honestly — RIR accuracy drives fatigue tracking and progression decisions
• Complete the readiness check — it takes 5 seconds and improves auto-regulation
• Rate exercise difficulty — not just session difficulty, but each individual exercise
• Log body weight weekly — enables relative strength tracking, the most meaningful metric
• Trust the deload — reduced volume weeks are where adaptation happens, not regression
• Review the Progress tab weekly — spot trends early and understand your training response
• Don't skip the first-time walkthrough — it covers the essential concepts in 4 quick screens