Working Sets refer to the number of individual sets from your Strength Training sessions, not including warm up, with each working set going within 1-2 reps of failure.
- Let’s say your workout includes:
- 4 x 12 Shoulder Press
- 4 x 10 (each leg) Bulgarian Split Squat
- 3 x 12 Deadlift
- 4 x 10 Burpee
- 3 x 15 Sit-Up
That’s a grand total of 18 working sets.
Viewing new sport types and setting Working Sets is currently in Early Access, available only on the website, and coming soon to the apps. You'll still get adaptations and Red Light Green Light as a result of new sport types in the apps while remaining app work is finished to display activities.
Why set Working Sets
Tracking Working Sets improves the data that’s fed into Red Light Green Light, TrainerRoad’s fatigue prevention tool, to better understand how your strength sessions impact your fatigue levels.
It’s also a way to track yourself over time to hit targets inside of your training goals, increase experience level, and monitor your overall strength training plan.
How to set Working Sets
You can do this from the planning step before your workout or you can add them after we’ve automatically imported your session from Strava/Garmin Connect.
Planning Working Sets
From the planning side, click into any day, select Strength Training, and plan away!
Add Working Sets to Imported Strength Sessions
From the completed side, you can drill in and add Working Sets once we’ve imported your session.
Manually Completed Strength Sessions
If you forget to record, or want to manually mark sessions as completed, we’ve got you covered there too.
Working Set Training Terms
Working Set
Working Sets refer to the number of individual sets from your Strength Training sessions, not including warm up. Each working set should be taken to failure.
Supersets
Performing two or more sets back-to-back before a rest period. Count each exercise as a Working Set.
Drop Sets
Performing a Working Set for as many reps as possible, until failure. The weight being used is often decreased in the next Working Set, and the process is repeated. Count each set as a Working Set.
Warm up
The activation portion of your workout prior to your main workout. Do not count your warm up when adding Working Sets.
Upper body
Workouts primarily targeting deltoids (shoulders), pectorals (chest), biceps/triceps (arms), latissimus dorsi (lats-lower back), trapezius (upper back).
Lower body
Workouts primarily targeting quadriceps (thighs), glutes, hamstrings (back of thigh), soleus/gastrocnemius (calves).
Full body
Workouts that have cross-over across upper body, lower body, and/or core. Deadlifts, squats, lunges burpees, mountain climbers, and renegade rows are all examples of workouts that fall more in the full body category.
Core
Workouts primarily targeting abdominals (abs), erector spinae (back extensor/spine), external obliques (torso), pelvic floor.
FAQ
Can I add Working Sets to historical Strength Training sessions?
Yes. You can add Working Sets in the past, but it is not required. Red Light Green Light will still factor in historical strength sessions without the added Working Set data.
Can I plan recurring Strength Training workouts with Working Sets?
No. You can copy existing Strength workouts, along with their Working Set inputs, but we don’t have the ability to set them to be recurring indefinitely.
My device automatically detects sets. Will TrainerRoad automatically categorize them?
No. You will need to add Working Sets once your activity is imported into TrainerRoad.