What a program isLink to this section

A program is ready-made training: a week of sessions, each with its warm-up, main part and cool-down. Add one and its sessions land on your calendar, where you log them like any other session.

Programs adapt as you go. When you log a session, GGAB suggests the next step, a heavier set or an easier drill. See Adaptive training.

Find a programLink to this section

On the website, go to Training → Programs. In the app, go to Training → Plans, find Browse catalogue, and tap See all. You can also tap a program in that row to open it straight away.

Both show the same catalogue:

• Search programs finds programs by name, goal, publisher or topic.
• Topic chips filter the list. Programs and Sub-blocks split the two kinds when both exist.
• Following and Saved sit at the top while you're browsing.
• All programs lists everything, with each one's length, goal and price.

The bookmark saves a program to start later. Saved programs stay in Saved until you take the bookmark off.

What a program page showsLink to this section

Open a program to see:

• Who offers it, and how far in you are once you follow it.
• About: what it's for.
• The facts that decide whether it fits: its length and sessions a week, about how long each session takes, who it's built for, and its price.
• Week one, or A typical week for an ongoing program, session by session. On the website, open a session to see its warm up, main and cool down parts.

Add a programLink to this section

On the websiteLink to this section

1. On the program's page, click Add to my plans. GGAB copies the program into My Plans and opens your copy.
2. Click Save & schedule. You can also do this later with Schedule next to it in My Plans.
3. Choose how it fits alongside what's already planned. Combine into one session is the default. See Scheduling a workout or plan.
4. Under Start the plan on, pick any date. Week 1 runs from the Monday of that week.
5. Click Add to my calendar.

Your copy is yours to change. Once a program is in My Plans, its page shows Open your copy instead.

In the appLink to this section

1. On the program's page, tap Add to my training.
2. Under When do you start?, pick today or a later date. Week one starts that Monday, and days already past are skipped.
3. Tap Add to my training.

The app always adds a program as its own sessions, never combined with ones you already have.

If you've already added a program, the button reads Schedule it again. That adds a second copy of every session. To move sessions you already have, ask GGAB instead.

Free and paid programsLink to this section

Each program shows its price under its name and on its page:

• Free: add it whenever you like.
• Paid · N tokens, with its price in tokens: a paid program you don't own yet.
• Owned: a paid program that's yours.

A paid program you don't own shows Get this program in place of the add button. Buying programs isn't open yet, so that button is greyed out for now.

Ongoing programsLink to this section

An ongoing program has no last week. It repeats its week until you stop it. Its length reads Ongoing, and its page shows A typical week.

While you follow one, its progress counts this week: "This week 3 of 9 · 25 done". A program with a set length counts the whole thing instead: "Week 4 of 8 · 25 of 72 done".

Sub-blocksLink to this section

A sub-block is a short piece, such as a warm-up or a cooldown, that joins sessions you already have instead of starting a schedule of its own. Its page says whether it Starts every session it joins or Ends every session it joins.

1. On the sub-block's page, click or tap Add to a plan.
2. Under Add it to, pick a plan or repeating session on your calendar.
3. Click or tap Add.

It joins every upcoming session of that plan. For sessions that repeat, it joins every one after too. If there's nothing to add it to, you'll see Nothing on your calendar to add it to yet.

To take it off one session, open the session and click Remove next to its name under Includes or Combined from.

Follow and stop a programLink to this section

Once a program's sessions are on your calendar, it shows under Following on the Programs page with how far along you are. On the website, the Following panel on the Sessions page shows it too.

To stop an ongoing program:

• On the website: open its page, click Stop, then Stop program. Keep it changes your mind.
• In the app: open its page, tap Stop program, then Stop.

Its upcoming sessions come off your calendar. What you've done stays, and so does any upcoming session you've already set goals on or reflected on.

A program with a set length ends on its own after its last week, so it has no Stop button.

Related guidesLink to this section

• Training
• Adaptive training
• Workouts and plans