FAQ & How-To Guide

Navigate to Log and tap Start Workout. Choose "Blank workout" to start fresh, or select a programme day to start with pre-filled exercises and sets. Add exercises from the library, fill in your reps and weight (or duration/distance for cardio), and tap the checkmark to save each set.

Tap Start Workout, then select "From a programme day". Choose the programme, then the specific day. The workout is created with all exercises and sets pre-populated, and each set’s weight field is pre-filled with the last weight you used.

Six types: Normal (standard working set), Warmup (excluded from PR detection), AMRAP (as many reps as possible), Dropset (reduce weight mid-set), Backoff (lower intensity follow-up), and Rest-pause (brief pause mid-set).

Tempo uses four numbers (e.g. 4-0-1-0) representing eccentric-pause-concentric-pause in seconds. RPE (Rate of Perceived Exertion) is a 1–10 scale where 10 means absolute failure. Both are optional — use them if your programme prescribes them.

When you start a workout from a programme day, the system looks at your previous sessions for the same exercises and suggests what weight to load next. It uses your historical set data and the programme’s progression scheme. Automatic progression: Free: 6 sessions · Pro: unlimited; after that, VALDA carries your last working weights forward and you decide when to add more.

On any plan, VALDA can add warm-up sets that ramp towards your working weight. These warmup sets are automatically marked as type "warmup" and are excluded from personal record detection.

Yes. You can leave a workout at any time — it stays in progress until you complete or discard it. To resume, go to Log and tap on the in-progress workout. To discard, open the workout and use the discard option. Discarded workouts are permanently removed.

Navigate to Log, find the workout in your history, and tap it. You can edit set values, add or remove sets, and add or remove exercises. Saving runs PR checks again, so you may trigger new records from corrected data.

Go to Programmes and tap New Programme. Name it, then add days, exercises, and sets. Each set can have targets for reps, weight, RPE, tempo, and rest. Free users run 1 programme at a time; VALDA Pro users get unlimited programmes.

Part of VALDA Pro. Go to Programmes → Import Programme. Paste any programme text (coach notes, Reddit posts, PDF extracts, spreadsheet dumps) into the text box and tap “Parse”. VALDA extracts the full structure — days, exercises, sets, rep targets, RPE, tempo, rest periods, deload weeks. You preview the result, confirm exercise matches against the built-in library, and save. Smart Import: Pro: 5 imports a month.

It handles 5/3/1, GZCL, PHUL, PPL, wave loading, percentage-based programmes, RPE-based programmes, and bespoke formats. It recognises set types, rep ranges, tempo notation, superset grouping, deload weeks, and phase names (Hypertrophy, Accumulation, Peaking).

Once you have a programme, tap “Enrol” to start it. The system tracks your current week, phase, and cycle number. It computes the next scheduled day and pre-populates your workout when you start it. When you finish the last day, it starts the next cycle from Day 1. You can also pause, resume, or abandon an enrolment.

Free users: 1 programme at a time. That one programme can be one you build, any programme from the library, or a creator’s shared programme. VALDA Pro users: unlimited programmes, and Smart Import (Pro: 5 imports a month).

Seven types: Max Weight (heaviest single set), Estimated 1RM (Epley formula), Max Volume (weight × reps in one set), Max Reps (most reps at any weight), Max Distance (longest cardio distance), Best Pace (fastest km/mi pace), and Max Duration (longest timed set). Not all types apply to all exercises.

Using the Epley formula: weight × (1 + reps/30). This is only calculated for sets between 1 and 10 reps — beyond that range the formula becomes unreliable. You can also set a manual 1RM and configure a training max percentage (100%, 95%, 90%, 85%).

Warmup sets are excluded from PR detection to prevent inflated records. A warmup set of 60 kg × 8 shouldn’t register as a “Max Reps” record when your working sets are heavier. Only normal, AMRAP, dropset, backoff, and rest-pause sets are checked.

Workout frequency and weekly volume (working sets per week) over 16 weeks, muscle-group balance over 90 days, your top exercises over the last month, estimated 1RM by rep range, muscle-group progression over 90 days, and your cardio charts. Logging cardio is on the free plan.

A 3–4 sentence summary on your dashboard, covering consistency, volume and intensity trends, and one specific suggestion. It is worked out from your logged training and refreshed as your training changes, at most once a day for the same numbers.

Install the VALDA app on your iPhone, then install VALDA on your paired Apple Watch (it installs automatically if automatic app install is on in the iPhone’s Watch app). The watch app uses your phone’s VALDA account.

Install the VALDA app on your Android phone, then install VALDA on your Wear OS watch from Google Play on the watch. It uses your phone’s VALDA account. The watch communicates with the phone via the Wearable Data Layer.

You can run a whole session from your wrist: start a workout on the watch (or on your phone), log each set from the watch, and see the current exercise and set as you go. Once the watch has synced with your phone at least once, you can start and log a session on the watch with your phone switched off; it syncs when the watch can reach your phone again. Phone and watch stay in step, so you can switch between them mid-session.

Yes. When paired, the watch can capture heart rate data during workouts. This data syncs back to the main app via the phone connection.

Nothing you have logged is lost, whichever side drops out. Sets logged on the watch are kept on the watch until they have been delivered, and are sent when the connection returns. Sets logged on the phone or the web are saved there as normal, and the watch catches up when it reconnects.

Go to Settings and click the upgrade button. On web, this opens a Paddle checkout overlay. On mobile, it uses your device’s App Store or Google Play in-app purchase via RevenueCat. Both routes write to the same subscription record — subscribing on one platform gives full access everywhere.

Everything in Free; Unlimited programmes; Automatic progression for every session; Unlimited workout history; Unlimited watch-tracked workouts (VALDA SYNC); Your records library and estimated 1RM history; Progress analytics (VALDA PEAK), including cardio charts; Session coaching and the coaching overview; Deload checks; VALDA Forge: effort for every set, session and week; Smart Import: paste any programme (5 imports a month); VALDA FLEX exercise swaps; Unlimited VALDAKIN groups; See how your training lines up with your cycle — output and effort by phase. Cycle tracking and the post-workout debrief stay free.

No. The Forge is part of VALDA Pro: the Forge score for every session and day, the effort score for each exercise, the session shape and the heat calendar of your weeks. In pregnancy mode in ValdaFREYA, the perceived-effort calendar is free on every plan, like every ValdaFREYA feature.

Go to Settings → Manage Billing to access the Paddle customer portal (web) or manage through your App Store/Google Play subscription settings (mobile). After cancellation, you keep Pro access until the end of your current billing period.

In the phone app, go to Profile and use Delete account. You can also email privacy@valda.fit and we will delete it for you. Either way, deletion cascades across all your data: cycle data, profile, workouts, programmes, PRs, referrals and subscription records. This action is irreversible.