LeCoach builds strength and mobility workouts around your riding and running. You get a strength plan of its own next to your training plan, a 3D figure that shows every exercise, and a player that takes you through each workout. Your strength workouts sit on your calendar and go to Intervals.icu, like your rides and runs. Here's a tour of strength training in LeCoach.
Make a strength plan
Open Your plan › Strength & mobility. Until you have a plan, the small dumbbell next to your training plan opens it too. Four questions shape your plan:
What do you want to train? Strength for cyclists, strength for runners, all-body strength, or a mix.
Do you also want to add mobility? Stretches at the end of your workouts, or a mobility day of its own when you train more often.
What do you have? Dumbbells or a kettlebell, a stretch band, a barbell, a squat rack, a workout bench or a pull-up bar. A mat, a chair and a wall are taken for granted. Without equipment, your plan picks exercises you can do without it.
Where does strength fit in your week? With your hard workouts, so easy days stay easy, or spread out over your easier days. LeCoach suggests days from your next four weeks. Tap to pick your own days and set the time for each.
Then you see your suggested plan: the week at a glance, the muscles it trains and each day's workout. Change whatever you like. Swap or add an exercise, change sets, reps or weights, move a day, put another workout on a day, or rename the plan or a workout. Nothing is saved until you press Save plan; then the workouts go on your calendar.
Your workouts
LeCoach has 18 ready-made workouts to start from, built from 134 exercises: from a 15-minute express session to leg strength for cyclists, runner strength and an after-ride stretch. Each workout shows how long it takes, what you need, a chart of its sets and the muscles it trains. Tap an exercise to watch the 3D figure do it, with the steps and the usual mistakes. You can turn the figure around.
One workout without a plan: use the + on any day and choose a strength or mobility workout.
Your own workouts: press Create workout, or change one of ours and keep it as your version. Your workouts are listed with ours under Browse all workouts.
Away from home: no dumbbells in the hotel? Open the day's workout and choose Use another workout. That changes only that day.
Your figure
In Settings › Workouts › Exercise figure you dress the figure that shows your exercises: female or male, skin tone, hair, and a cycling or running kit in one of eight designs.
Your strength plan stays where you put it
LeCoach never moves or skips a strength workout on its own, also not before a hard ride or a race. When a race, a holiday or a sick day lands on a strength day later, the plan page suggests a move and you decide. On a day with a ride or run as well, strength shows below it: do the ride or run first. The strength plan runs until you stop it, whatever your training plan does.
Ask the coach
The coach knows your strength plan, your current weights and the workouts you did. Ask it to move a workout, make one easier or harder, swap an exercise or change your week. You see the change first and save it yourself. While you're still making a plan, the Ask the coach box under it changes the plan right on the page.
Intervals.icu and your watch
Strength workouts go to your Intervals.icu calendar as weight training, and mobility as yoga, with the full list of exercises. Recorded the workout on your watch as well? LeCoach links the watch's activity to the planned workout, so nothing counts twice. A workout done on your watch without the player gets a Log what you did button.
Not for you?
The ✕ next to the small dumbbell hides it for good, on every device.
Next: Doing a strength workout and How your strength workouts progress.