Enode One - training

Starting a workout - Live feedback and in session settings

Depending on your account, starting a session will be slightly different. If you are a single-user or if you are using the athlete login as part of an organisation, tap the training tab first. Select your workout template, create a workout, or select a scheduled workout. If you are logged in as an owner or coach as part of an organisation, tap the + button to load a template or create a workout. Alternatively, scheduled workouts will show in the timeline. Connect your sensor if you are using one, and select your first exercise. The sensor will be live and ready to track at this point. Manual set logging Enode can also log completed sets manually. Just tap on the set card and make any required edits to the information that pops up on screen. If you tap where the exercise icon is shown, you can switch between exercises in the workout. Tapping the 1RM will allow you to enter your estimated 1RM for this exercise manually (this will be adjusted automatically, depending on your performance as well). At the bottom of the screen, you will also have two ways of changing the weight that you are using. You can use the + and - buttons, or tapping on the weight at the bottom will bring up an adjustment screen. Depending on how you have programmed the workout, you will have a target weight that may be adjusted during the workout based on performance. Depending on your programming, the app may recommend changing the load for the next set. If you want to accept the changes, tap on 'Accept Load' at the bottom of the screen. Once you lift the sensor, it will track your repetitions, and the screen will enter live feedback view. There are a couple of options to choose from for live feedback. Metric mode will show your chosen metrics along with the percentage compared to the best rep in the set (highlighted in red). Technique mode will show your main metric plus the sigital bar-path, a top-down view, and the velocity curve chart. To change between feedback views, tap the 3 dots indicated in the image below. After a set is complete, a box will pop up to check that the data is correct, and an esitmated reps-in-reserve score will be shown. You can adjust all this information before saving. You can mark the set as a warm-up set, or change the exercise if you performed it on the wrong one. If you are an organisation, you will also have the option to store the data on a different athlete profile at this point. Long-pressing on an individual rep allows you to mark it as invalid or gives you the option to delete it. You can perform the same edits by tapping any set that has already been completed. When using an Enode sensor, there will be several icons in the top right of the screen. The first is to open the camera. Once open, and you perform a rep, video, and metrics will automatically be tracked. The speaker symbol is to turn the metric readouts on or off. The ruler symbol allows you to change the minimal distance setting for the sensor, this is the distance that the sensor has to travel before it measures. This setting can be changed to make sure the sensor does not measure when un-racking the bar, for example. Too high a number here and the sensor may not pick up reps, and too low may mean the sensor picks up unwanted movements as reps. The default setting usually works, but you may need to adjust this. The final icon is the metric selection icon, allowing you to choose which metrics you wish to see during live feedback. We have a separate article on metric selection.

In-session training guidance

The Enode app provides various in-session training recommendations, depending on the type of account. Each guidance type can be turned on or off in the settings section of the app using toggle switches. Training recommendations per account Load/1RM: Enode One, Enode One+, Enode Pro+ Warm-ups: Enode One+, Enode Pro+ Rest: Enode One+, Enode Pro+ Load and 1RM Predictions (all account types) Regardless of whether you use an Enode sensor, the Enode app will provide training recommendations related to your estimated 1 Rep Maximum (1RM). If you manually enter your performed reps, you can also add a reps-in-reserve (RiR) score. The Enode app considers these scores to estimate the daily 1RM. If an Enode sensor or an Apple watch is used, the movement velocity builds a velocity profile over time for each individual exercise. This data helps us predict your daily estimated 1RM and enables the app to suggest loads to use for your chosen exercise during each workout. Recommendations show on the training screen; tap on the notification if you would like to accept the recommended load. This notification often shows immediately to adjust the load based on your session programming. It can then show again depending on your performance, along with a corresponding 1RM change. Warm-ups If you have a subscription to Enode One+ or Enode Pro+, you can toggle the recommendations in the app settings. For warm-up sets, Enode will program the initial sets and may add more depending on your performance. If you feel ready to move to a working set but Enode has added another warm-up, just adjust the weight to match the first programmed working set. Rest times If the rest time guidance toggle is on, Enode will automatically adjust the timer. You can tap where the timer is shown to have the clock run up or down. The timer also changescolour once the rest time is over. The suggested rest time will be displayed just above the larger rest-time clock.

Jump testing

Jump Testing with Enode If you have an Enode sensor and a hip belt, you can perform jump testing. As standard, there are 3 jumps in the exercise library: Counter movement Jump, Drop Jump, and Squat Jump. To perform jumps, the sensor should be placed in the pocket of the hip belt and secured with the sensor placed at the side of the hip. Jump-specific metrics are available when using the sensor, including Reactive Strength Index (RSI), jump height and contact time. You can also create your own jump exercises using the exercise creation tool, and we encourage you to do so if you have different protocols when performing jumps. For example, if you test with hands placed on the hips and then the same jump using arm propulsion, these jumps will most likely vary dramatically, so it would be best to create a variation for these differences. The system will expect certain behaviour when performing each of the jump exercises, especially when it comes to the squat jump. A squat jump requires the athlete have a short pause in the squat position before performing the jump.

Live feedback metrics

When training with an Enode sensor, you have a selection of metrics to view live during your training. You can either set this up during your session, or you have the ability to have a pre-determined set of metrics dependent on the general exercise type. The images below come from the single-user view, but icons and settings are the same if you are logged in as an organisation. If you would like to set this up beforehand to save you a little time during your session, tap the settings cog wheel. Scroll down to the focus metrics section, divided into 3 exercise categories. Tap on each category and add your pre-selection of metrics. You can always adjust this in a training session. In the training screen, once you have connected the sensor to the app, you can also decide to change the metrics for live feedback. Tap the symbol in the top right of the training screen, and you will then be shown the selection of metrics to choose from. You will be able to display 4 metrics at the same time if you wish. You can use the category section to narrow down your search or scroll through the options manually.