Flex Quest

Sets tracking attributes

Flex Quest lets you define several attributes to track your sets the way you want. On top of tracking standard weight & repetition variables, you can also track RPE/RIR, the tempo, the duration of your set, the resting time before the next set and more. You can even track the angle of the bench/machine you used, the height of the seat or pretty much anything else through the use of more generic settings Flex Quest offers.

To access them, simply tap/click on the set of interest to navigate to the “TRACKING” tab of the settings page. Scroll down to the bottom of the “Attributes” section and click on the button named “CHANGE ATTRIBUTES”. A new dialog window will open where you can activate and deactivate tracking attributes.

Add comments to your workout

Flex Quest attempts its best to let you track anything you need, but it might not always be possible with predefined tracking attributes. That is why you can add comments to your workouts.

You can add comments to:

• The workout itself as notes. On the workout page, scroll down to the “Notes” item under the “Others” section.
• Exercises. You may want to add an extra indication that would apply to all sets for a specific exercise, you can do so by going to the exercise settings page and clicking the “EDIT COMMENTS” button.
• Sets. Last but not least, you can add a comment for a specific set only. To do so, just go to the “TRACKING” settings page for that set, and scroll down to the comment section. Maybe that set was too heavy, or you had to stop earlier than expected due to some sort of muscle pain, whatever it is, you can track it there!

Check current and past exercise performances

To know more about an exercise and your past performances, simply go to the “EXERCISE” tab from the exercise settings page (or go to the exercise of interest directly from the exercises section of the app).

From there, you can access:

• The exercise details.
• The rep max table showing matching weights from your 1RM to your 10RM.
• The rep max table showing you percentages from your 1RM.
• Your 1RM evolution in an interactive graph.

Check & import exercise history

Ever been in a situation where you’re adding a new exercise to your workout and don’t remember what your past sets & performances were? Well, Flex Quest will show you the last times you performed that exercise by accessing the “HISTORY” tab from the exercise settings page.

You will be able to navigate through the last sets you performed, from the most recent to the oldest so you can easily plan what you’re about to do with what you’ve done last.

On top of that, you can also re-use the values you see from a historical data point by clicking the “USE” button. That will entirely replace what you currently have defined (if any) with the historical data. That feature gives you a useful headstart, you can then adjust the values as you need.

State management tips

For this part, we suggest you read the workout states documentation if you haven’t done it already.

• Tip 1: When you complete a workout, all exercises and sets in “To Do” will be automatically set to “Done”. That means you don’t have to update their states as you workout, and keep focusing on what you need: working out. Note that exercises/sets in “Skipped” state will remain that way, they won’t be updated to “Done”.
• Tip 2: Similarly to tip 1, setting the state of an exercise will apply the same state to all its sets. Again, use it or not based on your personal preferences, but completing a workout will also do that for you.
• Tip 3: You can use the “Skipped” state for any exercise or set you did skip. While it’s obviously not great, skipping an exercise or a set can happen for many different reasons. But should you remove it entirely from your workout because you didn’t do it that one time? You can if you think that’s what’s best for you. But you can keep it, set it to “Skipped” and keep working out. Keeping it has few advantages: you may copy that workout as a template for later use and hopefully, you will be able to perform that exercise/set the next time so you don’t want to remove it now. You can also include/exclude “Skipped” states in stats to compare what you have done with what you planned to do, not many apps let you do that.

Stats

Flex Quest lets you appreciate your workout performances through a statistics page. Besides standard descriptive statistics, you can also access and configure a more advanced graph.

You can customize the graph with the following options:

• Category
• Summary: it will show a pie chart with all final values for the entire values.
• Progressive: in opposition to “Summary”, it will display accumulated values for each exercise you performed for the workout.
• Metrics
• Volume: The volume is the sum of the number of repetitions multiplied by the weight lifted for each set.
• Sets: All values are set counts. For instance, that can help to control the amount of sets you perform per muscle per workout (or per week if you look at stats for a micro cycle).
• Component:
• Total: Show values for the entire body without distinction.
• Upper/Lower: Separate values between upper and lower muscle groups.
• Muscles: Each value is per muscle.
• States:
• To Do: include/exclude sets in “To Do” states.
• Done: include/exclude sets in “Done” states.
• Skipped: include/exclude sets in “Skipped” states.
• Others:
• Include warm up sets: this can be useful to only look at values from your actual working sets by ignoring any sets defined as warm up sets.

Set a timer

You can set a timer by scrolling down the workout page and going to the “Timer” section. You will be able to access recent timer values and also create persistent custom timer values for later use.

Note that tracking attributes like duration and rest will display a little play button that will redirect you to the timer page when you click it.