strenosLift, run, row and push the sled in one workout.
Build the workout from blocks. Start with heavy sets, then add an EMOM, AMRAP, Tabata or a circuit of stations counted in meters or calories. Strenos runs each block by its own rules and buzzes your wrist at every round change. It all saves as one workout, in your log and in Apple Health.
Strength workouts are free for good, and you get 3 metcon or hybrid launches a month. No ads, and nothing you log ever gets deleted.
On a computer? Scan with your iPhone
Five formats in one workout and one log.
Go from a heavy squat to a burpee finisher in the same workout. The app runs the clock, counts the rounds and times your rest.
Focus on the bar. The math is done.
Every set is planned to the kilo and every rest to the second.
- 20
- rounds in one superset
- 0.5
- RPE steps, from 6 to 10
- W
- warm-up sets, kept apart from working sets
- A drop set after any working set
- Rest set per exercise, up to 30 min
- Reps, minutes, kcal or meters
The clock runs the workout. You just move.
Each interval can have different moves and a different length.
- 5
- moves per interval, and each interval can differ
- Every
- interval can run its own length, from 30 s to 10 min
- 100
- intervals, or no limit
- Works for E2MOM too
- Reps, kcal or meters for each move
Beat your last round.
Set a time cap, or switch it off and keep going.
- 0
- rounds to count in your head
- 3
- round splits: current, last and best
- 6 h
- longest cap, starting from 1 minute
- Calories, weighted reps and meters in one round
You count reps. The app counts rounds.
Classic 20/10, or set your own work, rest and sets.
- 20/10
- classic, or your own split
- 5 s
- steps for work and rest
- 100
- rounds and 100 sets
- Up to 30 min rest between sets
- Moves rotate every round
Change every lap. The app remembers.
Stations, laps and rest, set up exactly the way you run them.
- Every
- lap gets its own moves and rest
- 100
- laps, or no limit
- 0
- reps lost: a partial lap still counts
- Every lap time is saved
Barbell and metcon in one workout, without a second app.
Run any of the five formats back to back, in any order.
- 5
- formats in one workout
- 1
- entry in your history for the whole workout
- +
- finisher you can add mid-workout
- Drag blocks to reorder
- Run blocks out of order on the day
- Pick rest between blocks on the spot
- Rate effort after each timed block
How a hybrid workout goes
From the first heavy set to the last round, it's one workout in one log.
-
01 / 04
Build it once
Put the blocks in the order you want and count each move the way the machine shows it: reps, minutes, calories or meters. Each block keeps its own timer, rest and rounds.
-
02 / 04
A timer you can read across the gym
Tabata, EMOM and AMRAP fill the screen with the round, the time, your heart rate and the next movement. Circuits run set by set, like strength work.
-
03 / 04
Eight timers for when you just need a clock
Stopwatch, countdown, Tabata, EMOM, AMRAP, boxing rounds, metronome and yoga all work outside a workout, each with its own sound cues.
-
04 / 04
Today's workout shapes tomorrow
Every finished workout counts toward your readiness score, and Strenos explains each factor in plain words: recovery, load ratio, sleep and your CNS reserve. Push on a good day, back off on a bad one.
Feel every round change on your wrist.
Start on iPhone. The watch shows the round, the time and your heart rate, and every change has its own buzz: work, rest, round done, finish. You rate your effort right there, without picking up the phone.
Two apps or one
| Topic | A timer app plus a lifting log | StrenosOn iPhone and Apple Watch |
|---|---|---|
| Where the workout lives | Lifts in one app, the finisher in another | One workout from the first set to the last round |
| Units | Minutes get logged as reps, or not at all | Reps, minutes, calories and meters, each in its own unit |
| The timer | You start it by hand between blocks | Built into the block and set to its rules |
| Effort | One number for a heavy squat and a burpee AMRAP | RPE for lifts, an effort score for timed work |
| History | Two logs to add up | One log and one set of charts |
Hybrid training questions
Is hybrid training free?
Strength workouts are free for good. On top of that, each month you get 3 launches of metcon or hybrid programs and 2 timed blocks in a Quick Workout. The stopwatch, countdown and Tabata are free, and the other timers get 10 launches in total. Plus removes every limit.
Can I run an AMRAP with no time cap?
Yes. Turn off the cap and the clock counts up until you stop. A circuit can run with no lap limit the same way.
Do the timers run on the watch by themselves?
The watch mirrors the timer on your iPhone and shows the round, the time and your heart rate. You start the workout on the phone.
Can I add a finisher mid-workout?
Yes. Add a block mid-workout and it goes into the same log.
Does it show up in Apple Health as one workout?
Yes. The whole session goes to Apple Health as one workout. If you wear an Apple Watch, it includes your heart rate and calories too.
Does Strenos track runs with GPS?
No. A run goes into the workout as minutes or meters, the way your treadmill or track shows it. For GPS pace and routes, keep using your running app.
Your next set is already worked out.
Strenos runs five programs on iPhone and Apple Watch. You log sets on your wrist, and the weights are ready before you chalk up.
Free on the App Store.