Benchmarks

A benchmark is a repeatable test that ends in one number: your heaviest bench press, your max pull-ups, your 5 k time, how long you can hang from an edge. Progress keeps every attempt you log, works out your personal best, and draws the trend, so you can measure the athlete separately from doing the training. Benchmarks are private to you.

Where benchmarks come from

Every exercise offers its own tests. Open any exercise and scroll to its Benchmarks section. A strength exercise offers a one-rep max, a five-rep max, max reps, and max reps in 60 seconds. A static hold offers max hold time and max added weight. A cardio exercise offers a 1 k time, a 5 k time, a 12-minute distance, and max distance or duration. Nothing exists until you log a first attempt, so your benchmark list only ever holds tests you actually did. An exercise that works one side at a time gets a separate test per side, so an imbalance stays visible. For bodyweight moves the weight test is called Max added weight: a weighted pull-up record of 40 kg means 40 kg on top of you.

You can create your own. Tap New benchmark, name it, choose what it measures (weight, time, reps, or distance) and whether higher or lower is better, and optionally add instructions plus either an exercise or a protocol workout (a benchmark has one or the other, never both; picking one clears the other).

Curated tests are pre-written protocol tests shared with everyone, such as a 7-second hang on a 20 mm edge. The curated list is currently empty. The mechanism ships, the content is still being written.

Logging an attempt

  1. Open the benchmark and tap Log attempt.
  2. Enter the result in the unit the test uses, pick the date, and add a note if you like.
  3. Your personal best and the trend chart update on the spot.

Attempts never change after you save them, apart from their notes or deleting them. What a benchmark measures is locked once it has attempts, so a number in your history always means what it meant on the day. You can still edit the instructions or the attached workout. When you do, the history marks where the protocol changed with a dashed line, so a jump is never mistaken for a gain.

Assessments

An assessment bundles several benchmarks into one test day, in order. Tap Start assessment and Progress walks you through each test, letting you skip any. There is no combined score. Each benchmark keeps its own history, so the same pull-up test counts whether you did it alone or as part of an assessment.

What benchmarks do not do

  • They do not pull results out of your workouts automatically. You log an attempt on purpose.
  • They do not compare you with other people.
  • They do not normalise for bodyweight.

Where your data lives

Attempts are stored on your phone. When you are signed in they also sync to your account, so a reinstall brings them back. Deleting a benchmark archives it. A benchmark with history stays readable under Archived.