IronScript Docs

Continue offline, or sign in

The very first screen lets you choose how your data is stored.

How to use it

1. Tap Continue offline to keep everything on this device.
2. Or tap Sign in with Google to back up and sync across your devices.
3. Switch either way later in Settings. Your on-device data carries over when you sign in.

Put it to work: start offline to try it, sign in when you want a backup.
Why: signing in also unlocks the optional AI and Friends features.

Set it up the way you like

Make the app yours before you start logging.

How to use it

1. Tap your profile photo in the top bar to open You, then Settings.
2. Set your units, the first day of the week and the dashboard order.
3. Turn AI and Friends on or off to taste.
4. Then add a Workout, Routine or Timer from the bottom bar and star your favorites.

Put it to work: set units and defaults once, then forget them.
Why: every screen follows these, so a minute here saves time later.

Training calories feed your food goal

A workout, routine or timer can top up how much you may eat that day.

How it works

1. When you finish a routine or timer, the done screen asks how many calories you burned. Type it, or let AI estimate it.
2. For a strength workout you enter the burn on the workout summary.
3. With Settings › Nutrition › Count workout and activity calories on (the default), that burn is added to the day.

Put it to work: log your burn so a hard session lets you eat a bit more.
Why: the Nutrition day then shows a burned line and a higher goal.

It all rolls up on Home

Everything you log feeds the dashboard and the coach.

How it works

1. Home’s This week and the IronScript AI recap are built from your workouts, calories, protein, mood and weight.
2. The more you log, the more useful both become.

Put it to work: star a routine or timer to pin it to Home, and set an Active day on Nutrition to nudge one day’s goal.
Why: AI (photo, barcode and the coach) is opt-in and needs sign-in. Offline keeps it off and your data local.

Your daily dashboard

One screen that sums up today and gives one-tap shortcuts into the rest of the app.

How to use it

1. Tap a card under Favorites to start that routine or timer right away.
2. In Nutrition, add food fast with the barcode, photo or plus button.
3. Under Workouts, tap today’s scheduled workout to start it.
4. Tap a face under Your day to log your mood in one tap.
5. Keep your Streak alive by logging anything each day, a workout, some food, your mood or a weigh-in.
6. Collapse or reorder the sections so the ones you use sit on top.

Put it to work: star the two or three things you do most so they are always one tap away.
Why: the This week card and the coach are built from what you log, so a quick daily habit keeps every insight accurate.

What is on for today

The workouts scheduled for the current weekday, each ready to start.

How to use it

1. See every scheduled workout with its exercise and set count.
2. Tap the play arrow to start one and log it set by set.
3. Use the arrows by the date to look at another day.

Put it to work: schedule your split across the week so the right session is always waiting here.
Why: it removes the daily decision, you just open the app and press play.

All your workouts

Your full library of strength workouts, scheduled or not.

How to use it

1. Tap Add workout to build a new one.
2. Open any workout to edit it, run it, or star it as a favorite.
3. Each card shows its scheduled days and exercise count.

Put it to work: keep a handful of reusable workouts and schedule them on set days.
Why: a workout is a template, running it logs the real session without changing the plan.

Every move you have trained

A list built from your history, one row per exercise you have actually done, each with its own trend.

How to use it

1. Search or sort to find a lift.
2. Tap one to open its progress trend over time.
3. Watch weight and reps climb session by session.

Put it to work: check a lift before you train it to see last time’s numbers and beat them.
Why: progressive overload is the core of strength, this is where you see it happen.

A built-in exercise library

A browsable list of exercises grouped by muscle, with names and modes ready to drop into a workout.

How to use it

1. Search or scroll the muscle groups.
2. Open the library from inside a workout to pick a move and pre-fill its name and type.

Put it to work: reach for it when you are stuck for ideas or want the correct name and muscle tag.
Why: consistent names keep your trends and the muscle heatmap accurate.

Ready-made workouts

Starter workouts grouped by level, from beginner full-body to advanced splits.

How to use it

1. Browse a category and preview a template.
2. Create a new workout from it, or add its exercises to one you already have.

Put it to work: start from a template on day one, then tweak it to fit you.
Why: it saves building a plan from scratch and gives a sensible structure.

One lift over time

The trend for a single exercise, with a chart and every set you have logged for it.

How to use it

1. Switch the metric between estimated 1RM, top set weight and volume.
2. Read the Latest and Best cards, then follow the line as it climbs.
3. Scroll the session by session breakdown, and sort by newest, oldest or best.

Put it to work: check a lift before you train it, then aim to beat the last numbers.
Why: this is where progressive overload becomes visible, one exercise at a time.

Every session you finished

A dated log of completed workouts, with what you did and the calories you burned.

How to use it

1. Scroll your past sessions, newest first.
2. Tap one to review the sets, reps and weight you logged.
3. Adjust its burned calories if you need to.

Put it to work: glance back to check your volume and consistency week to week.
Why: history is the raw material for your trends, the heatmap and the weekly recap.

Build a workout

The editor where you name a workout, schedule it, and add exercises with sets, reps and progression.

How to build it

1. Name it, set Scheduled days, and keep Active on so it shows on Home.
2. Optional: turn on Multi-week program to track Week X of Y.
3. Tap Add exercise, then set the type (Reps, Timed or AMRAP), sets, reps or work, weight and rest.
4. Add a muscle group, auto-progression, notes or a tutorial link per exercise.
5. Tap Save workout, or Save & start to train it now.

Put it to work: build your split once, schedule it, and let Home serve it up.
Why: editing the plan never rewrites past logs, so you can refine it freely.

Log a session set by set

The run screen walks you through each exercise, logging your reps and weight with a rest timer between sets.

How it works

1. Enter reps and weight for the active set, then tap Log set.
2. Add an optional RPE to note how hard it felt.
3. Rest counts down automatically, then the next set becomes active.
4. Skip a set or exercise whenever you need to.

Put it to work: log honestly as you go, the numbers feed your progression suggestions next time.
Why: finishing saves the session to History and, with the setting on, adds your burn to that day’s food goal.

Load the bar right

A helper that shows which plates go on each side of the bar for a target weight.

How to use it

1. Open it while you log a set on the run screen.
2. Set the bar weight and the plates you own.
3. Read the per side plate breakdown for your target.

Put it to work: use it for big barbell lifts so you rack up the right load fast.
Why: no mental maths mid set, just match the plates it shows.

Your session at a glance

The screen you get when you finish a workout, before it saves to History.

How to use it

1. See duration, total sets, completed and skipped exercises, and total volume.
2. Check personal record badges for any new bests, including estimated 1RM.
3. Tag the muscle groups you trained, then add the calories you burned or let AI estimate them.
4. Adjust the date, share it, then tap Done to save it to History.

Put it to work: take ten seconds here to tag muscles and log your burn.
Why: those tags feed the muscle heatmap, and the burn tops up that day’s food goal.

Guided, follow-along sessions

Your list of routines, circuits that play themselves with countdowns and audio cues.

How to use it

1. Tap Add routine to build one.
2. Open a routine to edit, run, star or export it.
3. Tap Start for a hands-free circuit.

Put it to work: use routines for HIIT, mobility or warm-ups where you want your hands free.
Why: the runner keeps time for you so you focus on moving, not the clock.

Your routine runs

Every finished routine, with its date, duration and calories burned.

How to use it

1. Scroll past runs, newest first.
2. Tap a run to re-estimate its calories or change its date.

Put it to work: keep an eye on how often you get a circuit in.
Why: these burns top up your nutrition goal on training days.

Build a routine

The editor for a guided circuit, with a prep, work and rest time per exercise.

How to build it

1. Name it and set Global rounds, plus the rest between rounds.
2. Tap Add exercise, then choose Timed (auto-advances), Reps or AMRAP (wait for a tap).
3. Set work or reps, prep, rest between sets and rest after exercise.
4. Tap Save routine, or Save & start.

Put it to work: chain moves into a smooth circuit and let it drive the pace.
Why: timed steps advance on the clock, so a whole session runs hands-free with audio cues.

A hands-free circuit

The runner counts down each step, speaks the next move and advances automatically through every round.

How it works

1. Follow the big countdown and the colour for prep, work and rest.
2. Timed steps advance on their own, tap done for rep and AMRAP steps.
3. Pause, skip or stop from the controls.
4. At the end, enter the calories you burned.

Put it to work: prop your phone up and just follow along.
Why: the run logs to History and counts toward your daily burn.

Interval timers

Your saved work-and-rest timers for EMOM, Tabata and HIIT.

How to use it

1. Tap New timer to build one.
2. Open a timer to edit, run or star it.
3. Start it for a full-screen countdown.

Put it to work: save a few go-to interval sets you reuse often.
Why: one tap starts a precise, repeatable interval with no setup.

Your timer runs

Every completed timer, with its date, duration and calories burned.

How to use it

1. Scroll past runs, newest first.
2. Tap a run to re-estimate its calories or change its date.

Put it to work: track how much interval work you rack up.
Why: the burn feeds your nutrition goal, just like routines.

Build an interval timer

Set rounds, prep, work and rest, and optionally name an exercise per round.

How to build it

1. Set the number of rounds.
2. Set prep, work and rest seconds.
3. Optionally add exercise names to be spoken each round.
4. Save it, or start it right away.

Put it to work: dial in a classic set like 8 rounds of 20 on and 10 off for Tabata.
Why: a saved timer is instant next time, no fiddling mid-workout.

A full-screen interval

A big countdown with colours and beeps for each work and rest block.

How it works

1. Watch the round counter and the phase colour.
2. Beeps and optional spoken names cue each change.
3. Minimise it and it keeps running, on the web you can get a notification when it ends.
4. Enter calories at the end for longer sessions.

Put it to work: start it, put the phone down and go.
Why: short timers can skip the calories step, set the threshold in Settings.

Log food and hit your goal

Track calories and macros for the day against a goal you set.

How to use it

1. Add food by barcode, by photo (AI estimates it) or by hand.
2. Tick an item as eaten, use the plus and minus stepper to change the amount.
3. Watch the bar track the running total against your goal.
4. Log Water from the tile under the date with the +250 and +500 buttons.
5. Track your own drinks like coffee or soda, each with its own tile.

Put it to work: log as you eat, or pre-fill the day from a schedule and just tick items off.
Why: with training calories counted, a workout day raises the goal so you can eat a little more.

Reusable meal plans

Eating plans you follow on set days, each with its own items and daily targets.

How to use it

1. Tap New to build a schedule.
2. Set the days it applies and a daily kcal and macro target.
3. Add the foods you eat on that plan.
4. Switch to the Drinks tab to set up water and custom drinks.

Put it to work: make a weekday cut plan and a lighter weekend plan, both active at once.
Why: active schedules pre-fill your day and merge their targets into your Today goal.

Water and your own drinks

Track water plus custom drinks like coffee or soda, each with its own tile on Today.

How to use it

1. Open Nutrition, then Schedules, then the Drinks tab.
2. Turn the water tile on or off, or tap Add drink to make your own.
3. Pick how it counts, per drink or in ml, and set a default amount and goal.
4. On Today, use plus and minus on the tile, or tap it to type an exact amount.

Put it to work: add a Coffee drink at 125 ml a cup and tap once per cup.
Why: your drinks save per day and sync across devices, the same as water.

Your past days

A dated log of what you ate, with calories and macros per day.

How to use it

1. Scroll back through your days.
2. Open a day to see its items and totals.

Put it to work: review a week to spot patterns in your calories and protein.
Why: consistent logging is what makes the trends and the coach useful.

Weight, goal and progress

The long view for body weight and eating, and where your daily calorie goal is set.

How to use it

1. Log today’s body weight in the weight card, one entry per day.
2. Open Daily calories to set a goal from your weight, height, age and activity, or set a goal weight and pace.
3. Add your height for a BMI in Body composition.
4. Switch the period to see weekly averages of calories and protein.

Put it to work: set the goal once and weigh in a few times a week to keep it honest.
Why: the goal here drives the ring on the Nutrition day and the This week card on Home.

Build a meal plan

The editor where you name a plan, set its days and targets, and list the foods you eat on it.

How to build it

1. Name it and keep Active on, then pick the days under Applies on.
2. Set a Daily target for kcal, protein, carbs and fat, or tap Calculate.
3. Tap Add item for each food, with its quantity, unit and macros.
4. Tap Save schedule.

Put it to work: make one plan per eating pattern and let active plans pre-fill your day.
Why: a schedule saves typing every day and merges its target into your Today goal.

Log food by hand

The quick sheet for adding anything you eat, with tags, quantity and macros.

How to use it

1. Type the name and pick tags like Breakfast or Protein.
2. Set the quantity and an optional unit (100 g, piece, serving).
3. Fill kcal, or leave it empty and let the macros set it (4/4/9).
4. Tap Save.

Put it to work: keep it fast, tags and a rough amount are enough.
Why: it lands on today’s list and counts toward your goal right away.

Snap a photo, let AI log it

Point your camera at a meal and IronScript AI names the foods and estimates each one.

How to use it

1. Tap Take photo or Choose image.
2. Wait a moment while AI reads the plate.
3. Tick the foods it found to add them, then adjust if needed.

Put it to work: use it for meals out or anything you cannot weigh.
Why: it needs sign-in and is off in offline mode, since the estimate runs in the cloud.

Scan a product barcode

Look a packaged food up by its barcode and add it with the right macros.

How to use it

1. Tap the barcode icon in the Add item sheet.
2. Type the barcode number, or tap Scan with camera.
3. Pick the serving and add it.

Put it to work: fastest for anything with a label.
Why: barcode lookup and manual entry work for everyone, no sign-in needed.

Daily wellbeing check-in

A ten-second log of how the day felt, how much energy you had, and why.

How to use it

1. Tap a face from Awful to Great, then set your energy.
2. Pick reason tags (sleep, food, training, body, mind, life), add your own, and a short note.
3. One entry per day, tap again any time to update it.

Put it to work: log it at the same moment each day so it becomes a habit.
Why: mood and energy line up against your training and eating in Trends and feed the coach.

Patterns in your days

The calendar heatmap of your moods, plus a recap, a weekly trend and correlations.

How to use it

1. Read the calendar at a glance, each day is coloured by its score.
2. Check the recap for your average, best and toughest day.
3. Scan the insights for links like a better mood on training days.
4. Export your history to CSV from the top bar.

Put it to work: look for what lifts or drains you, then do more of what helps.
Why: these are patterns, not proof, but they point you at what to try.

Activity and calories burned

Every completed routine and timer run, recorded with its calories burned.

How to use it

1. Open the History tab on Routines or Timers to see past runs.
2. Each shows the date, rounds or exercises, burn and duration.
3. Tap a run to re-estimate its calories or change its date.

Put it to work: fix a wrong burn or backdate a session you logged late.
Why: these burned calories are what top up your nutrition goal on training days.

Log the calories you burned

The done screen after a routine or a timer, where you record the burn for that session.

How to use it

1. See the activity name and how long it ran.
2. Type the calories you burned, or let AI estimate them from a short note.
3. Tap Done to save the run to History.

Put it to work: add the burn so a hard circuit counts toward your day.
Why: with workout and activity calories on, that burn is added to your nutrition goal.

Your coach and weekly summary

A plain-language weekly recap built from your own data, with optional AI helpers.

How to use it

1. Read the This week summary any time: workouts, volume, PRs, nutrition, protein, mood and weight.
2. Sign in and turn on AI for an AI recap of what is going well and what to try next.
3. Use the two tools below to draft a program or a meal plan.

Put it to work: open it on a Sunday to see your week and plan the next one.
Why: the recap is grounded on what you logged, so it stays honest. AI is off offline and needs sign-in.

Draft a workout program

Answer a few questions and AI drafts a weekly training split you can save.

How to use it

1. Pick your goal, days per week, experience, equipment and session length.
2. Add an optional focus note.
3. Tap Generate program, review the draft, then save it as workouts.

Put it to work: use it as a starting point, then edit the workouts to fit you.
Why: it lands each day as a scheduled workout, so it shows on Home ready to run.

Draft a meal plan

Tell it your goal and AI drafts a day of meals you can save as a schedule.

How to use it

1. Pick your goal and meals per day.
2. Optionally set a daily calorie target and any preferences.
3. Tap Generate meal plan, review it, then save it as a nutrition schedule.

Put it to work: save the plan, then tweak items to your taste.
Why: it becomes an active schedule that pre-fills your day and sets your target.

Your workout timeline with friends

Follow friends by email, share your finished workouts on a timeline, and cheer each other on.

How to use it

1. Open Friends from the More menu, then add a friend by email on the Friends tab. They get a request inside the app, no email is sent.
2. Accept a request on the Requests tab to become friends both ways.
3. Finished workouts post to your timeline by default. On the done screen, turn off Show on Friends timeline to keep one private.
4. Set the default per workout in its settings with Share on Friends timeline.
5. Open the Feed tab to see what friends shared, then react with Fire or a fist bump and leave a comment. Tap a reaction again to take it back.
6. On Your shares add a short caption to a workout so friends know what it was about.
7. Your profile photo in the top bar shows a badge when friends react to or comment on your shares. Open it, then tap a notification to open that workout.
8. Reaching a new badge tier or level posts to your timeline too.

Put it to work: add a training buddy and let your finished sessions show up for each other.
Why: Friends is optional and friends only. Turn Friends off and friends stop seeing anything from you. Sign in with an email to use it.

Badges, tiers and your level

Earn badges across every pillar as you train, eat, hydrate and check in, and level up over time.

How to use it

1. Open Achievements from the More menu to see your level and every badge.
2. Each badge has tiers that fill up as you keep going, so there is always a next step.
3. Filter by category to focus on workouts, nutrition, water, mood or consistency.

Put it to work: pick one badge that is close and chase the next tier this week.
Why: badges reward the habit, not one big effort, so small consistent days add up.

Your all-time numbers

A hub of your lifetime totals across workouts, nutrition, water, body, mood and activity.

How to use it

1. Open the Statistics tab on the Achievements screen.
2. Scan totals like workouts done, volume lifted, days logged, best streak and calories burned.
3. Pull to refresh to recalculate from your latest data.

Put it to work: check it every few weeks to see the big picture of your progress.
Why: it counts everything you logged, so it is an honest lifetime scoreboard.

Your first screen

The choice you make on first launch, and can change later.

How to use it

1. Tap Sign in with Google to back up and sync across devices and unlock AI.
2. Or tap Continue offline to keep everything on this device, with no sync or AI.
3. Switch either way later in Settings, your on-device data carries over when you sign in.

Put it to work: start offline to try everything, sign in when you want backups and the AI coach.
Why: your data is yours either way, offline keeps it fully local.

The switches that change how it works

One screen for your account, display, navigation, AI and nutrition behaviour. The ones worth knowing:

Built-in guide, always at hand

The same explanations live inside the app, so help is never far.

How to use it

1. Open Settings › Help & user guide, or tap any ? icon on a screen to jump to that topic.
2. Browse topics for every part of the app.

Good to know: the guide is public, so a topic can be shared as a direct link without signing in.