Is it compatible with Android and iOS?
Yes, including also tablets. Android from Jelly Bean 4.1.0 and iOS from 10.4. Download the app from the App Store (iOS) or the Google Play (Android):
How to create a new user?
If it is the first time that we enter the App, we must click on the text where it says Register ‘and fill in the requested information. If you have already logged in and want to change user, go to the section `User ‘by clicking on the user icon and press the` Close session’ button.
I forgot my password, how do I recover it?
On the Login screen press the button ‘Forget my password’. Enter your email and you will receive an email where they give you instructions to reset your password. If you do not receive the email, check that you are connected to the internet and not to the encoder, and that you have entered your email correctly.
How to link the App with the encoder?
In the First Steps section we have detailed how to make the link in more detail. Once the app is downloaded and with a user created, we can start using the app and the encoder. To link them, we go to the “Settings” of our phone and select `Wifi.” Click on Speed4lifts_XXX and enter the password ‘123456789’(without quotation marks).
How to perform a training?
To start a new training, we go to the central tab “New Training” and press Start, The first time we enter we will see everything in white since we have not made any series. Click on “Start” and check if we are connected to the encoder. If “Connected” appears in green, we can start. If not, check any of the previous steps or go to First Steps to learn how to link the encoder. When we have finished that series, press “END”. We see how the series we just did appears.
What are each of the new training sections?
1.- Maximum 1RM of the session: of all the series and repetitions that we have made in that exercise, the highest estimated 1RM.
2.-Intensity of the best repetition of all training. The intensity is the% RM that this load has assumed.
3.-Once we know our maximum 1RM (point 1) we enter the percentage with which we want to work in that session (for example 80%) and we calculate the weight to be lifted (point 4)
4.-Load to throw in base to point 3.
5.-Set of series and repetitions that we have made in the session. In order: a) average velocity or vmp [m/s] b) peak velocity [m/s] c) power [w] d) ROM [cm] e) 1 estimated RM of each repetition [kg].
What happens if I turn off the encoder in the middle of a series?
If we do it in the middle of the series, in the velocity screen, we will see after the seconds that the state becomes “Disconnected” with which it will not pick up any repetition, but those that the mobile phone has picked up will not be lost time to turn off.
Can I turn off the encoder between series?
Yes, you can turn off the encoder between series and series or at breaks, saving batteries. Keep in mind that it is possible for mobile to connect to other available WIFI networks while the encoder is off, so in that case, you will have to reconnect it manually before starting the next series.
How to hook the encoder to the bar, distinguish between exercises
If in an exercise we see that the eccentric phase is taking us instead of the concentric phase, it is because we have hooked it badly to the bar. The correct way to use it is to first hook the encoder to the bar, whatever the exercise, and then we start to start that series. At the moment we give it to start, the encoder is ready to start the series, if in that moment we hook the encoder to the bar we will be tricking you with a movement that is not the one that is expected, with what its reading will be wrong. In the case that we do not use the app, when hooking the encoder to the bar, for example in abs, we will have the same error described. To work correctly, we must:
1. We hook to the bar
2. We select the exercise with the encoder buttons.
1°. We hooked to the bar.
2º. We press Start If we continue making series, it is best to leave the encoder hooked and not remove it.
What is the ROM filter and how to adjust it correctly.
The ROM filter has been created to discard ghost repetitions or movements that we do not want to count, for example, remove the bar from the rack and walk several steps back. To do this, the value that we enter in the section “ROM Filter” for each year, will determine from how many centimeters we start to count the exercise. For example, if we put in Squat 20cm, any movement less than 20cm will be discarded and will not count as repetition.
IMPORTANT: if our squat has an average of 40-50 cm of ROM, we should adjust the filter (if necessary) to a much lower value, for example, 30cm, since if we adjust too much, for example by setting 40cm, the repetitions of 38 or 39cm will not pick them up.
It does not pick up reps, What is happening?
As explained in the previous section, it is possible that your ROM is very close to the filter. By default the filter is set at 20 centimeters. Make sure that the ROM filter is quite less than the ROM average of your repetitions in each exercise.
What makes the button eccentric activation?
With this option activated we can see the same data of both the eccentric movement and the concentric movement.
What is intra fatigue and fatigue in between?
Both fatigues are measured in percentage, that is, percentage of loss of velocity. In the case of intra series velocity, it refers to the loss of velocity that occurs within the same series, from the first repetition, or the fastest repetition (in some cases it is not the first) to the slowest. Having it enabled allows the app to warn us with a beep when we reach the desired fatigue.
Regarding fatigue between series refers to the loss of velocity that occurs from the fastest series of all training to the slowest series.
How is intra- and inter-series fatigue used?
Regarding intra fatigue, we simply set a percentage of velocity loss in percentage, for example, 10%, and the app will warn us in the middle of the series (if we have activated the sound mode and high volume) with a beep and putting the repetition in red color. For the fatigue between series, a percentage of fatigue (eg 15%) and the velocity that has been the fastest in the series (eg 0.68m/s) are established first. This gives us a stop velocity of 0.58 m/s. When we make a series in which we are not able to reach in any of the repetitions, a velocity of 0.58 or greater, we must stop our training. In this case there is no auditory feedback.
How can I estimate my 1RM?
The estimation of the 1RM is made based on your Force-Velocity profile (F-S). By default we have a created F-S profile (Spanish F-V). To estimate our 1RM we need to perform a survey with a weight at our maximum intentional velocity. The estimate will be more accurate the heavier the load we lift. When performing a repetition we will see our estimated 1 RM for that weight and that velocity.
I do not hear auditory feedback, how to activate it?
Activate the sound mode of your phone (left tab on iPhone) and turn up the multimedia volume. Go to “New Training” and click on the gear. Activate “Auditory Feedback”.
How to train with my optimal load in each session?
Once we know what our 1RM is, we can adjust the optimal load for that session. For example, if we are programmed to work with our 80% of the 1RM, we first need to know what our 1RM of that day is. After having warmed up, in the approximation series, we performed a repetition at maximum velocity as we explained in ‘How can I estimate my 1RM’. In the text entry “Percentage of work” we would enter 80%, which will give us the burden to raise based on our 1RM maximum of that day.
How to save my training data?
Once we have finished the training, press “END” and we will see the summary screen of the training, where we can see what we have done in each exercise. By pressing “Save” we will have all the full training saved. If on the contrary we press “Discard” we will discard all the training. To go back we press the arrow to the left.
How can I see my past workouts?
In the tab “Progress” we can see the training history, both graphically and list. In the graph we are taught the peak shape of each day, that is, the 1 RM estimated higher than that session, which gives us an idea of how are the fluctuations of our performance session after session.
If we click on any item in the list we will go to the session in detail.
To erase any of the records, slide to the left (iOS).
How do I know if I am doing a proper training?
To know if training is being effective session after session you have to look at the trend of the “Progress” graph. It is normal that there is fluctuation between the shape peaks, hence velocity-based training is so important, but in very few cases will there be an increase in performance in a linear fashion session after session. What we have to fix our attention on is whether there is an uptrend among all the records, or on the contrary it is a bearish trend or without variation.
What are they and how to create RM equations?
A RM equation is a personal equation that serves to individualize the training of athletes. It allows us to know how the athlete behaves before different loads, and once known, to be able to predict what is the performance status in each of the training sessions, in order to apply the perfect and necessary stimulus to improve the most, avoiding overtraining and therefore injuries.
To create a RM equation, it is enough to do a progressive test with several loads until reaching our 1RM, that is, take 5 incremental loads up to 100% RM to know at what velocity we are able to lift them. All this from the frame of lifting the loads with a correct technique and at the maximum intentional velocity always, otherwise it will not be valid.
In our app we include some guidelines to make our RM equation easily and quickly.
The value R2 tells us how good or bad the line is. If the value is lower than 0.94 it means that the points are very separated from one another, and therefore it is not a good equation with which to predict our 1RM in subsequent sessions. It is possible that we have not heated or activated well, that the breaks have been insufficient or that we have not accelerated the bar as quickly as possible, and therefore, we will have to repeat the test.
What’s the use of `I already have an equation’?
You may already use an encoder or other VBT technology, so if you already have an equation, you can put it directly to not create a new F-S profile.
If you do not already have an equation of this type, we recommend that you do not enter anything in these fields.
How to know whether or not to create an F-S profile
In the app are included default equations in almost all exercises. In exercises such as Press Banking, abdominals, dead weight, and rowing, the equations approach in most cases the needs of almost all athletes, but they are still population averages. In the other exercises the equations are less precise and in some cases, very imprecise. In either of the two situations, we have to assess the risk/benefit of realizing our own equation. If we have the necessary resources to make the profiles, the best thing is to carry out those exercises that we are going to use in the preparation. To know if a generic equation is suitable or not for us, we can contrast the estimated 1RM that the app gives us with the real RM, either by raising it or indirect estimates such as RPE.
What exercises can be done?
You can quantify any type of movement, either on the vertical or horizontal piano, whether or not they appear in the app. You can also quantify unilateral exercises, with kettlebells and even in assisted machines.
The only movements that are not considered are the pendular: if we are interested in knowing the peak velocity at each moment of time in a pendular movement, we will have to choose another type of technology, since this is not the purpose of the encoders. See more detailed in the Encoder section.
What is the ‘Test’ exercise?
The ‘Test’ exercise is a free exercise where both the eccentric and concentric phases are quantified. The objective is to be able to visualize velocitys of complex exercises like a clean and jerk or a complete snatch, where we can be interested to see different phases of the movement, from the pull, like the squat or the jerk.
How much weight should I put on exercises with body weight as the pull ups?
The weight to enter is the body weight + the ballast. When you estimate the 1 RM, the result is body weight + ballast, so if we want to know what weight to put on we have to subtract the body weight at 1RM estimated.
How to perform more exercises that are not in the app?
The app would be updating with more exercises until a fairly complete repertoire. In any case, we propose a way to be able to quantify any exercise that does not appear in the app:
Imagine that we want to perform a kettlebell swing (it does not appear in the app). Instead we can select an exercise with a pattern of similar movement, that is, that the phase we want to quantify is the first that occurs, for example, the dead weight (first comes the concentric phase and then the eccentric phase, the reverse in a squat). To eliminate the first small impulse that we give back to start the swing, we can adjust the ROM in ‘ROM Filter’ and put a measure higher than the small impulse but lower than the full swing. In this way we will be tracking an exercise that is not in the app. We have to keep in mind that for this type of exercises, we should not save data, since otherwise we will be putting data from different exercises in oneself and we can make mistakes.
Do I need to always use the app?
No, that’s why the Speed4lifts encoder has an OLED screen with several exercises. We just have to keep in mind that if we do not connect the encoder with the app, the surveys we make will be lost when the encoder is turned off or when the exercise is changed with the buttons on the device. With the app we can get much more out of the encoder, like saving records for later visualizing them, estimating our 1 RM, programming fatigue, etc. As a recommendation, the warm up surveys or any test that we want to do that does not require estimating 1 RM, fatigue or we want to save that value, it is much more comfortable not to use the mobile application and to guide us with the screen of the device.
Can I export my data to the computer?
No, the data cannot be downloaded to the computer automatically.