Workout Notes is a single training journal for six areas that are usually split across five different apps: strength training, running and cycling, sleep, nutrition, body measurements, and the plan that ties them together. Everything is written to a SQLite database on your device, there is no account, and the app is fully usable with the network off.
Start with Getting started for installation, permissions and your first session. If you want to understand a specific feature, jump straight to its guide below.
How the app is organised
The bottom navigation bar has four tabs. Each one is a home screen for a domain, with tools and detail screens reachable from it. Tab state is preserved as you move between them, so a live workout or a half-filled food diary is never lost by switching tabs.
| Tab | What lives there | Guide |
|---|---|---|
| Workout | Dashboard with month stats and streak, quick start, exercise library, routines, progress, body measurements, calendar and run tracking | Strength training |
| Sleep | Nightly log, sleep monitoring, stage estimates, sleep goal and standalone alarms | Sleep & alarms |
| Nutrition | Day totals, meals by type, food library, saved meals, barcode lookup, targets and calorie trends | Nutrition |
| Plan | Periodization plans, phases, versioned targets, weekly check-ins and cycle comparison | Periodization |
The Plan tab is optional: you can hide it in settings if you do not use periodization, and the other tabs keep working exactly the same.
Pick a guide
Getting started
Install the app, decide which permissions you actually need, set units and theme, and log your first session.
TrainingStrength training
The live workout screen, set editing, RPE, rest and session timers, the exercise library, routines and session review.
TrainingProgress & goals
The four progress tabs, personal records, estimated 1RM, weekly volume, streaks, the yearly heatmap and weekly or monthly goals.
TrainingBody measurements
Eleven measurement types, time-of-day tagging, smoothed trends, rate per week, streaks and goal projections.
CardioRunning & cycling
GPS recording that survives a closed app, splits, elevation, best-effort times, route replay and stationary bike sessions.
CardioPlans, intervals & voice
The plan template catalog, the build wizard, VDOT-derived training paces, quick interval presets and voice coaching.
HealthSleep & alarms
Manual nights, the Android sleep monitor, how stages are estimated, dashboard metrics, alarms and wake-up missions.
HealthNutrition
Meal diary, food library and variants, barcode and label photos, saved meals, and how calorie and macro targets are calculated.
PlanningPeriodization
Phases, versioned targets, adherence metrics, weekly check-ins, projections and comparing one cycle against another.
ReferenceAI Coach
Connect your own OpenAI-compatible provider, what the read tools can see, and why every write is a proposal you approve.
ReferenceData, backup & privacy
Where your data lives, JSON backups and CSV exports, what a restore replaces, and which features touch the network.
ReferenceFAQ & troubleshooting
Short answers to the questions that come up most, plus fixes for tracking, notification and restore problems.
What runs where
Android is the most complete target. Background run tracking, sleep monitoring, alarms, barcode scanning and native voice coaching are implemented as Android foreground services, so they keep working while the app's UI is closed. Everything else is portable Flutter code.
On other platforms these features report themselves as unsupported rather than failing: the screens degrade, and manual alternatives (such as typing a sleep night by hand or timing a stationary bike session) stay available. Guides flag Android-specific behaviour with this badge.
Conventions in these docs
- Screen names match what you see in the app in English. If you use the app in Brazilian Portuguese, the layout is identical.
- Numbers and formulas are quoted as the app computes them. Where a value is an estimate rather than a measurement (calories, sleep stages, one-rep maxes, training paces), the guide says so.
- Default values are given in parentheses, for example rest timer (90 s).
- Anything that changes your data is called out explicitly, and destructive actions are marked with a warning.
Workout Notes is a logging and planning tool. Sleep stages, calorie estimates, training paces and body-composition figures are approximations produced from the data you enter; they are not clinical measurements and should not be used as a substitute for professional guidance.