Help & Guides

Library

Create & organize workouts

Workouts are training plans you build once and run anytime. Open Workouts to switch between Mine and Saved, search your library, and group plans into collections.

Build a workout

1. Tap + to start a new workout
2. Add a title, caption, specialties, and an optional cover (photo or color)
3. Build with blocks — the sections that make up the session
4. Add timing tips and choose Apple Watch metrics per block if you want
5. Set visibility to public or private

Block types

• Text — freeform notes or coaching cues
• Exercises — an exercise list with optional prescription, rounds, and target time
• Intervals — timed segments that repeat across rounds (see below)

How interval blocks work

1. Build one round of timed pieces (name, duration, optional pace/effort). Rest inside a round is just another timed piece.
2. Set how many rounds that sequence should repeat.
3. Optionally add rest between rounds (0 seconds = back-to-back).

Example: 1 min Zone 2 run → 1 min Zone 4–5 run, then choose rounds and rest between them.

Public vs private

• Public — visible on your profile and in Search; can be attached to posts
• Private — stays in your library until you publish; cannot be attached to posts

Collections

Collections are optional playlist-style folders under Mine and Saved. The same collections appear in both tabs. Membership is separate from the workout itself — deleting a collection never deletes or unsaves the workouts inside it.

Session preview

Preview before you start

Open any workout to see the session preview: cover, duration, specialties, community rating, and every block in order — warmup, main work, accessories, and more. This is your last look before the countdown.

• Blocks are sections of the session
• Rounds repeat an exercises or intervals list
• Target time is a guide, not a hard stop (except timed formats like AMRAP or interval clocks)
• Community rating shows after athletes finish and rate the workout

After you finish

• Completed library sessions land on the History tab, under Workouts completed
• You can rate someone else’s workout 1–5 stars (not your own, and not Smart Timers). One rating per athlete per workout — you can update it next time
• Share a session card as Full session, Workout only, Time highlight, or Checklist via the system share sheet (Share exports the style you have selected)
• From the feed you can also publish a completed session post that shows your run summary (see Feed)

Live session

Train in real time

From session preview, start the session. Stantia runs block by block: check off exercises, track rounds, and use pause / resume / restart when you need them.

• Complete a block when its exercises (or timer) are done
• Flow: preview → countdown → active session → completion summary → optional rating and share
• An active session banner stays visible when you leave Train mid-session; on iPhone, Live Activity can show on Lock Screen / Dynamic Island

History

History is its own tab. It lists completed Train workouts and Other sessions, plus insights (Hybrid Index and an activity view). Open + there to log a session you already finished.

On that tab you’ll find:

• Activity — a year grid of daily training minutes (accent intensity)
• Workouts completed — full Train runs of library workouts
• Other sessions — editable freeform logs (title, notes, specialties, date; duration optional to save, but required to count toward History metrics and Hybrid Index). Finished Smart Timers save here automatically

Each finished session can include notes, calories, and — when the specialties include running, swimming, cycling, hiking, rowing, or kayaking — distance and pace. Swim pace is per 100 m. Rowing and kayaking pace is per 500 m. Running, cycling, and hiking use pace per km.

Share an Other session as an image card from session detail (Highlight, Metrics, With notes, or Minimal). Deleting an Other session detaches it from linked posts (photos and caption stay); posts that only shared that session are removed.

From a finished session you can invite mutual followers without posting. If they accept from Activity, they get their own copy in History. A collaboration copy shows their avatar in front of yours.

Live Activity on iPhone

While a block timer is running, Stantia can show a Live Activity on the Lock Screen and Dynamic Island — workout title, block progress, and a large elapsed or countdown clock. Pause, resume, or cancel from there; cancel asks you to confirm because ending drops progress in that session.

Want wrist metrics while you train? See Apple Watch below.

Optional metrics

Apple Watch

Pair your Apple Watch to monitor performance while you train. Metrics are optional — Train works fully without a Watch. Stantia does not sell Health data or use it for advertising.

What you need

1. A paired, reachable Apple Watch
2. The Stantia Watch app installed on the Watch
3. Apple Health permission when prompted (heart rate, energy, distance, and workout data)

Manage Health access anytime in iPhone Settings → Health. Without a Watch or permission, sessions still run — you just won’t see live Watch metrics.

How a live session starts

The Watch companion does not start workouts on its own. Open Train on iPhone, start the session, and start the block timer. When the timer is running, Watch goes live. Idle Watch copy says “Start the block timer on iPhone.” The iPhone clock is the source of truth; elapsed time syncs to the Watch.

Metrics mode per block

When you build a workout, set Apple Watch metrics on each block:

• Effort — heart rate (bpm) and energy (kcal), plus time. Default for most hybrid / strength-style blocks.
• Distance — Effort plus pace and distance (great for run, bike, swim, walk). Pure locomotion specialty workouts often default new blocks here.
• Off — skip Watch metrics for that block only (useful for rest, notes, or strength blocks where you don’t want wrist data).

If a block has no mode set, Train treats it as Effort when Watch metrics are available. Quick timers also default to Effort.

What you’ll see

• Live — HR, Energy, and Time on Effort blocks; Distance blocks also show Pace and Distance on iPhone and Watch
• Paused — metrics pause with the session (“Metrics paused”)
• Summary — after you finish, rollup stats (avg/max HR, energy, and pace/distance when captured) can save with the session on this device, upload to Stantia’s servers when Upload Watch metrics to cloud is on in Settings, and write the workout to Apple Health

Watch controls

• Pause / Resume mirror Train on iPhone
• End on Watch ends Watch metrics for the current block and pauses Train on iPhone (with confirmation)
• Restarting a timer to idle stops Watch metrics until you start the block timer again

There is no iPhone-only HealthKit fallback for live metrics — no Watch means no live wrist metrics. That’s intentional: Train stays usable either way.

Quick timer

Train with smart timers

Need a clock without building a full library workout? Open Train and use Smart Timer (or the quick-start cards). Preview the setup, then go.

• Free — open count-up until you stop
• Timer — set a duration and count down
• Intervals — alternate work and rest for N rounds (adjustable in the UI)
• EMOM — every minute on the minute: finish the work before the next beep
• AMRAP — one countdown; as many rounds/reps as possible before the cap

Quick starts above the timer preset common sessions: Run / Swim / Ride (Free + Distance metrics) and Strength (Free + Effort). Finished Smart Timers save automatically under History → Other sessions (title, duration, optional Watch distance, notes; specialties editable later).

Smart Timers are not library workouts and are not rateable. They use the same pause / resume controls and optional Watch metrics when your Watch is ready. Share them from History or attach a completed run to a feed post — not as a Library workout attach.

Insights

Discover your Hybrid Index

Hybrid Index (0–100) shows how hybrid your training is in a selected period — 7 days, 30 days, 90 days, or all time. Find it under Train insights.

It measures specialty balance, not duration, intensity, or calories. Each completed library workout and each timed Other session (with duration) counts toward every specialty it includes.

How the score is built

• Balance (up to 70) — how evenly workouts are distributed across specialties
• Diversity (up to 30) — how many distinct specialties you train; four or more unlocks the full diversity bonus
• Full hybrid (100) — roughly four specialties at about equal frequency (~25% each)

Athlete ranges

• Specialist — one specialty
• Developing hybrid — 0–34
• Dual discipline — 35–54
• Hybrid builder — 55–74
• True hybrid — 75–99
• Full hybrid — 100

Insights also show specialty split and volume trends so you can see where your mix leans — use it as a compass, not a judgment of effort.

Private circles

Train with a crew

Crews are private circles for gym partners and friends. Posts stay inside the crew. They do not appear on the Home feed.

• Create a crew with a name, cover, and description, then invite mutual followers
• The conversation shows others on the left and your posts on the right. Swipe a message right to reply
• Share a caption, photos, and an optional session or library workout. Mention members with @username, or notify everyone else with @everyone
• Admins can invite, promote other admins, remove members, and edit the crew. Anyone can leave
• The charts icon opens the weekly ranking: members ordered by last week’s training time and session count. Admins choose all specialties or a subset. You can browse past weeks and an all-time board of 1st, then 2nd, then 3rd places

Community

Connect through training

The feed is where athletes share progress, ideas, and workouts. Follow people you want to train beside — your feed shows their posts plus yours.

Creating a post is a short multi-step flow (same chrome as New workout): Content (photos + caption) → Attach → Publish. Each part is optional, but the post needs at least one of caption, photos, or a valid attachment.

What you can attach

Pick at most one attach type per post:

• Library workout — a public workout from your library, or one you’ve Saved from another athlete (great for recommending training). Private library workouts cannot be attached.
• Completed workout — a Train History run (including Smart Timer). On the post, viewers see a Completed workout banner; open detail for Post / Resumen (Time-highlight summary) and Open workout when the source still exists.
• Other session — pick an existing History → Other session, or create one while posting. Shows as a Completed session banner and opens Session resume.

• Photos: up to 10; choose 4:3 or 4:5 once for the whole post, then crop each photo
• Tap a photo to open a fullscreen gallery: swipe between that post’s photos, and pinch or double-tap to zoom. Double-tap a photo in the feed still likes the post
• Like (including double-tap), comment, reply to a comment, save, and share posts. Type @ in a caption or comment to mention an athlete you follow
• Use Search for athletes, workouts, and specialty filters; Ranking shows monthly top athletes (top 100 earn a profile badge)
• Activity notifies you about likes, comments, replies, mentions, follows, saves, crew invites, and when someone recommends your public workout or shares a completed run of it. Push notifications can mirror those events when the app is in the background. Turn push off in Settings; the inbox still works

Save workouts from the feed or Search to pull them into Saved — then attach them when you want to recommend them.

Collaborate on a post

While creating a post, or later from Edit post, you can invite mutual followers. The post stays yours and only you can edit it. Invitees get an Activity notification that opens the post. Declining is silent and closes the invite. Accepting adds their name, shows the post on their profile, and, when the post includes a session, saves an independent copy in their History. They can edit that copy without changing yours. Leaving removes them from the post and deletes that copy.