Training

Cardio

• The Cardio page lists sessions with totals, distance over time and average pace. Filters: All / Live (outdoors) / Treadmill and All / Run / Walk.
• Opening a session shows the route map, heart rate, speed, cadence, elevation, per-km splits and heart-rate recovery after stopping.
• Advanced analysis: time in heart-rate zones Z1–Z5, grade-adjusted pace (GAP), normalised pace (NGP), efficiency, cardiac drift (decoupling: the lower, the better the aerobic endurance) and session load.

Route replay

For sessions with GPS, Cinematic replay retraces the workout on the map in 15, 30 or 60 seconds, with distance, pace and heart rate overlaid. ● Record creates a video you can download or share with the athlete. The map needs internet.

Strength

• The Strength page shows sessions, weekly volume, exercises, distribution by muscle group, tonnage over time and the exercise table. Click an exercise name to open its progression.
• Opening a session shows duration, time under tension, work/rest ratio, completion against the plan, the timeline and heart rate.
• Compare with previous session puts two sessions of the same workout side by side.

Entering loads by hand

If the backup does not include the weights used, you can add them and unlock tonnage and estimated one-rep max (1RM).

1. Open a strength session → Loads (manual entry) box.
2. For each exercise enter the Weight (kg) and, if different from the plan, the actual reps. The estimated 1RM appears straight away.
3. Press Save loads.

The weight applies to every set of that exercise in the session.

Training plans: creating and sending to the athlete

On the Strength and Cardio pages, Plans tab, you will find the athlete's plans: the ones they created and the Active plan suggested by the app.

1. Press + New plan, or Duplicate or Edit on an existing plan.
2. Strength: give it a name, group exercises into blocks with a number of Rounds; for each exercise set sets, reps, load, work time and rest time. Blocks and exercises can be reordered by dragging the ⠿ handle.
3. Cardio: give it a name and add steps with duration, speed and incline.
4. Press Save.
5. To send it to the athlete: Athlete settings → Export backup (Cronowiz round-trip) → Export .cwbackup (with a passphrase if you like). Send the file to the athlete, who imports it in the app.

Following a session live

1. The athlete starts a live room in the cronowiz app and gives you the code.
2. Open the athlete → Live, type the code and press Observe.
3. You see exercise, set, reps, load and heart rate in real time, or speed, pace and map if they are running. With a microphone you can talk to each other; Mute turns it off.
4. Press Stop to end.

Live data is not saved: the full history arrives with the next sync. Internet is needed, and the program must be allowed to use the microphone.

Measurements

The Measurements page collects body weight, circumferences (neck, waist, hips, arms, thighs…), HRV and heart-rate recovery tests, each with latest value, change, trend and table. Measurements are taken in the cronowiz app and arrive with the backup: they cannot be entered by hand in Studio.

Video analysis

Video analyses are done with the cronowiz app on the phone; Studio collects the results and shows them over time.

• VBT: bar speed per rep, velocity loss, training zone, load-velocity profile and estimated 1RM trend.
• Form-check: technique score from 0 to 100, most frequent errors and progression over time.