Runna
Running Plan
Owns running structure and guided 21K sessions.
Running + strength, connected
Your training.
A little clearer.
Open Runna for your run, Hevy to log lifts, and The Outsiders to review readiness. Apple Health is the local data hub.
Record once. Understand the whole picture.
A guide to my setup, without the extra dashboards.
Personal documentation · No health data collected
Start with your next step
What are you doing today?
Get context before you start.
Check the signals, then open the app for your session.
- ReviewThe Outsiders
See readiness and recent training load.
- Add contextWHOOP
Read recovery as a supporting signal.
- Open your sessionRunna or Hevy
Use Runna for your run; Hevy for your lifting record.
The signals inform you. You still make the training decision.
One run. One recording.
Keep the running plan and the recording in their own roles.
- Find the sessionRunna
Open the running plan and guided 21K session.
- Record onceApple Watch Ultra 2
Use your chosen recording app on the watch; avoid a second recording of the same run.
- Review laterThe Outsiders
Review training load after supported data reaches Apple Health.
Runna owns the running structure. A second dashboard does not need a second workout.
Make the next session easier to log.
Keep a useful record of what you actually lifted.
- Look backHevy
Check your previous sets, reps, and working weights.
- Log the sessionHevy
Record completed sets, reps, loads, and notes. Keep one workout recording owner.
- Review progressHevy
Compare lifting history. Use The Outsiders separately for readiness and training load.
Hevy owns the lifting record. It is not the readiness dashboard.
New to sets, reps, or RIR? Decode a workout ↓Look for trends, in the right place.
Review the record without copying it into more tools.
- Review the workRunna + Hevy
Look back at running sessions and lifting progression.
- Review the contextThe Outsiders + WHOOP
Use load and recovery as distinct signals.
- Zoom outWithings
Check body trends over time. Gentler Streak adds optional wellbeing context.
One signal, one place to interpret it. No extra dashboard required.
01 / The apps
One clear job for each tool.
Start with the role. The app is just where that part of the system lives.
Plan & log
The work you intend to do, and what you completed.
Hevy
Strength Log
Owns completed sets, reps, loads, notes, and progression.
Sets, reps & weight explained ↗Record & connect
One activity recording, with Apple Health as the local hub.
Apple Watch Ultra 2
Activity Recorder
Records activity once without owning the plan.
Apple Health
Local Health Hub
Routes supported data locally as the hub.
Review & understand
Separate signals, each with a clear purpose.
The Outsiders
Readiness Dashboard
Owns readiness and training load review.
WHOOP
Recovery Signal
Adds recovery context to training decisions without replacing the plan.
Withings
Body Metrics
Tracks body composition and trend.
Gentler Streak
Optional Wellbeing Guardrail
Adds optional wellbeing context only.
Optional02 / The connections
A hub, with clear boundaries.
Recording a workout, storing it, and interpreting it are different jobs.
- 01 / Plan & record
Capture the work.
Apple Watch Ultra 2
One workout recording owner.Runna · Hevy
Running structure and lifting history. - 02 / Connect
Apple Health
The local hub for supported health and activity data.
Stores data. Does not coach. - 03 / Understand
Read the signals.
The Outsiders
Readiness and training load.WHOOP · Withings
Recovery and body trends stay distinct.
Conceptual map, not a live sync status. Data sharing depends on each app’s support and your permissions. Detailed sets, reps, and progression remain in Hevy; this map does not imply those fields sync through Apple Health. Gentler Streak is an optional wellbeing check.
The final decision stays with you. Showing the same workout in two apps does not mean recording it twice.
03 / Training vocabulary
Read a workout. Understand every part.
English terms, plain Thai explanations.
รู้ความหมาย แล้วอ่านโปรแกรมได้ง่ายขึ้น
A worked example
Bench press
Example numbers, not a prescribed workout.
Select a part to see what it means.
60 kg working weight
ใช้น้ำหนัก 60 kg ใน working sets ของตัวอย่างนี้ ไม่ใช่น้ำหนักที่แนะนำให้ทุกคนใช้
Read the full definition ↓About 3 reps left
ในตัวอย่างนี้ RIR 3 หมายถึง เมื่อจบ set คาดว่ายังทำต่อได้ประมาณ 3 ครั้งด้วย form ที่เหมาะสม — ใกล้เคียง RPE 7 สำหรับการยกเวท
Read the full definition ↓- RepRepetition
- จำนวนครั้งที่ยก
- ตัวอย่างBench 5 reps = ยก 5 ครั้ง
- SetA group of reps
- หนึ่งชุดของ reps
- ตัวอย่าง3 × 5 = 3 sets × 5 reps หรือ 3 ชุด ชุดละ 5 ครั้ง
- Working SetMain training set
- Set หลักตามโปรแกรม หลังจาก warm-upWarm-up ก็สร้างภาระต่อร่างกายได้ ไม่ใช่ว่าไม่มี training load
- ตัวอย่างBench 3 × 5 หลัง warm-up คือ 3 working sets
- Warm-up SetPreparation set
- Set เตรียมตัวก่อน working sets
- ตัวอย่างBar × 10 → 40 kg × 5 → แล้วค่อย working weight
- Working WeightLoad used for working sets
- น้ำหนักที่ใช้ใน working sets
- ตัวอย่างBench 60 kg สำหรับ 3 × 5
- RMRepetition Maximum
- น้ำหนักสูงสุดที่ยกได้ตามจำนวน reps นั้น ด้วย form ที่เหมาะสม
- ตัวอย่าง5RM = น้ำหนักสูงสุดที่ยกได้ครบ 5 ครั้ง
- 1RMOne Repetition Maximum
- น้ำหนักสูงสุดที่ยกได้ 1 ครั้ง ด้วย form ที่เหมาะสม
- ตัวอย่าง1RM Bench = 100 kg เป็นเพียงตัวอย่าง ไม่ใช่เป้าหมายที่ต้องทดสอบ
- RIRReps In Reserve
- หลังหยุด set แล้ว คิดว่ายังเหลืออีกกี่ reps ที่ทำได้ด้วย form ที่เหมาะสม
- ตัวอย่างRIR 3 = ยังทำต่อได้ประมาณ 3 ครั้ง
- RPERating of Perceived Exertion
- ความหนักที่รู้สึกของ set ในสเกล 1–10 สำหรับ strength trainingRPE ↔ RIR เป็นค่าประมาณสำหรับการยกเวท ไม่ใช่สูตรตายตัวสำหรับทุกกิจกรรม
- ตัวอย่างRPE 7 ≈ เหลือประมาณ 3 reps (RIR 3)
- FailureNo further rep with suitable form
- ทำ rep ต่อด้วย form ที่เหมาะสมไม่ได้แล้ว
- ตัวอย่างในบริบทนี้ ≈ RPE 10 / RIR 0 ไม่ใช่คำแนะนำให้ยกจน failure
- DOMSDelayed Onset Muscle Soreness
- อาการปวดกล้ามเนื้อที่เกิดขึ้นภายหลังการฝึกความปวดไม่ใช่ตัววัดว่าฝึกได้ดีแค่ไหน
- ตัวอย่างอาจรู้สึกปวดหลัง train 1–2 วัน และมักมากในช่วง 24–72 ชั่วโมง
No matching terms. Try “RIR”, “set”, or “น้ำหนัก”.
About these definitions
Examples describe vocabulary, not training targets. RPE and RIR are approximate, strength-specific estimates. Definitions are informed by research on RIR-based RPE and ACSM’s explanation of DOMS.
04 / Keep it simple
Less duplication. More clarity.
A few rules keep the tools working together.
- 01
Record once.
One workout gets one recording owner; do not manually copy the same session into multiple dashboards.
- 02
Keep owners separate.
Displaying data does not make an app the owner; avoid adding another source of truth.
- 03
Review signal, not noise.
A signal gets one interpretation owner; Gentler Streak stays a guardrail, not a planning replacement.
A rhythm for checking in.
- Daily
- Check readiness and recovery before training decisions.
- Session
- Follow the app that owns the session type.
- Weekly
- Review running, lifting, load, and recovery trends.
- Periodic
- Review body trend without reacting to daily noise.
Why not Strava, Intervals.icu, or TrainingPeaks?
Strava
Excluded because social sharing is outside this operating model.
Intervals.icu
Excluded because I prefer The Outsiders UX/UI for long-term use.
TrainingPeaks
Excluded for now because this is not coach-style planning yet.
A note on this guide
Personal documentation,
not advice.
This site is personal documentation, not medical, health, coaching, or professional training advice. It is not affiliated with, endorsed by, sponsored by, or officially connected to Runna, Hevy, Apple, The Outsiders, Gentler Stories, WHOOP, Withings, Strava, Intervals.icu, TrainingPeaks, or any other brand mentioned. All product names, trademarks, logos, and brand assets belong to their respective owners. Apple and Apple Watch are trademarks of Apple Inc., registered in the U.S. and other countries and regions. Apple Health is a trademark of Apple Inc. This static site does not collect workout, recovery, sleep, body composition, or biometric data.