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Every workout you save goes into your history. You can open it at any time to read it, fix a mistake, share it or delete it.

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Find a past workout

  • Home → Home shows your last 5 workouts under RECENT WORKOUTS. Tap See All to go to the Calendar tab.
  • Home → Calendar shows all your workouts on a calendar.
1

Open the Calendar tab

Make sure Month is selected. Days with a workout have a dot. Swipe left or right to change the month.
2

Tap a day

The workouts for that day show under the calendar. Each card shows the start date and time, and coloured dots for the body regions you trained.
Calendar Month view with Oct 5 selected and its workout card highlighted below the calendar
3

Tap the workout

The workout’s detail screen opens.
Year shows the whole year, with each workout day marked. Tap the arrows to change the year. To open a workout, go back to Month.
Month view goes back 2 years from the current month.

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Your weekly streak

Under the month calendar, Kilo shows your streak, for example 13 week streak 🔥. A streak is the number of weeks in a row, Monday to Sunday, with at least one workout.
  • If you have not trained yet this week, the streak still counts from last week. It ends only when a full week has no workout.
  • When you have no streak, the row does not show.

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Read a workout’s details

Workout detail screen with the edit, share and export icons highlighted in the top bar
A set that set a PR has a gold row, and the exercise name has a trophy. Under the table, Kilo shows New max — previous 122.5 kg × 5, or New max if it is your first record for that exercise. The icons in the top bar:

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Edit a workout

1

Open edit mode

Open the workout and tap the pencil icon. EDITING shows in the top bar, and the weight and reps cells get a dashed underline.
2

Make your changes

The totals at the top change as you edit. When a total changes, the old value shows struck through under it.
Edit mode with a changed weight, a deleted set with UNDO, the PR updated note, and the 2 changes, DISCARD and SAVE bar highlighted
3

Save or discard

The bar at the bottom counts your changes, for example 2 changes.
  • Tap SAVE to keep them. SAVE is grey until you change something.
  • Tap DISCARD, or the X at the top left, to cancel. If you made changes, Kilo asks Discard changes? Tap Discard.
After SAVE, the pencil, share and download icons come back in the top bar.
Always leave edit mode with SAVE, DISCARD or X. If you press your phone’s Back button, Kilo closes the screen without asking and keeps your unsaved edits open. They show up again, in edit mode, the next time you open a workout, even a different one. If this happens, tap DISCARD.
Remove exercise has no UNDO. To bring the exercise back, tap DISCARD and start again.

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How edits change your PRs

Kilo keeps one record per exercise: your heaviest weight. If two sets have the same weight, the set with more reps wins. While you edit, Kilo shows what your changes will do under each exercise:
  • PR updated — 127.5 kg × 5 replaces 125 kg × 5: you changed this workout’s record set.
  • New max — previous 122.5 kg × 5: after your edit, this workout beats the record that stood before it.
When you tap SAVE, Kilo works out the PRs again for each exercise in the workout, from all your saved workouts in date order. This can also change later workouts. For example, if you raise a weight in an old workout, a later workout that used to be a PR may no longer be one.

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PRs during a workout

When you tick a set that beats your record, Kilo shows it straight away:
  • A trophy next to the exercise name.
  • The record set in gold.
  • New max — previous 77.5 kg × 6 under the sets, or New max for a first record.
  • The PR count at the top, for example 3/3 sets · 21 reps · 1 PR.
Active Workout with the trophy next to Barbell Bench Press and the New max — previous 77.5 kg × 6 note highlighted
Only ticked sets with a weight count. On Home, a workout under RECENT WORKOUTS that set records shows its PR count, for example 1 PR or 2 PRs.

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The workout report

When you save a workout, Kilo opens Workout Complete. It shows:
  • Duration, Total Volume, Total Reps and Total Exercises.
  • Best Lift: your heaviest set.
  • New PRs!: each new record, with an estimated 1RM.
  • Volume by Body Region. Tap the chart to see Volume by Muscle Group.
Workout Complete report with the share icon and the New PRs section highlighted
Tap Done to go to Home.
You cannot open this report again after you tap Done. To share a past workout, use the share icon on its detail screen.

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Share a workout

1

Tap the share icon

  • On Workout Complete, tap the share icon at the top right.
  • For a past workout, open it and tap the share icon. Share summary opens. Tap the share icon on the Summary card.
Share summary screen with the share icon on the Summary card highlighted
2

Pick a background

Share Workout Report opens:
  • Take Photo: take a photo with your camera.
  • Choose from Gallery: pick a photo on your phone.
  • Use Default Background: a solid dark background. Android’s share menu opens straight away.
Share Workout Report sheet with Choose from Gallery highlighted
3

Check the preview and share

With a photo, Kilo shows a preview of the image. Tap Share, then pick an app.
Share preview of the workout report over a photo background, with the Share button highlighted
The shared image lists up to 5 PRs. If you have more, it shows how many more, for example +2 more PRs.

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Delete workouts

Kilo deletes workouts as soon as you tap the delete button. There is no confirmation and no undo. To keep a copy, make a backup first. See Back up and restore your data.
1

Select a workout

Go to Home → Calendar and tap the day. Long-press a workout card. The card is highlighted, and the + button changes to a red delete button.
2

Select more workouts

Tap other workout cards to add them. Tap a selected card again to clear it. If you clear all the cards, the delete button goes away.
Two workouts selected on the Calendar tab with the red delete button highlighted
3

Tap the delete button

Kilo deletes the selected workouts and their sets.
The workouts are gone from the day’s list.
Kilo also removes the deleted workouts’ PRs and works out your records again from the workouts that are left. An older workout can become your PR again.

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Quick fixes

Kilo goes to Month view but stays on the current month. Swipe right to go back to the month you want, then tap the day.
Month view goes back 2 years from the current month.
You have not changed anything yet. The bar shows No changes.
You left edit mode earlier with the Back button. Tap DISCARD, then Discard.
The gold row, the trophy and the PR count can stay as they were until you open the workout again. Go back, then open it again.
PR counts show on Home under RECENT WORKOUTS and on each workout’s detail screen.
The streak shows only in Month view, and only if you have a workout this week or last week.

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Next steps

Supersets and set types

Mark warm-up, drop and failure sets.

Track your progress

See your lifts, records and weekly volume.