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These features in the Active Workout screen and in Settings cut down on typing and tapping while you train.

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Set your workout preferences

Go to Settings → WORKOUT.
Settings WORKOUT section with Rest Timer Duration options highlighted

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Use the rest timer

1

Turn the timer on

In the Active Workout top bar, turn on the Rest Timer switch. Kilo keeps this choice for your next workouts.
2

Tick a set

Tap the circle at the end of a set row. The REST countdown opens at the bottom of the screen.
Rest countdown at 01:51 with the Rest Timer switch, +30s and Skip highlighted
3

Change or stop the countdown

  • Tap +30s to add 30 seconds.
  • Tap Skip, or press your phone’s Back button, to close the timer.
The timer does not start:
  • When the next set is a Drop Set (D). It starts after the drop set.
  • In a superset, until you tick a set of the last exercise in the superset.
  • When you untick a set.
The Rest Timer in a routine’s Routine Settings sets the rest time Kilo sends to your Garmin watch. Workouts on your phone use Rest Timer Duration from Settings.

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Copy last session’s numbers

Each set that is not ticked shows a Last: hint, for example Last: 8 x 77.5 kg. It comes from the same set in the most recent finished workout with this exercise. Tap any Last: hint. Kilo fills every unticked set of that exercise with last session’s values, set by set.
Barbell Row sets filled with 77.5 kg after tapping the Last hints, which are highlighted
This replaces the weight and reps you already entered in unticked sets.

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Load the bar with the plate calculator

1

Open the calculator

Tap a weight field. A Calculator button shows above the keyboard. Tap it.
Calculator button above a focused weight field in the Active Workout screen
2

Read the plates

Plate Calculator opens with the weight from the field. It shows the bar and the plates for one side, heaviest first, and the Total.
  • Tap - or + to change the target by 2.5 kg (5 lbs).
  • Under Available plates, tap a plate size to turn it off if you do not have it. Tap it again to turn it back on. All sizes are on each time you open the calculator.
Plate Calculator for 77.5 kg with the 1.25 plate turned off, showing Total 75 kg and Closest achievable weight
If the plates you have cannot make the exact target, Kilo shows the closest weight under it and Closest achievable weight. Kilo uses at most 4 plates of one size and 10 plates on each side.
3

Apply the weight

Tap Apply. The Total goes into the weight field.

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Add a note to an exercise

  1. Under the exercise, tap + NOTE.
  2. Type a cue, for example your grip or tempo.
  3. Tap SAVE.
Note field under Barbell Bench Press with SAVE and CANCEL
The note stays with the exercise. Kilo shows it again the next time you do that exercise. To change it, tap the note. To delete it, tap the note, then REMOVE.

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If Kilo closes during a workout

While a workout runs, Android shows a Workout in progress notification. Tap it to open Kilo. If Android closes Kilo during a workout, Kilo asks about it the next time you open the app. Tap Continue to go back to the workout, or Discard to delete it.
Unfinished Workout Found dialog with Discard and Continue highlighted
If a workout has had no activity for more than 24 hours, Kilo deletes it and does not ask.

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Quick fixes

Check that the Rest Timer switch in the top bar is on. The timer also waits when the next set is a drop set, or when the next exercise is in the same superset.
Phone workouts use Settings → WORKOUT → Rest Timer Duration. The routine’s own rest time is for the watch.
Tap a weight field. The button shows only while the keyboard is open.
Check Display Units in Settings. kg uses a 20 kg bar; lbs uses a 45 lbs bar.
The target is the bar weight or less, so there are no plates to load. If it is less, Kilo shows Weight is less than barbell. Type the weight in the field instead.
The hint shows only on unticked sets, and only after you finish a workout that has this exercise.

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Next steps

Track your progress

See your lifts, records and weekly volume.

Build a training program

Let Kilo plan your sessions and raise your weights.