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Set types tell Kilo what kind of set you did. Supersets group exercises that you do back to back. You can set both in the routine editor and in an Active Workout.

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Set types

1

Tap the set number

In the Active Workout screen, tap the number at the start of a set row. The same number works in the routine editor and when you edit a past workout.
Set type menu with Normal, Warmup (W), Drop Set (D) and Failure (F) open on set 1, with the set number highlighted
2

Choose a type

Tap Normal, Warmup (W), Drop Set (D) or Failure (F). The set number changes to the letter.
Barbell Curl with a W set, a normal set 2 and a D set, labels highlighted

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What each type changes

  • Rest timer. The timer does not start when the next set in the exercise is a Drop Set (D). It starts after the drop set.
  • Program progression. Kilo ignores W sets when it decides whether to raise your weight. D and F sets count. See How Auto-Progression Works.
  • Estimated 1RM. The 1RM numbers on the Progress screens leave out D sets. In a workout’s set table, W and D sets show no 1RM estimate.
  • Volume. All ticked sets count toward volume, whatever their type.
  • Records. Kilo picks your best set for a record by weight, then reps. The set type does not matter.
  • Watch. Set types in a routine show on your Garmin watch. See Log a workout on your Garmin watch.
On the watch you tap the set line to go through the types in order. On the phone you pick from a menu.

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Supersets

In a superset, you do one set of each exercise in turn, then rest.

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Make a superset in an active workout

1

Start selecting

Long-press an exercise name, then tap Select for superset.
Exercise menu with Select for superset highlighted
2

Select more exercises

Tap the other exercises you want in the group. You need at least 2.
3

Tap Create Superset

Tap Create Superset (2). The number is how many exercises you selected. Kilo moves the exercises next to each other and adds a Superset label.
Two exercises selected with the Create Superset (2) button highlighted
To take an exercise out, long-press it and tap Remove from superset. If only one exercise is left in the group, Kilo removes the superset.

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Make a superset in a routine

Open the routine and tap Edit Routine. The steps are the same: long-press an exercise, tap Select for superset, select the others, then tap Create Superset. Tap Save Routine when you finish.
Routine editor with two exercises selected and Create Superset (2) highlightedSet type menu open in the routine editor with the menu highlighted
Each routine exercise in a superset has the same coloured Superset label. When you start the routine on your phone, the supersets and set types come with it. Kilo also sends them to your watch. See Log a workout on your Garmin watch.

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How a superset works during a workout

  • After you tick a set, Kilo scrolls to the next exercise in the group.
  • The rest timer starts only when you tick a set of the last exercise in the group.
Rest countdown after ticking a Tricep Pushdown set, the last exercise in the superset
The Rest Timer switch must be on. The routine’s rest time (for example REST 90s) is for the watch. On the phone, Kilo uses Rest Timer Duration from Settings.

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Phone and routine editor

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Quick fixes

Long-press the exercise name row, not a set. Hold until the menu opens.
The button shows after you select 2 or more exercises. Tap a selected exercise again to clear it.
Check that the Rest Timer switch is on. The timer also waits when the next set is a drop set, or when the exercise is not the last in its superset.
Kilo removes a superset when only one exercise is left in it.

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Next steps

Log workouts faster

Rest timer, Last hints and the plate calculator.

Log a workout on your Garmin watch

Set types and supersets on the watch.