Set type menu with Normal, Warmup (W), Drop Set (D) and Failure (F) open on set 1, with the set number highlighted

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

### 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](/help/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](/help/log-workout-on-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. ## Supersets In a superset, you do one set of each exercise in turn, then rest. ### Make a superset in an active workout Long-press an exercise name, then tap **Select for superset**.

Exercise menu with Select for superset highlighted

Tap the other exercises you want in the group. You need at least 2. 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. ### 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) highlighted

Set 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](/help/log-workout-on-garmin-watch). ### 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**. ## Phone and routine editor | | Routine editor | Active workout | | - | - | - | | Set type menu | Tap the set number | Tap the set number | | Superset | Long-press an exercise | Long-press an exercise | | Save | Tap **Save Routine** | Kilo saves with the workout | | Rest timer | Not used | Follows the rules above | ## 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. ## Next steps Rest timer, Last hints and the plate calculator. Set types and supersets on the watch. This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.