SetSync — automatic weight and rep progression

SetSync is one of three progression rules in LiftTrack, alongside “Linear” and “Double Progression”. Pick it for any exercise where you want your routine to mirror what you actually did, with no manual editing after the session. It is most useful for accessory work and any lift where day to day feel sets the load rather than a fixed weekly increment.

How it works

SetSync attaches to a single exercise inside a workout. Once configured, the round trip from your Garmin watch back to the app does the editing for you.

1. Open a workout in the “Workout Editor” and tap the options menu on the exercise you want to attach a progression to.
2. Tap “Add Progression” (the trending up icon). The “Create Progression” bottom sheet opens with three type cards.
3. Select “Set Sync”.
4. Configure two toggles. “Allow Weight Decrease” lets the routine drop weight if you lifted less than the target; turn it off and SetSync only updates when you meet or exceed the target. “Allow Rep Decrease” does the same for reps. There is also an “Update Warmup Sets” toggle if you want warmups to follow.
5. Tap “Save Progression”. A “Progression” indicator badge appears on the exercise. (Saving requires Premium; free users see a paywall here.)
6. Train. Complete the workout on your Garmin watch and let it sync back to LiftTrack.
7. The backend compares actual sets, reps, and weights against the targets in your routine and writes the new values into the workout for next time.
8. Open the workout’s options menu and tap “Progression Updates” to see a chronological log of every change SetSync made, with before and after values per set.

What you’ll see in the app

A few specifics that anchor SetSync to actual UI.

• The “Add Progression” entry point lives in the exercise options menu inside the “Workout Editor”. The icon is a trending up arrow.
• The “Create Progression” sheet lists three cards: “Linear”, “Set Sync”, and “Double Progression”. Each card carries a one line description so the choice is visible at a glance.
• Set Sync’s settings section shows three toggles: “Update Warmup Sets”, “Allow Weight Decrease”, and “Allow Rep Decrease”.
• A “Progression” indicator chip appears on the Exercise Builder Card once a progression is attached. Tap “View Progression” from the exercise options menu to see the configuration as a read only summary.
• “Progression Updates” (from the Workout Options Menu) shows one card per completed workout that triggered an update. Each card links to the activity that triggered it and lists the per set before and after values for every exercise that changed.
• Updates are merged. If two recent activities each moved a set, the screen shows the net effect from the original pre values to the final post values rather than each step.

When this helps

SetSync fits accessory work and any exercise where the rep target is not fixed week to week. You worked up to a top set of dumbbell rows at a weight that felt right; you did three sets of 8 to 12 of split squats; the lateral raise reps drifted higher because the dumbbell jump was too big. In each of those cases, you want the routine to keep being an accurate reflection of what you did, not a stale prescription you have to mentally translate every time you open the app.

It is worth understanding the choice between the three rules before you commit to one. “Linear” is the right pick when you want a prescribed weekly increment regardless of how the session felt: add 5 lbs to the bar after every successful workout, period. “Double Progression” fits a rep then weight scheme — for example 3×8 working up to 3×12, then bump weight and reset reps. “Set Sync” is the rule for everything in between, where the load is a function of how the day went rather than a planned step. Many programs end up with a mix: Linear or Double Progression on the main lifts, Set Sync on accessories.

Setup

You need a connected Garmin account so completed workouts can sync back into LiftTrack. SetSync runs on what your watch reports, so without that round trip there is nothing for it to copy. See “Garmin watch integration” for the connection flow.

Progressions, including SetSync, require an active Premium subscription. Free users can open the “Create Progression” sheet and configure the toggles, but tapping “Save Progression” opens a paywall. If a subscription lapses, existing progressions stop updating and the “Progression Updates” screen shows a banner explaining that progressions are paused until the subscription is active again.

A note on edge cases. Progressions cannot be attached to exercises that use time based targets or to exercises configured in percentage of training max mode; the option shows a subtitle explaining why. SetSync only triggers from the most recently completed workout, so uploading a stack of older activities will not double apply changes.

Related features

• “Garmin watch integration” — the round trip SetSync depends on.
• “Progress Tracking & Analytics” — once your routine reflects what you actually lifted, the charts on “Exercise Detail” tell a cleaner story.