Warmup sets

Warmup sets in LiftTrack are configured per exercise as percentages of your working weight. The default ramp is 40% × 5, 60% × 5, 80% × 3, and you can change the percentages and rep counts on a per-exercise basis. Once configured, warmups appear in the exercise’s set table ahead of your working sets, and the watch walks you through them in order during the workout.

How it works

Warmups live inline on each exercise in the “Workout Editor” — there is no separate warmup screen.

1. Open the workout in the “Workout Editor”.
2. On any exercise, open the exercise options menu and tap “Add Warmup Sets”. The summary line shows the current configuration, for example “40% x 5, 60% x 5, 80% x 3”.
3. To change the ramp, tap the settings icon next to “Add Warmup Sets” and edit the percentages and reps for each warmup step.
4. Save the workout. Warmup steps ride along when the workout syncs to your Garmin watch.

LiftTrack calculates the actual warmup weights from the working weight you have entered for that exercise. Change the working weight and the warmup numbers update with it. If you want to add or remove a single warmup set ad hoc — without touching the configured ramp — long-press the “Add Set” button at the bottom of the exercise’s set table. A dialog appears with two choices: “Working Set” or “Warmup Set”. Pick “Warmup Set” to insert a single warmup row.

What you’ll see in the app

Warmup sets are part of the same set table as your working sets, just with different formatting:

• Warmup rows show a blue circular “W” badge in the “SET” column. Working sets show their set number (1, 2, 3, …) in the same column.
• Warmup sets always appear above the working sets in the table.
• The Exercise Builder Card shows a warmup rest indicator chip near the top whenever you have configured a separate rest interval for warmups and the exercise has at least one warmup set.
• The “Add Warmup Sets” entry in the exercise options menu shows the current ramp inline, so you can see what is configured without opening the editor.
• During the workout, your Garmin watch presents each warmup step before the working sets in that exercise, with the calculated weight displayed on the watch face.

When this helps

Warmup sets earn their keep on compound lifts where you build up to a heavy working weight — squat, bench, deadlift, overhead press, weighted pull-ups. Configuring them once on the routine means you do not have to think about percentages on the gym floor, and the watch knows the difference between warmup and working sets so your logged volume stays clean.

The default ramp (40% × 5, 60% × 5, 80% × 3) is a reasonable starting point for most barbell work, but it is meant to be edited. A heavy day with low working reps might benefit from more warmup steps and smaller jumps near the top; a high-rep accessory day might not need any warmups at all. Because the configuration is per exercise, you can give your top compound a four-step ramp and leave isolation work alone in the same workout.

Setup

No setup is required. Warmups are configured on each exercise in the “Workout Editor” and travel with the workout when it syncs.

A few honest restrictions to be aware of:

• Warmups are not available on timed exercises (the editor shows “Warmup sets are not available for timed exercises.”).
• Warmups are not available on exercises that use the ”% of TM” mode for working weight. If you want both percentage-based working weights and warmups, set a fixed working weight instead, or use warmups on a different exercise in the same routine.

For percentage-of-training-max work generally, you can set a Training Max from “Settings” → “Training Maxes”. That value drives the ”% of TM” working weight calculation; warmups remain percentage-of-working-weight rather than percentage-of-TM.

Related features

• “Rest timer” — configure the warmup rest timer that the warmup ramp uses between ramp-up sets.
• “SetSync — automatic weight and rep progression” — when your working weight changes, percentage-based warmups follow it automatically.
• “Garmin watch integration” — warmup sets ride along when the workout syncs to your watch and appear before working sets in the same exercise.