A rowing log.
A cross training program with separate logs for swimming, bicycling, running, and weight training.
A circuit training log with machine names, weights, and repetitions.

In addition to its logging features, Workout Tracker includes screens to plan new routines, set goals, and view progress charts.

1.1. Included Files

The archive includes the following files and folders:

File/Folder	Purpose
Readme.txt	Explains how to register and order the software.
Workout Tracker.prc	Installs Workout Tracker on your Palm Powered handheld.
Order.html	Automatically establishes link with Standalone, Inc. website. Places Workout Tracker in your shopping cart. (If this does not happen automatically, click the Click to order link to go to our website.)
License.txt	Contains the software license agreement. Please read this before using the software. By installing, copying, or otherwise using this software, you agree to be bound by the terms of the license agreement.
Manual	Contains the HTML version of this manual. The images subfolder contains the graphics for this manual.

Table 1 Workout Tracker Files and Folders

Palm OS version 3.5 is required. Visit http://www.standalone.com/palmos/ to obtain an updated list of supported Palm Powered devices. This manual refers to any compatible device as a “Palm Powered handheld.”

1.3. Purchasing Workout Tracker

Workout Tracker is shareware, software that you can download and try for free. After 30 days, the software will only work with a valid registration code. There are several ways to order the registration code:

Order online at our website. This is the easiest way to register. The online shopping cart uses security features that are supported by current Netscape or Internet Explorer browsers (version 4.0 or higher).
E-mail your registration information to sales@standalone.com. We will send the registration code.
Fax your order to us at (773) 477-2579.

The registered version of Workout Tracker includes all of the features available in the demo version. Your purchase includes free upgrades to any future version of Workout Tracker.

1.3.1. Necessary Information

Have the following information ready before you register:

Your exact name as it is entered in your Palm Powered handheld, including spaces.
The complete list of programs that you wish to register.
Payment information. We accept Visa, MasterCard, American Express, Discover and personal checks. To pay with a credit card, provide the card number, the expiration date, and the type of card.
Contact information. Please provide an e-mail date, mailing date, and phone number.

1.3.2. Entering the Registration Code

To enter the registration code before the 30 day evaluation period has expired:

Open Workout Tracker from the Applications menu.
Select Options → Enter Registration Code from the menu. The Enter Reg Code screen containing a numerical keypad appears. The Name field shows your name as it is entered into your Palm Powered handheld.
Tap the numerical keypad to enter the registration code.
Tap the Register button.

To enter the registration code after the 30-day evaluation period has expired:

Open Workout Tracker from the Applications menu. The registration information screen appears.
Tap Enter Registration. The Enter Reg Code screen containing a numerical keypad appears. The Name field shows your name as it is entered into your Palm Powered handheld.
Tap the numerical keypad to enter the registration code.
Tap the Register button.

If you have any questions about registration or our registration policy, please feel free to e-mail us at sales@standalone.com.

1.4. Contacting Stand Alone, Inc.

There are several ways to get in touch with us. E-mail is preferred. If you have any questions, comments, or suggestions, please do not hesitate to contact us.

1.4.1. E-mail

Internet: info@standalone.com

1.4.2. Fax

Fax: (773) 477-2579

1.4.3. Regular Mail

Stand Alone, Inc.
550 N. Kingsbury, Suite 210

Chicago IL, 60610
USA

1.4.4. World Wide Web

http://www.standalone.com

1.5. Customer Support

Please e-mail us at techsupport@standalone.com if you have problems using Workout Tracker. Include the following information to help us isolate the problem:

The type of Palm Powered handheld that you are using (example: Palm IIIx)
The software name and version number. Select Options → About Workout Tracker from the menu to view the software name and version number (example: Workout Tracker for Palm OS®, version 1.0b1).
Any error messages that accompany the problem.
A brief description of how we can recreate the error.
Your name and e-mail date.

2.Overview

This section explains the different types of entries and screens that make up Workout Tracker.

2.1. Understanding Workout Tracker

Workout Tracker stores exercise entries, exercise types, routine entries, routine types, and goals. These can be combined according to the structure of your fitness program.

Item	Purpose	Information Stored
Exercise Entry	Store details of an activity performed on a specific date.	Date, number of sets, weights, reps, number of miles, number of laps, seat angle, notes.
Exercise Type	Provide template for new exercise entry.	Template.
Routine Entry	Group and store multiple exercise entries performed on a specific date.	Date, list of completed exercises, body weight, body fat percentage.
Routine Type	Provide template for new routine entry.	Template.
Goal	Set and check off goals.	Same as for an exercise entry, only the information represents future goals rather than completed activity.

Table 2 Exercises, Routines, and Goals

2.1.1. Exercise Entries and Types

Each exercise type can contain multiple exercise entries of that type. For example, the bench press is an exercise type, and you add a new bench press entry each time you do a set of bench presses. Over time the list of bench press entries grows, enabling you to generate progress charts. (Figure 1, Figure 2) Read Section 4.12, Charting Your Progress for instructions to generate a progress chart.

Figure 1 Bench Press Entries

Figure 2 Bench Press Progress Chart

2.1.2. Routine Entries and Types

A routine entry is a group of linked exercise entries performed on a specific date. A routine type is a template for creating new routine entries. Any time you create a new routine entry (not from a template), Workout Tracker automatically stores a corresponding routine type. This eliminates the need to set up a particular routine more than once, and allows you to quickly open a new routine at the beginning of a workout.

2.1.3. Goals

Goals resemble exercise entries but help you look forward in time rather than back. When creating a goal, choose from the list of exercise types and enter information such as reps, weight, and duration—as you would with an exercise entry. Goals are kept in a separate area and can be checked off as they are met.

2.2. Using Screens

Workout Tracker includes a start screen, a main screen, and several editing screens.

Figure 3 Start Screen

Figure 4 Main Screen

Figure 5 Editing Screen

2.2.1. Start Screen

The start screen enlarges options to begin an exercise or routine. Any information accessible from the start screen is also accessible from the main screen.

2.2.2. Main Screen

The main screen shows exercise entries, routine entries, and goals in a table. The main screen has three tabbed panels: Exercises, Routines, and Goals.

2.2.3. Editing Screens

Editing screens allow you to enter the details of an exercise, goal, or routine. The editing screens help you copy information from one entry to the next. For example, tap the icon to copy information from the previous exercise entry to the current one. Read Section 4.3, Entering Special Details of a Routine, for more detailed procedures.

3.Entering Routines

The exercise types included with Workout Tracker include many machines found at the gym. Preset exercise types are common exercises already built into Workout Tracker. Custom exercise types are exercise types which you create. This section explains how to enter a circuit training routine using both preset and custom exercise types.

Assume that a trainer recommends the following circuit training program:

Monday, Wednesday, Friday – Chest, Arms, Legs

20 minutes stationary bike

3 X 10-12 reps bench press

3 X 12-14 reps leg press

3 X 10-12 reps arm curl

3 X 30 crunch

Thursday, Saturday – Shoulders, Back

20 minutes stationary bike

3 X 10-12 reps seated row

3 X 10-12 pull down

5 minutes, Gravtech machine

3 X 30 crunch

Figure 6 A Typical Fitness Program

To enter this program into Workout Tracker:

Make sure that an exercise type exists for each recommended exercise.
(Section 3.1, Viewing and Updating Exercise Types)
Create the two routines.
(Section 3.2, Creating Routines)
Do a dry run through each routine, adding or removing fields so that each exercise type shows only the desired information.
(3.3, Modifying Exercises)
Schedule the routines on your calendar.
(3.4, Scheduling Routines on Your Calendar)

3.1. Viewing and Updating Exercise Types

To view and update exercise types:

On the start screen, tap the View Logs button. The main screen appears.
Tap the Exer. tab at the top of the main screen. The exercise panel appears.
Tap the exercise selector showing All Exercises. (Figure 7) A pull down list of exercise types appears. (Figure 8)

Figure 7 Exercise Panel on the Main Screen

Figure 8 Pull Down List of Exercise Types

Use the ↑ and ↓ arrows to scroll up and down through the pull down list, verifying that Stationary Bike, Bench Press, Leg Press, Arm Curl, Crunches, Seated Row, and Lat. Pulldown exist as preset exercise types. Note that the “Gravitech Machine” recommended by the trainer does not exist as a preset exercise type.
To begin creating a new exercise type called Gravitech Machine, Tap the Exercise button at the bottom of the screen. A portion of the start screen appears.
Tap Lifting Exercise. The New Lifting Exercise screen appears.
It is not necessary to look through the list of exercises because we already looked through them on the main screen. Tap New Type. The New Exercise Type screen appears.
Enter the name Gravitech Machine.
Tap Create It. The exercise editing screen appears.
Tap Done. The custom exercise is added to the exercise list.

Workout Tracker now contains all of the exercises recommended by the trainer. You are ready to create the two routines.

3.2. Creating Routines

To create the “Chest, Arms, Legs” routine in Figure 6, do the following steps:

On the main screen, tap the Routine button. Either the No Routine Types or the New Gym Routine screen appears.
Tap either Create One or New Type. The New Routine Type screen appears.
Check the desired exercises on the list: Stationary Bike, Bench Press, Leg Press, Arm Curl, and Crunches.
Enter the routine name, Mon, Wed, Fri. (Figure 9)
Tap Create It. The Routine screen appears.
Tap Done. The main screen appears.
Tap the Routines tab. The Mon, Wed, Fri routine appears. (Figure 10)

Figure 9 Entering a Routine

Figure 10 Routines List

Repeat the procedure to add the Thursday/Saturday routine. Workout Tracker now contains both routines recommended by the trainer.

3.3. Modifying Exercises

You may want to modify the exercise types to show only the desired information. To step through the routine and modify exercise types:

Tap the Routines tab on the main screen. The routines list appears.
Tap the Mon Wed Fri routine. The routine appears on its own screen.
Tap Stationary Bike. An exercise entry for Stationary Bike appears.
Tap directly on the field Calories. A popup gives the option to Remove Field.
Tap the Remove Field option. Workout Tracker removes Calories from the exercise type. Future Stationary Bike entries will also not show Calories.
Tap the Add button. A popup list of exercise details appears.(Figure 11)
Select Distance from the list. Distance is added to the exercise type.

Figure 11 Exercise Details

Use this procedure to go through each of the exercise types in the routine, adding or deleting details as desired.

3.4. Scheduling Routines on Your Calendar

After creating and customizing the routines, you may want to schedule them onto your calendar.

Tap the Routines tab on the main screen. The routines list appears.
Tap the Routine button on the bottom of the screen to open a new entry. The New Gym Routine screen appears.
Select Mon Wed Fri from the list. The routine appears on its own screen.
Tap the date selector in the upper right corner of the screen. The Select a Date screen appears.
Select the desired date on the calendar. The routine screen reappears.
Tap Done. The scheduled routine appears in the list.

Repeat this procedure to schedule as many routines as desired.

4.Other Procedures

This section gives additional procedures for using Workout Tracker.

4.1. Copying Information between Workouts

Many exercises such as weightlifting require detailed logs. However, much of the information—such as the number of sets at a given station—may not change for weeks. Workout Tracker includes a feature which automatically copies such information from one workout to the next.

To copy the details of a previous exercise entry:

Make sure that at least one exercise entry exists of the chosen type. If necessary, create a dummy exercise entry and fill in a few fields.
Tap the Exercise button to enter a new exercise entry. The start screen appears.
Choose a Lifting or Cardio exercise.
Select the exercise type from the list. The new entry appears in an editing screen. Notice that icons appear next to fields along with grayed-out numbers from the previous entry.
Tap the icon(s) to copy the previous numbers into the current entry. The grayed-out numbers turn black to show that they have been entered.

4.2. Adding Exercises to a Routine

To add an exercise to a routine:

Tap the Routines tab on the main screen. The routines list appears.
Tap the desired routine to select it from the list. The routine appears on its own screen.
Tap the Add Exercise button. A portion of the start screen appears.
Tap Lifting Exercise or Cardio Exercise according to the desired exercise.
Select the desired exercise from the list.
Tap OK. The editing screen appears.
Enter data into the editing screen. If you have not yet done the exercise, enter placeholder data such as 0 in any of the fields.
Tap Done. The new exercise appears within the routine.

4.3. Entering Special Details of a Routine

Routines contain a Details section to store information about the routine as a whole. To enter special details:

Tap the Routines tab on the main screen. The routines list appears.
Tap the desired routine to select it from the list. The routine appears on its own screen.
Choose Record → Details from the menu, or enter S in the graffiti area. The Routine Details screen appears.
Enter information such as Weight or Body Fat %.
Tap OK.

4.4. Deleting an Exercise Entry

To delete an exercise entry:

Tap the Exer. tab on the main screen. The exercise entry list appears.
Tap the row of the exercise on a field such as Sets or Reps. Do not tap directly on the date. The exercise editing screen appears.
Choose Record → Delete from the menu, or enter D in the graffiti area. A confirmation dialog appears.
Tap Delete to confirm.

4.5. Deleting an Exercise Type

To delete an exercise type:

From the main screen, choose Customize → Edit Your Exercises from the menu, or enter E in the graffiti area. The Exercise Type Edit screen appears.
Use the selector at the top of the screen to select the exercise. The exercise appears on the screen.
Tap the menu bar or the Menu button located to the left of the graffiti pad. Delete Type appears as a menu option.
Select Delete Type. A confirmation dialog appears.
Tap Delete to confirm.

4.6. Deleting a Routine

To delete a routine entry:

Tap the Routines tab on the main screen. The routines list appears.
Tap the name of the routine. The routine appears on its own screen.
Tap the blue menu bar at the top of the screen, or tap the Menu button to the left of the graffiti pad. The pull-down menu appears.
Select Delete from the menu. A confirmation dialog appears.
Tap the Delete to confirm.

4.7. Deleting a Routine Type

To delete a routine type:

Tap the Routines tab on the main screen. The routines list appears.
Tap the name of the routine. The routine appears on its own screen.
Tap the blue menu bar at the top of the screen, or tap the Menu button to the left of the graffiti pad. The pull-down menu appears.
Select Delete from the menu. A confirmation dialog appears.
Tap the Delete button. The routine is removed from the list.

4.8. Removing an Exercise from a Routine

To remove an exercise from a routine:

Tap the stylus in the left column, on the row of the exercise to be deleted. A popup box appears.
Tap Remove from Routine. The exercise is removed from the routine.

4.9. Beaming an Exercise Type

Workout Tracker enables you beam exercise types to another Palm handheld via the infra-red (IR) port. Workout Tracker must be installed on both the sending and receiving handhelds. Do the following steps:

Tap the Exer. tab on the main screen. The exercise entry list appears.
Tap the row of the exercise on a field such as Sets or Reps. Do not tap the date. The exercise editing screen appears.
choose Record → Beam Type from the menu, or enter B in the graffiti area. Workout Tracker beams the exercise type to the other handheld.
Tap Done.

4.10. Showing or Hiding the Goals Panel

To show or hide the goals panel on the mains screen, do the following steps:

From the main screen, choose Options → Goal Preferences from the menu, or enter A in the graffiti area. The Goal Preferences screen appears.
Check the Use Goals checkbox to show or the Goals panel on the main screen.
Uncheck the Use Goals checkbox to hide the Goals panel on the main screen.

4.11. Viewing Statistics

To view the number of exercises and routines you completed, choose View→ Stats from the menu, or enter W in the graffiti area.

4.12. Charting Your Progress

Progress charts show your performance within a specific exercise type. To generate a progress chart:

Enter multiple exercise entries of the same type over a period of time. For example, perform and log the bench press over the course of three weeks.
Tap the most recent exercise entry. Its editing screen appears.
Tap the Charts button. A popup list of chart types appears.
Choose the desired chart type, such as Pos. Weight vs. Date. The Graphs for Bench Press screen appears.
Use the graph selector in the upper right corner of the screen to show different graphs.
Tap OK to exit the graph screen.

4.13. Using Custom Field Labels

Custom field labels can be added to exercise types. To enter a field called wind speed to a sculling exercise, for example, do the following steps:

Create a custom exercise type called sculling. Read Section 3.1, Viewing and Updating Exercise Types for procedures to create a custom exercise type.
On the main screen, tap the Exercise button to open a new exercise entry.
Select sculling from the cardio exercise list. The sculling editing screen appears.
Tap the Add button. A popup list of fields appears.
Select Custom String 1. The editing screen reappears with a field called Custom String 1.
Select Options → Custom Labels from the menu, or enter L in the graffiti area. The Custom Field Labels screen appears.
Enter wind speed in the first field called Text. This corresponds to Custom String 1. (Figure 12)
Tap OK. The sculling editing screen reappears with the desired custom field, wind speed. (Figure 13)
Tap Done.

Figure 12 Custom Field Labels Screen

Figure 13 Exercise Entry with Custom Field for Wind Speed

5.Changing Preferences

To access the Preferences screen, select Options → Preferences from the menu or enter R in the graffiti area.

Figure 14 Preferences Screen

Preference	Purpose	Comments
Distance	Set units of distance for sports such as running, swimming, and biking.
Pace	Set pacing units for sports such as running, swimming, and biking.
Weight	Set units of weight.
Expert Mode	Turn off/on start screens.	Read Section 2.2.1, Start Screen.
Show Years in Dates	Show year along with month and day.
Order routines by Creation time	Put routines in ascending order according to the dates they were created.
Don’t Confirm Deletions	Delete exercises and routines without a confirmation dialog box.
Underline ‘orphan’ Exercises	Underline exercise entries that are not associated with a routine.
Show Old Dates in Routines	Show routines that occurred in the past.
Only check recent exercises	Hide exercises that are more than a month old.
Show Units when Editing	Show units of measurement within the editing screen fields.
Use New Menu, not Dialog	Create new exercise types and routine types through the New menu, not a dialog box.
Scroll through ALL exercises	Do not subdivide the list of exercise types into cardio and aerobic activities.

Table 3 Workout Tracker Preferences

6.Glossary

Term	Definition
Exercise Entry	The details of an activity performed on a specific date. Contains information such as reps, weights, distance, time, etc.
Exercise Type	A template from which to create new exercise entries.
Negative Weight (Neg. Weight)	Weight that can be added to make an exercise easier to perform. For example, some gym machines have counterweights to assist pull ups.
Orphan Exercises	Exercise entries that are not added to a routine.
Routine Entry	A group of linked exercise entries performed on a specific date.
Routine Type	A template from which to create new routine entries. Creating a new kind of routine entry automatically creates a new routine type.
Seat Position (Seat Pos)	The height or angle of a seat. Many fitness machines have adjustable seats with numbered positions.

HotSync, Palm Powered, Palm Desktop, and Palm OS are registered trademarks of Palm, Inc.