Preset Breakdown

Every built-in preset, explained in plain language

These presets are the product model. Each one represents a different tradeoff between energy recovery, metabolic stress, and neural readiness.

30 seconds

Metabolic Stress & Endurance

Short rest periods keep metabolic stress high, promoting muscle endurance and the 'pump'. Ideal for hypertrophy through metabolic accumulation.

ATP

50%

Lactate

20%

Neural

30%

Why this preset exists

• ATP-PC system recovers ~50% in 30 seconds
• Lactate continues to accumulate, increasing metabolic stress
• Growth hormone release peaks with short rest periods
• Maintains elevated heart rate for cardiovascular benefits

Best for

• Muscle endurance
• Metabolic conditioning
• Time-efficient workouts
• Pump-focused training
• Fat loss phases

Typical examples

• Drop sets
• Circuit training
• German Volume Training (modified)
• Isolation exercises (bicep curls, lateral raises)

60 seconds

Hypertrophy (Muscle Growth)

The sweet spot for muscle growth. Balances metabolic stress with enough recovery for consistent performance across sets.

ATP

85%

Lactate

50%

Neural

60%

Why this preset exists

• ATP-PC system recovers ~85% allowing for maintained intensity
• Moderate lactate accumulation enhances anabolic hormone response
• Muscle fiber recruitment remains high across multiple sets
• Optimal balance of mechanical tension and metabolic stress

Best for

• Primary hypertrophy goal
• Compound movements at moderate loads (60-80% 1RM)
• Most isolation exercises
• Progressive overload protocols
• Bodybuilding-style training

Typical examples

• Bench press (3x8-12)
• Squats at 70% 1RM
• Cable flyes
• Leg press
• Most dumbbell work

90 seconds

Strength-Hypertrophy Balance

Allows near-complete ATP recovery while maintaining some metabolic stress. Bridges the gap between pure strength and hypertrophy training.

ATP

95%

Lactate

70%

Neural

80%

Why this preset exists

• ATP-PC system recovers 95%+ ensuring full power output
• Lactate begins clearing effectively between sets
• Neural pathways recover, allowing for better force production
• Phosphocreatine stores nearly fully replenished

Best for

• Heavy compound lifts at moderate rep ranges (5-8 reps)
• Powerbuilding programs
• Intermediate lifters balancing size and strength
• Multi-joint exercises under fatigue

Typical examples

• Squats at 80% 1RM for 6 reps
• Deadlifts (working sets)
• Overhead press
• Weighted pull-ups
• Barbell rows

3 minutes

Maximum Strength & Power

Full recovery between sets ensures maximum force production. Essential for training the nervous system and lifting maximal loads.

ATP

100%

Lactate

95%

Neural

100%

Why this preset exists

• Complete ATP-PC replenishment (98-100%)
• Lactate nearly fully cleared from working muscles
• Central nervous system fully recovered
• Creatine phosphate stores maximally restored
• Allows peak force production on every set

Best for

• Powerlifting (Squat, Bench, Deadlift)
• 1-5 rep max attempts
• Olympic lifting
• Explosive power training
• Testing or peaking phases

Typical examples

• Heavy squats at 85%+ 1RM
• Competition deadlifts
• Max effort bench press
• Clean & jerk
• Snatch
• Heavy farmer's carries

2 minutes

Strength with Volume

Good compromise for strength training with higher volume. Allows quality reps while maintaining training density.

ATP

98%

Lactate

85%

Neural

90%

Why this preset exists

• Near-complete ATP recovery (98%)
• Significant lactate clearing between sets
• Neural recovery sufficient for consistent performance
• Balances workout duration with performance quality

Best for

• Strength training with 5x5 protocols
• Heavy compound movements outside competition prep
• Submaximal strength work (75-85% 1RM)
• Power development with moderate loads

Typical examples

• StrongLifts 5x5 program
• Texas Method main lifts
• Heavy front squats
• Weighted dips
• Power cleans