Single-session workout
Redirected from "One-off workout"
Also known as: Standalone workout, One-off workout
In Alpha Progression, a single-session workout is a standalone or one-off workout that is not assigned to an ongoing training plan. It specifies what to do in one session without defining a recurring schedule. This makes it different from completing the next workout in a multiweek plan.
A standalone workout can be useful while traveling, for an extra session, when training with a friend, after a longer break, or whenever the normal plan does not fit. It can also bridge the time before a new plan begins. The workout still becomes part of the workout history, so its sets remain available for later analysis and recommendations.
Anyone can create a standalone workout manually from scratch. Alpha Progression Pro can instead generate one using many of the same settings as the plan generator. The main difference is the target selection: a generated standalone workout begins with the type Full body, Upper, or Lower and can then follow an increasingly specific focus. For example, Full body can be narrowed to Upper focus, then Push focus, and then Chest focus. The user can stop at any level.
The type and focus can be selected manually, or Alpha Progression can choose a suitable option from the muscles trained recently. This helps avoid treating a one-off session as a random exercise list. The active gym still determines which built-in exercises are available, and the generated result remains editable.
Progression recommendations work in standalone workouts as well as planned workouts and continue to use exercise history across both. Manually created standalone workouts remain available in the permanent free version; automatic standalone-workout generation is a Pro feature.