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Start today's session from your routine

2 min read 3 tools Updated May 12, 2026

— Say it like this
I'm at the gym — let's start.
2 more ways to say it
  • Start session.
  • I'm starting today's pull day.
— Here's how it goes

What you'd see in chat

  1. I'm at the gym — let's start.
  2. Started Push A — first up is bench press, 4 sets of 6–8. Last bench was 100 × 8 RIR 2, so suggested load stays at 100 kg. Want me to log set one when you're racked, or set a warm-up timer first?

  3. Push A — Bench / Shoulders

    Push A

    0m 18s
    0/5 exercises · 0%

    Bench Press

    Set 1 / 4

    Last: 95 kg · Suggested: 95 kg

    • Bench Press 0/4
    • Overhead Press 4 sets
    • Dips 3 sets
    • Lateral Raise 3 sets
    • Tricep Pushdown 3 sets

Seven in the morning. You're in the locker room, gear in your bag, phone in hand. The agent already knows your active routine and what day you're due. The only thing left is to tell it you're starting now.

What the agent needs to hear

Behind your sentence, the agent works backwards to three pieces: which routine is active, which day of that routine you’re hitting, and when the session starts. You don’t have to spell any of them out on a normal day — your active routine is known, the day rotates on its own, and “now” is the default start time. « Let’s start » is enough.

The agent shows you a card with the day’s plan — exercises, set targets, the order they’re queued — and waits for a nod. Once you confirm, the session is open and live; everything you log from this moment attaches to it.

Picking a different day or routine

If you missed Monday’s pull and want to do it Tuesday, say so explicitly: « start pull day instead ». The agent swaps the day pick and re-queues the exercises. The same works for one-off sessions you’re not following on plan: « freestyle session, chest and triceps » creates an empty container you fill in as you go.

If a paused session is still open — phone call earlier, the agent has been waiting — opening with « let’s start » resumes it instead of opening a new one. If you want a fresh one anyway, name it: « new session, skip the paused one ».

What this anchors

The session is the container everything else lives inside. Sets, advanced clusters, cardio after — they all need a session open or the agent refuses and asks you to start one. Starting cleanly at the top is what makes the rest of the recipes work.

The session also captures duration from this moment, so the timestamp matters. A session started at 7:00 and closed at 8:15 reads as a 75-minute workout in your trends; one started but never closed runs forever and skews everything downstream until you end it.

When the agent picks wrong

The card the agent shows you is where you catch a wrong assumption. If it queued today’s leg day but you’re here for arms, say so before confirming: « no, this is arms day ». The card swaps and you’re set. If you wanted to resume the paused one and it offered to start fresh, push back the same way.

If your active routine itself is wrong — new mesocycle starts next week but the agent’s still on the old one — that’s a separate problem. Switch the routine first, then come back here to start the session.

What makes a clean start

Three things decide whether the session is set up right: the routine and day match what you’re actually about to train (so queue and targets are real), the start time is now (not yesterday’s leftover — confirm or override), and no orphan session is still open (one at a time keeps the data clean). The system reads these for duration, adherence, and training quality; starting into the wrong session quietly corrupts every metric tied to it. Start the way you mean to train, then go.

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