IronSet: Professional Training & Nutrition Manual

IronSet is a high-performance, data-driven fitness and nutrition ecosystem designed for athletes who demand precision. By integrating advanced analytics, Google Gemini AI, and real-time coaching via the "Gym Co-Pilot," IronSet transforms raw data into actionable training intelligence.

Navigate to the Setup widget to initialize your profile. Accurate data is critical for IronSet's calorie and performance algorithms:

• Body Metrics — Input your Gender, Weight (kg), Age, and Height (cm).
• Activity Mode:
  • IronSet High Intensity — High-intensity focused calculations.
  • Decent Standard — Standard activity level modeling.
• Smart Watch Integration — Toggle "Enable Smart Watch" to sync real-time data with your Wear OS device.

To unlock AI Insights, you must provide a Google Gemini API Key:

1. Tap "Get" in the Gemini API Key section to visit the Google AI Studio.
2. Generate a key and paste it into the IronSet settings.
3. This enables deep analysis of your training history and personalized workout recommendations.

Your central hub for daily training.

• Workout Selection: Choose from your active workout routines.
• Workout Score: IronSet evaluates every routine based on:
  • Readiness — Your physical preparedness based on recent fatigue and recovery.
  • Progression — The mathematical opportunity to increase volume or intensity.
  • Priority — How the workout aligns with your weekly schedule.
• Recommendations: If a workout score exceeds 1.0 Recommended, the Bar Chart icon will become active, offering an AI-optimized session plan.

The Gym Co-Pilot is your real-time coach during a session.

• Guided Execution: It walks you through every set, including Warm-up · Yellow and Working · Red sets.
• Session Management:
  • Confirm — Validates a successful set.
  • Failed — Triggers a failure report (input actual reps managed).
  • Later (Defer) — Moves the current exercise to the end of the session.
  • Skip — Skips the current set or exercise.
• Persistence: If you pause a session, you can resume it later that day. If left overnight, the Co-Pilot will automatically finalize the data to maintain history integrity.

Use the Track widget for manual set recording.

• Visual Feedback: Real-time charts compare your "Today" performance against your "Last Session" and "Expected Volume."

Customize your daily nutritional targets in the Plan Meal widget:

• Dynamic Sliders: Adjust Active Calories, Total Calories, Protein, Carbs, and Fats.
• Objectives: Set your goal (e.g., Lean Bulk, Maintenance, Cutting) to let the engine suggest macro-nutrient distributions.
• Calorie Calculator: Automatically estimates total expenditure based on your body metrics and planned activity level.

The Meal History widget provides a weekly grid view of your caloric intake, allowing for easy navigation between past and current weeks to ensure consistency.

Visualize your progress in the Analytics widget:

• Multi-Series Charts: Overlay metrics like "Working Weight," "1RM (One Rep Max)," and "Total Volume."
• Chart Types: Toggle between Line Charts for trend analysis and Bar Charts for set-by-set comparisons.
• Time Scales: Use the navigation arrows to view data from the last 7 days to several months.

For a truly hands-free experience, enable Tilt Interaction in Settings:

• Navigation: Scroll through widgets and charts by tilting your device.
• Tracking: In the Track widget, tilt your device to adjust "Reps" without touching the screen.
• Calibration: Hold the device at a comfortable angle and use the calibration tool to set the "zero" point.

• IronSet bi-directionally syncs with your Wear OS watch.
• Check "Watch Status" in Setup to ensure your device is online.
• Sync history logs provide transparency on data transfers.

Your data is stored locally for privacy.

• Backup: Create a timestamped backup of your history and settings.
• Restore: Revert to a previous state using the available backup list.
• Delete All: A secure way to wipe all workout history, meal data, and profile settings.