MRFi Training App Guide

1. Sign in and open Program Pathway.
2. Choose the pathway that best matches your current training readiness.
3. Build a workout, log the actual work you complete, and save progress as needed.
4. Submit completed workouts so History and Progress stay useful.

1. Familiarization Phase: best if you are new to resistance training or returning after time away.
2. Linear Periodization: best after familiarization, when your technique and baseline loads feel repeatable.
3. Weekly Non-Linear Periodization: useful later when you need more variety across training weeks.
4. Custom Builder: useful when you already know exactly what you want to train.

Start here if you are new to resistance training or returning after time away. Use manageable loads while you learn exercise names, form, RPE, and the app workflow.

Use Linear Periodization after familiarization feels repeatable. This pathway typically progresses from higher reps and lighter loads toward lower reps and heavier loads.

Weekly Non-Linear Periodization is available for later progression and variety. It can help vary the training emphasis across weeks while still using RPE and completed workouts to guide decisions.

1. Open Workout Log for the planned or in-progress workout.
2. Enter the actual load, reps, and RPE you completed for each set.
3. Mark sets done as you train.
4. Use notes when you modify load, range of motion, setup, or exercise choice.

RPE is your rating of perceived exertion for a set. A lower RPE means more reps likely remained in reserve; a higher RPE means the set was closer to your limit.

1. If all prescribed sets and reps were completed and RPE stayed at or below target, consider a small load increase next time.
2. If the workout was completed but RPE was higher than prescribed, keep the same load next time.
3. If prescribed reps or sets were missed, reduce load or repeat before progressing.

Use Save Progress during a workout when you need to leave and return later. Use Complete Workout only after the session is finished and the logged sets reflect what you completed.

History shows completed workout details. Progress helps you review training patterns over time, including completed work, reflections, and performance trends.

Open Settings to manage your subscription or cancellation. The app includes a 30-day trial, then $9.95/month.

Do not push through sharp, worsening, burning, numbness or tingling, chest symptoms, dizziness, unusual shortness of breath, or anything other than normal training effort.

Modify range of motion, load, angle, or exercise when appropriate. Seek appropriate medical or professional guidance when symptoms are concerning or uncertain.