Workout Modes

Workout Modes

Project Phoenix supports the main Vitruvian workout modes exposed by the app and trainer protocol. Mode availability can vary by exercise type; cable-only settings are hidden for bodyweight exercises.

Old School

Classic fixed-resistance lifting. Use it when you want predictable load through the rep and simple progression.

Common use:

• Strength work.
• Learning a movement.
• Testing whether connection and load control are stable.

Pump

Pump changes resistance based on movement speed. It is better suited to higher-rep work where you want responsive resistance rather than a fixed-feel set.

Common use:

• Hypertrophy sets.
• Higher-rep accessories.
• Fast but controlled reps.

TUT

Time Under Tension focuses on controlled tempo. v0.9.1 includes fixes to the TUT packet behavior that previously caused unreliable TUT/Eccentric behavior.

Common use:

• Slower controlled reps.
• Technique work.
• Consistent rep timing.

TUT Beast

TUT Beast is a more intense TUT variant. In the app it is selected as a TUT sub-option.

Common use:

• Advanced tempo work.
• Shorter sets with a harder feel.
• Controlled overload when normal TUT is too easy.

Eccentric Only

Eccentric Only focuses load on the lowering phase. Use it conservatively because eccentric work can be more fatiguing than it feels during the set.

Common use:

• Negative-focused accessories.
• Plateau work.
• Controlled eccentric overload.

Echo

Echo adapts resistance to your output. v0.9.1 aligns Echo defaults with official app behavior and fixes Echo duration generation.

Echo levels:

• Hard
• Harder
• Hardest
• Epic

Echo eccentric load options shown in the app include:

• 0%
• 50%
• 75%
• 100%
• 120%
• 150%

The app model also recognizes intermediate hardware-safe eccentric percentages up to 150%. Treat 150% as the upper limit and increase only when you understand how the movement feels.

Mode Notes

• PRs are tracked by exercise and mode, with phase-aware PR support for combined, concentric, and eccentric work.
• Echo set summaries include warmup, working, burnout, and peak-weight information when available.
• Bodyweight exercises use bodyweight and accessory-load handling instead of cable-only controls.
• If a mode behaves unexpectedly, capture Connection Logs and Machine Diagnostics before filing an issue.