Peloton Strength+ on Apple Watch, compared with RIRLift

Strength+ and RIRLift on the wrist

• Both log weights and reps on the Watch

  Strength+ lets you log weights and reps from the Watch while you follow its cues. RIRLift logs weight, reps and reps in reserve on every set.

• When the weight changes

  Strength+ suggests when you might be ready to level up, from past workouts. RIRLift changes the next set on your wrist and sets next session's weight from your weakest set. The rules.

• Coaching or a logbook

  Strength+ has self-paced workouts with in-ear coaching. RIRLift has no coaching audio: you pick a plan and it keeps score.

• A rest timer you can nudge

  The countdown runs on your wrist with buttons to add or take off 15 seconds, so a busy rack or a hard set doesn't mean guessing.

  

• Plates per side, with Pro

  Type the weight and the Watch shows what goes on each side of the bar. The breakdown is free on the iPhone; on the Watch it's part of Pro.

  

Lifting days that keep score, from the Watch

Home gym with a trap bar, Peloton rides between

You ride on the other days and lift twice a week in the garage: trap bar, dumbbells and a bench.

Exercise	You logged	Next session	Why
Trap Bar Deadlift	225 lb, 8 / 8 / 8 reps, 2 left	230 lb × 5	Every set at the top of 5–8: one step, 2.5 lb a side, reps back to 5.
Flat Dumbbell Press	50 lb, 9 / 8 / 8 reps, 2 left	50 lb × 9	Not every set reached the top of 8–12, so it holds. The weakest set hit its target of 8, so it aims for 9.

The rides stay on Peloton. The lifting days decide their own weights.

Gym squat day, long rests

Back squat for sets of 5 with 2 left. The third set needs more rest, so you nudge the timer on the Watch.

Exercise	You logged	Next session	Why
Barbell Back Squat	Set 2: 185 lb × 5, 1 left	Set 3: 185 lb × 5	You got the reps, just closer to failure than planned, so it holds. Rest went from 2:30 to 3:00 with two taps of +15 s.
Walking Lunge	35 lb, 12 / 12 / 12 reps per leg, 2 left	40 lb × 8	Every set at the top of 8–12: one 5 lb step, reps back to 8.

A harder set got more rest instead of a cut in weight.

Plans for lifting beside your rides

• The best strength workout for runners, built around your training

  Off-season or base phase, full gym

  Built for endurance athletes who add lifting to a cardio week.

  2× a week · 24 sets a week · ~40 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout for full body, for your week

  Only 2 days a week, longer sessions

  Two full-body days, the week most riders can spare.

  2× a week · 45 sets a week · ~50 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Lift after easy rides, not hard ones

  Put your two routines on days without an intense ride, so your legs come into squats fresh.

• Set longer rests on the big lifts

  Rest is per exercise. Give squats and deadlifts 2:30 or more and nudge with +15 s when you need it.

• Allow Apple Health

  With your permission, lifting sessions save to Apple Health as Traditional Strength Training, next to your rides.

When a different app fits better

• You want a coach in your ear. Strength+ has in-ear coaching. RIRLift has none.
• You want a workout generated for you. Strength+ has a workout generator.
• You already pay for Peloton. Check whether your membership includes Strength+ before paying twice.

Questions

Read next

• The best strength workout for runners, built around your training

  Lifting plans built around a cardio week.

• How RIRLift picks your next weight

  The rules behind 225 to 230.

• How long to rest between sets

  Why the squat got 3 minutes.

• The strength training app for runners that fits around your miles

  Lifting beside endurance training.

More ways lifters use RIRLift

• The strength training app for runners that fits around your miles

  Short lifting sessions for each phase of your season, with weights that hold when your legs are tired.

• Is Apple Fitness+ strength training enough to get stronger?

  Keep your Fitness+ classes and add two logged days where the Watch sets the next weight.

• The home gym app that loads your own plates

  A rack, a bar and your own plates: weights rounded to what you can load, and a plan that skips the machines.

Every lifter and goal