Exercise Modalities

OwnLift supports four exercise modalities, each designed for different training styles. Every exercise must have a modality field set to one of these values.

strength

Traditional sets × reps tracking

countdown

Fixed-duration timed exercises

stopwatch

Open-ended timing

interval

Repeated timed sets

Strength

Use strength for traditional weight training exercises where you track sets, reps, and weight. This is the most common modality for resistance training.

When to Use

Barbell, dumbbell, and machine exercises
Bodyweight exercises with rep targets (push-ups, pull-ups, squats)
Any exercise where you count repetitions

Fields

Field	Required	Description
`target_sets`	Recommended	Number of sets to perform
`target_reps`	Recommended	Reps per set (can be a single number or range like "8-12")
`target_notes`	Optional	Weight suggestions, form cues, or other notes

Example

strength-exercises.yaml

exercises:
  - name: Barbell Squat
    modality: strength
    target_sets: 4
    target_reps: 8
    target_notes: Below parallel, controlled descent

  - name: Romanian Deadlift
    modality: strength
    target_sets: 3
    target_reps: 10
    target_notes: Slow eccentric, feel hamstring stretch

Countdown

Use countdown for exercises held for a specific duration. The app displays a timer counting down from your target time.

When to Use

Isometric holds (planks, wall sits, dead hangs)
Stretches with fixed durations
Any exercise where you hold a position for time

Fields

Field	Required	Description
`target_duration_sec`	Required	Duration in seconds (must be positive)
`target_notes`	Optional	Form cues or modifications

Example

countdown-exercises.yaml

exercises:
  - name: Plank
    modality: countdown
    target_duration_sec: 60
    target_notes: Keep hips level, engage core

  - name: Wall Sit
    modality: countdown
    target_duration_sec: 45
    target_notes: Thighs parallel to floor

  - name: Dead Hang
    modality: countdown
    target_duration_sec: 30
    target_notes: Active shoulders, full grip

Stopwatch

Use stopwatch for open-ended timed activities. The timer counts up from zero, and you stop it when finished. Optionally set a target time.

When to Use

Cardio sessions (running, cycling, rowing)
Mobility work with no fixed duration
Time trials or "for time" workouts
Any activity where you want to track total duration

Fields

Field	Required	Description
`target_duration_sec`	Optional	Target time to beat or aim for
`target_distance_meters`	Optional	Target distance for cardio exercises
`target_notes`	Optional	Pace guidance or workout details

Example

stopwatch-exercises.yaml

exercises:
  - name: 5K Run
    modality: stopwatch
    target_duration_sec: 1500
    target_notes: Target pace 5:00/km

  - name: Open Mat Stretching
    modality: stopwatch
    target_notes: Full body mobility routine

  - name: Rowing
    modality: stopwatch
    target_distance_meters: 2000

Interval

Use interval for exercises repeated for multiple timed sets. Perfect for HIIT, Tabata, or any work/rest protocol.

When to Use

HIIT workouts (sprints, burpees, jump squats)
Tabata-style training
Conditioning circuits
Any exercise with repeating work periods

Fields

Field	Required	Description
`target_sets`	Recommended	Number of intervals (work periods)
`target_duration_sec`	Recommended	Duration of each work interval
`target_notes`	Optional	Rest period info or intensity notes

Example

interval-exercises.yaml

exercises:
  - name: Sprint Intervals
    modality: interval
    target_sets: 8
    target_duration_sec: 30
    target_notes: 30 sec work, 30 sec rest

  - name: Battle Ropes
    modality: interval
    target_sets: 5
    target_duration_sec: 20
    target_notes: Maximum intensity

  - name: Kettlebell Swings
    modality: interval
    target_sets: 6
    target_duration_sec: 45
    target_notes: Russian-style, hip hinge focus

Choosing the Right Modality

Use this quick guide to select the appropriate modality:

If you want to...	Use
Track weight, sets, and reps	`strength`
Hold a position for a set time	`countdown`
Track how long something takes	`stopwatch`
Do repeated timed intervals	`interval`

Tip: You can mix modalities within the same day. A typical workout might start with strength exercises, include some countdown core work, and finish with interval conditioning.