User Guide

Sign Up

1. Go to the Sign In page. From the home page, tap Sign In / Create Account in the top navigation.
2. Switch to the Sign Up tab. Below the form, tap the link to create a new account.
3. Enter your email and choose a password. Use a real email address — you'll need it to recover your account later.
4. Tap Create Account. You'll be redirected to the profile setup wizard automatically.

What You'll Set Up

1. Choose your role. Select Athlete or Trainer. Your role determines which features and tabs are visible. Athletes get full workout tracking; trainers get all athlete features plus the Trainer Portal.
2. Set your unit preferences. Choose between US (lbs, ft/in) or Metric (kg, cm). This affects weight inputs, height display, and body metrics throughout the app.
3. Enter your personal info. Name, date of birth, and height. These are used for BMI calculation and your profile card.
4. Upload an avatar (optional). Add a profile photo that appears in the top bar and your trainer/athlete card. You can skip this and add one later from the Profile tab.
5. Set your fitness goals. Tell us what you're working toward. If you have a trainer, this helps them build the right program for you.

Main Tabs

• Home — Your dashboard. Browse routines, search the exercise library, and start workouts from here.
• Cardio & Tabata — Log standalone cardio sessions and run Tabata interval timers with custom presets.
• Today's Workout — The active workout screen. This is where you log sets, reps, and weight during a session.
• History — A calendar view of every workout you've completed, with full session details.
• Profile — Personal info, body metrics, email settings, and trainer connection status.

Trainer Tab Trainer Only

If your role is set to Trainer, a dedicated Trainer tab appears in the navigation with access to your client roster, routine builder, programs editor, analytics, and billing.

Top Bar

The top bar shows the current screen title and your user menu pill (your avatar and name). Tap the pill to see your role, switch trainer view, or sign out.

Brightness

Toggle between Dark and Light mode. Dark mode uses a near-black background optimized for gym lighting. Light mode switches to a white/gray palette.

Color Themes

• Fire — Red and orange accents. The default KeegNation look.
• Glacier — Cool teal and blue accents for a calmer aesthetic.
• Peony — Purple and magenta accents for a bold alternative.

Your theme choice is saved locally and applies instantly across every page.

Layout Modes

• Web — Full responsive layout for desktops and tablets. This is the default.
• Mobile — Fixed 390px-wide layout that simulates a phone screen, even on desktop.
• Raspberry Pi — Fixed 800px layout optimized for wall-mounted projectors or kiosk displays.

Workouts Tab

This is the default view. It shows your available routines organized into sections:

• From My Trainer — Routines your trainer has pushed to you. These appear automatically when your trainer assigns them.
• KeegNation Library — Pre-built routines from the KeegNation team, filterable by focus and level.
• My Workouts — Routines you've saved yourself. These include any workout you save after finishing a session.

Filtering Routines

Tap the Filters button to open the filter panel. You can filter by:

• Focus — Power & Hypertrophy, General Fitness, Muscle Building, Fat Loss, Strength, Hypertrophy, Athletic
• Level — Beginner, Intermediate, Advanced
• Program — Filter to routines that belong to a specific training program

Searching

Use the search bar at the top of the Home tab to search across both routines and exercises. Type any keyword (e.g., "chest", "push pull", "dumbbell") and results update instantly.

Step-by-Step

1. Tap a workout card from the Home tab. This opens the day overview showing all exercises for that workout day.
2. Review the day overview. You'll see the exercise list with planned sets, reps, and weight. You can also view trainer notes or add your own notes using the pills at the bottom.
3. Tap Start Workout. The green button at the bottom launches your workout session. The timer starts and you'll be taken to the Today's Workout tab.

Workout Notes

Before starting, you can access two types of notes from the day overview:

• Trainer Notes — Read-only notes from your trainer about the workout (technique cues, intensity notes, etc.).
• My Notes — Your own editable notes. Write reminders, track how you felt, or note substitutions. These save automatically.

How It Works

1. The current exercise appears at the top. Your full exercise list is visible in the left column so you can jump to any exercise at any time.
2. Each set is a row. Enter the weight and reps for each set. Inputs are large and numeric-only for fast entry.
3. Sets mark as logged. Once you enter values for a set, it shows a checkmark indicator. The rest timer may auto-start depending on your settings.
4. Move to the next exercise. Tap the next exercise in the list or use the Next Exercise preview panel on the right to advance.

How It Works

• The rest timer bar appears on the right side of the active workout screen.
• It can auto-start after you log a set, counting down your configured rest period.
• You can pause, resume, or skip the timer at any time.
• Audio and visual alerts fire when rest is over so you know it's time to go.

Step-by-Step

1. Tap the Add Exercise button (the + icon) during your workout.
2. Enter the exercise name (e.g., "Bench Press"). You can also set the number of sets, reps, and starting weight.
3. Tap Add Exercise to confirm. The exercise is appended to your workout and you can start logging immediately.

Step-by-Step

1. Tap Finish Workout. A confirmation dialog appears showing your session stats: duration, total exercises, and sets logged.
2. Review your stats. The completion overlay displays a summary of what you accomplished.
3. Tap Done to close the session. It's automatically saved to your History.
4. (Optional) Tap Save to My Workouts. Give the routine a name (e.g., "Push Pull Legs") and it will appear under My Workouts on the Home tab for quick access in future sessions.

Step-by-Step

1. Go to the Cardio & Tabata tab and tap Cardio.
2. Set a target duration using the hours, minutes, and seconds inputs.
3. Fill in session details: date, exercise name (e.g., "Treadmill", "Bike"), distance, and RPM.
4. Tap Start to begin the timer, or tap Log It to save the session directly without running the clock.

Running a Tabata Session

1. Go to the Cardio & Tabata tab and tap Tabata Timer.
2. Select a preset from the grid. Each preset card shows the work/rest intervals, number of rounds, and exercises.
3. The timer starts. You'll see a large countdown display, the current segment (WORK or REST), the current exercise name, and a progress bar.
4. Navigate segments using the previous/next buttons if you need to skip ahead or go back.
5. When complete, the "Tabata Complete!" screen appears. Tap Done to finish.

Audio Controls

During a Tabata session, the header has three audio controls:

• Mic — Toggles voice readouts (exercise name spoken aloud each round).
• Speaker — Toggles sound effects (beeps for transitions).
• Volume slider — Adjusts the volume of both voice and sound effects.

Creating a Preset

1. Tap New Preset at the bottom of the Tabata preset list.
2. Set your intervals: work duration, rest duration, number of rounds, and exercise names for each round.
3. Save the preset. It appears in your preset grid for future use.

Importing Presets via CSV

Tap Import Presets to upload a CSV file. The expected format is:

Separate exercise names with the pipe character ( | ). Upload the file and tap Import Tabata Presets to add them to your library.

Using the Calendar

• The calendar view shows the current month with highlighted dates for days you logged a workout.
• Tap any highlighted date to see the session(s) for that day in the detail panel on the right.
• Navigate between months using the arrow buttons.

Session Details

When you select a session, you'll see:

• Session name and routine label
• Total duration, exercise count, and sets logged
• Full exercise breakdown with every set, rep, and weight value

Editing Past Sessions

You can edit the details of any past session directly from the History tab. Tap a session to expand it, then modify set values, exercise names, or the session name inline. Changes save automatically.

What You Can Track

• Bodyweight — Log your weight in lbs or kg. Trend data appears on your profile.
• Body Fat % — Track your body fat percentage over time.
• Muscle % — Track your lean muscle percentage.
• BMI — Calculated automatically from your height and weight. Displays with a color-coded category bar (Underweight, Normal, Overweight, Obese).

Logging a Metric

1. Go to the Profile tab and find the Body Composition section on the right side.
2. Tap the Log button next to the metric you want to update (Bodyweight, Body Fat %, or Muscle %).
3. Enter the value and date, then tap Save. The metric updates immediately on your profile card.

Browsing Exercises

1. Go to the Home tab and tap the Exercises sub-tab.
2. Use the search bar to find exercises by name (e.g., "deadlift", "cable fly").
3. Filter by muscle group or equipment using the dropdown filters (Muscle: Chest, Back, Legs, etc. — Equipment: Barbell, Dumbbell, Cable, Machine, Body Only, etc.).

Exercise Details

Each exercise card includes:

• Exercise name and category (Strength, Cardio, Stretching)
• Force type (Push or Pull) and mechanic (Compound or Isolation)
• Difficulty level (Beginner, Intermediate, Advanced)
• Primary and secondary muscles targeted
• Step-by-step instructions

How to Upload

1. Go to the Home tab and tap the Upload sub-tab.
2. Select your CSV file or drag and drop it into the upload zone.
3. Review the parsed exercises before confirming the import.
4. The routine is added to your My Workouts section and is ready to start immediately.

Trainer Tab Sub-Sections

• Builder — Create and edit multi-day workout routines with drag-and-drop exercise ordering.
• Client & FireDrop Mgmt — Manage your full-time clients, view their routines, and handle licensed programs (FireDrops).
• Analytics — Track client progress trends and view engagement data.
• Profile — Set up your trainer profile including bio, specialties, certifications, and welcome message.
• Billing — Manage your subscription and payment settings.

Setting Up Your Trainer Profile

1. Go to the Trainer tab and select the Profile sub-tab.
2. Write a welcome message. This is the first thing new clients see when they connect with you.
3. Add your bio, specialties, and certifications. Specialties appear as selectable chips (Cardio, Strength, etc.). Certifications are displayed on your profile card.
4. Save your profile. Your information is synced to the cloud and visible to connected athletes.

Client Roster

• Each client card shows their name, avatar, last session date, and total sessions logged.
• Connection status is shown as active, pending, or disconnected.
• Tap a client to view their full workout history, body metrics, and any hidden fields they've shared (injuries, goals, preferred equipment, modifications).

Client Hidden Fields

When an athlete connects with you, they can share private information to help you personalize their training:

• Injury Notes — Current injuries or pain areas to avoid.
• Goals — What they're working toward.
• Preferred Equipment — Equipment they have access to.
• Modifications — Exercise modifications or limitations.
• Trainer Notes — Your private notes about this client (only visible to you).

Creating a Routine

1. Go to the Trainer tab and select the Builder sub-tab.
2. Create a new routine. Give it a name, set the focus (e.g., Hypertrophy, Strength), and choose a difficulty level.
3. Add workout days. Each day gets a name (e.g., "Chest & Triceps") and a list of exercises.
4. Add exercises to each day. Set the target sets, reps, weight, and rest period for each movement. Drag to reorder.
5. Group exercises into supersets by selecting multiple exercises and tapping Confirm Superset.
6. Push the routine to one or more connected athletes. It will appear under "From My Trainer" on their Home tab.

Creating a Program

1. Open the program editor from the Builder sub-tab.
2. Name your program and set the overall structure (number of phases, weeks per phase).
3. Assign routines to each phase. Each phase can have a specific focus like Hypertrophy, Strength, Power, Peak, Deload, or Conditioning — each with its own color code.
4. Enroll athletes. Assign the program to one or more connected clients. Their workout schedule updates to reflect the program progression.

Phase Types

• Hypertrophy — Higher volume, moderate weight. Focused on muscle growth.
• Strength — Heavier loads, lower reps. Building raw strength.
• Power — Explosive movements, moderate load. Speed and force production.
• Peak — Competition or testing phase. Maximal output.
• Deload — Reduced volume and intensity for recovery.
• Conditioning — Endurance and metabolic work.

For Trainers: Sharing Your Invite Code

1. Go to your Trainer Profile. Your unique invite code is displayed on your profile card.
2. Share the code or link with your athlete via text, email, or in person.
3. The athlete enters the code on their end (see below). You'll see a pending connection in your client roster.
4. Approve the connection. Once approved, the athlete appears in your active client list and can see your pushed routines.

For Athletes: Connecting to a Trainer

1. Get the invite code or link from your trainer.
2. Enter the code in the connection section of your Profile tab.
3. Wait for approval. Your trainer will confirm the connection on their side.
4. Once connected, you'll see your trainer's welcome message, and their pushed routines will appear under "From My Trainer" on your Home tab.

What Can Claude Do?

Claude acts as your AI co-pilot inside KeegNation. Instead of tapping through menus, just tell Claude what you need:

• Build workouts — “Create a 4-day upper/lower split for my home gym.”
• Design programs — “Build a 12-week hypertrophy program with a deload every 4th week.”
• Log sessions — “I just did back squats 4x6 at 225, RDLs 3x10 at 185, and leg curls 3x12.”
• Check progress — “How has my bench press trended this month?”
• Manage your business — “Show me my earnings and top FireDrop links.”

Everything Claude creates syncs directly to your KeegNation account. Workouts show up in your app, logged sessions appear in your history, and programs land in your trainer dashboard as drafts ready for review.

Step-by-Step Setup

1. Open Claude Settings. Go to claude.ai and click your profile icon, then Settings.
2. Go to Integrations. In the settings menu, click Integrations (or Connectors).
3. Add a custom integration. Click Add, enter a name like “KeegNation Fitness”, and set the URL to https://mcp.keegnation.fit/mcp
4. Click Connect. Claude will redirect you to the KeegNation sign-in page.
5. Sign in. Use Google, Apple, or your email and password — the same login you use for the KeegNation app.
6. Done. You’ll be redirected back to Claude. Start a new conversation and ask Claude anything about your KeegNation account.

Business Intelligence

• View your clients — see who’s connected, their status, and contact info.
• Check earnings — revenue summary by week, month, or all time.
• FireDrop stats — see purchase counts and revenue per link.
• Subscription info — your current plan, limits, and renewal date.
• Client progress — workout adherence, frequency, and recent sessions for any connected client.

Content Creation

• Create workouts — build structured workouts for yourself or any connected client.
• Design programs — multi-week periodized programs with phases, saved as drafts in your dashboard.
• Create FireDrop links — generate shareable links for routines to post on social media.
• Edit workouts and programs — swap exercises, adjust volume, insert deload weeks, or replace entire days.

What You Can Do

• View your profile — name, role, and account info.
• Check your next workout — see what’s scheduled from your program or saved routines.
• Browse workout history — review past sessions, filter by exercise, and see trends.
• Check your equipment — see what gear you have at each location.
• Create workouts — ask Claude to build a session based on your goals, available equipment, and time.
• Log workouts — tell Claude what you did and it records every set, rep, and weight.
• Edit workouts — swap exercises, adjust volume, or replace a session entirely.

How It Works

1. Set up your locations in the app. Go to the Home tab and add your training locations — home gym, commercial gym, hotel, etc.
2. Add equipment to each location. Select which gear is available: dumbbells, barbell, cables, bands, machines, etc. For weights, specify what you have (e.g., dumbbells 5–50 lb).
3. Tell Claude where you are. Say “I’m at home today” or “Build me a hotel workout” and Claude will pull your equipment for that location and only use exercises you can actually perform.

Rate Limits

• Read operations (profile, history, clients, etc.) — 100 per hour for all users.
• Write operations (create, edit, log) — 20 per hour for all users.

Trainer Subscription Gating

• Paid trainers (Starter, Pro, Elite) — unlimited write operations.
• Free tier trainers — 5 write operations per calendar month. Upgrade your subscription for unlimited access.
• Athletes — all tools are free, no limits beyond hourly rate caps.

Read Tools Are Always Free

Viewing your profile, checking client progress, browsing history, and all other read-only operations are free for everyone with no monthly cap.

Does my Claude email need to match my KeegNation email?

No. Your Claude account and KeegNation account are completely independent. When you connect, you sign in to KeegNation separately through the integration.

Can Claude assign programs to my clients?

No. Claude creates programs as drafts in your trainer dashboard. You review and assign them to clients manually in the KeegNation app. This is by design — you stay in control of what reaches your athletes.

What happens if I disconnect the integration?

Nothing is lost. Your workouts, programs, and data remain in KeegNation. Disconnecting just removes Claude’s ability to access your account. You can reconnect anytime.

Is my data safe?

Yes. Claude can only access your own data, enforced at the database level. Trainers can only see data for their connected clients. All communication is encrypted, tokens expire automatically, and every tool call is logged for your security.

I’m getting “conversation too long” errors

Start a new conversation. The KeegNation tools use some of Claude’s context window, so very long conversations may run out of space. A fresh conversation resets this.

Can I use this from my phone?

Yes. The Claude mobile app supports integrations. Connect the same way — Settings, Integrations, add the URL, and sign in.

How to Use

1. Switch to the Pi layout mode from the Display tab if using a projector or kiosk (800px fixed width).
2. Open the Display tab during a workout to see a high-contrast, full-screen view of your current exercise, sets, and timer.
3. Optimized for visibility. Large fonts, minimal UI, and high contrast make it readable from across a gym floor.

On iPhone / iPad

1. Open the site in Safari. Navigate to the KeegNation Fitness login page.
2. Tap the Share button (the square with an arrow pointing up).
3. Scroll down and tap Add to Home Screen.
4. Tap Add. The app icon appears on your home screen and opens in full-screen mode.

On Android

1. Open the site in Chrome. Navigate to the KeegNation Fitness login page.
2. Tap the three-dot menu in the top right.
3. Tap Add to Home screen or Install app.
4. Confirm. The app installs and launches like a native app.

On Desktop (Chrome / Edge)

1. Look for the install icon in the address bar (a monitor with a down arrow).
2. Click Install. The app opens in its own window with a taskbar shortcut.

Is my data saved if I close the app?

Yes. All workout data, body metrics, and settings are synced to the cloud via your Supabase account. Your theme and display preferences are also saved locally so they persist even offline.

Can I use the app offline?

KeegNation has basic offline support through its service worker. Pages and assets are cached for offline loading. However, logging workouts and syncing data requires an internet connection.

How do I change my email or password?

Go to the Profile tab. Your email is displayed in the Personal Info section with a Change button. For password changes, use the password reset flow from the Sign In page.

Can I have multiple trainers?

Currently, each athlete can be connected to one trainer at a time. You can disconnect and connect to a different trainer whenever you need to.

What's a FireDrop?

A FireDrop is a licensed workout program that trainers can create and distribute. Think of it as a packaged training plan that athletes can access through a shared link or direct assignment.

How do I delete my account?

Contact us to request account deletion. All your data — workout history, body metrics, trainer connections, and personal information — will be permanently removed.

Which browsers are supported?

KeegNation works best in Chrome, Safari, Edge, and Firefox. For the best experience on mobile, use Safari (iOS) or Chrome (Android) and install the app to your home screen.