• Guided Workout

    If you would like to try out one of our new Guided Workouts simply follow the steps below: 

    • Open the “adidas Training app”
    • Go to “Workouts”
    • Scroll down to “Guided Workout” 
    • Select the “Guided Workout” of your choice by clicking on it.
    • You’ll now be able to see a description of the workout and the duration.
    • If you’d like to proceed, click on “Play”

    As soon as your workout is complete, you will be asked to rate the difficulty, afterward, you are able to share your workout as usual.

    Guided Workouts will also be shown in your Progress tab and Newsfeed.

  • How to delete pictures 

    If you want to delete a picture in the adidas Training app, simply follow the steps below.

    • Open the adidas Training App
    • Go to “Progress”
    • Click on “Show More” 
    • Scroll to the activity with the unwanted picture and click on it 
    • Click on the 3 dots in the upper right corner 
    • Select “Delete Photo”
  • Image Sharing

    Create your own custom image and share it to any of the platforms installed on your device, for example, Instagram, Facebook or Whatsapp. 

    The Share screen will pop up immediately after you’ve saved your activity with the adidas Training app. Follow the simple steps below:

    Click on any of the three icons displayed directly under your stats 

    Now let’s create your image:

    Icon 1. Select a previous photo from your gallery or tap the photo icon to take a photo with your camera

    Icon 2. Select one of the default images that we’ve created for you. Look out for new images around your favorite holiday! 

    Tap “Share” in the top right corner

    Select your preferred platform and inspire your family, friends or followers with your adidas Training progress!

  • New Training Plans

    You might have noticed a few more plans in your adidas Training app in addition to your 12-Week Training Plan. 

    The main difference between your current training plan and the new training plan is the following:

    The workouts in the training plans 6-Week Shape Up, Toned Abs in 6 Weeks, and Fit and Strong in 3 Weeks include duration based exercises. 

    So like in the Workout Creator, it will say 40 seconds of Push-Ups for example, instead of 40 repetitions of Push-Ups.

    6-Week Shape Up: 

    Whether you want to feel fitter and healthier, or shape up for a special event: this 6-week plan is ideal for you!

    Fit & Strong in 3 Weeks:  

    A short plan if you’re short on time — this will help you shape up quickly and improve your fitness level in just 3 weeks.

    Toned Abs in 6 Weeks (Female): 

    The best exercises if you want to strengthen your midsection and define your core muscles.

    The 12-Week Body Transformation and Push Your Limits training plans will include repetition based workouts.

    6 Weeks to Six Pack (Male):

    The best exercises if you want to strengthen your midsection and define your core muscles.

    The 12-Week Body Transformation and Push Your Limits training plans will include repetition based workouts.

    12-Week Body Transformation: 

    Whether you want to build muscle, lose weight, or just commit to getting fit, this plan will give you the results you want. 

    Push Your Limits: 

    Already pretty fit, but you want to go further? This is the full-body plan to make it happen. 

    Running Strong:

    Cross-training to improve your running.

    Strength training is a great way to take your running performance to the next level, prevent injuries and add variety to your fitness routine.

    Have we piqued your interest? You can start one of the new training plans at any time, you just need to either finish or quit your current training plan. 

    Note: Once you quit a training plan, all your progress will be lost and can’t be restored. However, your activities will be saved in the “Progress” Tab

  • adidas Training and iOS 12

    It’s time to say goodbye, we’re dropping iOS 12!

    Technology advances rapidly, with new devices coming out every year. Sometimes it can be hard to keep up with the pace and still provide a great app experience.

    So, in order to provide you with the best user experience, we have decided to discontinue our support for iOS 12.

    As a result, we will no longer be able to fix any issues that are reported on iOS devices running iOS 12 or lower.

    What does that mean for you?

    In order to guarantee a smooth app experience, simply update to the newest available iOS version.

    If your device can’t run a higher iOS version, you should still be able to use the app. However, we won’t be able to fix any reported bugs or issues within the adidas Training app on iOS 12 devices.

    Note: Once you remove the adidas Training app from your phone, you will not be able to download it on your iOS 12 device again.

  • Synchronize adidas Training App Data to Apple Health

    It is possible to synchronize duration and burned calories data from the adidas Training app to Apple Health.

    Follow these simple steps to activate the synchronization with Apple Health:

    • Tap “More” on your tab bar
    • Select “Apple Health”
    • Enable the toggle next to “Apple Health”

    Note: Data from an iPad will not be synchronized with Apple Health. 

  • Can I reset my Training Plan?

    If you would like to start your 12-week training plan from the beginning again, follow these simple steps:

    • Open the adidas Training app
    • Tap “More” on your tab bar
    • Select ”Quit Training Plan"

    This will reset your training plan back to week 1, workout 1, but remember that you’ll need to answer the three initial questions again.

  • Enable the Voice Coach in the adidas Training App

    Enable the Voice Coach in the adidas Training app to receive spoken feedback throughout your workouts. Follow the simple steps below:

    • Open the adidas Training app
    • Tap “More” on your tab bar
    • Select “Voice Coach”
    • Enable the toggle next to “Enable Voice Coach”
    • On this screen, you can also choose your preferred language and volume.
  • Share a Status Post to the News Feed

    Do you want to let your fitness friends know how your training is going? Or have you simply got something interesting to share with the adidas fitness community? Create a text status post and share it to the News Feed using the simple steps below:

    • Open the adidas Training app
    • Tap “News Feed” on your tab bar
    • Click the pen icon in the lower right corner
    • Type your text update
    • To add a photo to your status post, tap the camera icon to take a photo with your camera or select a photo from your gallery by clicking on the picture icon.
    • Tap “Share” in the top right corner

    If you wish to delete the post once it has been shared to the News Feed, follow the short steps below:

    • Open the adidas Training app
    • Open the News Feed
    • Select your text status post
    • Tap the three dots in the top right corner
    • Click “Delete” then confirm the deletion
  • Notification Inbox

    Your received notifications will be available for you to read at any time in your brand new Notification Inbox.

    The bell icon in the top right corner of your Newsfeed Tab will tell you when you have a new notification waiting for you. Tap the icon to view your Notification Inbox, where you can look through your received notifications and check out what’s going on in your adidas fitness community.

    The following notifications* are currently available in your Notification Inbox:

    • received follow requests
    • accepted follow requests
    • comments from followers on your activities
    • likes from followers on your activities
    • invitations to join a group
    • live activities from users you follow 

    Changes to these notifications can be done in the notifications settings. To get to the notification settings click on the gear icon in the upper right corner of your notification inbox. 

    *Your Notification Inbox will be continuously expanded, so keep your eye out for additional notifications in the future!

  • Pause/Resume Workouts

    If you’re unexpectedly interrupted in the middle of a workout, don’t worry! Just hit the "Pause" button on your phone to pause the workout.

    When you’re ready to start up again, tap “Resume”. You also have the option to exit the workout at this point by tapping “Quit” but bear in mind that your progress won’t be saved.

    Your total pause time will be displayed in your workout summary as a “Manual Pause” in the app.

    You can pause at any time during Training Plan workouts, Workout Creator workouts and Standalone workouts/exercises.  

    Note: The maximum pause duration is sixty minutes, after which time it will no longer be possible to restore the workout.

  • adidas Training on Apple TV

    The adidas Training app is available on Apple TV, so you can conveniently watch the exercise demonstrations and follow your workouts on the big screen!

    The following features are available:

    • Training Plan workouts
    • Standalone workouts
    • Standalone exercises

    To get started with your workout, follow these simple steps:

    • Download the adidas Training app from the App Store on your Apple TV. You’ll find it in the “Featured” tab
    • Open the adidas Training app on your Apple TV
    • Log in with your adidas account

    Set up your workout, watch the demonstration videos and get started, just like in the mobile app!

    The following Training plans are working on the Apple TV:

    • 6-Week Shape Up 
    • Fit & Strong in 3 Weeks
    • Toned Abs in 6 Weeks (Female)
    • 6 Weeks to Six Pack (Male)
    • 12-Week Body Transformation
    • Push Your Limits

    To ensure that your workouts synchronize between your Apple TV and your iPhone app, make sure that you’ve got the latest version of the app installed and that you're logged in with the same adidas account on both devices.

    Still having synchronizing issues? Double tap the TV icon on your remote and force close the adidas Training app. Restart the app, and the workout should now be synchronized.

    Note: Workouts completed on Apple TV will not be synchronized to Apple Health.

  • Workout Creator

    You want to train your abs and core but don’t have much time? No problem - the Workout Creator allows you to design a workout adjusted to your current needs.

    Just open the Workouts tab in the adidas Training app and tap “Workout Creator”. You can either choose full body or select one or more of the following: upper body, arms, butt, abs and core, or legs. Choose a duration between 7 and 45 minutes and press continue. A workout will be created for you with a number of different exercises and suitable rest periods. Have a look at the exercise videos and then get started with your workout!

  • I purchased a Premium Membership, yet cannot access the Premium features. Why not?

    It is important to answer the three mandatory questions to evaluate your fitness before you are able to access all the Training Plans. 

    If you have purchased the Premium Membership yet your account still appears as a basic membership, you may need to restore your purchase.

    To do so, go to the settings of the app via “More”, tap "adidas Training" and then "Restore Purchases". Be sure to use the same Apple account you used when you purchased the membership.

    If your Premium Membership is not activated after this step, please make sure that you are logged in with the correct account. You may have accidentally created a new account despite already being a Premium Member on another account. If you are already logged in with the wrong account, just go to “Settings” and log out.

  • Progress Pics

    You can keep track of your transformation by taking Progress Pics directly in the adidas Training app. Follow these simple steps below to start tracking your progress:

    • Open the adidas Training app
    • Tap “Progress” on your tab bar
    • Select “See More” next to “Progress Pics”
    • Tap “Take First Pic” and you are ready to go

    It is important to line up your eyes and knees with the lines provided. You can move the picture afterwards to fit the lines or choose a different photo from your phone.

    How is my progress displayed?

    On the left, you will always see the original picture, and on the right, the current photo. You can also switch the current picture for another one by tapping “Take a New Pic” at the top. Tap the picture you would like to use from your photo gallery and then “Set” at the top. If you don’t see the “Set” button, the latest photo is set already.

    How can I share my progress?

    Progress pics are only visible to you. However, if you would like to share your transformation with your family and followers, tap “See More” next to “Progress Pics”. Tap the Share Icon in the top right corner, then choose your preferred platform.

    How do I back up my progress pics?

    To save a copy of your progress pics to your device, follow these simple steps:

    • Tap “More” on your tab bar
    • Enable “Save Progress Pics to device’s gallery”
    • Allow the app permission to access the storage of your device

    Your progress pics will then be safely stored in your device. This will also ensure that you do not lose your progress pics if you reinstall the app for any reason.

  • Cardio Goal

    Set a Cardio Goal for yourself in the “Plan” tab of your adidas Training app. All the activities (running, walking, biking, hiking, etc.) you track with your adidas Running app are synced automatically.

    The Cardio Goal can be set at the end of every week together with the number of training sessions for the following week. Just set the number of minutes you want to spend on cardio training in addition to your adidas Training workouts.

  • How do I count repetitions when doing the exercises?

    When you are doing mountain climbers, walking lunges or punches, each movement counts as one repetition. For instance, mountain climber right 1, mountain climber left 2, mountain climber right 3, and so on…

    Please note the difference from an exercise like Up-Downs. Here you can count one repetition like this:

    • Start in High-Plank position
    • Lower your left arm down to a Low-Plank position
    • Lower your right arm down to a Low-Plank position
    • Bring your left arm back up to a High-Plank position
    • Bring your right arm back up to a High-Plank position
  • Is my existing Premium Membership valid for all the features in the adidas Training app?

    Yes, if you are a Premium Member and are already enjoying all the benefits of the adidas Runtastic app portfolio, then all the standalone workouts in the Workout Collection, all the training plans, the Workout Creator and the Nutrition and Health tips within the adidas Training app are available for you as well. There is no need to buy another Premium membership.

  • What is the Training Plan and how does it work?

    Your personalized Training Plan is between 3 and 12 weeks and will be created for you after you provided responses to three initial questions. The first part is about your current activity and fitness level. Then you let us know how often you exercise and how fit you evaluate yourself to be, followed by your current weight and height.

    Now you are ready to get started on your first workout in Week 1!  

    You are able to give feedback on your experience every week (and let us know, for example, if the workout was way too difficult or too easy) and your plan for the following week will be adjusted based on your performance and feedback.

    After every week, you are able to choose whether you would like to do two, three, four or five workouts the following week. If you choose to do five workouts, it is important to complete all of them. Therefore, always make sure that you have enough time for the workouts you commit to for the following week, as you cannot change the number during the week.

    Your Training Plan can start on any day you choose. This way you can easily fit your plan into your daily schedule. You are only able to do one workout per day in order to give your muscles some time to recover.


  • The adidas Training App on your Apple Watch

    You can use the adidas Training app on your Apple Watch to:

    • see your progress in your Training Plan,
    • start your next workout or
    • start a Standalone Workout. 

    After your training, you can enter how difficult you found the workout, where you worked out (e.g. gym, home, hotel, etc.) and how you feel (your mood) after the workout.

    Note: You are not able to record your heart rate with the adidas Training app yet. 

  • How do I get my Training Plan?

    You can access all the Training Plans as soon as you are a Premium Member. If you already have a Premium Membership, just log in to the adidas Training app with the same account and you can start right away.

    Not yet a Premium Member?

    No problem. You can purchase your Premium Membership within the app or on runtastic.com. Just be sure to log in with the same account that you’re using with your adidas Training app.

  • How do I skip the warm-up?

    We highly recommend that you do not skip the warm-up. This is a crucial part of your training and helps ensure that your muscles are ready to train and you do not get injured. If you want to skip it because you already did a different warm-up, you can simply disable the warm-up before you start your workout.

    To deactivate the warm-up permanently, tap “More” on your tab bar  and toggle off “Warm-up.”

  • What are Standalone Workouts?

    Standalone Workouts are workouts you can do in addition to your Training Plan or your regular fitness routine.

    Just tap “Workouts” on your tab bar and select Workout Collection. The workouts are listed in order of intensity and get harder the farther down the NATO alphabet you go. As you progress, you’ll soon be able to reach “X-ray.” You can do the same Standalone Workout multiple times to track improvements.

    Before starting your Standalone Workout, make sure to watch the exercise videos so you are adequately prepared. The videos must be downloaded first. You can tap each video to start the download or tap the icon in the top right corner to download all the videos at once. As soon as the video is downloaded, just tap it to watch it as many times as you would like.

    While all standalone workouts can be done indoors, you’ll find two special outdoor workouts in your adidas Training app, both of which you can do without any equipment in less than 30 minutes. Just look for the workouts marked with the adidas logo.

  • Do I need an internet connection for the workouts?

    No, you do not need to be connected to the internet during your workouts with the adidas Training app, as the app is using information stored on your phone. 

    An internet connection is important when you are downloading training videos. We recommend using a wireless network to save data volume. 

    After your training the workouts are synchronized with your adidas account. An internet connection is necessary to synchronize your data.

  • Where can I see my history?

    To view your training history, follow the steps below:

    • Open the adidas Training app
    • Tap “Progress” on your tab bar
    • Your most recent workouts will be displayed at the top of the screen. Select “See More” to view every training session completed with the adidas Training app
  • I am not a Premium Member yet. Can I still use the adidas Training app?

    If you are not a Premium Member yet, you are still able to use the adidas Training app.

    You’ll have access to the free features like the Workout Creator, some Training plans, exercises in the Workout Collection, the instructional exercise videos and some of the different plans we offer.

    We encourage you to become a Premium Member and enjoy all the benefits, such as our 12-week total-body transformation plan, that the adidas Training app (and the entire adidas Runtastic app portfolio) has to offer!