PDF Fit Support

PDF Fit turns a workout program into something you can train and track. Import a PDF of a plan and it is read into weeks, days, exercises, sets and reps, or answer a few questions and have the AI Program Builder create one for you. From there you log every set, follow a schedule that adapts when you miss a session, run strength and cardio tests, and track fasting alongside your training.

No. You can explore the app using Guest Mode without creating an account. Guest data is stored locally on your device. When you're ready, you can create an account to sync your data to the cloud and access it across devices. Any data from guest mode will be migrated to your new account automatically.

After creating an account and logging in, go to Profile and then Security to enable biometric login. Once enabled, you can sign in using Face ID or Touch ID on subsequent visits. If your biometric credentials are ever lost (for example, after an app update), you'll be prompted to re-enter your password to re-link them.

On the login screen, tap "Forgot Password?" and enter the email address associated with your account. You'll receive an email with a verification code. Enter the code in the app and choose a new password.

From the Today tab, tap the current workout card or the play button to begin your scheduled session. You can also navigate to the Programs tab, select your active program, choose a day, and tap "Start Workout."

Yes, three ways. Go to the Programs tab and tap "Create Custom Program" to upload a PDF, have the AI Program Builder create one around your goals, or build weeks and days by hand. You can also start from a built-in template and edit it.

RIR stands for "Reps In Reserve." It represents how many more reps you could have performed with good form after finishing a set. For example, an RIR of 2 means you had about 2 reps left before failure. Tracking RIR helps you manage training intensity and fatigue.

After you complete and log a set, the rest timer automatically starts counting down. You can let it run to zero or tap to skip it when you're ready for your next set. The timer does not activate between time trial exercises.

Importing reads a program you already have: upload the PDF your coach gave you and PDF Fit extracts the weeks, days, exercises, sets and reps. The AI Program Builder is for when you do not have a program at all. It asks about your goals, your equipment, how many days a week you can train and any injuries to work around, then creates one for you. Both end up in the same place: a program you log set by set.

Go to the Programs tab, tap "Create Custom Program" and choose to have one built for you. You answer a short set of questions, then week 1 is generated and is free to train. Every set you log counts and your streak starts on day one. If it is not quite right you get one free rebuild within 7 days, and you can report anything that looks wrong from inside the program. The builder declines some requests by design, including for users under 16 and during pregnancy or postpartum recovery.

AMRAP days are marked in your program and open a countdown instead of the usual set list. Tap start and train as many rounds as possible before the clock runs out, with a buzzer at the end of each round. When time is up you record your rounds, any extra reps and the weight used. Scores are kept, so the next time the same AMRAP comes round you can see what you need to beat. You can also convert an existing day into an AMRAP when editing a program.

Nothing is skipped. Choose the weekdays you train under your program's details, and if you miss a session it carries forward to your next training day, with the rest of the week shifting behind it. Your program stays in order rather than quietly losing a workout, and the Today tab always shows the session you are actually due to do next.

Credits are one-off purchases, and there are two separate kinds. PDF import credits are spent when you import a workout PDF. Program credits unlock the remaining weeks of a program the AI built for you. They are not interchangeable. You can see both balances and top up under Profile and then Purchases. PDF Fit Pro members buy program credits at a lower price. A failed generation costs you nothing. If the builder does not deliver, the credit is not consumed.

When the AI builds you a program, the first week is yours to train at no cost. It is the real program, not a preview, and everything you log is kept. When you are ready to continue, unlocking adds the remaining weeks and your week 1 history carries straight over. Nothing you have already logged is lost or reset.

Go to Profile and then tap "Restore Purchases." Purchases are tied to the App Store or Google Play account that made them, so sign in to the app with the same store account you bought with. If a purchase still does not appear, contact us using the form below with the date and the store you bought from and we will sort it out.

PDF Fit supports three types of tests: Strength tests using the RAMP warm-up protocol followed by an AMRAP (As Many Reps As Possible) set to estimate your one-rep max. Cardio tests for tracking timed cardiovascular benchmarks. Bodyweight tests for exercises like push-ups, pull-ups, and planks.

Your estimated 1RM is calculated using the Epley formula: 1RM = Weight x (1 + Reps / 30). This provides a reliable estimate based on the weight and number of reps you complete during an AMRAP test set.

The Progress tab shows your training volume over time, personal records marked with "NEW" badges, and exercise-specific history. You can filter by time range: the current training block, the last 30 days, or all time.

From the Today tab, you can start the fasting timer with a single tap. Choose from customizable presets like 16:8 (16 hours fasting, 8 hours eating), 18:6, 20:4, or create your own. The timer tracks your fasting window and logs completed fasts automatically.

Yes. Go to Profile and then Fasting Presets to create, edit, or delete custom fasting schedules. You define the fasting duration and eating window to match your preferred intermittent fasting protocol.

Yes. Your data is stored securely on our servers with encrypted connections. Biometric credentials are stored in the iOS Keychain via Secure Store, which persists even through app updates and cache clearing. Passwords are hashed and never stored in plain text.

PDF Fit caches data locally so you can view your programs and recent workouts offline. Any changes made offline are queued and automatically synced when your connection is restored.

To request account deletion, please contact us using the form below or email us at greg@gregarmstrong.com.au with the subject "Account Deletion Request" and the email address associated with your account. We will process your request and permanently delete all associated data within 30 days.

Open the app, go to Profile and then Settings, and tap "Layout style." You can choose between four looks: Original (the classic layout), Action-First (bold typography and an oversized primary button for quick tapping mid-workout), Coach Brief (compact rows with extra notes and a teal accent), and Ring & Ritual (spacious glass cards with progress rings). Your choice applies across every screen and switches instantly.