Sixteen

Contents

1. First Launch and Onboarding
2. Main Screens
3. Running a Workout
4. Settings
5. Export, Import and Reset
6. Apple Watch
7. When Something Looks Wrong

Manual

Date: September 2026

First Launch and Onboarding

When you open the app for the first time, it shows two brief intro screens about what Sixteen does. Then it asks you four questions:

1. Your name - Used to greet you on the Training tab. You can skip.
2. Body stats - Biological sex, birth date, height, weight. Used to estimate your daily energy requirement. All optional.
3. Goals - Your race target time, next race date, sessions per week. Optional.
4. Summary - Confirms your answers.

After onboarding, the app shows the paywall. With Sixteen Pro you log new training sessions. Free access only lets you browse your history. The free trial is 21 days. After that you pay monthly or yearly, or you can keep free access to view your old workouts.

Main Screens

Sixteen has four tabs at the bottom: Training, Race, Analytics, and Pace.

Training Tab

This is where you log and browse your training sessions.

At the top:

• A search field to search by date or workout name
• A gear icon in the top right opens Settings

Starting a workout:

You can start a workout several ways:

• Quick start: Pick a single station (Sled, Wall Ball, Ski Erg, etc.) or run intervals and train
• Templates: Workouts you have saved before appear here
• Build training: Create any sequence of stations and runs, or tap "Manual entry"
• Manual entry: Type times and results afterward, without a live timer

Your training history:

All workouts are listed chronologically below. Tap a workout to see the details.

Personal bests:

Above under "Personal Bests" you see your fastest times per station.

When your subscription has lapsed:

If you do not have Pro, a banner appears at the top. You can view workouts but cannot start new ones. Tap the banner to try to upgrade.

Race Tab

This is where you simulate the Hyrox race course and compare results.

Simulate the full 8x(1 km run + station) or a half simulation. After each workout, Sixteen shows your splits and compares them to your previous simulations and target time.

Analytics Tab

Your performance trends over time. See charts of your average per station, weekly total workouts, and progress toward your goals.

Pace Tab

Shows your estimated race time based on your personal bests and run paces. Shows which stations cost you the most time.

Running a Workout

Starting a live workout

1. Tap the Training tab
2. Choose your workout (templates, quick start, or build custom)
3. The app shows a large timer and your current station

During the workout

The screen shows:

• Station name at the top
• Elapsed time in this station in large yellow
• Total time smaller below
• Large button to advance to the next station

When rest time arrives, a countdown timer counts down. If your settings have "Sound Cues" on, you hear a short tone for EMOM minute rollovers and end of rest.

Finishing the workout

After the last station, the app asks:

• Confirm save
• The workout is stored in your history

You can also save and exit at any time, or discard the workout by going back.

Editing or deleting past workouts

Viewing a workout:

Tap a workout in the list to see the details.

Editing a workout:

Tap a workout, then tap Edit in the top right. You can change the time for each station or run.

Deleting a workout:

Tap a workout, tap the More menu (three dots) or long-press, and choose Delete. The app asks "Delete this workout?" and it is deleted immediately.

Settings

Open Settings by tapping the gear icon on the Training tab.

Profile & Goals

• Name - Your display name. Used to greet you on Training
• Biological sex - Male, Female, or Prefer not to say
• Date of birth - For age calculation
• Height - In cm or inches depending on Units
• Weight - In kg or lbs depending on Units
• Target finish time - Your goal race time for simulations
• Sessions per week - Target frequency
• Target weight - Optional body weight goal

You can delete your profile entirely with "Delete Profile". This removes your name, body stats, and goals, but not your training history.

Race

• Division - Open Men, Open Women, Pro, Doubles, Relay (sets standard weights per station)
• Next race date - Your upcoming race (used by Pace tab)

Training

• Rest - Pause between sets and repeated rounds, in seconds (0 = off)
• Sound Cues - Play a tone for EMOM minute and end of rest

Exercises

Tap "Exercises" to edit your personal exercise library. You can add exercises, hide them, or rename them. Built-in exercises cannot be deleted, but you can hide them.

Units

• Metric - Kilograms, metres, kilometres (default)
• Imperial - Pounds, yards, miles

Switch at any time. Your stored workouts stay in metric but display in the unit you choose.

Language

• System - Use your iPhone's system language
• English, Deutsch, Español, Français, Italiano, Português (Brasil) - Force one language

Switches immediately without restart. Restart the app for complete consistency everywhere.

iCloud

Sync with iCloud is not available in this version. The screen shows a toggle and says "This device only. This beta build ships without iCloud sync." That is correct: the toggle does not work. To move your workouts to a new device, use Export and Import (see above).

Subscription

• Status - Shows if you have Pro
• Upgrade to Pro - Opens the paywall (if not already subscribed)
• Manage Subscription - Opens Apple's system screen to change or cancel (if subscribed)
• Restore purchases - If you are on a new device or your subscription is not recognized
• Redeem Code - Use a promotional code

Export, Import and Reset

Export

Go to Settings, scroll down to Export Data.

• Export as JSON - Complete export including every set, weights and reps per set
• Export as CSV - One row per segment, flatter for spreadsheets

Each export opens Apple's share sheet. You can email it, save to Files, or copy/paste anywhere.

The export includes:

• Your division and next race date
• Your complete exercise library
• Every workout and race in your history

Import

• Tap "Import" in Settings
• Pick a previously exported JSON file
• Sixteen asks for confirmation and imports everything

After import, the app shows a summary of what was imported.

Reset

Go to Settings, scroll down to "Data", then tap "Delete All Data".

The app asks twice for confirmation:

1. "Delete all data?" - Tap "Continue" to proceed
2. "Delete all data?" with warning "This deletes every workout, resets your exercise library to its defaults, and resets your settings."

After confirming, everything is gone: name, goals, exercise library, workouts, everything.

This cannot be undone. A previous export is your only backup.

Apple Watch

The Apple Watch app is a companion to the iPhone app.

First setup

The Watch app is automatically installed with the iPhone app when you install Sixteen on your iPhone. Everything syncs via WatchConnectivity.

Starting a workout on the Watch

1. Open Sixteen on the Watch
2. Pick a template (quick start or saved)
3. Tap to start
4. A large button for "Next" advances to the next station
5. Screen shows: station name, elapsed time, total time, and heart rate (if allowed)

Heart rate

To see heart rate:

1. Open Settings on the iPhone
2. Go to Health, Data Access & Devices, Sixteen
3. Allow "Read" for Heart Rate

The Watch connects to the iPhone and reads your heart rate from the watch sensor.

Syncing workouts from Watch to iPhone

After a workout on the Watch, it automatically syncs to the iPhone via WatchConnectivity. It appears in your workout history on the iPhone.

If the Watch and iPhone are disconnected, the Watch buffers your workout until they reconnect.

When Something Looks Wrong

Workout is not saving

Make sure that:

• You have Pro (or are still in the trial period)
• The app has not crashed in the meantime

Heart rate not working

• Make sure Health has permission (see above)
• Wear the Watch on your wrist
• Try again after a restart

Moving workouts to a new device

Sync with iCloud is not available in this version. To move your workouts to a new device: export your data on the old device (Settings, Export as JSON), and import it on the new device (Settings, Import).

Not sure if something is working

Write to maximilian.kuchlbauer@gmail.com and describe what is not working. Please note what you did, what you expected, and what happened instead.

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More questions? See Support.