Click the wheel or press Space Tap the wheel to spin
What Workout Today?
Take the deciding out of it so the only thing left is doing it.
Deciding is the part that skips sessions
Very few missed workouts are missed because the training was too hard. They are missed at the point of deciding what to do - a small friction, repeated daily, that reliably wins over good intentions.
Removing the decision removes the excuse. Spin, get an exercise, start. Whatever comes up is better than the session that did not happen because you were still choosing.
Wheels worth building
The default list is generic on purpose. A wheel matched to your equipment, your level and your available time is the one that gets used.
Four that work
- Bodyweight, no equipment. Push-ups, squats, lunges, plank, burpees, mountain climbers. Nothing to buy and nowhere you cannot do it.
- Muscle group for the day. Push, pull, legs, core, cardio. The spin picks the focus and you fill in the session, which suits anyone already following a routine.
- Finishers. Short, unpleasant things to end on. The wheel is useful here precisely because you would not choose any of them voluntarily.
- Rest-day options. Walk, stretch, swim, yoga, nothing. Including nothing matters - a rest day chosen by a wheel is easier to take without guilt.
Building a full session from spins
One spin gives an exercise. Five spins with Remove on give a circuit with no repeats, which is a workable session in the time it takes to tie your shoes.
Add reps to the entries if you want the wheel to decide those too - 'Push-ups x15' is just as valid a slice as 'Push-ups'. For intervals, build a second wheel of durations and spin both.
Weight the exercises you are avoiding. If you have skipped legs three weeks running, giving squats more of the wheel is an honest way of correcting a bias you already have.
What a wheel cannot do
It cannot programme training. Progressive overload, recovery, and sequencing toward a goal are the things that actually produce results, and a random exercise picker has no view on any of them.
If you are training for something specific, follow a programme and use the wheel for the parts that genuinely do not matter - which accessory movement, what to do on an unplanned day, how to finish. Randomness is a good answer to 'I do not care' and a bad one to 'what should I be doing'.
The same goes for injuries and health conditions. A wheel does not know what you should not be doing, so take that off the list before you spin rather than after.
What is on the Workout Wheel
- Gym
- Run
- Walk
- Yoga
- Swim
- Rest day
- HIIT
- Cycling
Questions
Workout Wheel FAQ
Can I add my own exercises?
Yes. Type or paste your own list and the wheel rebuilds as you go. A wheel matched to your equipment and level is far more likely to get used than a generic one.
How do I build a whole workout from it?
Turn on Remove mode and spin five or six times. Each exercise comes off after it is drawn, so you get a circuit with no repeats rather than the same movement three times.
Can I include reps or durations?
Yes - an entry is just text, so 'Push-ups x15' or 'Plank 60s' works exactly like any other slice. For intervals, build a second wheel of durations and spin both.
Can I make some exercises come up more often?
Yes, using weights. Giving more of the wheel to the movements you keep avoiding is an honest way to correct a bias you already have.
Is a random workout as good as a programme?
No, and it is not meant to be. Progressive overload and recovery are what produce results. Use a wheel for the choices that genuinely do not matter, and a programme for the ones that do.
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