01 · Getting started with Zoku
How Zoku Athletics works
From creating your account to your first workout, and what each part of the app does.
Updated on · 6 min read
Read guideGuide library
Functional, hybrid and running training guides
Last updated · November 4, 2026
These 31 guides explain, plainly, how Zoku Athletics works, how to use a WOD timer, scale a workout, repeat benchmarks such as Fran or Murph, combine strength and running, do natural-movement training, train outdoors safely (in heat, cold, mountains or rain) and adjust your load to fatigue. Each one starts with the essentials and is informational: it does not replace a coach or a health professional.
Start here
02 · Safety outdoors
Training alone outdoors: safety checklist
What to tell people, how to pick contacts and what alert apps can and cannot do.
Updated on · 7 min read
Read guide03 · Hybrid, load and fatigue
Hybrid training and hybrid WOD: sample week
Strength and endurance together, fitness racing and a weekly routine.
Updated on
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For your kind of training
Whether you are new to Zoku, or train in a gym, do functional training, prepare for fitness racing, do natural-movement training, run or train outdoors, start here.
First steps with Zoku
Gym and weights room
Functional training
- What is functional training?
- WOD timer: AMRAP, EMOM, For Time and Tabata
- AMRAP workout: meaning and how to score
- EMOM workout: meaning and how to build one
- WOD formats glossary: RFT, chipper, AFAP
- Partner WOD: pair and team formats
- Endurance WOD: meaning and how to plan one
- No-equipment WOD: train at home
- Benchmark WODs: Fran, Cindy, Grace, Helen
- How to scale a WOD: Rx vs scaled
Fitness racing
Natural movement
Running and endurance
Hybrid athletes
Training outdoors
Getting started with Zoku
How Zoku Athletics works
From creating your account to your first workout, and what each part of the app does.
Updated on · 6 min read
Read guideAccount and subscription on Zoku Athletics
Account, subscription, support and how to delete your data from the website.
Updated on · 6 min read
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Formats and WODs
What is functional training?
Whole-body movements, what a session looks like, how it relates to the WOD and who it is for.
Updated on · 7 min read
Read guideWhat is a WOD? Formats and meaning
What WOD means, how to read one and how to start with a short one.
Updated on · 7 min read
Read guideWOD formats glossary: RFT, chipper, AFAP
Glossary of formats: For Time, RFT, chipper, AFAP, AMRAP, EMOM and Tabata.
Updated on · 7 min read
Read guideAMRAP workout: meaning and how to score
What an AMRAP is, how to score it with a worked example and how to build one with no equipment.
Updated on · 7 min read
Read guideEMOM workout: meaning and how to build one
What an EMOM is, how it works minute by minute and how to build your own.
Updated on · 7 min read
Read guideEndurance WOD: meaning and how to plan one
What an endurance WOD is, how to plan it, pace it and scale it.
Updated on · 7 min read
Read guideNo-equipment WOD: train at home
Movements that work at home, how to build the WOD and seven examples with scaling.
Updated on · 7 min read
Read guideChristmas WOD: the twelve days
The cumulative 1-12 structure, a no-equipment example, scaling and how to time it.
Updated on · 7 min read
Read guidePartner WOD: pair and team formats
How to split the work in a partner or team WOD, and how it is scored.
Updated on · 7 min read
Read guideWOD timer: AMRAP, EMOM, For Time and Tabata
Which format to use, how to set it up and how to log the result.
Updated on
Read guideHow to scale a WOD: Rx vs scaled
When to scale and how to adjust load, movements and volume.
Updated on · 7 min read
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Benchmarks
Benchmark WODs: Fran, Cindy, Grace, Helen
Fran, Cindy, Grace and Helen: how to repeat them and track progress.
Updated on · 7 min read
Read guideMurph WOD: strategy and scaling
Format, rep splits and scaling for your first Murph.
Updated on · 7 min read
Read guideFran WOD: workout, scaling and scoring
The 21-15-9 thrusters and pull-ups workout, how it is scored and how to scale it.
Updated on · 6 min read
Read guideCindy WOD: workout, scaling and scoring
The 20-minute AMRAP of pull-ups, push-ups and air squats: scoring and scaling.
Updated on · 6 min read
Read guideDT WOD: workout, scaling and scoring
Five rounds of deadlifts, hang power cleans and push jerks: scoring and scaling.
Updated on · 6 min read
Read guideMacho Man WOD: workout and scoring
The EMOM of power cleans, front squats and jerks: scoring and scaling.
Updated on · 6 min read
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Safety outdoors
Training alone outdoors: safety checklist
What to tell people, how to pick contacts and what alert apps can and cannot do.
Updated on · 7 min read
Read guideChecklist before training alone
The short list before heading out: route, contacts, battery and SafeTrack.
Updated on · 5 min read
Read guideTraining outdoors in hot weather
Timing, hydration, pace and warning signs when the heat is on.
Updated on · 5 min read
Read guideTraining in cold, mountains and rain
Layers, visibility, terrain and phone battery in cold, mountains or rain.
Updated on · 6 min read
Read guideTraining outdoors in the Canary Islands
A local example: heat, calima and volcanic terrain in the Canary Islands.
Updated on · 5 min read
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Hybrid, load and fatigue
Hybrid training and hybrid WOD: sample week
Strength and endurance together, fitness racing and a weekly routine.
Updated on
Read guideFitness racing: how to prepare
What they are, what to measure before you start and how to adapt your week to an event.
Updated on · 7 min read
Read guideNatural movement and WODs: how to combine
Natural movement and WODs: how to split your week and time each session.
Updated on · 7 min read
Read guideRunning and strength: how to combine
The interference effect, session order and three sample weeks.
Updated on · 6 min read
Read guideTraining by fatigue and HRV: the limits
What the evidence says about HRV and how to adjust when you arrive tired.
Updated on · 6 min read
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Habits and choosing apps
How to choose a WOD timer app
Criteria and a ten-minute test to choose your app.
Updated on · 6 min read
Read guideCharity workout apps: how to choose
How charity-exercise apps work and what to ask for real transparency.
Updated on · 5 min read
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Carry it all in one app
Zoku Athletics brings the timer, benchmarks, SafeTrack for your outdoor sessions and the community together. The Free plan needs no card.
The app is not public on the stores yet. It is in testing and there is no launch date.
What is Zoku Athletics?
Zoku Athletics is an app for hybrid athletes: strength, HIIT and outdoor sessions in one place, with an inactivity check-in on your outdoor runs and competition with the community. Discover Zoku or read About Zoku Athletics.