How to Use Personalized Weekly Targets
Stay on track to achieve your goals with personalized weekly targets and progress tracking.
Each Training Goal now has a key metric associated with it, so you can see the impact of your workouts over time.
At the start of each week, Tonal sets a personalized weekly target for each of your Training Goals to keep you on track.
Plus, you can dive deeper into your historical performance with summary graphs for the last eight weeks and 12 months.
What are these new metrics, and why are they important?
Choosing your Training Goals—one Focus Area and up to two Areas of Interest—customizes your Tonal experience. You'll get personalized workout recommendations and weekly targets to help you stay on track.
Each metric reflects a specific training stimulus tied to your goal, so focusing on them ensures you're training for the results you want. You’ll see your top three metrics—your Focus Area and two Areas of Interest—on your home screen.
Here is a breakdown of each of the metrics, based on the Training Goals you’ve selected:
Goal: Muscle Growth
Metric: Volume
How it’s measured: Volume is the total amount of weight you lift in each workout, measured in pounds. It’s calculated by multiplying sets, reps, and load.
Goal: Strength
Metric: Strength Sets
How it’s measured: Strength Sets are sets performed with loads greater than 72% of your estimated one-rep maximum (1RM).
Goal: Endurance
Metric: Endurance Sets
How it’s measured: Endurance Sets are sets in which you complete nine or more reps at your suggested weight.
Goal: Weight Loss
Metric: Work
How it’s measured: Work is calculated by multiplying the total distance travelled by Tonal’s cables (in inches) by the total load lifted (in pounds) in each workout. Work is measured in kilojoules (kJ).
Goal: Performance
Metric: Power Reps
How it’s measured: Power Reps are reps performed above 80% of your Power PR for a particular move. Power is calculated by multiplying the weight you lift during a rep by the speed of that rep.
Goal: Functional Strength
Metric: Functional Strength Score (FS Score)
How it’s measured: Each Tonal workout is assigned an FS score. Workouts with more components that promote functional strength, such as exercises that involve moving joints through a full range of motion under load in different planes, as well as unilateral and rotational movements, have higher FS scores. Your FS score is the total of all your weekly workouts’ scores.
Goal: Movement Quality
Metric: Movement Quality Score (MQ Score)
How it’s measured: Each Tonal workout is assigned an MQ score. Workouts with more components that improve movement quality by challenging balance and stability—both loaded moves on Tonal and off-Tonal dynamic and static stretches—have higher MQ scores. Your MQ score is the total of all your weekly workouts’ scores.
FAQs:
How are my Weekly Targets calculated?
Your Weekly Target is based on the average of your last 8 weeks of training for each selected goal. It resets every Monday and adjusts based on your recent performance to help you progress sustainably. If you're new to Tonal, your target is set using your strength calibration and data from similar members. It will quickly become personalized as you complete more workouts.
Do I need to hit the Weekly Target for all goals?
No, focus on the targets for the goals you've selected. You’ll also see optional targets for other goals—these are for reference only and may reflect progress from well-rounded workouts.
How can I hit my Weekly Target?
Choose workouts or programs aligned with your goal. Use filters or explore the “For You” page for Tonal-recommended content that helps you stay on track.
How do I know if I’m making progress?
Check your 8-week and 12-month progress graphs to see how your performance is trending. If key metrics are rising, you're improving. Progress isn't always linear—rest, recovery, and deload weeks are all part of long-term success. If you feel fatigued or burned out, try lowering intensity with Recovery Weights or swapping in yoga or mobility sessions.
Don’t see what you need here? Give the team a call at (855) MY-TONAL.