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Import and Export Your Training Data
Training data outlives apps. The log you keep now should still be readable when you change tools, change coaches, or just want to run your own numbers in a spreadsheet. This is the full picture of how data moves into and out of Ægir Iron, and what you get in each direction.
Bringing your history in
You can add past training two ways: type individual entries, or import in bulk. Both live on the Import page, under More.
Typing entries
For a handful of known numbers, the Import page has a simple form: exercise, date, weight, reps and optional RPE, plus a separate section for past bodyweight entries. This is the fast route for someone who mainly wants their old PRs on record so their charts start from a real baseline rather than zero.
Importing in bulk
For a real training history, use the import flow. It takes three shapes of input, and all three end up in the same preview:
- A spreadsheet. Download the template, which ships with a sheet of every canonical exercise name as a dropdown, fill in the Entries sheet, and upload it.
- A CSV file. If your old tool exports CSV, upload it directly.
- A pasted table. Copy rows out of a spreadsheet, a doc, or an email and paste them straight into the box. Comma separated and tab separated both work.
Whichever you use, the file only needs a header row naming its columns: Date, Exercise, Weight (lbs), Reps, RPE and Notes. Column order does not matter and extra columns are ignored, so you rarely have to reshape anything by hand.
Nothing is written until you approve it. The preview shows a valid row count, an invalid row count, and a specific reason for every rejected row, including a "did you mean" suggestion when an exercise name is close to one of ours. You can choose to skip the bad rows and import the rest.
Converting an old log with AI
The awkward part of any import is that your old log uses your own exercise names. "OHP", "Overhead press" and "Standing barbell press" all mean the same lift, and a strict importer rejects two of them.
You can hand that problem to the app. Paste your log into the import screen exactly as it is, tap Convert with AI, and Ægir Iron maps your wording onto its own exercise names and lays the rows out in the right format. The converted rows land back in the same box, so you read them, fix anything you disagree with, and then preview and import as normal. Nothing is saved until you have looked at it, and anything the converter could not confidently match comes back clearly flagged rather than quietly guessed.
This is free. It is not part of the paid assistant add-on, because getting your history in is setup, not a premium feature.
If you would rather use your own tool, that path is still there: a button copies the same instructions, complete with Ægir Iron's exercise list, to paste into ChatGPT, Claude, or whatever you already use, along with your raw log in any readable state.
Other things you can import
- Meet results. The Competition page imports past meets in bulk, so your competition history and scoring are on record from the start.
- Programs. If your programming already exists outside the app, it can be uploaded as a program template rather than rebuilt by hand.
- Apple Health. On iPhone, connecting Apple Health pre-fills your logging screen with your latest body weight and last night's sleep from any tracker that syncs to Health. This is read only. Ægir Iron never writes to Apple Health.
Taking your data out
Every export is a spreadsheet, available on every plan, with no request to submit and no waiting period. Exports live on the page that holds the data:
| What you get | Where |
|---|---|
| Your logged training, one row per set, with the program slot each set came from | Training, then History |
| A program you are running, one row per prescribed exercise | Training, then Program |
| A program you have finished, without restoring it first | More, then Archived Programs |
| Personal records, current and superseded | The PR page |
| Meet results with bodyweight, attempts and scoring | The Competition page |
| Progress chart data for the lifts you have selected | The Progress page |
| Manually backfilled entries | The Import page |
The training export is the detailed one. Each row carries the date, exercise, weight, reps and RPE, plus the cycle, block, week and day it belonged to (or a Freestyle marker if it was not on a program), whether the set was a warm up, an AMRAP, a miss or a cluster, any band used, the estimated 1RM, and your bodyweight that day. That is enough to rebuild your own analysis from scratch if you want to.
Round tripping between accounts
The training export deliberately leads with exactly the columns the importer expects, so a file exported from one account can be imported into another. It is close to lossless but not perfectly so, and it is worth being precise about the gap: warm up, miss and AMRAP flags have no column in the import template, so those sets come back as ordinary working sets. For moving a plain training log, it works.
A note on percentages
If you export a program built on percentages, you will see a percentage and a reference lift rather than a weight. That is not a missing value. A percentage based lift is priced against your current training max every time you look at it, so no fixed weight exists to export. Printing whatever number happened to be stored would be misleading, so the export gives you the actual prescription. Fixed weight programming exports its weights normally.
Units
Exports use whichever unit you have the app set to. Set your display to kilos and your spreadsheets come out in kilos, with the column header saying so. A handful of values are deliberately left alone because they are not weights: reps, RPE, program percentages, and the seconds or meters behind a timed or distance record.
Meet exports are the one genuinely mixed case. Your bodyweight and the powerlifting lifts follow your setting, but snatch and clean & jerk stay in kilos on any setting, because that is how every federation scores them and converting would just make the numbers unfamiliar.
Because the importer reads the weight column header, it knows kilos from pounds on the way back in. A file exported in either unit imports correctly, so nothing changes silently when data moves between accounts.
Images and third parties
Some things are better as a picture than a spreadsheet, and those export as images: the share card after a PR, the end-of-block report, and the body map from training health. If you coach, these carry your logo rather than ours.
Separately, sharing to Strava pushes a finished session to your Strava feed as a full strength activity, with every set and an auto-generated muscle map. That is a per-session share you trigger yourself, not an automatic sync.
Why this matters
A tool that makes it hard to leave is telling you something about how it expects to keep you. Your training log is a record of years of work, and it should be yours to read, analyze and move without asking permission. Ægir Iron takes your history in from whatever you were using before, and hands all of it back whenever you want it.