A Strong export is twelve columns wide. Four of them are enough to rebuild your training history.
Strong is the fastest set logger in the category, and it does the decent thing on the way out: your history exports as a plain CSV that you own. This page is about the move itself. What's in that file, which parts of it carry over, and what happens once it lands. If you're still deciding, how Fire Your Coach compares with Strong is the page for that. This one assumes you've decided.
In Strong, open Settings and export your workout data. You get one file covering your logged sessions, with twelve columns: Date, Workout Name, Duration, Exercise Name, Set Order, Weight, Reps, Distance, Seconds, Notes, Workout Notes and RPE. One thing the file doesn't record is which unit it's in. Strong writes whatever your app was set to, kilograms or pounds, and never labels it.
Drop the CSV into Fire Your Coach. Pick Strong as the source, then drop in the file. Strong writes Workout Name, Exercise Name and Set Order; Hevy writes exercise_title and weight_kg, and the importer checks the headers match what you chose. Before anything is saved you get a preview. It shows row count, the date range found in the file, how many weight values parsed, and a confirmation of kilograms or pounds. Files up to 10 MB.
Every row's exercise name is resolved against the canonical exercise library. Every set keeps its own weight, reps and date. From those rows Fire Your Coach derives your working weights, sessions per week, push and pull balance, and top lifts with an estimated one-rep max. It also reads the volume trend, comparing the last four weeks in the file against the four before them. Your first plan calibrates against those numbers rather than an empty intake form.
Notes and the per-session Workout Notes are both in the file. Neither is readSet Order is what keeps the sets in the order you performed themStrong shows you the last eight weeks of history. For the job Strong is doing, that's plenty. Get the set recorded, get back under the bar. There's a real argument that a logger should not be showing you anything else mid-session.
It stops being plenty the moment you ask a question longer than a block. Was last autumn's quad volume higher than this one's? When exactly did the incline press stall? Was it before or after you dropped a pulling day? Has the posterior chain been drifting since spring? Every one of those questions is older than eight weeks, which is why they get answered from memory, or not at all.
The export is where that history leaves the eight-week window. Whatever your file holds, once it's here nothing ages out of view. The sessions stay readable across blocks, they feed the volume and balance reads, and they're what the next plan calibrates against.
Eight weeks is one block. The questions worth asking are older than that.
The first thing you get is a read on the file. How often you've been training. Your heaviest working sets and their estimated one-rep maxes, which way your push and pull volume tilts, and whether your last four weeks were heavier or lighter than the four before. None of that was typed in. It came out of the CSV.
Strong stays exactly where it is. Importing copies the file. It doesn't move or delete anything, and the imported history can be removed again in a click if you want it gone. Keep logging in Strong if that's where you're happy. Or log here, where tap-to-complete sets and a rest timer that starts itself are built for one hand mid-session.
What changes from here is what gets recorded alongside the sets. Swaps, deviations from the plan, how ready you were that morning. That's the layer that carries your programming decisions from one block into the next. It's the part no CSV could have handed over.
In Strong: Settings, then export your workout data. In Fire Your Coach: upload the CSV, confirm kilograms or pounds, and check the preview before it saves. The history is rebuilt before you answer a single intake question. That's the point. The answers get better when the file has already spoken for you.
In Strong, open Settings and export your workout data. Strong writes a single CSV with twelve columns: Date, Workout Name, Duration, Exercise Name, Set Order, Weight, Reps, Distance, Seconds, Notes, Workout Notes and RPE. That file is portable. Upload it to Fire Your Coach and confirm whether your Strong app was set to kilograms or pounds. Your sessions, exercises, loads and reps are rebuilt as training history you can read across blocks.
Four columns do the work: Exercise Name, Date, Weight and Reps. Every set is kept with its own date, every exercise name is resolved against the canonical exercise library, and pounds convert to kilograms on the way in. From those rows Fire Your Coach derives working weights, sessions per week, split, push and pull balance and a volume trend. RPE, notes, distance and duration are in Strong's file but aren't read today.
No. Importing copies your CSV into Fire Your Coach. It does not move or delete anything. Strong keeps its data, you keep the exported file, and Fire Your Coach keeps the rebuilt history. Because Strong shows only the last eight weeks in the app, the export is worth taking whether or not you switch. If you change your mind, removing the imported history deletes it and everything derived from it.
Yes. Strong exports in whatever unit your app was set to and the CSV doesn't record which one, so Fire Your Coach asks you to confirm kilograms or pounds before anything is saved. Pounds convert to kilograms on import, and the display then shows whichever unit you prefer. Confirming it matters more than it sounds: the wrong unit corrupts every starting load in your first plan.