Check in on the iPad by the entrance: find your name, tap Check-in, confirm it's you.

It gives you a spot — a code like 1A, meaning station 1, spot A — plus your first exercise and whether you're position 1 or 2. The code matches the marking on the floor and the label on the screen above the station.

If you'd rather be somewhere else, you can move to any spot that's free.

Nothing complicated. Check in, get changed, come out to the workout floor and find your coach — they'll show you everything you need to know.

No, you don't need to bring anyone. Most people come alone and you're put with whoever else is at your station.

If you do come with a friend, you can move to the free spot next to them at check-in and share a station.

No. You're sharing a piece of equipment, not training together. While you're lifting they're resting, and while they're lifting you're resting — you can do the whole class without saying a word if that's how you like it.

If you do want to work together, you can: spot each other, help with the plates, count each other's reps.

One of you lifts for 40 seconds while the other rests, then you change over. You each do three sets, so between you that's six goes at the station.

Your rest is your partner's set — use it to log the set you've just done and get your weight ready for the next one.

Position 1 — the top card on the screen — always goes first. Position 2, the bottom card, always goes second. It stays that way for the whole class, so once you know your position you don't have to think about it again.

It makes no difference to your workout — same working time, same rest. You'll just be going first every time.

You each get your own machine or barbell, so there's no conflict over changing weights. It still works the same way: three sets each, one of you lifting while the other rests, never both at once.

The exercise, a demo of the movement, a timer, and a card for each person at the spot.

Position 1 is always the top card. Position 2 is always the bottom card. Whoever is lifting has the bigger card; whoever is resting has a smaller, dimmed one. If nobody is in position 2, the bottom card reads Empty.

No — you move through all six. The screens tell you when to move and where you're going.

40 seconds of work, then 10 seconds to change over. Your rest is your partner's 40 seconds.

It's along the top of the screen — set 1, 2 or 3.

Eight. That's the number to choose your weight against: pick the one that makes eight reps hard but clean.

You'll hear an audio cue telling you to switch, and you'll see it on the screen at the same time. You don't need to watch the clock.

Your coach will ask about injuries and limitations before you start. There's always a version that works — an empty bar or a very light weight, focusing on technique. Just ask your coach for an alternative.

Logging what you lift — a row for you, a column for each set. Log the set you've just finished while your partner is lifting; it takes a couple of seconds, and your weight goes up on the screen above.

‍Dumbbells and kettlebells: the weight in each hand. You'll be holding two, so log what one of them weighs. Barbell: the total weight on the bar.

The heaviest weight you lifted at that station last time, so you pick up where you left off. If it's your first class, it shows the lightest weight available at that station and you work up from there.

Tap your name on any station iPad. It opens all your exercises and all your sets, and you can edit any of them.

In the app. Your session result shows each exercise, what you lifted for each set, and your total load for the session.The five small blocks on the station screen are a different thing: your last five sessions, oldest on the left, newest on the right, filling up one at a time as you come back. They show that you were there, not what you lifted, and they're on the station screen only — not in the app.