Questions?
Good to know.

Yes. On the Skill Level page choose Beginner. Your workouts start with the basics (stance, guard, the number system) and add a new skill each time you've practised the last ones enough. You never have to figure out what to learn next.

No. On the Skill Level page tick the skills you already know (or choose Advanced or All). In Workout Options switch off Mixed Cardio Intensity and turn up Intensity, set Round Length, and raise Strength to add strength work with your own equipment.

None to start: shadow boxing and bodyweight exercises need nothing. In Workout Options, under Weight Training, tap the equipment list and switch on what you have (dumbbells, kettlebells, medicine ball, jump rope, speed bag...). No mat or soft floor? Switch on No Floor Exercises.

iPhone, and any computer, tablet or phone through the web app at onetwohook.com. An Android app is on the way.

iPhone: swipe down from the top-right corner, tap Screen Mirroring (two overlapping rectangles) and choose your Apple TV or AirPlay TV. You can also plug in with a USB-C or Lightning to HDMI adapter.

Android: swipe down twice from the top of the screen and tap Smart View (Samsung) or Cast / Screen Cast, then choose your smart TV or Chromecast. You can also plug in with a USB-C to HDMI adapter.

Computer or smart TV browser: sign in at onetwohook.com/APP.

Once you've learned the tutorials, the workouts are designed to be followed by ear, so you won't need to watch the screen during your session.

Open a skill's page and tap Play Tutorial to watch its full tutorial. Watching there doesn't count toward learning the skill; tutorials are added to your workouts automatically.

To learn in a workout: go to 'Workout Options'
-> set 'Focus on' to learning
-> Turn off Warmup, Stretch & Strength
-> Set Round length to 2min.

Yes, every time you hit 'Begin Workout' you will be provided with a new video with new tutorials based upon your learning speed.

Only while you're learning something new. Once you know the tutorials you can follow along by ear with your headphones in. The round timer and warning sounds keep you on pace.

You choose, from 5 minutes up to 2 hours, with the Duration slider at the top of Workout Options. The app fills the time with the right mix of warm-up, tutorials, rounds, strength and stretching.

Yes. At the bottom of Workout Options, under Body Focus, switch on a muscle group (or open it and pick single muscles). Strength exercises that work them are picked first.

Yes. Tap the 00:03:00 tile on the home screen. Options has presets (Pro Boxing, Women's Pro, Amateur, Muay Thai, MMA, Sparring, Bag Work, Tabata), any round and rest length, a warning before the round ends and a get-ready countdown. Make My Own builds your own plan; give it a name to save it and load it again later.

Yes. In Workout Options, set things up the way you like and tap + beside the fitness levels to save it as your own preset. You can keep up to 6; tap one to load it.

A free training program for everyone. Pick a program and your training days, and Today's Workout on the home screen sets up that day's workout for you. Programs use Heavy Bag, Shadow Boxing and Weight Training. On the phone apps you also get a reminder on workout days.

Pause during a round and tap ROUND INFO to read what the round works on and how to do it.

You take turns. The first video of each round is your turn and the second is your partner's, with a short break to switch in between. On Pads or Mitts the person not striking holds the pads; on Sparring they defend. Some sparring drills are done together in one video. Before you start, choose who you're training with: a friend (their turns are saved to their own stats) or a guest (nothing is saved for them).

Yes. Stretches show a timer for each hold, the same way rounds and strength exercises do, but they stay quiet: no warning beep, just a very soft chime when a hold ends.

On the home screen tap Training Dashboard. You'll see today's minutes and calories, daily calories and active minutes, your skill progress, and totals for this month, this year and lifetime. At the end of each workout you also get a body map of the muscles you worked.

No. Everything is done in the app. Every round knows the strikes and moves it calls, so when you finish a round you get credit for every jab, cross, hook, roundhouse, slip and step in it, with no sensors or wearables. See them on the Training Dashboard under Strikes & Moves; they also move you up the belts.

The counts are a general approximation based on you doing the workout: they're what each round calls for. Follow along with every call and your numbers are accurate; skip calls or slow down and they'll be less accurate.

There are 9 belts, White to Black. Half of your progress comes from the skills you've learned, the other half from the strikes and moves you've thrown (10,000 for each skill you've learned). Your belt shows at the top of the home screen; tap it to see every belt on the Training Dashboard.

On your turn you get credit for every strike and move in the round, as usual. On your partner's turn on Pads or Mitts you're holding the pads, so those strikes count as pad catches instead of strikes thrown, and the round counts at a pad-holding effort for calories. On your partner's turn in Sparring you're defending: active minutes and calories count, strikes don't. On the Training Dashboard, Strikes & Moves has three tabs: Bag & Shadow, Pads (with your pad catches) and Sparring.

Active minutes are only the time while a round or exercise timer is counting. Putting on gloves, getting equipment, rests and watching tutorials are not active minutes, but they still add a few recovery calories: your heart rate stays up after hard work, so that time counts at a low rate that follows how hard you just worked and fades as you rest. Each round and exercise counts at its own intensity, adjusted for your age, weight and sex from your health profile.

They're an estimate from the intensity of every exercise and round in your workout and your personal health profile. For a better estimate, enter your age, weight, height and sex on the Training Dashboard under Personal Health Profile.

iPhone: open the Training Dashboard and turn on Save workouts to Apple Health. Each workout of a minute or more is saved to Health with its time and calories, and counts toward your Move ring in the Fitness app. One Two Hook never reads your Health data.

Android: open the Training Dashboard and turn on Save workouts to Health Connect. Each workout of a minute or more is saved to Health Connect with its time and calories. One Two Hook never reads your health data.

Open the Training Dashboard, scroll to Website Account and tap Link to Website Account. Then sign in at onetwohook.com/APP, open Account and enter the code under Linked Apps. Your workouts, stats and skills are then shared between the app and the website.

Open the Training Dashboard and tap Friends.

Your code: under My code you'll find your QR code and a short friend code. Add your name there so friends see who you are.

Add someone: tap Scan and point the camera at their QR code, or type their friend code. You can also scan their QR code with your phone's camera app: it opens One Two Hook and sends the request.

Accept: your friend sees your request on their Friends page and taps Accept. (If they already sent you one, you're friends straight away.) You can remove a friend at any time.

Train together: before a Pads or Mitts or Sparring workout, pick your friend under Training with. Your turns go to your stats and their turns go to theirs. Training with someone who doesn't use the app? Pick Guest: nothing is saved for them.

On the web app, Friends is on the home page. If your app is linked to your website account, your friends are shared between them.

Yes, any time. On iPhone: Settings, tap your name, Subscriptions. On the web app: Account. You can also stay on the Free plan for as long as you like.