ADAPTIVE TRAINING
Know each day how to train best to get healthy and perform.
STRENGTH
Weights auto-adjusted based on your training
CARDIO
Volume targets that grow with your fitness
RECOVERY
Training guided by your last night recovery
still guessing weights?
Strength and muscle mass comes from just 4 compound movements, not endless isolated exercises. The trick is to use heavier weights with lower reps, progressive overload and get close to failure.
Just 4 movements
You need just 4 multi-joint compound movements for a 60-minute full body training. Hip hinge, squat, pull and push all in high intensity.
Optimal weights and reps
To gain strength, muscle mass and basic explosiveness you need progressively heavier weights and the right sets, reps and intensity.
how much cardio?
To build a stronger heart, more capillaries and energy-producing mitochondria, you need minimum volumes and optimal intensities to make the most of the few hours you have for cardio each week.
Minimum weekly volume
To improve, you need at least 2 hours of easy steady pace in Zone 2 and 20 minutes of fast-paced intervals. The more you can do, the better.
Intensity via breathing
Use breathing cues instead of confusing HR zones on your watch to improve your VO₂max with Zone 2 and interval training.
how to recover?
Sync your sports watch or sleep tracker to see your morning recovery score. See how last night's sleep compares to your recent trends, balancing accumulated fatigue from training and life.
Listen to your heart
Recovery score is based on your nightly resting HR reflecting your body's response to training and life stress. Use it to adjust your training and daily habits.
The 23 hour effect
Real progress happens in the 23 hours outside the gym. Without focusing on active recovery, you can't expect to have steady progress.
Works with
Garmin · Polar · Apple Watch · Amazfit · Oura · any tracker with overnight HR
train more or less?
It's easy to overreach and hard to get back when detraining. Know what it feels like to progress without burnout or lack of training. Know how your lifestyle allows you to recover to train.
Track weekly loads and training time, 60-day progress and whether recovery leads to adaptation. Know if you are detraining, progressing, or overreaching.
What coaches and athletes say
Simple and easy to use app to get your strength and cardio conditioning right. Train efficiently to beat your limits. I have been off the hard training for years, this thing keeps me going.
Jan Micka
3x Olympian and national swimming record holder
Breathing cues in cardio kill it. Most non-athletes don't have sport watch HR zones calibrated, don't even know they should. No matter if you run or bike, you always stay at the right intensity.
Libor Poznicek
Coach to triathlon athletes
Makes it simple to do strength right with optimal volume and weight progression. Its acute and chronic load tracking is a must for anyone a bit serious about their training.
Jakub Pokorny
Ex-Physio to Czech Olympic and Hockey Team
What we teach in our sports academy in an app. Invaluable tool for our coaches, plus you just can't get all the metrics on paper. Coaches win, clients win.
Petr Neplech
Improve Academy, 2x jiu-jitsu IBJJF EU Champion
Had to admit yoga is not enough. Learnt I had to add deadlifts and progressive overload to stay functional. Bodyweight exercises (sadly) have no way to do those two.
Petra Valentova
Corporate yoga lecturer
Start free.
Free Level 1. Unlock all Levels for $4.99/month or $39.99/year.