Most fitness apps create isolated workouts. phase.fitness generates complete, science-based training programs with phased progression, automatic workload adjustments, and recovery management — the same methods used by elite coaches.
Start Your ProgramPeriodization and adaptation are the cornerstones of modern exercise science. phase.fitness is the first consumer app to apply them automatically.
Your training is organized into strategic phases — base building, intensification, peak, and recovery. Each phase has a specific purpose: building volume first, then shifting to intensity, then sharpening for performance.
This is how Olympic athletes and professional coaches structure training. phase.fitness brings this methodology to everyone.
Your program isn't static. After each training block, the AI analyzes your actual performance — RPE feedback, completed volume, strength gains — and adjusts the next phase to match your real progress.
Deload weeks are calculated automatically. Progressive overload is managed per-exercise. No guesswork.
The AI understands your goals, equipment, and constraints to generate programs that actually make sense.
Preparing for a marathon? Building strength? Losing weight? The AI designs complete programs around your specific objective and timeline.
Only have dumbbells? Bodyweight only? Full gym? The AI generates workouts using only the equipment you have available.
Combine strength and cardio in the same program. The AI balances training stress across modalities and schedules recovery intelligently.
Import your history from Strava and Hevy. The AI builds a comprehensive profile — sport classification, estimated 1RMs, cardio metrics — and uses it in every generation.
Your athlete profile is automatically injected into all AI prompts. Program creation, routine refinement, and workload adjustments understand your full training background.
Exclude specific exercises, target certain muscle groups, or set equipment constraints per-routine. Regenerate individual routines without touching the rest of your program.
We ship fast. Here's what we've built recently.
AI now generates structured cardio workouts — running, cycling, swimming, and rowing — with intervals, heart rate zones, and duration targets. Cardio routines appear alongside strength routines in your program, with a dedicated card view and inline editor.
Every exercise now has automatic week-over-week progression. Sets, reps, and load adjust based on your actual performance — with RPE-based adjustments for compounds and rep-based progression for isolation work. Deload weeks are calculated automatically. No AI credits used.
Push cardio routines to Intervals.icu for Apple Watch execution. Connect your account in Settings, then sync cardio workouts with one click from the program page. Workouts appear in your Intervals.icu calendar with structured intervals and zones.
Track HRV, resting heart rate, sleep quality, and body weight on your dashboard. Wellness data syncs daily from Intervals.icu and feeds into the AI context — your training load adjusts automatically based on recovery signals.
A new AI-powered analysis of your imported training data from Strava and Hevy. The AI reads your workout history and generates a comprehensive athlete profile — sport classification, training frequency, estimated 1RMs, cardio metrics, and key insights. Available on your dashboard after connecting Strava or Hevy.
The AI Athlete Profile is automatically injected into all AI generation prompts — program creation, routine refinement, and workload adjustments now understand your full training background.
Completely redesigned workload adjustment: live spinner during processing, then a detailed result screen showing exactly what changed — per-exercise before/after comparison (sets, load%, RPE) and total working sets delta. Six preset options with percentage inputs and validation. Resilient polling that survives network glitches.
phase.fitness creates the intelligence. Your favorite apps and devices execute the workouts. Through Intervals.icu, your AI-generated cardio routines reach Garmin, Suunto, COROS, Apple Watch, Wahoo, and Amazfit.
Device connectivity is powered by Intervals.icu — a powerful open training platform that we integrate with, not something we built. Credit where it's due.
Device sync powered by Intervals.icu — a powerful open training platform that connects to all major sports watches and bike computers.
Join athletes who use real periodization and adaptation — not random workouts.