The only app that does
periodization & adaptation
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 ProgramBuilt on proven training science
Periodization and adaptation are the cornerstones of modern exercise science. phase.fitness is the first consumer app to apply them automatically.
Periodization
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.
Adaptation
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.
Intelligent workout creation
The AI understands your goals, equipment, and constraints to generate programs that actually make sense.
Goal-Driven
Preparing for a marathon? Building strength? Losing weight? The AI designs complete programs around your specific objective and timeline.
Equipment-Aware
Only have dumbbells? Bodyweight only? Full gym? The AI generates workouts using only the equipment you have available.
Mixed Programs
Combine strength and cardio in the same program. The AI balances training stress across modalities and schedules recovery intelligently.
Athlete Profile
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.
Smarter Context
Your athlete profile is automatically injected into all AI prompts. Program creation, routine refinement, and workload adjustments understand your full training background.
Constraint System
Exclude specific exercises, target certain muscle groups, or set equipment constraints per-routine. Regenerate individual routines without touching the rest of your program.
Get started in 4 steps
A guided onboarding flow sets up everything the AI needs to build great programs — connect your tools, fill your profile, generate your AI profile, and create your first program.
- 1Connect Strava, Hevy, and Intervals.icu for real training data
- 2Complete your athlete profile — goals, schedule, equipment, injuries
- 3Generate your AI Athlete Profile from imported workout history
- 4Create your first periodized program from a single description
Your training hub, redesigned
The new dashboard brings everything together — training stats, wellness metrics, AI credits, integrations, and quick actions. See your whole training picture the moment you log in.
Wellness metrics
HRV, resting HR, sleep, body weight
Training stats
Weekly volume, active days, TSS
AI credits
Usage overview and remaining balance
Integrations
Strava, Hevy, Intervals.icu status
Programs, organized
Every program now has four dedicated tabs — clear separation of structure, schedule, detail, and insights.
All phases and routines in a single structured view. Expand routines, generate sets, refine with AI.
Month/week training calendar showing scheduled workouts with color-coded phase indicators.
Detailed phase view with completion tracking, phase summary, and quick navigation between blocks.
AI coach suggestions, performance notes, and adaptation signals based on your logged workouts.
See your workload at a glance
Weekly volume bars show the shape of your entire program — harder weeks are taller, deload weeks are shorter. No spreadsheets. No guesswork. Color-coded by phase.
- Progressive overload ramps visualized week by week
- Deload weeks clearly marked with reduced bar height
- One bar per training session — see the full week load
- Phase separators make periodization structure obvious
- Click any week to jump directly to it in the calendar
Everything your data can tell you
Strength and cardio analytics in two dedicated tabs — all powered by your connected data from Hevy, Strava, and Intervals.icu.
Strength Analytics
- Estimated 1RMs tracked over time for key lifts
- Volume by muscle group — weekly set distribution
- Weekly volume trends (total sets & reps)
- RPE distribution across all workouts
Activity Analytics
- Unified feed — Strava, Hevy, and Intervals.icu in one view
- Heart rate trends from cardio sessions
- Sport breakdown and activity type distribution
- Calories, suffer scores, and session detail drill-down
The third modality, in the same program
Muscle-up, front lever, planche, handstand, human flag. Not a separate app and not a YouTube playlist — skill days sit on the same calendar as your barbell and cardio days, and count in the same week.
Placed, not started from zero
A short assessment per skill puts you on the right step of the progression instead of at the beginning of it.
Prescribed like strength work
Sets, reps, hold times and rest — with the progression step written down, so you know what moves you forward.
Only the equipment you have
Floor, bar, rings, parallel bars, parallettes, wall, pole. The programming uses what is on your list and nothing else.
Just landed
Three things that change how you start a program, where you train, and what your watch knows about it.
Template library
Start from something that already works. Ready-made programs and sessions, anything you’ve built saved as your own, and a public library of what other people actually train with.
- Drop a template session straight into a phase — your calendar follows, and it costs no AI credits
- Save any program or session as a snapshot; editing the original never changes it
- Publish to share it, or keep it private — your call, reversible any time
Garmin, both directions
Connect Garmin Connect once. Sessions land in phase.fitness the moment your watch syncs, and the workouts the AI planned are waiting on your wrist before you start.
- Activities arrive by push, not polling — nothing to remember, no sync button to hit
- Cardio and strength sessions pushed to Fenix, Forerunner and Edge
- Sleep, body battery and recovery feed the next block the AI writes
A web app, deliberately
phase.fitness is a PWA — you add it to your home screen from the browser and it opens full screen, like any other icon. There is no native app, and that is a choice rather than a gap.
- You plan a block once or twice a week, not every day — that rhythm doesn’t justify an app store download and an update every fortnight
- Your sets get logged where you already log them: Hevy, your Garmin, or the built-in player for bodyweight work
- It opens straight to Today, remembers you, and shows a real page instead of a browser error when the signal drops in the gym
More recently shipped
Features we've shipped in the past few months.
Cardio Routines
AI-generated running, cycling, swimming, and rowing workouts with structured intervals, heart rate zones, and duration targets.
Progressive Workload
Automatic week-over-week progression for every exercise. RPE-based for compounds, rep-based for isolation. Zero AI credits.
Intervals.icu Sync
Push cardio routines to Intervals.icu with one click. Workouts appear in your calendar with structured intervals and zones.
Wellness Monitoring
HRV, resting HR, sleep, and body weight on your dashboard — synced daily from Intervals.icu and used by the AI.
AI Athlete Profile
AI reads your Strava and Hevy history to generate a full athlete profile — 1RMs, sport classification, cardio metrics.
Workload Presets
Six workload adjustment presets with before/after comparison. Deload, reduce volume, increase intensity, or overreach.
From AI to your wrist
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.
Ready to train with science?
Join athletes who use real periodization and adaptation — not random workouts.