User Guide

Step 1: Connect Your Tools

Link your fitness platforms so the AI builds your program with real data. Supported integrations:

• Strava — Recent training activities, weight, body data, FTP, fitness level.
• Intervals.icu — HRV trend, resting heart rate, CTL/ATL/ramp rate, heart rate & power zones.
• Hevy — Your exercise history, equipment, and recent workout patterns.

Step 2: Complete Your Profile

Fill in your athlete profile — age, weight, experience level, goals, schedule, equipment, and injuries. The more detail you provide, the better the AI personalizes your programs.

Step 3: Generate AI Profile

If you connected Strava or Hevy, the AI analyzes your imported data and generates a comprehensive athlete profile — sport classification, training frequency, estimated 1RMs, cardio metrics, and key insights.

Step 4: Create Your First Program

Describe your goals in natural language and the AI generates a complete periodized program with multiple phases, each targeting specific adaptations.

What You See

• Today's session — the scheduled workout, ready to open in the player.
• This week — what's done, what's left, what was missed.
• Your active program — current phase, with a shortcut into the calendar.

How to Install

• iPhone / iPad — open phase.fitness in Safari, tap Share, then "Add to Home Screen".
• Android — open in Chrome and accept the install prompt, or use the menu → "Install app".
• Desktop — Chrome and Edge show an install icon in the address bar.

During a Workout

The player keeps your screen awake while you train, and the rest timer plays a sound when it ends — so you can put the phone down between sets. Your logged sets are held on the device until they're saved, so a dropped connection mid-session doesn't cost you the workout.

What You See

• Active Program — Quick link to your current training program with phase status.
• AI Credits — Remaining credits and usage breakdown.
• Connected Integrations — Status of Strava, Hevy, and Intervals.icu connections with data import buttons.
• Wellness Metrics — HRV, resting heart rate, sleep, and body weight from Intervals.icu.
• AI Athlete Profile — Your AI-generated training summary from imported data.
• What's New — Latest feature updates and improvements.

Key Fields

• Age, Sex, Weight, Height — Used for load calculations and recovery estimates.
• Experience Level — Beginner, Intermediate, Advanced, Elite — determines training complexity.
• Training Years — How long you've been training consistently.
• Athlete Type — Powerlifter, Bodybuilder, CrossFitter, General Fitness, etc.
• Preferred Training Style — Influences exercise selection and program structure.
• Recovery Capacity — Low, Medium, High — affects volume recommendations.
• Schedule & Session Duration — How many days/week and minutes/session you can train.
• Chronic Injuries — The AI avoids movements that aggravate existing injuries.
• Available Equipment — Ensures exercises match your gym setup.

Creating a Program

Go to Programs → New Program. Describe your goals in natural language. The AI extracts key parameters and generates a complete periodized program with multiple phases, each targeting specific adaptations.

Examples of good prompts:

• "12-week hypertrophy program, 4 days/week, focusing on upper body"
• "Powerlifting peaking program for a meet in 8 weeks"
• "General fitness 3x/week, I have dumbbells and a pull-up bar only"

Program Actions

Once a program is created, you can:

• Activate — Start following the program with a training calendar.
• Sync to Hevy — Push routines to your Hevy app for logging.
• Notebook — View training guidelines, set limits, and athlete snapshot.
• Export — Download as PDF, Markdown, CSV, or a printable one-pager.

Training Phases

Each program consists of multiple phases (e.g., Hypertrophy → Strength → Peaking). Each phase has a specific focus, duration, and set of routines. Phases are designed to build on each other through progressive overload and periodization.

Routines

A routine is a single workout session. Each routine contains exercises with prescribed sets, reps, weight/load percentage, RPE targets, and rest periods. You can expand any routine to see and edit all exercises.

Generating Routines

Click the Generate All button on a phase to have the AI create all routines. Each routine costs 2 AI credits. You can also regenerate individual routines.

Pre-Workout Blocks

Add a block before your main workout to prepare your body. Categories include:

• General Warm-Up — Quick full body, upper body, lower body, or extended warm-ups (5-10 min).
• Dynamic Flexibility — Hip mobility, shoulder mobility, full body mobility, and spine & thoracic flows.
• Muscle Activation — Push day, pull day, leg day, glute, and core activation routines.

Post-Workout Blocks

Add a block after your main workout for recovery and extra work. Categories include:

• Cool Down — Light cool down, breathing & recovery, active recovery walk.
• Static Stretching — Upper body, lower body, full body stretch, and hip flexor focus.
• Core Finishers — Core blast, anti-extension, rotational, beginner, and advanced core circuits.
• Conditioning Finishers — Bodyweight, kettlebell, farmer's walk, and EMOM finishers.

How It Works

• Add a block — Click "Add Pre-Workout Block" or "Add Post-Workout Block" on any routine.
• Choose a template — Browse categorized templates with descriptions and estimated durations.
• Visual sections — Pre-workout (orange border), Main Workout (grey border), Post-workout (blue border) — each collapsible.
• Remove or replace — Remove any block with one click and add a different one.

Weekly Volume Bars

At the top of the calendar you'll see color-coded bars representing your planned weekly training intensity across every phase:

• Taller bars — Harder training weeks with higher intensity and volume.
• Shorter bars — Deload and recovery weeks with reduced load.
• Color-coded by phase — Each phase has its own color (blue for hypertrophy, red for strength, etc.).
• Multiple bars per week — One thin bar per training day, showing relative session load.

Calendar View

The full month/week calendar shows your scheduled strength and cardio workouts with phase color indicators. Features include:

• Workout cards — Each day shows planned workouts with type and title.
• Completion tracking — Logged workouts appear with a checkmark overlay.
• Quick log — Click any workout to log it via Hevy or Intervals.icu.

How Cardio Works

• Structured Intervals — Each cardio workout has warmup, work intervals, rest periods, and cooldown blocks with specific durations and intensity zones.
• Heart Rate Zones — Workouts target specific HR zones (Z1-Z5) for precise intensity control.
• Sport-Specific — The AI selects exercises from a sport-specific catalog (e.g., tempo runs, hill repeats, steady-state rides).
• Inline Editing — Edit intervals, durations, and zones directly in the program view.

How It Works

• Compound Exercises — RPE-based load adjustment. If you're finding sets too easy, load increases; too hard, it decreases.
• Isolation Exercises — Rep-based progression. Hit your target reps → reps increase next week. Hit the ceiling → load goes up, reps reset.
• Deload Weeks — The last week of each phase automatically reduces volume (60%) and load (70%) for recovery.
• Week Selector — View planned progression for any week using the pill selector on each routine.

How to Log

When a program is activated, you'll see a training calendar. Click on a scheduled workout to log it. You can:

• Log from Hevy — Select a completed Hevy workout to import actual data.
• Manual log — Rate your performance (RPE, fatigue) and add verbal feedback.

Why Logging Matters

Every workout log feeds into the AI memory system. Your verbal feedback, RPE ratings, and performance data help the AI understand your recovery patterns, strengths, and weaknesses — making future programs increasingly personalized.

Connecting Hevy

Go to Settings and enter your Hevy API key. As soon as you connect, Phase kicks off a full backfill of your Hevy history automatically — no extra button to press.

• Import workout history from Hevy automatically (on connect + nightly).
• Sync generated routines back to your Hevy app.
• Log workouts by selecting completed Hevy sessions.

Sync Now / Re-sync history

The Hevy card has two buttons. Sync Now pulls only what's new since the last sync. Re-sync history re-imports the last 5 years and refreshes the metrics on activities you already have (useful if Hevy backfilled set notes or you renamed an exercise).

Routine Sync (Phase → Hevy)

Preview Sync on a program shows what will change before applying. Apply Sync pushes the routines to Hevy. Routines are mapped by name, so renaming in Hevy won't break the sync.

Getting Connected

1. Go to Settings and find the Intervals.icu section.
2. Enter your Athlete ID and API Key (from Intervals.icu → Settings → Developer).
3. Click Connect. Phase verifies your credentials and immediately starts a full backfill of both activities and wellness.

Sync Now / Re-sync history

Two pairs of buttons on the Intervals.icu card. Sync Now and Re-sync history control the activity feed. Sync wellness and Re-sync wellness history control HRV, sleep, RHR, readiness, and other daily wellness metrics — useful when you connect mid-week or want to refresh after a missed night.

Pushing Workouts

• On any cardio routine, click the Intervals button to push it.
• Workouts appear in your Intervals.icu calendar with structured intervals and HR zones.
• Re-pushing updates existing workouts (no duplicates).
• Phase folders map automatically to Intervals.icu folders.

Metrics Tracked

• HRV — Heart Rate Variability, your primary recovery indicator.
• Resting Heart Rate — Elevated RHR signals fatigue or stress.
• Sleep Quality — Hours and quality score from your wearable.
• Body Weight — Trend tracking over time.
• Readiness & CTL/ATL/TSB — Composite recovery scores and chronic/acute training load when your provider supplies them.

When wellness syncs

• Automatically every night via cron, for every connected user.
• On connect: full historic backfill of up to 5 years of wellness data the moment you link Intervals.icu.
• On demand: the Intervals.icu card has Sync wellness and Re-sync wellness history buttons for the times you need a fresh pull.

AI Integration

Wellness data feeds directly into the AI context. When your recovery metrics are poor, the AI suggests lighter sessions. Declining HRV trends trigger volume reduction recommendations. The calendar engine also uses wellness data to flag high-fatigue days.

Strength Analytics

Powered by your Hevy workout data, the Strength tab shows:

• Estimated 1RMs — Track your estimated one-rep max for key lifts over time.
• Volume by Muscle Group — Weekly set distribution across muscle groups.
• Weekly Volume Trends — Total sets and reps plotted week over week.
• RPE Distribution — How hard your training sessions have been.

Activity Analytics

The Activity tab combines data from Strava, Hevy, and Intervals.icu into a unified feed:

• Unified Activity Feed — All workouts in one timeline, regardless of source.
• Heart Rate Trends — Average and max HR over time from cardio sessions.
• Sport Breakdown — Distribution of activity types (running, cycling, lifting, etc.).
• Calories & Suffer Scores — Energy expenditure and training stress metrics.

Activity Detail View

Click any activity in the feed to open a dedicated detail page. Depending on the source, you can inspect heart rate zones, session timeline, intervals, and laps for individual cardio sessions.

Connected Data Sources

• Hevy — Drives strength analytics like workout volume, exercise trends, and muscle-group distribution.
• Strava — Adds endurance activities and cardio context for mixed-sport athletes.
• Intervals.icu — Enriches cardio detail pages with heart rate zones, intervals, laps, and structured session metadata when available.

Source priority (when sources overlap)

When the same ride or run lands in two providers (e.g. Strava and Intervals.icu), Phase merges the duplicates into a single activity and uses the higher-priority source for matching against your program. Default priorities are sensible — Intervals.icu wins for rich cardio detail, Hevy wins for strength — but you can override them under Settings → Source Priority.

1. Athlete Profile (manual)

Your physical stats, experience level, goals, schedule, equipment, injuries, and preferences — entered on the Profile page. This is the baseline the AI uses for every operation.

2. Training Memory

AI-generated memories extracted automatically from your workout logs, verbal feedback, and performance trends. These persist across programs and help the AI learn your patterns, preferences, and progress over time.

3. Program Notebook

Each program has a training notebook with program-specific constraints (forbidden exercises, equipment filters, muscle group focus). The AI reads this before generating or refining routines within that program.

4. Execution Data

Recent workout sessions, RPE ratings, logged sets, and performance metrics from your training log. This tells the AI how you're actually performing vs. the plan.

5. AI Athlete Profile (imported data)

When you connect Strava or Hevy and import your training history, you can generate an AI Athlete Profile from the Dashboard. The AI reads up to 6 months of imported data and produces a comprehensive analysis: sport classification, training frequency, estimated 1RMs, cardio metrics, and key insights. This profile is automatically injected into every AI prompt, giving it deep understanding of your real-world training background.

How Credits Work

AI operations consume credits. Your credit balance is shown on the Dashboard.

• Program generation — Creates the program structure and phases.
• Routine generation — 2 credits per routine.
• Routine refinement — AI-powered adjustments to existing routines.
• Workload adjustment — AI recalculates sets, reps, and loads.

PRO Plan

Upgrade to PRO for more credits and priority AI processing. Visit the Pricing page for details.