# Who phase.fitness is for

> One page per kind of athlete: what the week actually looks like, what goes wrong in it, and what phase.fitness does about it — with the programs to start from and the apps that already have your data.

HTML version: https://www.phase.fitness/for

## Endurance & hybrid

Runners, cyclists, triathletes and Hyrox athletes who also want to be strong.

- [phase.fitness for hybrid athletes](https://www.phase.fitness/for/hybrid-athletes) — You train for two things at once and every app you own thinks you train for one. phase.fitness plans strength, cardio and calisthenics in the same week, orders the days so they add up, and rebuilds each phase from what you actually did.
- [phase.fitness for runners who lift](https://www.phase.fitness/for/runners) — Your running plan ignores the gym and your gym plan ignores the long run. phase.fitness writes both into one week, keeps the strength heavy and short, and puts it where it cannot spoil the run that matters.
- [phase.fitness for cyclists](https://www.phase.fitness/for/cyclists) — You already have the power meter, the zones and the app that stores every ride. What is missing is the plan that writes the next block from them, and puts the gym where it cannot spoil the threshold ride.
- [phase.fitness for triathletes](https://www.phase.fitness/for/triathletes) — Three sports do not make the recovery budget three times bigger. phase.fitness plans swim, bike and run in one week with at most two or three hard sessions across all of them, the long sessions protected, and the gym kept heavy, short and out of the way.
- [phase.fitness for Hyrox athletes](https://www.phase.fitness/for/hyrox-athletes) — Hyrox is the sport the three-modality plan was made for: strength, running and grip in one race, pacing as the skill, and a week that only works if someone orders it. phase.fitness orders it.
- [phase.fitness for CrossFit athletes](https://www.phase.fitness/for/crossfit-athletes) — Class handles variety. It cannot handle progression, because a squat that shows up when it shows up is not a squat that is going anywhere. phase.fitness writes the strength, the engine and the skills, and arranges the week around your classes.

## Strength & physique

Powerlifters, physique athletes, skill athletes, and people with a season to prepare for.

- [phase.fitness for powerlifters](https://www.phase.fitness/for/powerlifters) — You do not need another template. You need the next block written from what the last one actually produced — the e1RMs your logs made, the weekly sets checked against the bands, and a meet timeline that counts back from the date.
- [phase.fitness for bodybuilders and physique athletes](https://www.phase.fitness/for/bodybuilders) — Volume is the dose, and the dose has landmarks. phase.fitness counts your weekly sets per muscle, starts a block near the minimum effective volume, climbs toward the adaptive range while performance holds, and deloads before the recoverable ceiling becomes a problem.
- [phase.fitness for calisthenics athletes](https://www.phase.fitness/for/calisthenics-athletes) — Skill work is strength work with prerequisites, and every other app treats it as a video to copy. phase.fitness places you on the progression, prescribes the step, the holds and the rest, and counts the session in the same week as everything else.
- [phase.fitness for athletes with a season](https://www.phase.fitness/for/team-sport-athletes) — Your sport supplies the volume; the gym's job is force, speed and the two or three exercises that keep you on the pitch. phase.fitness plans the off-season, the pre-season and the in-season week from your season dates and the document for your sport.
- [phase.fitness for losing fat without losing the muscle](https://www.phase.fitness/for/fat-loss) — In a deficit, the thing that keeps muscle is intensity, not effort. Loads stay heavy and volume comes down as recovery does — which is the opposite of what most cutting programs do, and the reason most cuts cost muscle.

## Situations

Over 40, short on time, starting out, or training at home with what you have.

- [phase.fitness for athletes over 40](https://www.phase.fitness/for/masters-athletes) — Power declines faster than strength and matters more; recovery capacity, not training capacity, is the constraint. phase.fitness reads the later-life document for anyone who tells it their age, and writes a program that keeps the heavy work and lengthens the progressions.
- [phase.fitness for people with three hours a week](https://www.phase.fitness/for/busy-professionals) — You have three hours a week and a calendar that changes on Tuesday. phase.fitness writes short full-body sessions that cover the body, puts them on the days you actually have, and rewrites the schedule from the first free week when one goes missing.
- [phase.fitness for beginners](https://www.phase.fitness/for/beginners) — Your first program should be simple, frequent and progressive — three full-body days, the same lifts, a little more weight each time. phase.fitness writes exactly that, from the documents that say why, and it is free to start.
- [phase.fitness for home-gym lifters](https://www.phase.fitness/for/home-gym) — A rack in the garage or a pair of dumbbells in the flat is enough for a periodized program, as long as the plan is written for what you have instead of what a commercial gym has. phase.fitness generates from your equipment list.
- [phase.fitness for coming back after an injury](https://www.phase.fitness/for/returning-after-injury) — Coming back is not the old program at half the weight. It is the same patterns loaded differently, progressed slowly enough that the tissue keeps up — and a plan that responds when a session goes badly instead of pretending it did not.
- [phase.fitness for training while travelling](https://www.phase.fitness/for/travel-and-hotel-gym) — A hotel gym has a rack of dumbbells that stop at 20 kg, a treadmill and a cable machine that has seen things. That is enough to keep a program going, as long as something decides what to swap rather than leaving it to you at 6 a.m. in a basement.

## The app you already use

phase.fitness sends sessions to Garmin, Hevy, Intervals.icu and Liftosaur and reads back what you did there. Strava gets the sessions you finish, when you post them. Here is what that means for each.

- [phase.fitness for Garmin users](https://www.phase.fitness/for/garmin-users) — Your Garmin can guide you through any structured workout; writing a good one is the hard part. Write the plan in phase.fitness — strength with sets and reps, cardio with intervals and zones — send it to Garmin Connect, and train it on your watch. What you finish comes back and ticks off the plan.
- [phase.fitness for Hevy users](https://www.phase.fitness/for/hevy-users) — Hevy is where you log; it was never where you plan. phase.fitness writes the periodized program — phases, weekly set bands, RPE — into Hevy as routines, reads the workouts back, and builds the next phase from what you lifted.
- [phase.fitness for Intervals.icu users](https://www.phase.fitness/for/intervals-icu-users) — Intervals.icu already holds your fitness, fatigue and zones. What it does not write is the block. phase.fitness plans the phases, pushes each session to your Intervals.icu calendar with the structure intact, and reads the load back.
- [phase.fitness for Liftosaur users](https://www.phase.fitness/for/liftosaur-users) — Liftosaur runs a program with precision and asks you to write it. phase.fitness writes it — phases, bands, RPE — pushes it as Liftoscript, and reads the history back to write the next one.
- [phase.fitness for Strava users](https://www.phase.fitness/for/strava-users) — Strava is where your training gets seen, and it stays that way. phase.fitness plans it — runs or rides, strength and bodyweight skills in one periodized program — and sends it to the watch and the apps you train with. The sessions you finish in phase.fitness can go to your Strava feed: only the ones you choose.

## The only app that plans strength, cardio and calisthenics together

Whoever you are, the calisthenics day trains what your main sport leaves out, and it counts in the same week.

Right now, phase.fitness is the only training app that writes strength, cardio and calisthenics into one periodized program — same calendar, same phases, same recovery budget.

You choose the mix. A calisthenics-only plan, a cardio-only block, strength plus cardio, or all three: the phases, the end-of-phase analysis and the sync work the same way with one modality or three.

**Why calisthenics is in the plan.** Bodyweight skill work is strength training in a different shape. Straight-arm work, levers and handstands build scapular control, tendon capacity and relative strength that barbell and machine work leave untouched, and they transfer because they are closed-chain, whole-body patterns. Treated as a modality rather than a warm-up, they get sets, holds and progressions like a squat does.

No exercise catalogue on the market contains a tuck front lever, so those sessions run in the phase.fitness built-in player; strength goes to Hevy, Liftosaur or a Garmin watch, cardio to Garmin and Intervals.icu.