Personalized, data-driven coaching that transforms your Apple Health metrics into daily workouts, clear goals, and actionable insights — no guesswork, just progress.
Day-by-day strength and cardio sessions with sets, reps, tempo, and rest — customized to your recovery, workload, and goals.
Session evaluation using VO2 Max trends, HR zones, TRIMP, HR recovery, and running form signals like speed, stride, ground contact time, and vertical oscillation.
Training Capacity uses Recovery, Fitness, and Load gates with ACWR and recovery caps to keep intensity safe, even on high-energy days.
On-device processing. Reads only Health categories you allow. No backend storing your health data. Optional AI via OpenAI proxy.
7-day plans sized to your time availability, with substitutions and short-on-time options surfaced via Chat.
Recovery, Fitness, and Load gates translate HRV, RHR, sleep, VO2 Max, HR recovery, and TRIMP into clear modes: Recover, Train Light, Train, or Push.
AI generates short, clear daily/weekly targets (Zone-2 minutes, TRIMP, distance, strength duration) that progress with you.
Four daily scores: Stress and Recovery, Training Status, Wellness Pulse, and Metabolic Balance, built from HRV, sleep quality, SpO2, mindfulness, and activity.
Smart pairing of progressive resistance training with aerobic targets, tuned by your current fitness and recovery.
Warm-up, primary lifts, accessories/finisher, and optional cardio — all structured and easy to follow.
Narrative insights ("short on last two sets; extend rest next time") plus compliance and trend lines.
Ask for substitutions, pacing, deload timing, or modifications — answers reference your readiness and recent data.
See readiness and stress on your wrist, follow exercise instructions, and start or complete workouts directly on Apple Watch.
Plans, goals, and preferences sync via iCloud; your health data remains in Apple Health.
Start, pause, resume, and finish sessions with real-time heart rate, time, and energy tracking on Apple Watch.
Check Training Capacity and Stress and Recovery before you start, then train with confidence.
View exercise instructions and complete each set directly from your wrist while you record the workout.
Who want clarity and safe progression without the overwhelm of complicated programs.
Who need efficient, personalized structure that adapts to their hectic schedule.
Who want science-based, privacy-respecting coaching backed by real metrics.
TRIMP, ACWR safety bands (0.8-1.3), HRV and RHR baselines, age/sex-adjusted norms, and gate-based Training Capacity guidance.
Learn how your data powers peak performance →
The AI returns clean, actionable plans and analyses designed for real-world training decisions — less fluff, more results.
Short reads on recovery science, Apple Health metrics, and how TrainrAI turns data into actionable training.
See how TrainrAI weighs HRV, resting HR, recent TRIMP, and schedule constraints to build a week that feels challenging without overreaching.
Read article ->Learn how TrainrAI blends HRR, sleep, and HRV trends to guide intensity choices day by day.
Read article ->Connect Apple Health, choose your goals, and TrainrAI builds your week. Check readiness each morning, follow your tailored session, and watch your metrics — and results — improve.
Download TrainrAI to experience personalized, science-backed fitness coaching that adapts to your body, your schedule, and your goals.
