iPhone and Apple Watch

Planned, tracked and coached in one place.

Get Strathlon See how it fits together QR code that opens Strathlon on your iPhone Scan with your iPhone camera

Small print

Strathlon Sleep chart: 8 h 2 min last night, holding; stage-stacked bars for awake, REM, core and deep sleep, night by night from 6 August to 1 October, with the 7-night average line; 7 h 30 min a night on average over the last 8 weeks; Ask the coach about this.
Strathlon Plan tab for a football player, scrolled from top to bottom: Jess's plan, Sports Performance, Beginner, 10 weeks, 3 times a week; this week's strip with football on Monday and Saturday and gym sessions on Tuesday, Wednesday and Friday; Tuesday's Push session with an estimated burn of 108 to 144 kcal, target heart rate 94 to 141 bpm, 47 minutes and RPE 6 to 7; Incline Dumbbell Press, Cable Crossover, Dumbbell Shoulder Press, Weighted Dip, Cable Lateral Raise and Tricep Rope Pushdown; then Football, sport work: Copenhagen Plank; and a Glute Bridge March core finisher.
Strathlon Tracker, scrolled from top to bottom: today, Friday 2 October, with a target of 1,604 kcal, 560 kcal eaten so far and the burn and deficit still to come; macros today, protein 40 of 132 g, carbs 50 of 147 g, fat 24 of 54 g; breakfast of two eggs on sourdough toast, 360 kcal, and a mid-morning protein bar, 200 kcal; weight 60.3 kg; the coach spotting that apple and peanut butter is a usual afternoon snack and offering to add it automatically; quick-add favourites; then the days list: yesterday a rest day, 1,780 kcal eaten and 2,214 burned, 434 under; Wednesday a rest day, 111 under; Tuesday a gym day with a Push session, 662 under.
Strathlon AI Coach, light mode. Question: What should I have for dinner tomorrow to hit my protein target? The coach answers that tomorrow is Friday, a legs day at 2,550 kcal and 155 g protein, notes the usual dinner rotation, and suggests a high-protein dinner that fits the user's cuisines, shown as a Meal Suggestion card: Tandoori Chicken with Pilau Rice and Spinach, 620 kcal, 52 g protein, 58 g carbs, 14 g fat, with day-type chips (Training selected).
Workout plan Built for your goal, in stages
Food Targets for every kind of day
Health Readiness, weight and heart rate
AI coach Reads all three before it answers

Our own result

Our founder went from 82.7 to 76.3 kg with Strathlon, at a steady, sustainable pace on everyday meals, and got fitter and more defined. His wife has lost 10 kg. They both still use it every day.

Read our story
Chanaka’s own Strathlon Body weight chart, weekly view, from March to September 2026: the actual weight line falls from about 82 kg to about 77 kg with the trend line following it, green dots mark trained sessions from July, a dashed predicted line runs from July, and a short break is shaded in mid-September.
Results vary from person to person.

How it fits together

Tailored to your goals. Coached by AI

Strathlon builds your workout plan and nutrition plan from what you tell it. Your AI coach reads all of it.

  • Health readings
  • Likes and dislikes
  • Injuries
  • Schedule and sport
  • Your goal
AI coach Knows your plan, food and health
  • Your workout plan
    The Plan tab: this week’s strip, 3 of 6 sessions, with gym days and football on Tuesday, Friday and Saturday, then the Sport & Activity card for Saturday: Football, 11-a-side, 1.5 h, a +416 kcal bonus, with Skip. Match day guidance on the Plan tab: carb load at breakfast, a pre-match snack, hydrate from the morning. The Plan tab with Tuesday selected: Football, training, 1.5 h, a +352 kcal bonus, with Skip.
    Built by Strathlon’s planner from your level, days, kit and sport.
  • Your nutrition plan
    The Nutrition tab, Training selected among Training, Rest, Football match and Football practice: advice for the day, 1,604 kcal a day, protein 132 g, carbohydrates 147 g. The Nutrition tab, Football match: match-day advice, 1,729 kcal a day, protein 132 g, carbohydrates 178 g. The Nutrition tab, Football practice: practice-day advice, 1,665 kcal a day, protein 132 g, carbohydrates 162 g. The Nutrition tab, Rest: keep protein steady, 1,313 kcal a day, protein 132 g, carbohydrates 80 g.
    A target for every kind of day; your coach writes the meals.
  • How you stick to it
    The Tracker, today, Saturday 24 October: target 1,729 kcal, 420 kcal consumed, burn and deficit still to come; macros today, protein 37 of 132 g, carbs 46 of 178 g, fat 11 of 54 g. The Progress tab: Readiness 98, 7-night average, Ready; Your week, 2 sessions, 19 to 25 October, Your week, explained. The Strength history screen: upper body and lower body, weight lifted against a month ago, holding.
    Food, sets and weight logged; readiness and lifts charted.

If you play a sport

Train for the sport you play

42 sports. Your gym days, and your food targets, set around your matches and practices.

The Plan tab on Saturday: this week’s strip with gym days and football on Tuesday, Friday and Saturday; the Sport & Activity card, Football, 11-a-side, 1.5 h, a +416 kcal bonus, with Skip; Edit schedule and Add activity; Match day guidance.
Match day guidance on the Plan tab: carb load at breakfast, a pre-match snack 60 to 90 minutes before, hydrate from the morning, post-match protein within 90 minutes, prioritise sleep tonight.
The Plan tab with Tuesday selected: Football, training, 1.5 h, a +352 kcal bonus, with Skip; Sport training guidance: skill focus today, hydrate before and after, recovery protein.
The Nutrition tab, Football match selected: match advice, 1,729 kcal a day, protein 132 g, carbohydrates 178 g, fat 54 g; Generate Football match Meal Plan; Shopping list.
The Plan tab: Jess’s plan, Sports Performance, Beginner, 10 weeks, 3 times a week; this week’s strip with Friday selected; Edit schedule and Add activity; the strength phases with Phase 1 Reactivation selected; Friday, Legs.

See all 42 sports

Your nutrition plan

A nutrition plan that follows your training and sport

Every kind of day gets its own targets, from your latest weigh-in.

The Nutrition tab, Training selected among Training, Rest, Football match and Football practice: spread your protein across your meals; 1,604 kcal a day, protein 132 g, carbohydrates 147 g, fat 54 g; Generate Training Meal Plan.
The Nutrition tab, Rest selected: keep protein steady across your meals; 1,313 kcal a day, protein 132 g, carbohydrates 80 g, fat 52 g; Generate Rest Meal Plan.
The Nutrition tab, Football match selected: a carb-rich meal 2 to 3 hours ahead; 1,729 kcal a day, protein 132 g, carbohydrates 178 g, fat 54 g; Generate Football match Meal Plan; Shopping list.
The Nutrition tab, Football practice selected: a carb snack about an hour ahead; 1,665 kcal a day, protein 132 g, carbohydrates 162 g, fat 54 g; Generate Football practice Meal Plan.
The Nutrition tab, Football practice, with the calorie (i) open: 1,665 kcal a day; the note says your Football practice days don’t all have the same target because of what else is planned on them, Tuesday 1,665 and Friday 1,956, and explains the figure.
The meal plan in the Nutrition tab: Breakfast, Scrambled Eggs with Cottage Cheese and Toast, 400 kcal, 5 min and 8 min; Mid-morning snack, Greek Yogurt with Berries, 160 kcal, 3 min and 0 min; Lunch, Grilled Chicken Rice Bowl with Vegetables, 480 kcal, 10 min and 15 min; Afternoon snack, Protein Shake Alternative: Cottage Cheese with Pineapple, 160 kcal, 3 min and 0 min.
A meal opened in the Nutrition tab’s meal plan: Breakfast, Scrambled Eggs with Cottage Cheese and Toast, 400 kcal; 34g Protein, 32g Carbs, 15g Fat; Ingredients: 3 whole eggs, 100g cottage cheese, 2 slices wholegrain toast, spinach handful; Prep: whisk eggs and chop spinach; Cook: scramble eggs with spinach in a nonstick pan and serve with toast and cottage cheese on the side; an Add photo button.
An opened recipe in the Nutrition tab, scrolled to its steps: Prep: slice chicken breast and chop broccoli; Cook: grill chicken, steam broccoli, and serve both over rice drizzled with olive oil; then the buttons Add photo and Add to Today’s Log, Move to slot (Breakfast, Mid-Morning Snack, Afternoon Snack, Dinner) and Remove from meal plan; the start of the next meal, Afternoon Snack, 160 kcal, shows below.
The Shopping list screen, Training day · 0 of 17 ticked, with a Make it again button: Breakfast, Scrambled Eggs with Cottage Cheese and Toast: 3 whole eggs, 100g cottage cheese, 2 slices wholegrain toast, spinach handful; Mid-Morning Snack, Greek Yogurt with Berries: 150g nonfat Greek yogurt, 60g mixed berries, 5g honey; every item has an empty tick circle.
The Reminders app with one reminder, Strathlon shopping list, Training day, 17 items, then the list meal by meal: BREAKFAST, Scrambled Eggs with Cottage Cheese and Toast: 3 whole eggs, 100g cottage cheese, 2 slices wholegrain toast, spinach handful; MID-MORNING SNACK, Greek Yogurt with Berries: 150g nonfat Greek yogurt, 60g mixed berries, 5g honey; then LUNCH, Grilled Chicken Rice Bowl with Vegetables, running on past the bottom of the card.

Food and your AI coach

Snap it, say it, ask it

Snap it or say it. Then ask about your plan, your food, your week.

Strathlon AI Coach, light mode: the user sends a photo of a snack, hummus with chilli paste and lentil crisps, and the coach logs it as 260 kcal.
Strathlon AI Coach, light mode. The user types: I had a chicken wrap and a flat white for lunch, packet of walkers crisps. The coach replies that it is a solid lunch, with good protein from the wrap, though the crisps push fat up a bit for the day, and that carbs are still well under target, so there is room later. Below it, a Food detected, AI estimate card: Chicken Wrap, Flat White and Crisps, 710 kcal, 37 g protein, 63 g carbs, 34 g fat, with the three items listed (wrap 450 kcal, flat white 130 kcal, crisps 130 kcal) and an Add to Tracker button.
Strathlon Tracker, today, Saturday 24 October, scrolled from top to bottom: Target 1,729 kcal, Consumed 420 kcal; Macros today with protein 37 of 132 g, carbs 46 of 178 g, fat 11 of 54 g; Breakfast, a protein smoothie, 310 kcal, and Mid-Morning Snack, a flat white, 110 kcal; Save Today’s Log; a Coach spotted a pattern card; Quick Add; and the days list.
Strathlon Nutrition tab, with a meal plan: Regenerate Training Meal Plan; Breakfast, Scrambled Eggs with Cottage Cheese and Toast, 400 kcal; Mid-Morning Snack, Greek Yogurt with Berries, 160 kcal; Lunch, Grilled Chicken Rice Bowl with Vegetables, 480 kcal; Afternoon Snack, Protein Shake Alternative: Cottage Cheese with Pineapple, 160 kcal; Dinner, Baked Salmon with Sweet Potato and Green Beans, 404 kcal.
Strathlon AI Coach, light mode. Question: What should I have for dinner tomorrow to hit my protein target? The coach answers that tomorrow is Friday, a legs day at 2,550 kcal and 155 g protein, and suggests a high-protein dinner as a Meal Suggestion card: Tandoori Chicken with Pilau Rice and Spinach, 620 kcal, 52 g protein, 58 g carbs, 14 g fat, with Add to Training Meal Plan as Dinner.
Strathlon AI Coach, light mode. Question: How did I sleep last night? Analyse my sleep properly. The coach answers that last night was solid and restorative, 8.0 hours: 0.6 hours deep, 2.0 hours REM, 5.4 hours core, 0.1 hours awake and 2 brief breaks; the sleep component of this morning’s readiness was 97; resting heart rate 54 bpm; the 7-day average is 7.9 hours.
Strathlon AI Coach, light mode, the end of the same conversation. The user says: I like this food combo. The coach calls it a good snack choice and shows what it has remembered: hummus, chilli paste and lentil crisps, enjoys this as a regular snack combo; it saves tomorrow, and you can change it before then.

Logging food What the coach can see

  • Ask anything, it knows your plan
  • Ate half? Log half
  • Ask how the app works
  • Know why the scale moved
  • Macros from a photo
  • Edit meals by just saying so
  • Log lifts with a photo
  • Meal plans for every kind of day
  • Fuelling for your fixtures
  • Your week, in plain English
  • Your charts, explained
  • A coach that knows you
  • Plan daily meals
  • Keep your lifts climbing

Analyse your progress

All your progress in one place. Explained by your coach

Every activity compared for you, and your coach explains it in plain English.

Strathlon Progress tab, Your activities: six tiles, each comparing your usual sessions with earlier ones: a month ago for the walk, cricket, badminton and football, the two before for the ride and the run. Outdoor Walk, 7 bpm lower, Improving. Cricket, 5 bpm lower, Heart rate down. Badminton, 3 bpm higher, Holding. Football, 2 bpm higher, Holding. Outdoor Cycle, 3 bpm lower, Improving. Outdoor Run, 15 seconds quicker, Quicker.
Strathlon Strength history screen: upper body, lower body, back and core, each with the weight lifted against a month ago, holding, and an Ask the coach about this button.

Understanding your stats

For women

Cycle-aware training, with privacy

Strathlon works out where you are in your cycle from the periods you log in Apple Health, then adds that to your training and food advice. Your cycle dates, flow and history stay on your phone.

Strathlon Plan tab on day 2 of a period, with a sample plan, Jess’s Plan, Fat Loss, Beginner. A card, Train by feel today, says energy can dip on the first days, so it is fine to train by feel and go a little lighter, and that movement can ease symptoms. A small note under it says it is an on-device estimate from Apple Health cycle logs, not medical advice, and what can leave the phone. The week’s sessions, My schedule and sport, and the strength phases follow.
Strathlon Plan tab on a day in the middle of a cycle, with a sample plan, Jess’s Plan, Fat Loss, Beginner. A card, Often a strong window, says many people feel their best in this part of the cycle, and if you feel good this can be a great time to push your harder sessions. A small note under it says it is an on-device estimate, not medical advice. The week’s sessions, My schedule and sport follow.
Strathlon Nutrition tab with the pre-period ease switched on: 1,704 kcal a day, with protein 132 g, carbohydrates 172 g and fat 54 g. A card, Pre-period appetite is normal, says appetite and cravings commonly increase in the days before a period, and a line in purple reads, Eased about 100 kcal this week, pre-period appetite is normal. A small note under it says what can leave your phone, only what you switch on.
Strathlon Progress tab with the Cycle and energy tile: Day 2, counted from your last logged period; Water weight is normal; Your scale reads about 0.2 kg higher on period days. Below it, What goes with what, Recovery, Sleep 7 h 20 min, Resting heart rate 53 bpm and Cardio fitness.
Strathlon Body weight chart, full screen, with a close button at the top right. The heading says minus 0.1 kg a week, last 5 weeks. The key names Actual weight, Trend, Predicted, Cycle, Trained and Missed session, and a Daily, Weekly and Monthly control has Daily selected. The chart, on a scale of 58 to 62 kg, shows a blue line for actual weight, a dark trend line and a dotted predicted line. Soft pink bands, one near the left and one at the right edge, shade the days of a logged period. A marker at the right edge reads 25 Oct 26, 60.3 kg. A note under the chart says the dashed line is your predicted weight, based on your tracked calorie deficit or surplus, and is an estimate, because water, glycogen and metabolic adaptation make real weight differ.
Strathlon Plan tab with pregnancy switched on. A card headed “UK guidance: activity in pregnancy” says Strathlon doesn’t design a programme for pregnancy, and instead shows published guidance with the source against every line, and to follow your midwife, GP or maternity team over anything there. Below it, how much and what kind: at least 150 minutes of moderate activity a week and muscle strengthening twice a week, with the lines in view credited to the UK Chief Medical Officers; some other lines on the card credit Sports Medicine Australia.
Strathlon Settings, Cycle-aware insights. The main switch is on; under it, three switches are off, Ease my targets in my pre-period week and Cycle-aware training guidance, each with a line saying it is off by default and what it does, and Share my cycle phase with the AI coach, with a line saying cycle has its own switch because it is the one thing you might want your coach to know about, or not. The text under the main switch says Strathlon keeps your cycle dates, flow and history on your phone, and names the three things that can leave only if you switch them on.

Sharing your phase with the coach and the pre-period ease are switches that start off. Pregnancy and breastfeeding go to your coach with every message, so its advice is safe for you.

Training with your cycle What each switch does

Built with your privacy in mind

Open it and start. Your Apple Health readings reach the coach only when you say so

The app shows you exactly what your coach can see.

Read the privacy policy

Backed by research and science

Training and fuelling guides for every sport, built on published sports science

A guide for each of the 42 sports and for gym training, each listing its sources.

Browse the guides

What is Strathlon?

Strathlon is one app for fitness, nutrition, health and sport on iPhone and Apple Watch.

Read moreRead less about what Strathlon is

Strathlon is one app for fitness, nutrition, health and sport on iPhone and Apple Watch. It builds your workout plan and a nutrition plan that follows it, tracks your progress, and its built-in AI coach gives you tailored guidance and advice. If you play a sport, your workout plan, your nutrition plan and your coach all factor it in.

Your workout plan runs in phases set for your level, in the gym, at home or both, and every kind of day (gym, rest, sport practice, match or a double day) gets its own calorie and macro targets for your goal. Add a sport (there are 42 to choose from) and your gym sessions are scheduled to suit its match and practice days and its season. You log your food, your sets and your weight in the app, your Apple Watch shows your heart rate and burn as you train, and your Apple Health readings feed a readiness score and progress tiles.

What sets it apart

  • Every kind of day gets its own calories, protein, carbs and fat: gym, rest, sport practice, match and double days.
  • Your gym sessions are scheduled to suit your sport's match and practice days, and the sessions that spare the muscles your sport works go first to the days you do both.
  • Out of season, a sport drops off your week and comes back when its season starts.
  • Each sport session’s calories follow its format and your body weight: in cricket, a T20, an ODI, a club match and a net session each count differently.
  • The next phase of your workout plan opens only once you've finished the sessions of the one you're in and served its weeks, so a holiday or a busy spell keeps your place.
  • When you move to Maintenance, your calories shift over four weeks.
  • One AI coach answers from your workout plan, your targets and your food log.
  • A training guide and a fuelling guide for each of the 42 sports, each with its references.

Questions people ask

Who is Strathlon for?

Anyone aged 16 or over with an iPhone who wants a workout plan and eating targets that fit together, whether the aim is losing fat, building muscle, general fitness or getting better at a sport. There are beginner, intermediate and advanced levels, workout plans for the gym, for home or both, and sessions adapted around eight common injury areas, such as knees, shoulders and the lower back. Playing a sport is optional.

Does Strathlon work without an Apple Watch?

Yes. The iPhone app runs your workout plan, your sessions and rest timers, your calorie and macro targets, the food tracker and the AI coach. An Apple Watch adds live heart rate and burn on your wrist during a session and saves the session to Apple Health as a workout. The readiness score uses your sleep and resting heart rate from Apple Health, which need a watch or another device that records them there, and your heart-rate recovery between sets when you train with Strathlon on an Apple Watch. The AI coach comes with the Strathlon subscription, and the watch saves workouts to Apple Health once you allow it.

Does Strathlon plan for my sport?

Yes, if you play one. Choose from 42 sports and set your match and practice days. Your gym sessions are scheduled to suit them, the sessions that spare the muscles your sport works go first to the days you do both, practice days and match days get their own calorie and carb targets, and your AI coach knows your sport and your match days. Out of season, the sport drops off your week and comes back when its season starts. Choose Sports Performance as one of your goals and your gym sessions also add exercises chosen for your sport, for every sport except walking, Pilates, yoga and barre. The AI coach comes with the Strathlon subscription.

Can my plan follow my cycle?

Yes, as much as you'd like it to. Log your period in Apple Health, allow Strathlon to read it, and the app adds short notes for where you are in your cycle on your Plan, your Nutrition tab and your Progress tab. Optional switches add about 100 kcal to your calorie target in the days before and during your period, or tell your AI coach a general phase word. Strathlon keeps your period dates, flow, symptoms and history private.

Pregnant? How Strathlon supports you

Record a pregnancy and your Plan tab shows the UK Chief Medical Officers' and NHS activity guidance, with the source named against every line. Your calories stay at what you burn, and your meals, weight and activity keep logging as usual. Your midwife's or GP's guidance always comes first.

How does the AI coach fit in?

Strathlon's own planner builds your workout plan from your level, schedule and sport, and sets your daily targets for your goal, using established formulas such as Mifflin-St Jeor and Katch-McArdle for your energy needs. The AI coach works alongside it: it answers from your workout plan, your targets and your food log, logs meals from a photo or a description, and writes meal plans and a weekly or monthly review. It runs on Anthropic's Claude. The AI coach comes with the Strathlon subscription, and it reads your Apple Health readings only when “Share my health data with the AI coach” is on.

How is Strathlon different from MyFitnessPal, Fitbod or Whoop?

Strathlon brings together in one app the jobs people often split between a food tracker, a workout app and a health and recovery app: a workout plan in phases, food logging against calorie and macro targets, and your Apple Health readings, readiness score and progress. It also connects them. Your calorie targets are planned day by day for your training and, if you play a sport, for its match and practice days, and one AI coach sees your workout plan, your targets and your food log when it answers. The AI coach comes with the Strathlon subscription.

What does the name Strathlon mean?

It blends three words: Strength, Athletics and Longevity. Strength is the training at its core, Athletics is the layer for your sport if you play one, and Longevity is the aim: training and eating in a way that holds up for years.

Why we built it: our story Your workout plan, nutrition plan and progress in one app

Get Strathlon on your iPhone

Your workout plan, your food, your health and an AI coach that knows all three.

QR code that opens Strathlon on your iPhone Scan with your iPhone camera
Get Strathlon

Small print

Small print

Apple Health: Strathlon reads your Apple Health data, and saves the food you log in it (calories, protein, carbs and fat) to Apple Health, only with the permissions you grant, and your Apple Watch saves workouts to Apple Health only with your permission. Your AI coach uses your Health readings only if you switch on “Share my health data with the AI coach”. You control all of these at any time.

Sport-specific gym exercises are added when Sports Performance is one of your goals, for 38 of the 42 sports: every sport except walking, Pilates, yoga and barre.

The AI coach and the features it runs (food logging from a photo, barcode or label, meal plans and the weekly or monthly review), supplement guidance, the shopping list, reading a weight from a photo and running a session hands-free from your Apple Watch come with the Strathlon subscription, which includes 200 AI coach credits a month, with more available any time, and starts with a 14-day free trial if you haven't had one. Sessions start on your iPhone.

Cycle-aware features use the periods you log in Apple Health, which Strathlon reads only with the permission you grant. Cycle-aware insights starts switched on; the pre-period ease, the stronger training suggestion and sharing your phase with the AI coach start switched off, ready for you to choose in Settings → Cycle-aware insights. On a profile that records testosterone therapy they all start switched off, with an “I still menstruate” switch to turn them on. Everything here is an estimate and general information; for medical advice, talk to your GP.

Barcodes are looked up in Open Food Facts, a free public database of UK and worldwide products.

Our own results from following our Strathlon plans, weighed and logged in the app. Results vary from person to person.