Getting started: your first week with Strathlon
Strathlon does the planning so you don't have to. In the first few minutes it asks a handful of questions and builds you a training and nutrition plan around your goal and your sport. After that, most of what you need lives across five tabs. Here's how to set yourself up and find your feet in week one.
Setting up your plan
When you first open the app, a short setup builds your plan. It asks:
- Your goal — fat loss, muscle gain, general fitness or sports performance.
- Your experience level — so the programme starts where you are, not where someone else is.
- The sports you play — the app plans around them rather than ignoring them.
- Your height and weight — the starting point for your targets.
- A quick readiness check — a few questions so the plan suits you.
From that it generates a personalised training and nutrition plan. Nothing here is set in stone — you can change your details later in Profile — but it's worth answering honestly, because everything downstream is built from these answers.
The five tabs
Once your plan is ready, the app is organised into five tabs along the bottom:
- Plan — your programme and today's session.
- Nutrition — your day-aware calorie and macro targets.
- AI Coach (centre) — chat, photo meal logging and weekly analysis (premium).
- Tracker — where you log your weight and food and watch your charts build.
- More — Profile & Settings, Progress Photos and more.
You don't need to learn all five at once. Spend your first week mostly in Plan and Tracker, and the rest will make sense as you go.
The Plan tab
Plan is where each day starts. At the top you'll see today's workout as a set of tiles, the phase of the programme you're currently in, and your weekly schedule underneath. Tap a session to do it: the app walks you through a warm-up, then your exercises with set tracking, rest timers between them, and HIIT where the session calls for it. You just follow along and tick things off.
The Tracker tab
Tracker is the habit that makes everything else work. There are two things to log:
- Your weight. Type it in, or let Apple Health bring it in automatically — a scale that syncs to Health flows straight through, with nothing to tap or confirm.
- Your food. Quick-add what you eat, and the app learns your regulars so the ones you reach for most are a tap away.
As the days add up, your weight chart and your calorie-deficit chart start to fill in. That's the point — a week or two of honest logging turns into a picture you can actually read.
The Nutrition tab
Your calorie and macro targets aren't a single fixed number. They shift with the kind of day it is — a training day, a rest day, or a match or sport day each get their own targets. So when you open Nutrition, you're seeing what today asks of you, not a generic average. Log your food in Tracker and Nutrition shows you how the day is going against it.
Your workout on your Lock Screen
During a workout you don't have to keep the app open to follow along. Your current step and a live countdown appear on your Lock Screen and in the Dynamic Island — a Live Activity — so a glance tells you where you are without unlocking your phone. There are no Home-Screen widgets; this live view is workout-only.
Free and premium
Everything above is free: your plan, today's session with its timers and set tracking, your day-aware targets, the Tracker and its charts, the daily nugget and the live workout view on your Lock Screen. The AI Coach — chat, photo meal logging and your weekly progress analysis — is the premium tier, with a 14-day free trial. You can get a long way before you ever need it.
Where to next
That's your first week. When you're ready to go deeper, the user guide covers every screen in detail. For the two habits that matter most, read Tracking your progress and Your schedule — between them they'll get you comfortable with logging and with reading your plan.
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