User guide

Setting up

• Health & safety noticeThe first screen you see: a reminder that Strathlon gives general guidance, not medical advice, with a box to accept before you continue.
• Welcome screen and your nameThe first setup screen: a short introduction to Strathlon and a field for your name, which the app uses to greet you.
• About You: age and biological sexAsks your age and biological sex, both required, because the calorie formulas Strathlon uses differ for male and female bodies.
• Optional hormone-therapy questionAn optional question for everyone, with HRT for menopause as one answer; testosterone or oestrogen therapy adjusts your calorie estimate.
• Minimum age checkStrathlon is for ages 16 and over; entering a lower age shows a friendly explainer and you can't continue until it's corrected.
• Your Stats and Apple Health autofillHeight and weight are required; resting HR, VO2 max and body fat are optional — Apple Health autofill fills what it can.
• Units while you set upChoose kg, lb or stone for weight on the Your Stats screen — it only changes how numbers are shown and entered, not your stored data.
• Your Goals (up to two)Pick one or two of Fat Loss, Muscle Gain, General Fitness and Sports Performance — combining two blends both into one plan.
• Experience levelBeginner, Intermediate or Advanced — sets how complex your plan is, how much volume it has, and how fast intensity increases week to week.
• Training SetupSet gym days per week, preferred days, gym/home/both and equipment, flag injuries, and say whether you can train twice in a day.
• 'Can double up' smart pairingIf you can train twice in a day, double-up gym work is paired to target muscles your sport hasn't already fatigued.
• Food Preferences and allergiesSet your diet type, restrictions, cuisines, cooking time and allergies — used directly by the AI coach's meal plans.
• Health & safety stepA private step for pregnancy, breastfeeding, conditions and medications, plus a short readiness check and two optional food questions.
• Your Sport(s) and sport priorityChoose any number of sports, or No Sport — with more than one, the order sets which is your main sport.
• Schedule Setup per sportFor each sport, set matches and practices per week, length, session type, preferred days, season and intensity.
• Custom session typeDefine your own session — name, calories per hour and typical duration — for a match or practice format the app doesn't list.
• Your Plan is Ready: duration and goal weightShows your calculated targets, asks how many weeks your plan should run, and lets you set an optional goal weight before starting.
• Goal weight during setupAn optional target weight on the last setup screen, with warnings if the pace looks fast or the target contradicts your goal.

Your first days

• Meet your AI coach screenAfter setup, if you're not already subscribed, Strathlon offers the AI coach once — with an easy way to skip.
• Starting fresh or continuing a programmeAsks whether you're starting new or continuing a programme, and if so how many weeks ago, so you resume at the right week and phase.
• Share health data with the coach (consent)Asks once whether the AI coach may see your Apple Health figures — off unless you choose 'Enable & continue', and changeable later.
• Notifications permissionExplains the daily tip, nightly wind-down and Progress notifications, then asks iOS permission once.
• Notification re-ask for existing usersIf your notification features are on but iOS was never actually asked, you'll see the same permission screen again once, later.
• Failure reports choiceAsks whether the app may send short reports when something inside it fails — on by default, with an easy 'No thanks' to turn it off.
• Guided tourA short interactive tour spotlights real controls one at a time: your plan, a session, Apple Watch, the AI coach, targets, tips and photos.
• Take-the-tour hintA dismissible banner on the Plan tab offering a second way back into the tour, for anyone who skipped or already finished it.
• Replay the tourRuns the guided tour again whenever you like, from Settings.
• Coach demoA scripted, example-only walkthrough of logging a meal from a photo with the AI coach — nothing is actually logged.
• Restore from iCloud after reinstallIf a backup is found in your own iCloud, 'Welcome back' offers to restore your profile, progress, weights and meal plans — or start fresh.
• Re-enter health & safety details after restoreHealth & safety details aren't in the iCloud backup by default, so a restore tells you upfront you'll need to re-enter them.
• No account neededThere's no sign-up or password — your profile and history live on your phone, with optional iCloud backup.

Finding your way around

• Scrolling tab barNine tabs sit on a bar at the bottom that scrolls sideways to fit them all.
• Back-to-current-tab chipWhen your current tab has scrolled out of view on the bar, a small chip at the end takes you back to it.
• Tap a tab again to jump to the topTapping the tab you're already on scrolls that screen back to the top (and first backs out of anything you've drilled into).
• Workout in progress ribbonWhile a session is running and you're on another tab, a ribbon shows what's in progress — tap it to return.
• Info buttons (ⓘ)Small info buttons throughout the app open plain-English explainers for tiles, figures and settings — some link to fuller articles.
• Appearance: theme and accent colourFollow the system or force light or dark mode, and pick an accent colour for the app.

Your plan & phases

• The Plan tabWhere your workout plan lives: this week's days, your sport and activities, and the chosen day's workout.
• Your plan header cardThe card at the top of the Plan tab showing your goal, plan length and any injuries your coaching is adapted for.
• This week stripThe seven-day strip on the Plan tab for picking a day, with your block's session and day progress in its title.
• Training phasesFour training phases — Reactivation, Progressive Overload, Peak & Definition — then ongoing Maintenance, as tiles above your workout.
• “Phase N unlocked!” bannerA small one-time banner appears the day you earn your next phase.
• How you earn your next phaseYou move up a phase only when every session in the block is finished in full and the block's weeks have passed — both, not either.
• What each phase meansTap the ⓘ on any phase tile for what that phase is, why it's built that way and, for yours, where you are in it.
• Preview a locked or another phaseTap any phase tile to see that phase's full workout read-only — only starting it is locked.
• Lock future phases until earnedA Settings switch, on by default, that keeps later phases locked until you earn them; turn it off to open every phase freely.
• Session target tilesThe selected day's tiles: estimated burn, target heart rate, duration and effort on a gym day; calorie target, protein and sleep on others.
• “About Est. burn”Est. burn is a cautious estimate of the gym work only — it doesn't set your calorie targets.
• “About Target HR”Explains the heart-rate range shown for the day's session, for lifting and for the HIIT finisher.
• Day guidance cardsShort tips at the bottom of each day, matched to the day's type — training, rest, double session, sport or activity.
• Welcome back after a long gapAfter a long gap mid-block, a banner offers to ease back in at Phase 1, or continue where you left off.
• Maintenance phaseHold your results: calories move to maintenance and training shifts to heavier strength work. You choose when.
• “Maintenance mode — not yet active” bannerInside the Maintenance tile, a banner lets you switch to Maintenance after a confirm.
• Leave MaintenanceGo back to your current plan (or start a fresh one) from Maintenance.
• When your plan's weeks run outAt the end of your plan, Strathlon compares where you are with your goal and offers the next step that fits.
• Goal reachedReach your goal weight and, after the celebration, Strathlon asks what's next: Maintenance, a new goal, or keep going.

Inside a workout

• Fold-out workout sectionsYour warm-up, main workout and HIIT finisher are separate sections you can fold and unfold with a tap.
• Warm-upA guided warm-up on your chosen equipment, with a duration choice, heart-rate target and spoken cues — skippable.
• Start your workout after the warm-upWhen the warm-up ends, a banner offers to jump straight into the day's workout.
• “Warm-up complete”The screen at the end of the warm-up, with a Continue button so you're never stuck if the automatic hand-off doesn't fire.
• Exercise cardEach exercise shows its sets, reps, tempo and rest; tap to expand for coaching notes, a demo link and Ask Coach.
• Swap an exerciseReplace an exercise with another from its category in one tap; your plan keeps using the swap.
• Remembered swapsLists every swap your plan keeps using, with an Undo for each and a Forget-all option.
• Supersets and tri-setsGrouped exercises run back-to-back as one block, started together from the group's Start button.
• “No room to superset?” helpExplains how to get the same training result with straight sets when you can't pair exercises in a busy gym.
• Run a group as straight setsTurn a group's switch off to do its exercises one at a time, resting between every set. Remembered for that pairing.
• Sport work blockOn the Sports Performance goal, moves chosen for your sport get their own labelled block.
• Core finisherStrength days end with up to two rotating core moves — trunk strength, not spot-reducing fat.
• HIIT finisherFrom Phase 2 on, a timed interval finisher — pick one exercise, and do it for every round.
• Lighter HIIT before a later sessionIf you've got sport later the same day, switch the HIIT finisher to fewer rounds in one tap.
• Home workouts and your equipmentTick the kit you have at home and your home days use it, alongside bodyweight moves. Tick nothing for bodyweight only.
• Mark this session doneTrained without the timers or away from the app? One tap logs the session toward your phase; a second tap undoes it.
• Training glossaryPlain-English meanings of the training terms in your plan, from tempo and RPE to supersets and EPOC.

Running a session

• Live exercise panelThe strip that runs your set — exercise, set count, rep target, live heart rate, and a way to log, hide or end.
• Watch recording barBetween exercises, a bar confirms your workout is still recording on your watch, with a button to end it.
• Rest timer and Skip RestA countdown after every set, with a Skip Rest button and a nudge once your heart rate shows you've recovered.
• Choose your rest lengthPick 45, 60, 90 seconds or 2 minutes for your rest between sets, remembered for the rest of the day.
• Spoken coachingA voice calls out each exercise and set while you train, so you can keep the phone down between sets.
• Screen stays awakeYour phone screen stays on for the whole session, so the timer's always visible.
• Log working weightLog the weight and reps you lifted, pre-filled from last time, or open per-set detail.
• Snap to fill (weight from a photo)Photograph a dumbbell, plate or machine display and Strathlon reads the weight for you.
• Saved weight photoSee the last equipment photo you used for an exercise, full screen.
• Live warm-up and HIIT screensA full-screen countdown ring with your stats, and clearly labelled Pause, Skip and End controls.
• HIIT timerA full-screen work/rest timer for your HIIT finisher, with round dots and a resumable pause.
• Session complete cardA summary of your HIIT finisher — rounds, minutes and where the calorie figure came from.
• Rate how hard it wasA quick Easy, Steady, Hard or Everything I had rating after a session, feeding your training load.
• Abandoned sessions end themselvesA session left with nothing happening for a long while ends itself and saves up to your last trained moment.
• Workout timer Live ActivityWarm-up, rest and HIIT countdowns stay on your Lock Screen and in the Dynamic Island.
• No home-screen widgetsStrathlon has no home-screen widgets — only the two Live Activities.

Apple Watch

• One-time watch setupOpen Strathlon on your watch once and allow Health access — after that it starts itself.
• Watch starts with your phone sessionStarting a session on your phone starts your watch automatically — no taps needed.
• Watch idle screenWhen nothing's running, your watch tells you to start on your phone.
• Don't double-count reminderA one-off spoken reminder and toast not to also start Apple's own Workout app.
• Live heart rate and calories on the wristYour heart rate and calories burnt on your watch during a session, colour-coded and paired with your target.
• Hands-free control from the wristWith the subscription, control your whole session — sets, rest, HIIT — from your watch.
• Pick rest or HIIT on the watchChoose your rest length or which HIIT exercise to start, right from your wrist.
• End workout from the wristEnd, Finish and Stop always work on your watch, but ask you to confirm first.
• Workouts saved to Apple HealthYour watch saves every session to Apple Health with calories, alongside the daily food totals your iPhone saves there.
• Raise your wrist to saveA phone card reminds you to raise your wrist so your watch can finish saving a workout.
• Still training? (phone disconnected)If your phone has been out of touch for a long while, your watch asks whether you're still training.
• Reconnecting and stale-data noticesYour watch tells you when it's reconnecting, when your phone's unavailable, and how old what it's showing is.
• Always-on display supportLower your wrist and your session stays on the dimmed screen, countdown still ticking.
• Low Power Mode warningWith Low Power Mode on, your watch warns that buttons may lag and heart rate reads less often, plus how to turn it off.

Sport, activities & schedule

• Today's sport & activity panelSee the day's sport sessions and activities, with their calorie bonus, and cancel, remove or edit any of them.
• Edit a calorie bonusOverride a session's estimated calorie bonus with your own figure, or reset it to the formula.
• Add activityLog a walk, run, cycle, swim, gym class, gym or home workout, or any sport, to see what it frees up to eat.
• Gym classes searchSearch gym class names and log one — calories scale to your weight, or add a custom class.
• Gym & home workoutsLog an extra or unplanned gym or home session — your planned session is already counted.
• How activities & calories workWhy logging an activity raises what you can eat, while Apple Health separately tracks what you burn.
• Edit scheduleSet your recurring weekly gym rotation and each sport's match and practice days.
• Schedule & sessions explainerExplains Edit schedule versus Add activity versus cancelling a single session.
• Sport settingsAdd, remove and configure every sport you play — sessions, durations, season and intensity.
• Sport priorityWith more than one sport, drag to reorder which one your plan treats as primary.
• Sport intensityTell Strathlon how hard you play compared with an average player, to tune that sport's calorie bonus.
• SeasonalitySet a sport's active months, or year-round, so it stops appearing on your plan out of season.
• How your plan is tuned for your sportA summary of how your schedule, fuelling, recovery and gym work are shaped by your sport.
• Planned session doneA planned sport session shows as done automatically once a matching Apple Health workout appears, or when you mark it yourself.
• Export sport calendarExport your sessions, durations and calorie estimates for the year as a CSV file.
• On a break or catching up?Save break dates and tell Strathlon whether it's a holiday or you just can't train — your plan pauses either way.
• I trained while awayPick days you trained outside the app and what you did, and they're logged toward your phase progress.
• Break day banner and allowanceA banner on your Plan tab and a break allowance on Nutrition, for any day inside a saved break.
• Delete a breakRemove a saved break from your list.

Tracker & food logging

• Today cardThe Tracker tab's top card: today's four stats, macro bars, logged food, and typed fields for calories and weight.
• Four top tilesTarget, Burned, Consumed and a fourth tile (Deficit, Surplus or Balance) — a dash, not a false zero, when unknown.
• Calories burned breakdownTap the Burned tile to see today's burn split into resting and moving, plus what your steps and activity added.
• Weight from Apple HealthYour latest Apple Health weigh-in is adopted automatically and badged; type your own and it stands until Health is newer.
• Food item actionsTap the … on a logged item to edit it, log it again, save it to a meal plan or Quick Add, or move it to another slot.
• Correct an entryChange a logged item's calories or macros — the day's totals move by the difference only, keeping its time and meal.
• Meals with several partsA meal logged from the AI Coach with more than one component shows an "N items" disclosure that reveals each part's own figures.
• Quick AddA strip of the foods you log most often — tap one, pick a meal slot and a date, and it's logged.
• Daily auto-addHave a regular food logged for you automatically on the days you choose, with no daily tap needed.
• Coach spotted a patternWhen you log the same food regularly, a card offers to turn it into a daily auto-add for you.
• Calendar: Days viewThe last seven days, today included, each with what you ate, burned and the net between them, plus one line per activity.
• Calendar: Month viewA whole calendar month as a grid: ahead of today, your plan in sport colours; behind today, dots for what actually happened.
• Open a dayTap any day, in Days or Month, to see what happened: recorded activities, nutrition and weight, and a button to add activity to that day.
• Day burn and target explainersTap the ⓘ beside a day's Target, Burned or Deficit/Surplus/Balance figure for a plain explanation of that number.
• Apple Health read warningIf Strathlon couldn't read Apple Health for a day, Day Detail says so at the top rather than showing an empty record.
• Edit this day's logChange a day's calories consumed, burned and weight — empty boxes leave that value as it is, and your logged food is kept.
• Trained on this day?Mark a past gym day as trained if you trained without your watch or phone — counts toward your next phase, reversible.
• Add or fix a dayPick any date from today back through your history and open it to edit its log — the picker warns if it's already logged.
• All days journalYour whole logging history, newest first, with calories in, calories out and weight for each day.
• Import / Export logs (CSV)Export your daily log as CSV, or import one with Date/Weight/Consumed/Burned columns — matching dates are merged in.
• Copy summaryCopy a plain-text table of your logged days — date, weight, eaten, burned and your Deficit/Surplus/Balance figure — to the clipboard.

Nutrition & meal plans

• Day-type targetsSeparate calorie and macro targets for Training, Rest, Match Day and Sport Training days, in chips across the top of the Nutrition tab.
• Today's food filed under another tabOn a break, a line tells you which day-type tab today's food is actually filed under, with a one-tap jump to it.
• Macro cardThe selected day type's calorie target, with protein, carbs and fat underneath in grams and calories.
• Goal progressHow far you are from your goal weight, with a progress bar — and, once you're close, a prompt to consider switching to Maintenance.
• Generate a meal planBuilds a full day of meals for the selected day type from your targets and food preferences — with the subscription.
• Locked meal plans for non-subscribersWithout the subscription, the Nutrition tab shows a blurred sample day of meals and an Unlock AI meal plans button.
• Meal cardsEach meal in a plan shows its calories, macros, ingredients and prep/cook steps — tap to expand it.
• Log a planned mealAdd a meal-plan meal to today's log in one tap, or move it to another meal slot.
• Shopping listTurn a day's food into a tickable checklist grouped by meal — estimated lines are marked, and you can share one meal or the whole day.
• Supplements guidanceSupplement suggestions for the selected day type, with dose, timing and why — flagged if one matches something you've said to avoid.
• Items from the old Maintenance tabA meal plan or shopping list saved on the retired Maintenance tab is kept — move it to the day type it belongs to, or remove it.

AI coach

• Chat with your coachAsk your AI coach anything in plain language — it already knows your plan, today's targets and what you've logged.
• Conversation lengthA banner warns you before your coach's memory of this chat fills up and starts dropping the oldest messages.
• Coach preview for non-subscribersWithout the subscription, the AI Coach tab shows what the coach can do with a personalised sample answer, instead of a bare paywall.
• Quick-question chipsOne-tap starter questions above the message box send straight away — no typing needed.
• Log food by describing itTell the coach what you ate in plain language and add its estimate to your Tracker in one tap.
• Log food from a photoPhotograph a meal and the coach reads its calories and macros, ready to add to your Tracker.
• Photo tip for non-subscribersAfter typing a meal in yourself, a dismissible note points non-subscribers at photo logging.
• Barcode and nutrition labelPhotograph a pack's barcode for its own figures, or its label if the barcode doesn't match anything.
• I didn't finish thisSay what you left on the plate and the coach corrects its estimate, updating the meal you already logged.
• Save a meal to a meal planSave a scanned or described meal into one or more of your day-type meal plans, not just today's log.
• Save as regular mealTurn a meal you logged from chat into a standing entry in your meal plan, so it's there again without re-describing it.
• Meal plan card from chatAsk for a full day's meals and the coach returns a card you can add or use to replace your meal plan for that day type.
• Meal suggestion cardAsk for one meal instead of a whole day, and add it straight to a slot in one or more meal plans.
• Copy or remember a messagePress and hold any message to copy its text, or hold your own message to have the coach keep it in mind.
• What your coach remembersYour chat clears every morning — this is the one thing that carries over, and you can read, edit or delete every word of it.
• Your coach picked this upA note under a reply tells you when your coach has learned something new about you.
• Your own notes for the coachWrite a short note about your week, your gym, or anything the coach can't work out from your logs — changed only by you.
• Clear conversationWipe the current chat and start fresh, right now, rather than waiting for it to clear itself tomorrow morning.
• Daily message allowanceA daily limit on messages, with a counter that appears once you're close and a reset every midnight.
• Cancel, slow reply and continueCancel a reply that's taking too long, see a note if it's running slow, and continue an answer that stopped part-way.
• Your week's ready cardA card on the AI Coach tab opens your written weekly review as soon as there's enough logged to say something.
• Ask Coach about an exerciseOne tap on an exercise card sends the coach a question about it for you — form, common mistakes, how it fits your goals.
• Ask the coach about thisOne button, on almost every Progress tile and chart, that sends your coach the exact figures on screen and answers right there.
• Continue in the coachCarry an inline tile answer on as a normal, continuable chat on the AI Coach tab.
• Health sharing prompt from ProgressIf a tile's answer needs your health data and sharing is off, a button takes you straight to the switch.

Progress tiles & charts

• Progress tile gridThe Progress tab's dashboard: tiles grouped into Showing up, In the gym, Fuel & body and Recovery, plus Readiness and Your week.
• Tile explainers with Learn moreEvery tile's detail screen has an ⓘ explaining what it is, how to read yours, where it comes from and why it matters.
• ReadinessA free 0–100 score blending your sleep, resting heart rate and between-set recovery, with a full breakdown one tap in.
• Your weekA written review of this week or your last 30 days, with a compact stats row and Ask the coach about this.
• Unread review dotA small red dot on the Progress tab bar icon means a weekly review is ready and you haven't read it yet.
• Consistency, Sessions and Training volumeThree tiles under Showing up: how regularly you train, how many sessions, and how much weight you're lifting over time.
• Strength historyWeight lifted over the last 12 weeks, called Improving, Holding or Declining, with which movements are climbing.
• Muscle-group tiles and chartsUpper body, Lower body, Back and Core each get their own call and, with the subscription, a chart per movement.
• Rest disciplineHow your actual rest between sets compares with what your plan prescribed.
• Energy balanceCalories eaten against calories burned, framed for your own goal — a deficit, surplus or balance, depending what you're going for.
• Body weight chartYour actual weight against a predicted line from your logged calories, scrollable and full-screen with pinch-zoom.
• Predicted vs actual gapUnder the weight chart, the gap between what your logged calories predicted and what actually happened, with a way to ask the coach why.
• Mark a missed day from the chartTap a red missed-session dot on the weight chart to log that day as trained.
• What goes with whatPick two things you track and see whether they move together, with the coach on hand to explain it.
• Tile window and rangeMost tile detail screens let you switch the period shown, either Last 7 days / Last 30 days, or a longer 3M / 6M / 1Y / All range.

Activities, sleep & health data

• Resting heart rate and Cardio fitnessTwo tiles under Recovery: your resting heart rate against your own average, and how fast your heart rate recovers after training.
• Blood pressure tileYour own blood-pressure readings from Apple Health, averaged and compared with the 30 days before.
• Your activitiesEvery workout Apple Health has for you, Strathlon's own and from other apps, with trend comparisons for the ones you repeat.
• Workout reportTap any workout in Your activities for its full detail: time, distance, burn, heart rate and how it compares with your earlier ones.
• Workouts from other appsWorkouts you record in other apps, like Apple's Workout app, appear in Your activities once you let Strathlon read them.
• Apple Health readingWith permission, Strathlon reads your workouts, heart rate, sleep, weight and more from Apple Health to power Progress and readiness.
• Food saved to Apple HealthThe food you log in Strathlon is saved to Apple Health as daily totals for calories, protein, carbs and fat.
• Tonight's sleep targetEvery day carries its own sleep target, shown on a SLEEP tile and a guidance card, with more asked for after a hard day.
• Sleep tileYour sleep over time from Apple Health, stage by stage, including how often a night broke.
• Bedtime reminderOne evening notification, on by default, nudging you toward bed — with extra emphasis on nights you trained hard.
• Bedtime wind-down cardIn the hour before bedtime, a lock-screen card shows tonight's sleep target and when to be asleep by.

Health, safety & cycle

• Cycle-aware insightsEstimates where you are in your cycle from the periods you log in Apple Health, entirely on your phone. It starts switched on.
• Cycle-aware training cardA card on the Plan tab with a supportive training note for your current cycle phase.
• Cycle-aware nutrition cardA card on the Nutrition tab with eating guidance for your period and the days leading up to it.
• Ease my targets in my pre-period weekOptional: adds about +100 kcal to your Nutrition target in the days before and during your period.
• “Eased ~+N kcal this week” noteA note on the Tracker tab confirming your target is eased, while your target is set for a goal.
• Share my cycle phase with the AI coachA separate, off-by-default switch — your coach sees only a general phase label.
• “I still menstruate”For users on testosterone therapy, cycle features default off — this switch turns them back on.
• Cycle & energy tileA Progress tab tile with supportive guidance and, on your own data, how much heavier the scale reads on period days.
• Pregnancy and breastfeedingRecording pregnancy or breastfeeding stops your set sessions and shows UK national activity guidance instead; logging carries on.
• “A note about pregnancy”A one-time sheet you review before pregnancy takes effect — recommends ending your programme, with an alternative that keeps it as is.
• National guidance cardUK Chief Medical Officers' and NHS activity guidance shown on the Plan tab, quoted with its source against every line.
• Readiness checkA short, non-blocking yes/no screen; any ‘yes’ shows a calm recommendation to get medical clearance.
• “Get medical clearance first” bannerA Plan tab banner that keeps your plan gentle until you confirm medical clearance.
• Relationship with food questionsTwo optional questions; a flagged answer keeps your plan at maintenance and eases off tracking nudges, with a support link.
• Conditions and medicationsOptional lists so your coach stays cautious and adds the right caveats.
• Under-18 and calorie floor16-17 year olds never get a calorie deficit; everyone has a minimum daily calorie floor.
• Injuries & adaptationsFlag any of eight injuries and your coaching notes, warm-up, HIIT and core work adapt for it.

Progress photos

• Progress photosAdd a photo every week or two — each keeps its date and that day's weight, kept private on your device.
• ComparePut any two photos side by side as a dated before-and-after, with the weight change between them.
• Delete a photoRemove a photo from your device — this can't be undone.

Settings, notifications & tips

• Your name, photo and profile summaryThe card at the top of Settings — your photo, your name and a one-line summary of your goal and experience.
• Change your profile photoTap your photo on Settings to pick a new one from your library and crop it.
• Body & statsEdit your age, biological sex, hormone therapy, height, weight, resting heart rate, VO2 max and units.
• Sex recorded as "Other" (one-time question)A one-time sheet asking legacy "Other" profiles to pick male or female, since Strathlon's calorie maths needs one of the two.
• Week starts onChoose which day your Plan week and sport calendar begin on.
• Goal & planSee your current goal and experience level, and set or change your goal weight.
• Goal weightSet or edit the weight you're working towards; it re-paces your daily calories and every "X to go" figure.
• Change goal or experienceRedo onboarding to change your goal or experience level — your tracking history is kept and a backup is made first.
• Training settingsSet training days per week, gym intensity, equipment and preferred gym days.
• Food preferencesSet dietary type, cooking time, up to 3 cuisine preferences, and your dietary restrictions and allergies.
• Body compositionTurn on body-composition-based targets and enter or read your lean body mass and body-fat percentage.
• Your targetsA read-only summary of your current calorie and macro targets, and the derived figures they're built from.
• Search settingsA search field at the top of App settings that jumps straight to the setting you're looking for.
• Coach voiceChoose a female or male coach voice, and pick which device voice reads your workout out loud.
• Upgrade to a natural voiceA banner that appears while your coach uses the standard robotic voice, with a one-tap route to download a free natural one.
• Content versionsSee the version of each content stream (exercises, HIIT movements, tips, supplements, theme and more) that updates over the air.
• Nugget of the DayA short fitness-science or app-tip card that appears once on your first open of the day.
• Daily tip card and notificationTwo separate switches — one for the daily tip card in-app, one for its push notification — plus a bedtime reminder.
• Progress updatesUp to ten notifications a day about your progress: your weekly review, readiness, new workouts, streaks and new working weights.
• CelebrationsA switch for the on-screen celebration overlay that fires for personal bests, milestones and lift progressions.
• Product updatesA switch for push notifications about new Strathlon features and announcements.

Privacy, data & your subscription

• Share my health data with the AI coachThe switch, off by default, that decides whether your Apple Health figures (weight, sleep, heart rate and more) are sent to the AI coach.
• What your AI coach can seeThe full list of everything the AI coach is sent, opened from the ⓘ on the health-sharing switch.
• iCloud backupsFour switches decide what Strathlon copies to your own iCloud: profile and tracker data, training history, safety details and photos.
• Failure reportsA switch, on by default, that sends Strathlon a short record of which step of the app failed, never anything you logged or typed.
• What leaves your phoneTwo rows without a switch explain what is sent only when you do something: a barcode you photograph and feedback you send.
• Progress photos stay privateA switch, off by default, that also copies your progress photos to your own private iCloud.
• Export my dataDownload a CSV and JSON copy of your data, reachable from the Settings root and from Reset & Data.
• Reset & DataOne screen with three tiers — restart your plan, clear specific data, or delete everything — each clearly separated by how much it removes.
• Export before you eraseA safety net offered right at the top of Reset & Data — export a copy before you clear or delete anything.
• Restart my planGo back to Week 1 today, keeping all your logged history.
• Clear specific dataPick exactly which buckets of data to erase, with every bucket off by default.
• Delete everythingPermanently erase all your data on this device and your iCloud backup, then restart onboarding — typing DELETE required.
• Strathlon AI subscriptionThe upgrade screen — what the subscription unlocks, monthly or annual plans, and the purchase button.
• When your subscription is being confirmedA quiet status row shown on the AI Coach tab while your subscription can't yet be confirmed, with a Re-check button.
• Restore PurchasesRestore a subscription you already bought, for example after a reinstall or on a new device.
• Manage subscriptionA status card on the Settings root — Active, confirming, or none — with a Manage button through to the App Store.
• Free trial when eligibleThe upgrade screen offers a free trial only to a customer Apple confirms is actually eligible for one.
• FeedbackSend a feature idea, an improvement suggestion, a bug report or something else, from its own tab.
• RoadmapA public, votable roadmap of feature requests, shown in its own tab.