Your workout and nutrition plan, together

Your workout plan, built for you

Answer a few setup questions (your goal, your level, how many days a week you can train, gym, home or both and the kit you have, any injuries, and your sport if you play one) and Strathlon's own planner builds a workout plan of 4 to 52 weeks, with 2 to 6 gym days a week.

It runs in stages that step up as you go. Reactivation eases you in. Progressive Overload adds a set and pairs exercises back to back (supersets). Peak & Definition works hardest, with three exercises in a row (tri-sets). Then Maintenance keeps you going with heavier lifts for fewer reps, and you can switch to it at any time. You move up a stage once you've finished all its sessions and its weeks have passed, so a holiday or a busy spell keeps your place.

Every session shows how long it takes, the calories it should burn, the heart rate to aim for and how hard it should feel. Every exercise shows its sets, reps, rep speed, rest and coaching tips, from a library of 195 exercises. From the second stage, most gym days end with a short timed burst of interval training (HIIT). Swap any exercise and the plan remembers your choice. Your logged weights and reps fill in for next time. With an Apple Watch, the session starts on your wrist when you start it on your phone, shows live heart rate and calories against the target, and is saved to Apple Health as a workout^*.

A nutrition plan that follows your training and sport

Strathlon reads each day of your week from your plan and makes it a Training day, a Rest day, a Match Day or a Sport Training day. Each kind of day gets its own calories, protein, carbs and fat. The numbers start from your latest weigh-in and an established formula (Mifflin-St Jeor, or Katch-McArdle if you know your body fat or lean mass).

Your goal sets the direction. For fat loss, you eat less than you burn, by an amount worked out from your goal weight and plan length and held to a safe weekly rate. Muscle gain adds 200 kcal on rest days and 300 on training days. General fitness adds 100 kcal on training days, and sports performance adds 100 on rest days and 200 on training days. Every target stays at or above a safe daily minimum, and when you move to the Maintenance phase your calories rise gently to maintenance over four weeks. On the day itself, the Tracker's target follows the day you actually have: gym and sport on the same day, an extra activity you log, or the calories from a sport session.

Your AI coach^‡ writes a full day of meals for each kind of day, built to that day's calories, protein, carbs and fat and checked against them, following your diet type, cuisines, cooking time and allergies. Turn a day into a shopping list, and see supplement suggestions for each kind of day^‡.

Log food by photo, by describing it, or from a barcode or a nutrition label in the photo^‡. You can also type in the day's calories, tap one of the foods you eat most, or log a planned meal in one tap. Your daily calories, protein, carbs and fat are saved to Apple Health^*.

Track your progress

The Progress tab brings it all together. A readiness score from 0 to 100 shows how ready you are to train, from your sleep, your resting heart rate and how fast your heart rate recovers between sets. See how often you train, how many sessions you do and how much you lift, and whether your strength is Improving, Holding or Declining. Your weight sits against a line predicted from the calories you logged, beside your calories eaten against calories burned.

Sleep, resting heart rate, cardio fitness and blood pressure come in from Apple Health^*, and every workout in Apple Health, from Strathlon or any other app, is listed with like-for-like comparisons for your repeated walks, runs and rides. Most tiles let you look back from a week to all time. Take dated progress photos and compare them side by side, and read a written review of your week or your last 30 days^‡.

Built around your sport

Play a sport? Choose from 42, then set your matches and practices for the week, how long they last, their format, your season and how hard you go. Each sport carries real session formats with their own calories: cricket alone has T20, The Hundred, ODI, club match, nets and drills.

Your gym sessions are placed around your match and practice days, and on a day with both, the gym session trains the muscles your sport leaves fresh. Out of season, the sport drops off your week. Match days and sport training days get their own calorie and carb targets, and each session adds calories worked out from its format, its length, your body weight and your intensity. Choose Sports Performance as a goal and each gym session adds one or two moves for your sport^†.

Every sport also has a training guide and a fuelling guide on this site, each with its references.

One coach that sees it all

Your AI coach^‡ answers from your workout plan, today's targets and your food log, and reads your Apple Health readings once you switch on health sharing^*. It runs on Anthropic's Claude, and the app shows you exactly what it can see.

Questions people ask

Is there an app that builds a workout plan and a nutrition plan together?

Yes. Strathlon builds your workout plan from your level, your schedule, your kit and your sport if you play one, and gives every kind of day in that plan (training, rest, match and sport training) its own calorie, protein, carb and fat targets. Its AI coach writes a day of meals for each kind of day. The AI coach comes with the Strathlon subscription.

Can I track my progress in the same app?

Yes. The Progress tab shows how ready you are to train, how often you train, how much you lift, your strength trends, your weight against a predicted line, calories eaten against calories burned, sleep and resting heart rate, and every workout in Apple Health. You can also take dated progress photos and compare them side by side.

Can it fit my training and nutrition around my sport?

Yes, if you play one. Choose from 42 sports and set your match and practice days. Your gym sessions are placed around them, match days and sport training days get their own calorie and carb targets, and out of season the sport drops off your week. Choose Sports Performance as a goal and your gym sessions also add moves for your sport, for every sport except walking, Pilates, yoga and barre.

Who builds the workout plan?

Strathlon's own planner builds it from your setup answers, and sets your daily targets for your goal using established formulas such as Mifflin-St Jeor and Katch-McArdle. The AI coach works alongside it: it answers from your workout plan, your targets and your food log, and writes meal plans and a weekly or monthly review. The AI coach comes with the Strathlon subscription.

What do I need to use it?

An iPhone running iOS 26.4 or later. 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 AI coach and the features it runs come with the Strathlon subscription, which starts with a 14-day free trial for first-time subscribers.

See how Strathlon compares

Weighing up a few apps? Compare workout and nutrition apps: each one on the same criteria, from its own published pages, listed alphabetically.

Strathlon is on iPhone and Apple Watch. Your workout plan, a nutrition plan that follows it and your progress, in one app. Get Strathlon.

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