How it works

1. Install the app (the Download page).
2. Answer the questions: goal, sport played, where you train, equipment available, how many sessions and how long, level, any pain.
3. The programme is built, with its typical week. "Let's go" and the first session can start.

No account is asked for this part, and none of it needs a signal.

The programme is built on what you answered, then replayed week after week with its phases: adaptation, volume, intensification, deload.

• Change your goal or your sport: Settings › Goal and sport. The programme is rebuilt, the history is kept.
• Change where you train or your equipment: Settings › Place and equipment. The exercises follow what you have.
• Follow a ready-made programme: the Programmes page offers several (beginner, mass, 5 × 5, push pull legs, German volume training). It replaces your own programme while you follow it, and the history stays.
• Move a session: "Not today? Move it" on the day's screen, or ask the coach.

During the session each set is validated one by one: load, reps, and if you like how hard it felt (RPE, 10 = you could not have done one more rep).

• The loads are chosen from your previous sets and that difficulty. Too easy: they go up. Too hard: they hold or go down.
• The machine is taken: tap "Replace" and the app offers the same muscles with your equipment.
• Warm-up and stretching come before the first set and after the last one; they can be skipped.
• Leaving in the middle: the sets you logged are kept, the session stays unfinished.

Name a race to prepare — 5K, 10K, half marathon, marathon — and the plan is built on your level, your free days and the date.

• The paces come from your goal; without a race goal, they come from your level.
• A run is followed with GPS; the summary comes at the finish.
• Without a plan: free run, by distance, by time or by calories.
• From your watch: Settings › Watches and apps imports the runs you have already done.

The calorie and macro target is worked out from your profile, your target weight and what you burned during the day, sessions included.

• Adding a food: by hand, with the barcode scanner, or by photographing the plate.
• The reference foods are inside the app and read offline; scanned products come from Open Food Facts and need a connection.
• Correcting: tap a food to change its amount or its meal, swipe left to remove it.

Sessions, volume lifted, kilometres run, estimated max per exercise, weight and measurements: everything reads as a curve, over a month to a year.

• Weight sits on the same curve as the smoothed trend and the goal; a weigh-in imported from another app is marked as such.
• Medals open as the sessions go by; the streak counts the weeks where you held your target.
• The rest joker protects the streak for a week, when you are ill or away.

A FitCoach account opens the AI coach, the gym directory, the community, Strava and the backup. It is created under Settings › Account, with an email address or through Google or Apple.

• The backup copies programme, sessions, meals and measurements to the server when they change, and gives them back on another device.
• The server is set under Settings › Coach server. Left empty, the app runs offline.
• Deleting: the backup is erased from the app.

Programme, sessions, food log, progress, timers, warm-up and stretching work without a connection: the thinking happens in the phone.

Needing a connection: the AI coach in free conversation (the quick replies do work offline), looking up products by barcode, the photo of a machine or a plate, the gym directory, the community, Strava and the backup.

• Android refuses the installation: allow installing from this source, then open the file again.
• The coach says it is offline: the server address is missing under Settings › Coach server, or the connection is down.
• A session was not saved: look in the History; a session left in the middle appears there as unfinished, with the sets you logged.
• Nothing works any more: write to us from the contact page, saying what you were doing and on which phone.