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 to ask again or have the coach keep it in mind.
• Ask againPress and hold a message you sent your coach and choose Ask again to send it once more.
• Share older history with your coachAsk about any day or stretch in the last two years; your coach asks first, and only the figures you share are sent.
• 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.
• Coach creditsYour subscription includes 200 coach credits a month, at most 40 a day, with more available any time.
• 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.
• 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 tile and chartYour own blood-pressure readings from Apple Health: an average on the tile, and every reading on a full-screen chart.
• 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 shown while your coach uses the standard robotic voice and no natural voice is installed, with a one-tap route to get 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: your weekly review, a morning sleep and readiness note, 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 sends your Apple Health figures (weight, sleep, heart rate, blood pressure and more) 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, the kind of failure and when.
• 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.