An AI training coach for endurance & longevity. It reads your wearable, labs, and daily check-ins and rebuilds your plan every morning. It is coaching and education — not medical advice, diagnosis, or treatment.
Connect your watch. Your coach reads your recovery and training through it, so your plans follow your real training load, not a blank slate.
Link your calendar (optional). Your coach places sessions around what's already booked. Link a calendar now or later in Settings.
One last thing. Add Cantaiga to your Home Screen for one-tap access — and, where supported, plan-ready notifications.
Your coach posts today's update here each morning once it runs.
Your plan adapts each morning to recovery, load and how you feel.
Education, not medical advice. Always seek a doctor’s advice in addition to using this app and before making any medical decisions.
Last night —
Training
This week
–
this week
This week's plan
Planned vs done
Fitness
Training load
–
detrainingoptimal 0.8–1.3high
Intensity mix — last 14 days
No labs on file yet. Add a PDF or photo of your bloodwork or DEXA scan below.
Blood pressure
Sit quietly for 5 minutes first — back supported, feet flat, cuff on a bare upper arm at heart height. Take two readings a minute apart: the first is a warm-up and is discarded automatically, the second is the one saved.
1st systolic
1st diastolic
2nd systolic
2nd diastolic
Pulse (optional)
Date
Grip strength dynamometer
Seated, elbow at 90°, one hard 3-second squeeze per hand — best of up to three attempts a side. Both hands are saved separately so the gap between them stays visible.
Left
Right
Date
Upload a PDF or photo of your bloodwork or DEXA scan. The values are read out automatically — you review and correct them before saving. The file is read once by Anthropic's Claude AI to transcribe the values and is not stored; only the results you confirm are kept. Don't upload documents showing your health card number — black it out first; a stray number is discarded, not stored.
Sessions get placed only when you're actually free — before work only if it fits wake + prep + commute, otherwise after you're home. Calendar events and your note override any single day.
Active
Settings
You
Connections
Display & sound
Help
Account
Your watch
Checking your watch connection…
Your calendar
Checking your calendar connections…
Add a calendar
Newest data of any kind—
Plan timezone · follows your phone—
Auto-refresh on open if older than
Overnight metrics — readiness, HRV, sleep — refresh once a day, after your watch uploads. Same-day metrics — steps, resting HR, Body Battery, stress — refresh when you open the app past this buffer (never more than once every 5 min, to avoid over-syncing).
Detail level
Summary shows each of the coach's reasons by its first words, with More for the rest. Detailed shows them whole.
Food tracking
Allergens on my foodsNone
Choose the allergens to see on your foods. Your choice stays on this phone. The app shows only what a label lists or what you mark, so a meal without either isn't known.
Sound
Gym logger
Rest timer between sets
Vibration
Voice count
Sound when on silent
The phone's silent switch mutes timer sounds.
Add to your Home Screen
Walkthrough
Two tours: a quick walkthrough of what each tab does (shows once automatically for new users), and a full tour that walks every page — what it shows, where its numbers come from, and what a tap does.
Notifications
Plan-ready notifications—
When your plan is created — or adapts overnight to your recovery — your phone shows what today looks like without opening the app.
Supplements & setup
Times are to the nearest 5 minutes. Nothing is sent in quiet hours, or once that time's list is ticked. A reminder never names what you take.
Send a note
Found a bug, or something reads wrong? Tell us here. Have an invite
code? Add it too — it tags your note so we know which group it came from.
0 / 4000
Sign-in
Data source—
Signed in as—
Switching reloads the app. Netlify is the original PIN-based source and stays the default; Supabase reads the hosted coaching engine directly. If anything looks wrong on Supabase, switch back here — nothing is deleted by switching.
Works alongside the email link — set one so you can sign in even when email is slow.
App build
App buildunknown
Your data
Deleting your account removes it and all of its data — plans, wearable history, labs, supplements, injuries and notes — and disconnects your watch. You can do it yourself at any time, below; it takes effect immediately and cannot be undone. You can also withdraw consent or make any other privacy request by emailing privacy@cantaigalabs.com. Questions: support@cantaigalabs.com
Delete your account
This removes your account and everything in it — plans, wearable history,
labs, supplements, injuries and notes — and disconnects your watch. It cannot be undone and we
cannot recover it. Type DELETE to confirm.
These steer every plan the coaching engine writes. A change takes effect on your next morning plan.
Equipment & access
The gear and access your plans can prescribe. Update it whenever life changes — travelling, on vacation, new gear — and plans only ask for sessions you can actually do.
Your gym's machines, dumbbells and bars, and the list of every exercise, are in Training › Gym.
Training & recovery
ACWRAcute : Chronic Workload Ratio — 7-day load vs 28-day; 0.8–1.3 is the sweet spot.
It sets the training you have done lately against the training you have been doing all along, as a ratio. A number near the middle means this week sits where your body is used to; a high one means the recent side has run away from the base underneath it. It is a load comparison, not a verdict on how you feel.Where you'll see it: Training › Load & intensity, on the 'Training load — acute : chronic' card — the ratio your current plan was built on and where it came from, or why there wasn't one — and on the Brief under 'Why today's plan looks like this'.How the app uses it: When the recent side runs hot the app holds intensity back, and when there is room underneath it the week can build. That check is made by the app's own code around the coach, so it stands whatever the plan text says. When most of your recent sessions arrive without heart rate the ratio can't be worked out, and the check stands aside for that plan and says so rather than judge on a guess.
HRVHeart Rate Variability — beat-to-beat variation; higher usually means better recovered.
The small variation in the gap between one heartbeat and the next, which your watch samples for you — mostly overnight on a Garmin, and through the day as well on an Apple Watch. There is no universal good number: read it against your own recent nights, because everyone's baseline is different.Where you'll see it: Health › Recovery, as a tile on the 'Recovery' card under 'Heart & breathing', and in the Brief's own recovery snapshot.How the app uses it: A night that comes in low against your own recent nights is the recovery number the app acts on by itself, easing today's session back to easy or recovery before the plan reaches you. The coach also reads the run of recent nights alongside sleep and resting heart rate.
RHRResting Heart Rate.
Your heart rate at rest, usually captured overnight — the Recovery card labels the same figure 'Resting HR'. It moves slowly, so it says more over months than over a night.Where you'll see it: Health › Recovery, as the 'Resting HR' tile on the 'Recovery' card, and in the Brief's recovery snapshot.How the app uses it: It is part of the recovery picture the coach reads each morning, alongside sleep and HRV. Nothing in the app changes your plan on resting heart rate on its own.
BBBody Battery™ — Garmin's 0–100 energy estimate.
Garmin's own estimate of how much physical energy you have left for the day, on a scale from empty to full. It is their number, not this app's, and it only appears when your watch actually sends one.Where you'll see it: Health › Recovery, as the 'Body battery' tile in the 'Overall' group of the 'Recovery' card, and in the Brief's recovery snapshot. When your watch sends no Body Battery the tile is left off — the app never fills the slot with a number of its own.How the app uses it: Where a watch provides it, the coach reads it beside your other recovery numbers. A battery reading never decides a day by itself — the checks that can overrule a plan read your training load, your recovery numbers and, where you have uploaded them, your labs.
VO₂maxMaximal oxygen uptake — the best-validated aerobic-fitness & healthspan marker.
The maximum rate your body can take in and use oxygen during hard effort. Watches estimate it from your runs and rides rather than measuring it, so treat it as a well-informed approximation.Where you'll see it: Training › Plan, on the 'Fitness — endurance & predicted pace' card, and on the clinician summary in Settings.How the app uses it: The app keeps only the latest reading, so the long trend lives in your watch's own app rather than here; the coach sees that latest figure as background on your aerobic fitness. It also watches session names: when a day is eased back, a label promising that kind of hard work is rewritten so it matches the easier session.
RPERate of Perceived Exertion — how hard a session felt, 1–10.
Your own read on how hard a session felt, from very easy to all-out. There is no sensor for it — it is the one training number you supply yourself.Where you'll see it: The Brief, as the chips under 'Today's effort (RPE 1–10)' in the 'How you're feeling' card, and on a gym session's finish screen.How the app uses it: Your rating and how long the session lasted are what the app turns into that session's training load — the figure its load checks are built on. Giving one is optional: leave it and the app assumes a figure and marks it as assumed, so a number you enter always outranks a guess.
1RMOne-rep max — the most you could lift once; never test a true max training alone.
The most you could lift for a single rep. The app never asks you to find out: after a working set it asks how many more reps you had in you and works an estimate out from the weight and reps you logged — arithmetic on your own set, not an opinion. “At least” on a figure means you told the app you had plenty left, so the real number is higher.Where you'll see it: Training › Gym: on the set screen for the moment after you answer, on a session's finish screen while you correct what you did, and on an exercise's own detail page. It is per exercise and never added up or compared across lifts.How the app uses it: It is shown so you can follow one lift's trend over time — trust the direction more than the number. Nothing in your plan is set from it: the app never asks you to test a real one-rep max, and never asks for a set to failure. For dumbbells and kettlebells the figure is the weight in one hand, and the app asks once whether what you typed was each hand or both; two dumbbells are not half a barbell, so never read one figure against the other.
ACSMAmerican College of Sports Medicine — a professional body whose position stands summarise the evidence on exercise.
A US professional body for sports medicine and exercise science. Its position stands are reviews of the published research, updated every few years; the current one on resistance training was published in 2026.Where you'll see it: Training › Gym › Recent sessions, in a session's Review.How the app uses it: The review sets what you logged beside what the position stand says, naming it and its year in the sentence. It describes; it never sets your training.
WHOWorld Health Organization — its 2020 guidelines set how much activity adults need for health.
The United Nations' health agency. Its 2020 physical-activity guidelines include muscle-strengthening work for all major muscle groups on two or more days a week.Where you'll see it: Training › Gym › Recent sessions, in a session's Review.How the app uses it: The review counts which major muscle groups you trained over the last seven days and sets that beside the guideline. It describes; it never sets your training.
CDCUS Centers for Disease Control and Prevention — the public-health agency whose activity guidance lists the major muscle groups.
The United States' national public-health agency. Its guidance for adults names the major muscle groups as the legs, hips, back, abdomen, chest, shoulders and arms.Where you'll see it: Training › Gym › Recent sessions, in a session's Review.How the app uses it: The review uses that list of seven groups to count which ones you trained over the last seven days. It describes; it never sets your training.
ISSNInternational Society of Sports Nutrition — a professional body whose position stands review the sports-nutrition evidence.
A professional society for sports-nutrition research and practice. Its position stands are reviews of the published research, written by named authors and updated every few years; the one on protein and exercise was published in 2017.Where you'll see it: Food › Trends › Your numbers, under the protein range, and on the Supplements page beside the creatine and beta-alanine ranges.How the app uses it: The app names it wherever it quotes one of its ranges, so you can see who a number is from. It describes; it never sets your food.
IOMInstitute of Medicine — the US body that set the Dietary Reference Intakes, including the adequate intake for fibre.
A US national advisory body, now part of the National Academies as the National Academy of Medicine. Its Dietary Reference Intakes set the adequate intake for fibre, and Health Canada's fibre figures come from the same joint process.Where you'll see it: Food › Trends › Your numbers, on the line under the fibre range.How the app uses it: The app names it beside the fibre range, so you can see who the number is from. It is context beside what you have logged, never a target to hit.
Reps left / RIRReps in reserve — how many good reps you had left on that set; the app never asks you to train to failure.
After the last working set of a big lift the gym logger asks one question — “How many more could you have done?” — with five answers: 0, 1, 2, 3 and 4+. Two left means you could have done two more good reps before your form broke down, one left means one more, and zero left means the rep you just did was the last one you could do. 4+ means you were a long way from that limit, so the app reads it as a floor, “at least this strong”, rather than an exact count.Where you'll see it: Training › Gym, on the pause after a working set, and again on the session's finish screen where you can correct any answer.How the app uses it: Your answer is what the estimated one-rep max for that lift is worked out from (see 1RM), and the effort you record is part of the session your coach reads as training load. Answering is optional and skipping costs nothing — ignore the question and the pause moves on by itself, storing nothing for that set. Answer 0 and the app records it without comment, and nothing here tells you how many to leave.
Z1–Z5Heart-rate training zones, from easiest (Z1) to maximal (Z5).
Five bands of effort set by heart rate, from very easy at Z1 to maximal at Z5 — the same language most watches and coaching plans use. They are a way of naming how hard a session is meant to be, not a score.Where you'll see it: In session names across the Brief and Training › This week's plan ('Z2 ride', 'Z4 intervals'), and behind the easy-versus-hard split on Health › Recovery › 'Intensity mix — last 14 days'.How the app uses it: The app keeps most of your week easy and holds hard work to a small share of it. What it counts is a day's own planned intensity rather than the zone word in its name, and where a week carries more hard days than it should, the later ones are eased back so an earlier key session survives.
Zone 2Easy aerobic effort you can still hold a conversation in.
The low end of the aerobic zones: genuinely easy, conversational effort rather than a pace you grit through. It is the effort most endurance training is meant to sit at.Where you'll see it: In session names on the Brief and in Training › This week's plan, and as the easy share of Health › Recovery › 'Intensity mix — last 14 days'.How the app uses it: The app holds most of your non-rest sessions at this kind of easy effort and keeps hard work to a small share of the week. Keeping the easy days easy is the point of the split — it is what leaves room for the hard sessions to be hard.
ReadinessGarmin Training Readiness score, 0–100.
Garmin's own score for how ready your body is for a hard effort today, built from their overnight numbers. It is their figure, and it only appears when your watch sends one.Where you'll see it: Health › Recovery, as the 'Readiness' tile in the 'Overall' group, and in the Brief's recovery snapshot. When your watch sends no readiness score the tile is left off — the app never fills the slot with a number of its own.How the app uses it: Where a watch provides it, the coach is told to weigh a poor score when it writes the day, and a score never decides a day by itself — the checks that can overrule a plan read your training load, your recovery numbers and, where you have uploaded them, your labs.
LoadSession training load (Garmin's EPOC-based effort measure).
How much a single session took out of you, with duration and intensity rolled into one number. A Garmin supplies its own figure; for a session logged without one, the app works a load out from how long it lasted and how hard it felt.Where you'll see it: Health › Recovery, added up on the 'Training load — acute : chronic' card as the Acute (7-day) and Chronic (28-day) figures with their sparkline.How the app uses it: Load is the building block under the app's training checks: recent load against your longer-term base, and how much a week is allowed to grow on the one before it. Both of those are worked out in the app's own code rather than written by the coach.
REMREM sleep — the dreaming stage, distinct from the deep-sleep stage your watch also reports.
The sleep stage associated with dreaming, which your watch reports separately from deep sleep. Night-to-night swings are normal, so it reads better over a week or two than on any single night.Where you'll see it: Health › Recovery, as the 'REM sleep' tile in the 'Sleep' group of the 'Recovery' card — shown in hours and minutes, and only when your watch has reported REM recently. A missing tile means no recent reading, not a night without any.How the app uses it: Shown for you to read; the coach doesn't change your plan on it, and no check in the app acts on it.
Blood O₂Blood oxygen — the share of your haemoglobin carrying oxygen, as estimated by the watch's sensor.
A wrist estimate of the share of your blood carrying oxygen: the watch shines light through the skin and infers a percentage. Fit, cold hands and how still you were all move it, so it is an estimate rather than a medical measurement.Where you'll see it: Health › Recovery, as the 'Blood O₂' tile in the 'Heart & breathing' group of the 'Recovery' card, and only when your watch has reported it recently. A missing tile means no recent reading, not a zero.How the app uses it: Shown for you to read; the coach doesn't change your plan on it, and no check in the app acts on it. It reads better as a trend than as one morning's number.
Equipment
TrainerIndoor bike trainer — a stand you clamp your bike into to ride indoors.
A stand that holds your back wheel or takes the rear hub so you can ride your own bike indoors. A “smart” trainer controls the resistance and reports power; rollers are the free-standing kind you balance on. It is what a plan means when it offers a trainer ride as the indoor option on a bad-weather day.Where you'll see it: Settings › Equipment & access, as the tick 'Indoor bike trainer (smart trainer / rollers)' in the Ride group — the same grid you filled in during onboarding.How the app uses it: Your ticks tell the coach what you can actually do: it is asked to substitute the closest thing you do have rather than prescribe gear you haven't named. It isn't a hard block — a discipline your priority race lists is still programmed, with the fallback spelled out in that day.
ErgErgometer — a machine that measures work; "rowing erg" is a rowing machine.
Short for ergometer, a machine that measures the work you do. In this app it means the indoor rowing machine rather than a lab instrument in general.Where you'll see it: Settings › Equipment & access, as the tick 'Rowing machine (erg)' in the Indoor cardio group — separate from the water options (pool, open water, kayak/canoe, SUP).How the app uses it: Ticking it tells the coach the machine is there. It is asked to substitute the closest thing you do have rather than prescribe gear you haven't named, except for a discipline your priority race lists, which it still programs with the fallback written into that day.
Power meterA bike sensor (pedals, crank or hub) that measures watts — the most precise way to pace a ride.
A sensor in the pedals, crank or hub that measures the watts you are actually producing. Watts respond instantly to what you are doing while heart rate lags behind, which is why power is the steadier way to hold a target on a ride.Where you'll see it: Settings › Equipment & access, as the tick 'Bike power meter' in the Ride group.How the app uses it: Ticking it tells your coach what you have to ride with, so a session is never written around a number you have no way to read.
RuckWalking or hiking with a weighted pack or vest — low-impact strength and endurance.
Walking or hiking with a weighted pack or vest — a loaded carry on foot. The weight makes an easy walk harder without the pounding of running, which is why it reads as low-impact.Where you'll see it: Settings › Equipment & access, as the tick 'Rucking (weighted pack or vest)' in the Strength & portable group — separate from plain walking or hiking.How the app uses it: Ticking it widens the set of sessions the coach can offer you: it is one of the stand-ins suggested when a paddle session has no boat or water behind it.
SUPStand-Up Paddleboard.
Stand-up paddleboarding: paddling while standing on a board. It needs both a board and water you can use it on, which is why the app carries it as one tick rather than two.Where you'll see it: Settings › Equipment & access, as the tick 'SUP / paddleboard + water' in the Water & paddle group, beside the pool, open water and kayak/canoe options.How the app uses it: The coach is asked to substitute the closest thing you do have rather than prescribe a board you haven't named. If your priority race has a paddle leg it still programs the paddle day, and spells out the fallback in that day's plan.
Bloodwork & body composition
SHBGSex Hormone-Binding Globulin — binds testosterone; lower = more usable T.
A protein that binds testosterone in the blood and holds it out of circulation, leaving the rest free or usable — which is what “lower = more usable T” means. It is usually drawn on the same panel as total and bioavailable testosterone.Where you'll see it: Health › Labs & vitals, on the 'Bloodwork & body composition' card, once you have uploaded a panel that carries it.How the app uses it: It is shown as your value against your own lab's reference range and its direction across draws. The coach sees the same range-and-trend read, and the app never interprets it for you.
Total TTotal testosterone (bound + free).
The whole amount of testosterone in a draw: the part bound to SHBG and other proteins plus the free part. It sits next to bioavailable testosterone and SHBG so the three can be read together.Where you'll see it: Health › Labs & vitals, on the 'Bloodwork & body composition' card, once a panel carrying it is on file.How the app uses it: It is shown as your value against your lab's range and its direction across draws. Nothing in your plan is driven by it — a testosterone rule was removed from the app for lacking a published source, and nothing replaced it.
Bioavail. TTestosterone not bound to SHBG — the usable fraction.
The share of your testosterone available to your tissues — free plus loosely bound — as opposed to the share held by SHBG. A lab that reports 'Free T' instead is measuring a closely related quantity, which is why the names differ between panels.Where you'll see it: Health › Labs & vitals, on the 'Bloodwork & body composition' card, beside total testosterone and SHBG.How the app uses it: It is shown as your value, your lab's range and the direction across draws, like the rest of the panel — never interpreted here.
LHLuteinizing Hormone — signals the testes to make testosterone.
A pituitary hormone that signals the testes to produce testosterone. It usually arrives on the same panel as total testosterone, bioavailable testosterone and FSH, and the four are read together rather than in isolation.Where you'll see it: Health › Labs & vitals, on the 'Bloodwork & body composition' card.How the app uses it: Shown as your value against your lab's range and its direction across draws, with nothing added.
FSHFollicle-Stimulating Hormone.
Another pituitary hormone, usually drawn on the same panel as LH and testosterone.Where you'll see it: Health › Labs & vitals, on the 'Bloodwork & body composition' card.How the app uses it: Shown as your value against your lab's reference range and as a direction across draws, never interpreted.
CKCreatine Kinase — a muscle-damage / training-load marker.
An enzyme that leaks into the blood when muscle fibres have been stressed, so in athletes it tends to move with recent training rather than sitting still. A single high draw is often just training residue.Where you'll see it: Health › Labs & vitals, on the 'Bloodwork & body composition' card, once a panel carrying it is on file.How the app uses it: This is one of the few markers with a real check behind it: when your recent draws stay above your own panel's upper reference, the app trims the heavy, damaging work and adds recovery. One high draw doesn't do that — the app says so and suggests rechecking when rested.
ALTAlanine aminotransferase — a liver enzyme.
A liver enzyme carried on most standard metabolic or liver panels.Where you'll see it: Health › Labs & vitals, on the 'Bloodwork & body composition' card.How the app uses it: Shown the way every marker here is shown: your value against your own lab's reference range, and its direction across draws. The app doesn't interpret what a level means — that conversation belongs with whoever ordered the panel.
An estimate of how fast your kidneys filter, calculated by the lab from a creatinine result together with your age and sex. Labs don't all use the same equation, which is worth remembering if you switch labs mid-trend.Where you'll see it: Health › Labs & vitals, on the 'Bloodwork & body composition' card.How the app uses it: Shown as your value, your lab's range and the direction across draws, with nothing added.
TSHThyroid-Stimulating Hormone.
The pituitary hormone that regulates the thyroid's output, and usually the first thyroid marker a panel carries.Where you'll see it: Health › Labs & vitals, on the 'Bloodwork & body composition' card.How the app uses it: Shown as your value against your lab's range and its direction across draws; the app says nothing about what a result means.
HbA1c3-month average blood sugar.
A blood test that reflects average blood glucose over roughly the previous three months, because glucose attaches to haemoglobin steadily over a red cell's life. That makes it a longer view than a single fasting reading.Where you'll see it: Health › Labs & vitals, on the 'Bloodwork & body composition' card.How the app uses it: Shown as your value against your lab's range and its direction across draws — not as a cut-off or a verdict.
CBCComplete Blood Count.
The standard panel counting red cells, white cells and platelets, with the related values that come off them. Most of it is background; one component, the neutrophils, carries a check of its own.Where you'll see it: Health › Labs & vitals, on the 'Bloodwork & body composition' card, once a CBC is on file.How the app uses it: Most of the panel is shown as range and trend only. When your latest neutrophil count sits below your own panel's lower reference, the app handles any illness you log as a session skipped rather than made up later, keeps the week off overtraining spikes, and says a count that stays low is worth a repeat CBC with a physician.
DEXADual-energy X-ray Absorptiometry — body-composition & bone scan.
A low-dose X-ray scan that splits your body into fat mass, lean mass and bone. It tracks composition far more closely than a bathroom scale, and it is the source of several of the body-composition rows below.Where you'll see it: Health › Labs & vitals: you upload a DEXA report on the 'Add lab results' card exactly as you would bloodwork, and its values then appear on the 'Bloodwork & body composition' card.How the app uses it: Its values are read out of the report for you to review and correct, then shown as values, ranges and trends alongside everything else. A measured resting metabolic rate from a DEXA report also replaces the estimated one behind your food numbers.
RSMIRelative Skeletal Muscle Index — muscle mass ÷ height².
A DEXA-derived figure that divides skeletal muscle mass by height squared, so muscle can be compared between people of different sizes.Where you'll see it: Health › Labs & vitals, with the other body-composition values on the 'Bloodwork & body composition' card, after a DEXA upload.How the app uses it: Shown as your value, your report's range and the direction across scans — the app doesn't say where you should sit.
RMRResting Metabolic Rate.
The energy your body uses at complete rest, just to keep running. A DEXA report can measure it; without one the app estimates it from your profile.Where you'll see it: Health › Labs & vitals, among your uploaded values when a report carries it, and behind the Maintenance figure on Food › 'Your numbers'.How the app uses it: It is the base of that Maintenance figure: your resting rate, scaled for ordinary daily movement, plus a 7-day average of the energy of your logged sessions — the 'Training (7-day average)' line on the same panel. A measured figure from a DEXA report replaces the estimate once you upload one.
VATVisceral Adipose Tissue — fat around the organs.
Fat stored around the abdominal organs rather than under the skin. A DEXA scan estimates it separately from total body fat, so it can be followed on its own.Where you'll see it: Health › Labs & vitals, with the other body-composition values on the 'Bloodwork & body composition' card, after a DEXA upload.How the app uses it: Shown as your value, your report's range and its direction across scans — never interpreted here.
PDFThe file format for uploading a lab report or scan — and for saving the clinician summary.
The portable document format a lab or clinic prints its reports in. It is the file you hand the app when you have bloodwork or a scan to add, and the format the app hands back when you want something to take to an appointment.Where you'll see it: Health › Labs & vitals › 'Add lab results', where you choose a PDF or a photo; and Settings › Clinician summary, whose 'Print / Save as PDF' button exports what the app shows.How the app uses it: An uploaded file's values are read out for you to review and correct before anything is saved. The file itself is sent once to the app's AI provider, Anthropic, to transcribe it and is not stored — only the results you confirm are kept.
Supplements
D3Vitamin D3 (cholecalciferol).
One of the two forms vitamin D supplements come in — D3, the animal-sourced form your skin also makes from sunlight, as opposed to the plant-sourced D2.Where you'll see it: The Supplements tab, on any item in your routine whose label names it; and on Health › Labs & vitals if you have uploaded a vitamin D result, where it appears as a lab marker with its own range and trend.How the app uses it: The two are tracked separately: one is what you take, the other is what a draw measured, and any range beside either is the product's own label or a named body's, with the body named in the line. A low result from a draw is one of the readings that can have the app keep your intensity conservative until it is rechecked.
K2 / MK-7Vitamin K2 (menaquinone-7).
MK-7 is the longer-acting form of vitamin K2 used in most supplements, as distinct from the K1 in leafy greens or the shorter-acting MK-4.Where you'll see it: The Supplements tab, on any routine item whose label names it — often a combined D3 + K2 product.How the app uses it: The app reads 'K2', 'MK-7' and 'vitamin K' on a label as the same ingredient, so a combined product is recognised however the bottle writes it.
EPAEicosapentaenoic acid — an omega-3.
One of the two main long-chain omega-3 fatty acids in fish oil; the other is DHA, below. Fish-oil labels list the two separately.Where you'll see it: The Supplements tab, on a fish-oil or algae-oil item in your routine, and as part of the Omega-3 (EPA+DHA) row on Food › 'Nutrients this week'.How the app uses it: The app recognises 'EPA', 'DHA', 'fish oil' and 'omega-3' as names for the same family, so it can add up what your routine delivers. A plain fish-oil dose is the total oil rather than the EPA and DHA in it, so the app leaves it out of that total rather than guessing, and says so.
DHADocosahexaenoic acid — an omega-3.
The other main long-chain omega-3 in fish oil, alongside EPA.Where you'll see it: The Supplements tab, on a fish-oil or algae-oil item in your routine, and as part of the Omega-3 (EPA+DHA) row on Food › 'Nutrients this week'.How the app uses it: Any amount shown for it is the one you entered, and any range beside it comes either from the product's own label — quoted as 'Label: …' when you have scanned one — or from a named body, with that body named in the line. The app never fills in a number of its own.
TMGTrimethylglycine, also sold as betaine.
The two words name one compound, and the app recognises either, so it doesn't matter which one your bottle uses. It is an ingredient name and nothing more here — what it is for is between you and whoever recommended it.Where you'll see it: The Supplements tab, on a routine item whose label names either word.How the app uses it: No named body publishes an intake range for it, so no range line is shown: what you will see beside it is the product's own directions if you have scanned a label, and otherwise nothing.
KSM-66A standardized ashwagandha root extract.
A specific branded, standardized extract of ashwagandha root, as opposed to a generic 'ashwagandha' listing on a label.Where you'll see it: The Supplements tab, on a routine item whose label names it — 'KSM-66 Ashwagandha' is the usual form.How the app uses it: The app recognises the word 'ashwagandha' in a product name, so the branded form is matched to the same ingredient. No named body publishes an intake range for it, so none is shown — you will see the product's own directions if you have scanned its label.
A brand of no-sugar electrolyte drink mix — sodium, potassium and magnesium. It appears by name because that is how it reads when you log it.Where you'll see it: The Supplements tab, as an item in your routine; and by name in the Brief's weather line on a hot day.How the app uses it: It is the product the app's own hot-weather advice names when the forecast is hot, alongside training by feel and moving an outdoor session to the cool end of the day.
Food
Fibre rangeAn education range for daily fibre — context, never a target to hit.
The start is the Adequate Intake that Health Canada and the US Institute of Medicine (IOM) set for your age and sex — 25 g a day for women and 38 g for men up to 50, then 21 g and 30 g. The top is scaled up for a bigger athlete at 14 g for every 1,000 kcal of your estimated maintenance (the IOM's figure), never below the start, and capped by this app at 50 g; both ends are rounded to the nearest 5 g. A range, never a single number to hit.Where you'll see it: Food › Trends › Your numbers — the range, its source on the line under it, and your 7-day average against it.
Protein rangeA daily protein range, 1.4–2.0 g per kg of body weight, from the ISSN position stand (2017).
The International Society of Sports Nutrition's position stand on protein and exercise (Jäger and colleagues, 2017) gives 1.4–2.0 g of protein per kg of body weight a day for people who exercise. The app applies it to your goal weight if you have set one, otherwise to your current weight, and rounds both ends to the nearest 5 g. An education range, never a target to hit.Where you'll see it: Food, beside today's protein in the Today card; Food › Trends › Your numbers, with its source on the line under it; and in Plan a day.How the app uses it: It sits beside what you have logged so you can see the shape of a day. Your coach is given the range as context only, never to prescribe food.
kcalKilocalorie — the "calorie" on food labels.
A kilocalorie — a thousand of the small calories. What a food label calls a 'Calorie' is really one of these, which is why the two words get used interchangeably.Where you'll see it: Food, throughout: each logged entry, the day's totals, the 'Last 7 days' card and the Maintenance line on 'Your numbers'.How the app uses it: The app uses kcal everywhere, so nothing needs converting against the packet in your hand. Your coach reads the day's totals as context and never sets a calorie target or prescribes a diet.
MacrosProtein, carbohydrate and fat, in grams — about 4, 4 and 9 kcal per gram.
The three macronutrients that account for nearly all of a food's calories: protein, carbohydrate and fat, each shown in grams. Fat carries roughly twice the calories per gram that protein and carbohydrate do, which is why an equal weight of a fatty food goes further.Where you'll see it: Food, on the day's totals and on each logged entry, with fibre carried as its own figure beside them.How the app uses it: They are shown so you can see the shape of a day, not just its size. Where some of a day's entries carry no fibre figure, the app says how many are unknown instead of counting them as zero.
MaintenanceThe calories that roughly hold you steady — an estimate, not a target.
A rough figure for what a typical day costs you: your resting rate, scaled for ordinary daily movement, plus the energy of the training you have been doing. It is worked out from standard published formulas, not set by your coach.Where you'll see it: Food, on the 'Your numbers' card, beside the day's totals and the 'Training (7-day average)' line it is built on.How the app uses it: It tracks your week rather than your day: a rest day after a long ride still carries a share of that ride, because the training part is a 7-day average. It is there for context beside what you have logged — a day above or below it is information, not a pass or a fail.
Open Food FactsThe public, volunteer-built product database a barcode scan looks up.
A free, crowd-sourced product database run by volunteers rather than by this app or any single company. It is where a scanned barcode's nutrition figures come from. Because entries are volunteer-maintained, a product can be missing or slightly off.Where you'll see it: Nowhere by name — it sits behind the 'Barcode' button in Health › Food › 'Add food'. An entry that came from a scan is marked 'scanned' in the day's log.How the app uses it: A scan goes through this app's own server, which sends the barcode and nothing else — the digits identify a product, never you. You review every entry, and can correct it, before it is saved.
RDARecommended Dietary Allowance — the daily amount a published body says covers nearly everyone in a group.
A population reference, not a target for one person on one day: it is set high enough to cover nearly everyone in an age and sex group, which means most individuals are covered by less. Where a published sentence gives a range, those are the different figures published for different groups.Where you'll see it: Food › 'Nutrients this week', inside the published sentence printed under a nutrient, beside what your routine and your scanned foods add up to.How the app uses it: The card prints the published sentence as written and never compares your figure with it or says whether you met one — what you eat and what you take vary day to day and the app only sees part of it. An intake question is one to read with your physician.
ULTolerable Upper Intake Level — the highest daily amount a published body considers unlikely to cause harm.
A ceiling rather than a goal, published per nutrient by bodies such as the NIH Office of Dietary Supplements. Scope is the part most easily missed: some limits cover everything you eat and drink, and some cover supplements only.Where you'll see it: Food › 'Nutrients this week', in the published sentence under a nutrient, and on the Supplements page when a routine amount sits above one.How the app uses it: Because a limit is a per-day figure, the card draws it against the biggest single day in the week rather than an average that would read lower than any real day. Where the published limit covers food as well, your food average is added to that day — and only once most of the week's meals carry a figure; where it covers supplements only, food is left out of it. A figure above one is a reason to mention it to your physician, not a reason to change anything on your own.
Races & general
WTWilderness Traverse — an expedition-length, self-navigated adventure race (trek/paddle/bike).
Wilderness Traverse — a specific expedition-length adventure race: long, self-navigated, and combining trekking, paddling and biking rather than one sport.Where you'll see it: Settings › Schedule & races, wherever you have entered it as a race, and in the countdown on your Brief.How the app uses it: Set as your priority race, it shapes the week across those disciplines instead of making every aerobic day the same one, with the long weekend day given to the race's key disciplines.
ARAdventure Racing.
Adventure racing — the wider sport that Wilderness Traverse is one event in: multi-discipline and usually self-navigated.Where you'll see it: Settings › Schedule & races, wherever you have entered such a race, and in the countdown on your Brief.How the app uses it: With an adventure race as your priority race, expect the week to blend running, biking and paddling — or whatever that race lists — rather than specialising in one.
MTBMountain bike.
Mountain biking — riding off-road on a mountain bike, as distinct from road or gravel.Where you'll see it: Settings › Equipment & access, which carries the bike itself ('Mountain bike', in Ride) and, separately, the terrain ('Trail / MTB access', in Run & terrain).How the app uses it: Ticking the terrain as well as the bike is what lets the coach offer trail sessions rather than assuming pavement.
Medicine 3.0Peter Attia's proactive, longevity-first approach to health.
A term used by the physician Peter Attia for a proactive, prevention-first approach to health and longevity, as against waiting for something to go wrong. The app uses the same phrase to describe its own position.Where you'll see it: Settings › Clinician summary, in the note above the summary: 'Medicine 3.0: it works with your clinician, not instead of them.'
PWAProgressive Web App — this installable web app.
Progressive Web App — a website built to install on your phone's home screen and run like an app, without an app store in between. It is what this app is.Where you'll see it: Settings › 'Add to your Home Screen', which carries the install steps for your platform — on an iPhone, Share → Add to Home Screen → Add.
AIThe AI provider, Anthropic's Claude — pseudonymized context for your plan, and an uploaded lab file sent once for transcription.
Your plan text and the transcription of an uploaded lab report are produced by a third-party AI provider — Anthropic's Claude — rather than computed on your phone. The two are not the same send, and the app keeps them apart on purpose.Where you'll see it: Behind your Brief and Training plan; on Health › Labs & vitals › 'Add lab results' when a file is transcribed; and as the 'AI suggestion' badge under 'Archive & suggestions' on the Supplements page. Settings › Legal & consent carries the full wording.How the app uses it: For the plan, the Health-Data Consent puts it as “relevant portions of my training and health context are sent to Anthropic's Claude API, pseudonymized (no name or email) and processed in the United States”. An uploaded lab file is different: the Privacy Policy says uploaded lab files, meal photos and supplement-label photos are not stored; they are sent once to our AI provider to transcribe, estimate or read them and we do not keep them — the file goes as you uploaded it, which is why the upload screen asks you to black out a health card number first. Whatever the model proposes, your plan still passes through the app's own checks before you see it.
Documents
The policies that govern the service — the same documents you accepted at signup, current version —. If a policy changes, you'll be asked to review and accept the new version before your next plan.
Food
Today
Estimates, not measurements. A meal photo or description is sent to Anthropic's Claude AI to make the estimate, and the photo is not stored. A photo estimate can be off by a third; a scanned product uses its printed label. You review every entry before it's saved. This is a food diary with numbers: your coach reads the totals as context and will never set a calorie target or prescribe a diet.
Add food
Education, not medical advice
Last 7 days
Nutrients this week
Your numbers
Your regular foods and supplements. Every store item you logged at least twice in the last 30 days, one line each; Detailed adds about a week's worth from your own log — about, not exact, and not a suggestion of what to eat. Restaurant, café and meal-delivery meals are left off, and so is meat logged without its cut; the list says which. Ticks and removals stay on this phone; Share, Copy and Print send what's left to get, the way you're viewing it.
Log a gym session
Log every set without leaving the rack. Start from a suggested session built around the body parts you pick, or run a free one and choose as you go. Nothing here is prescribed: you can swap or skip every exercise, the list is only re-ordered to put the ones that suit you first, and your coach reads the finished session as training load alongside everything else from your week.
Tick what the gym you train in actually has. A suggested gym session only offers exercises you can do with this gear — leave it empty and a typical gym is assumed.
Your dumbbells
Your bars
Only what my gym has
Health
Today
Readiness
Loading…
Education, not medical advice
Unsaved changes
A printable summary of your labs, current stack, injuries and recent training & recovery — to review with your GP, specialist or physio. Medicine 3.0: it works with your clinician, not instead of them. Nothing is uploaded — it's built on your device from data already on file.
Training history
Loading history…
This orders the gym exercise list, and nothing else. Pick the one that sounds most like you: the list simply opens on the kind of exercise you are most likely to want, and every other exercise is still there, one scroll away. Nothing is ever hidden, and you can change this any time.
These steer every plan the coaching engine writes. Edit them anytime — changes take effect on your next morning plan.
Units
Your calorie estimates use your current weight — the newest of what you enter here and a DEXA total mass on file. If you're carrying extra weight, enter a goal weight: protein guidance is normally quoted per kilo of goal weight, so the protein range uses it instead. Leave it blank otherwise.
How would you describe your training right now? This sets your starting point — a trained athlete starts building right away.
How hard your plans push — like the risk setting on an investment account. The safety rules always apply on every setting; Aggressive only engages while your health data is trending well, and pauses itself back to Standard (your plan will say why) when it isn't.
Medical & identity details (medications, health flags) are managed separately and aren't editable here.
Your goal races — they drive the countdown on your Brief and how plans build toward race day. Priority A is the race your training block is built around.
