Don't just train.
Train with purpose.
phase.fitness plans strength, cardio and calisthenics in one periodized program — built in phases, and rebuilt each phase from what you actually did. Not a workout a day: a plan you can see, on a calendar, before you start it.
Help us break it. Report bugs and rough edges and we'll give you Pro free — 100 credits a month, every feature unlocked.
A planner, not another tracker. Every session can be played right here — or sent to Hevy, Liftosaur, Intervals.icu and your Garmin watch, and what you actually did comes back to your plan.
The Problem with Random Workouts
Most fitness apps give you isolated workouts. You train hard, but without a structured plan, you:
- Hit plateaus and stop making progress
- Overtrain or undertrain without knowing it
- Never peak when it matters most
phase.fitness Builds Programs, Not Workouts
Based on proven periodization principles, phase.fitness creates complete training programs that:
- Systematically build toward your specific goal
- Balance stress and recovery intelligently
- Time your peak performance perfectly
Built on Science, Powered by AI
phase.fitness combines evidence-based periodization with AI to create personalized programs
Goal-Driven Programs
Preparing for a race? Building strength? Losing weight? Our AI designs complete programs around your specific objective and timeline.
Periodized Phases
Each program is divided into strategic phases: base building, intensification, peak, and recovery—all timed for optimal adaptation.
Adaptive Intelligence
Your program evolves with you. Log your performance, and phase.fitness adjusts future phases based on your progress and recovery.
The only app that plans strength, cardio and calisthenics together
Right now, phase.fitness is the only training app that writes strength, cardio and calisthenics into one periodized program — same calendar, same phases, same recovery budget.
You choose the mix. A calisthenics-only plan, a cardio-only block, strength plus cardio, or all three: the phases, the end-of-phase analysis and the sync work the same way with one modality or three.
One week, all three
See the full program- SStrength
- CCardio
- KCalisthenics
- Rest
Why calisthenics is a modality, not a warm-up
Bodyweight skill work is strength training in a different shape. Straight-arm work, levers and handstands build scapular control, tendon capacity and relative strength that barbell and machine work leave untouched, and they transfer because they are closed-chain, whole-body patterns. Treated as a modality rather than a warm-up, they get sets, holds and progressions like a squat does.
Where each session ends up
No exercise catalogue on the market contains a tuck front lever, so those sessions run in the phase.fitness built-in player; strength goes to Hevy, Liftosaur or a Garmin watch, cardio to Garmin and Intervals.icu.
How calisthenics is plannedA structured plan beats motivation
Periodization is the intentional sequencing of training variables—volume, intensity, frequency, and specificity—so your body adapts while managing fatigue.
How phase.fitness Works
From goal to achievement in four simple steps
Set Your Goal
Tell us your objective: run a marathon, hit a PR, build muscle, or lose weight.
Get Your Program
AI generates a complete, periodized training plan with phases optimized for your timeline.
Train & Track
Follow your daily workouts, log performance, and track progress through each phase.
Peak & Achieve
Arrive at your goal date in peak condition, ready to perform at your best.
Around your program
Three things that shape how you start a program, where you train, and what your watch knows about it.
Template library
Start from something that already works. Ready-made programs and sessions, anything you’ve built saved as your own, and a public library of what other people actually train with.
- Drop a template session straight into a phase — your calendar follows, and it costs no AI credits
- Save any program or session as a snapshot; editing the original never changes it
- Publish to share it, or keep it private — your call, reversible any time
Train it on your Garmin
Write the plan in phase.fitness and train it on your Garmin watch. The workouts you planned are waiting on your wrist before you start, and the ones you finish come back to mark the plan done.
- Cardio and strength sessions sent to Fenix, Forerunner and Edge — you're asked before the first one goes
- Finished activities come back as your watch syncs — nothing to remember, no import button to hit
- Activities only, no sleep or body battery — and the AI uses them only if you allow it
iPhone and Apple Watch: coming soon
The phase.fitness app for iPhone and Apple Watch is on its way to the App Store. Until it lands, phase.fitness is a web app — you add it to your home screen from the browser and it opens full screen, like any other icon.
- On the Apple Watch your sessions run on the wrist, set by set with the rest timer, and come back to your program when you finish
- Cardio sessions can also go to Apple’s Workout app, and what you do there counts in your program too
- Your sessions get logged where you already log them — Hevy, Liftosaur, your Garmin — or in the built-in player, which runs strength, cardio and calisthenics alike
Works with your favorite apps
Seamlessly integrate with your existing workout tracking tools — strength, cardio, and wearables
Garmin
LiveWrite it here, train it on your Garmin: planned workouts are on your wrist before you start, and the sessions you finish come back to mark the plan done.
- Cardio and strength sent to the watch
- Finished activities come back on their own
- The AI uses them only if you allow it
Hevy
LiveTwo-way sync for strength routines. Create programs here, track in Hevy — everything stays in sync.
- Bidirectional sync
- Conflict resolution
Liftosaur
LiveTwo-way sync for strength training. phase.fitness programs are pushed as Liftoscript and your logged workouts flow back in.
- Liftoscript program push
- Workout history import
Strava
LivePost the sessions you finish in phase.fitness to your Strava feed, from the web player, the iPhone app or Apple Watch. Only the ones you choose.
- One tick when you save
- Your sets in the description
Intervals.icu
LivePush cardio workouts to Intervals.icu with structured intervals and HR zones, and get HRV, resting heart rate and training load back. From there they also reach Apple Watch, Suunto, COROS and Wahoo.
- Cardio push sync
- Wellness data import
Your data, yours
LiveDownload your whole archive whenever you want, as JSON and CSV. Or print a phase on A4 and take it to the gym.
- Full account archive, one click
- Printable A4 workout booklet
From AI to your wrist
phase.fitness creates the workouts. Garmin gets them directly; through Intervals.icu they also reach Suunto, COROS, Apple Watch and the rest.
Intervals.icu forwards from there — Apple Watch · Suunto · COROS · Wahoo · Amazfit
Tick Post to Strava when you save a session and it goes to your feed. Nothing comes back: Strava's rules keep its data out of AI apps, and it can't take a planned workout.
No exercise catalogue out there has a tuck front lever. Those sessions play in phase.fitness's own player, and count in the program like the others.
Your training history becomes your advantage
phase.fitness uses advanced AI memory to analyze all your past workouts and create programs specifically tailored to your unique training patterns, strengths, and recovery needs.
How phase.fitness AI Creates Your Workouts
Our AI doesn't just generate random workouts. It synthesizes multiple data sources to create personalized training plans that evolve with you—combining exercise science, your strength data, training history, and real-time feedback into intelligent programming.
Every workout you complete feeds back into the AI, creating a feedback loop that makes each subsequent program more accurate and effective.
The AI leverages our curated knowledge base of exercise science, periodization principles, and proven training methodologies.
Simple, transparent pricing
Start free. Upgrade when you want the AI to plan the whole cycle.
Free
Enough to see whether the plans suit you.
- Track your workouts
- 10 AI credits a month
- Programs and routines you build yourself, without limits
- Full exercise library
- Bodyweight skill roadmaps
PRO Quarterly
Works out at $11.63/month
One full cycle: base, build, peak.
You pay $34.90 today, then $34.90 every 3 months.
- AI programs periodized into phases
- End-of-phase analysis that shapes the next block
- Two-way with Hevy, Liftosaur, Garmin and Intervals.icu, plus Post to Strava
- Workouts pushed to your Garmin watch
- Template library — save, reuse and share programs
- Progressive workload and wellness tracking
- 100 AI credits a month
- Priority support, and every feature we ship next
PRO Annual
Works out at $8.72/month — you keep $34.90
Twelve months for the price of nine.
You pay $104.70 today, then $104.70 every 12 months.
- AI programs periodized into phases
- End-of-phase analysis that shapes the next block
- Two-way with Hevy, Liftosaur, Garmin and Intervals.icu, plus Post to Strava
- Workouts pushed to your Garmin watch
- Template library — save, reuse and share programs
- Progressive workload and wellness tracking
- 100 AI credits a month
- Priority support, and every feature we ship next
Why we bill every three months
Because one month can't show you what phase.fitness actually does. A single month is one training block — and one block is the part you could have written yourself.
A block is four weeks. A cycle is three blocks.
phase.fitness writes periodized programs: a base block, a build block, a peak. Each one has a job, and the job only makes sense next to the other two. Buying a month buys you the first chapter.
The AI learns from what you actually lifted.
At the end of a block phase.fitness reads your real sessions — loads, RPE, what you skipped — and writes the next block from them. That handoff happens between blocks, so in one month it never happens at all.
Adaptation takes longer than a billing cycle.
Strength, work capacity and recovery move on a scale of months, not weeks. Three months is the shortest window where the graphs start telling you something you didn't already know.
So we don't sell a month. Three months is the smallest slice of phase.fitness that does what it's for — and if it isn't for you, you cancel and you're not billed again.
What if I don't like it?
Cancel whenever you want and you're never billed again — you keep PRO until the end of the three months you already paid for. What we won't do is charge you for a month, hand you a third of a training cycle, and let you judge us on it.
Programs for your sport and your goal
Twenty-one sports, the classic splits, eight calisthenics skills and the hybrid weeks only phase.fitness writes — each with its phases, a sample week and the document behind it.
CSMarathon training plan with strength that survives the build14–18 wk · 5–6 d/wk · intermediate
SPowerlifting program: accumulate, intensify, peak9–16 wk · 3–4 d/wk · all levels
SCKHyrox training plan: running, stations and strength in one week10–16 wk · 5–6 d/wk · intermediate
SHypertrophy program built on volume landmarks5–8 wk · 4–6 d/wk · all levels
KMuscle-up program: from negatives to strict8–12 wk · 2–3 d/wk · intermediate
CSRunning and lifting in the same week8–16 wk · 5–6 d/wk · all levels
CSCycling training plan built on power zones and real strength12–20 wk · 5–6 d/wk · all levels
SCBasketball strength and conditioning program12–16 + season wk · 3–4 d/wk · all levels
SPush / pull / legs program, six days6–8 wk · 6 d/wk · intermediate
KPlanche program: frog stand to straddle and full16–52 wk · 2–3 d/wk · advanced
SCTraining for fat loss: keep the muscle, lose the rest10–16 wk · 3–4 lifting + 2–3 easy cardio d/wk · all levels
SCKStrength, cardio and calisthenics: one periodized program8–16 wk · 5–6 d/wk · all levelsBuilt for how you train
One page per kind of athlete: what the week looks like, what goes wrong in it, and what phase.fitness does about it.
- hybrid athletes
- runners who lift
- cyclists
- triathletes
- Hyrox athletes
- CrossFit athletes
- powerlifters
- bodybuilders and physique athletes
- calisthenics athletes
- athletes with a season
- losing fat without losing the muscle
- athletes over 40
- people with three hours a week
- beginners
- home-gym lifters
- coming back after an injury
- training while travelling
- Garmin users
- Hevy users
- Intervals.icu users
- Liftosaur users
- Strava users
- See all
How it works, in more detail
Three questions worth answering before you build anything.
Lifting and endurance in the same week, ordered so they add up instead of cancelling out.
Read itWhat a training phase is, why it lasts four weeks, and what the AI does when one ends.
Read itMuscle-up, front lever, planche — programmed with sets and holds, not just attempted.
Read itReady to train with purpose?
Join athletes and fitness enthusiasts who are achieving their goals with science-based training programs.
Create Your Program