01
Forced early sessions
Standard plans ignore your biology. You drag yourself out of bed, miss your numbers, and feel flat all day because your peak window is actually late afternoon.
For shift workers and owls: Train when your body is actually ready.
This chronotype workout opens every session with a window check: lions train 7-10 am, bears late morning, wolves 4-8 pm. Meals follow Early, Late or Shift-or-Travel menus, switchable per day in the app.
ChronoCoach is $16.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 3
- per session
- 15–45min
- meals a day
- 4
- between deloads
- 4wk
ChronoCoach your coach · online
Today · Monday
Squat and Push
15–45 min · from your plan
You: Night shifts start tomorrow for four days. Can you deload this week while my sleep flips?
Your coach: Done: this week's sessions are cut back in sets and intensity. Train four to six hours after waking, and pick the Shift-or-Travel Reset menu in the app.
Plan updated · confirmed in chat
The problem
Why generic timing fails your body
02
Broken shift routines
A fixed schedule breaks when your sleep midpoint moves every rotation, leaving you trying to train heavy when your body thinks it is the middle of the night.
03
Ignored jet lag
Crossing time zones throws off your digestion and strength, but standard plans just tell you to push through the fatigue instead of adjusting for the travel.
The method
How your coach syncs your week
01
Peak-window strength
Every session opens with a window check: lions train 7-10 am, bears late morning to early afternoon, wolves 4-8 pm. Out of your window, cap the effort and log how it felt.
RuleIncrease weight by two to five percent when you hit your reps.
02
Timed daily nutrition
You get four meals a day on an Early, Late or Shift-or-Travel menu, and you can switch any day to the one that fits your clock in the app. A daily protein target scaled to your bodyweight anchors every plate.
RuleLions eat a large breakfast, while wolves eat their largest meal late.
03
Light and circadian anchors
Your non-training days use specific light exposure and movement to lock in your rhythm. Every day gets a morning light anchor, even if your morning starts at noon.
RuleRest days feature a wake-anchored walk or a peak-minus-two-hours ride.
04
Travel and shift resets
Ask your coach for a deload in chat when your schedule flips or you cross time zones. Short sleep on Apple Health or Health Connect also lightens your next session.
RuleDeload every four weeks, and on request after flights or rotations.
Your week
A typical synced week
Sessions land on these weekdays; ask your coach in chat to move one around a shift or a flight.
- Mon: Squat and Push(Train)
- Tue: Wake-Anchored Light Walk(Active)
- Wed: Hinge and Pull(Train)
- Thu: Peak-Minus-Two-Hours Zone 2 Ride(Active)
- Fri: Power and Unilateral(Train)
- Sat: Wake-Anchored Long Daylight Walk(Active)
- Sun: Fixed Wake, Light Anchor(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Night owls who feel weak and flat during forced early morning sessions
- Nurses, first responders and shift workers managing changing sleep rotations
- Frequent flyers crossing three or more time zones a month
Pick another coach if
- People with diagnosed circadian rhythm disorders or chronic insomnia without a sleep clinician
- Anyone wanting supplement or sleep-aid protocols, which are conversations for your clinician
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. ChronoCoach writes your first plan before you sign in. Month to month; cancel in a tap.
ChronoCoach
$16.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
What if I cannot train during my ideal peak window?
The timing is the method. If your work or life schedule means you cannot move your training time at all, this specific setup is not the right fit for you.
How long are the training sessions?
Your coach programs three 45-minute strength sessions a week, each opening with a ten-minute light anchor and window check. Rest-day walks and rides run 15 to 45 minutes.
How does the coach know my chronotype?
Your coach asks your free-day sleep and wake times in chat to find your sleep midpoint and chronotype. You then train in that window from the session cue and switch your days to the matching menu in the app.
Does this work if I have limited equipment while traveling?
Mostly. Many exercises already list an alternative, such as push-ups for the dumbbell bench or a kettlebell for the trap bar, and you can chat 24/7 to swap anything your hotel gym is missing.
What happens when my sleep is terrible after a shift?
Your coach reads your sleep and resting heart rate data from Apple Health or Health Connect. If your sleep quality drops below a six for three days, it triggers a deload.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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