01
The calendar runs the load
Standard plans tell you to hit a heavy lower body session on Tuesday, even if your resting heart rate is up and your sleep was poor.
For wearable owners who lift: Stop guessing if today is a heavy day.
This HRV-guided training program reads your morning recovery score to scale your lifts. Your coach adjusts your strength sessions and aerobic work from your wearable data, with a Red Recovery Day menu for low mornings.
HRV Readiness Coach is $19.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 4
- per session
- 15–55min
- meals a day
- 4
- between deloads
- 4wk
HRV Readiness Coach your coach · online
Today · Monday
Lower
15–55 min · from your plan
You: Whoop is red and my resting heart rate is up. Can you move today's upper session to tomorrow?
Your coach: Done. Upper moves to tomorrow and today is a rest day: an easy daylight walk at most. Calories hold.
Plan updated · confirmed in chat
The problem
Why static plans fail wearable users
02
Data without a plan
You wake up to a low recovery score on your wrist, but you still have to figure out how to modify your scheduled workout yourself.
03
Eating the same every day
A rigid diet keeps calories high on days your body needs a break, or misses the extra fuel required when you push heavy volume.
The method
How your coach programs readiness
01
Readiness dictates the weight
You log your morning numbers before you touch a bar. A green score means full volume and top sets. Amber caps your effort and trims a set.
RuleLoad goes up only after two green sessions with reps in reserve.
02
Trend-based deloads
Your coach's default is a lighter week every fourth week, and a run of red mornings brings it forward instead of waiting.
RuleThree consecutive red mornings trigger an immediate deload week.
03
Fuel matches the day
Green training days carry peri-workout fuel for heavy work. On a red morning, switch the day to the Red Recovery Day menu in the app.
RuleFour daily meals, calories held on red days.
04
Beyond the wrist
A low score often comes from life outside the gym. Your coach tracks your soreness, sleep quality, and daily stress to build a complete picture.
RuleA high-fatigue check-in lightens your next session.
Your week
A typical readiness week
Your plan follows this week, and your morning data decides each session's colour.
- Mon: Lower(Train)
- Tue: Readiness-Independent Walk and Hip Mobility(Active)
- Wed: Upper(Train)
- Thu: Walk and Thoracic Mobility(Active)
- Fri: Full-Body Power and Conditioning(Train)
- Sat: Zone 2 Aerobic Base(Train)
- Sun: 7-Day Trend Review and Breathwork(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
- Lifters chasing muscle who own a recovery-tracking wearable
- Athletes who want to spot overreaching a week before it costs them
- Data-minded trainees who want to understand their own baseline
Pick another coach if
- Anyone with a heart rhythm condition or on medication affecting heart rate
- Beginners who have not learned the main lifts yet
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. HRV Readiness Coach writes your first plan before you sign in. Month to month; cancel in a tap.
HRV Readiness Coach
$19.99/ 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.
Do I need a specific wearable device?
No. Oura and WHOOP connect directly, Apple Health and Health Connect share HRV, resting heart rate and sleep hours, and any other device's morning numbers go in your daily check-in.
Does the coach pull data directly from my watch?
From Oura, WHOOP, Apple Health and Health Connect, yes, once you connect them, and a low reading lightens your next session. In chat, tell your coach this morning's numbers.
What happens if I get a red recovery score?
A red morning stops the lifting: Zone 2 walking, mobility and breathwork instead. In the app, switch the day to the Red Recovery Day menu so calories hold.
How do I access this coach?
You start right here in your web browser. Creating an account is free and requires no credit card. Once you set up your plan, you manage everything securely through the web application.
How long are the daily workouts?
Sessions are programmed to take 15 to 55 minutes, depending on whether it is a heavy green day or a lighter amber or red day.
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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