01
Conflicting data
Your ring tells you to rest, but your watch says you are primed to train. Generic plans expect you to guess which device is right today.
For quantified-self lifters: A single training decision when your wearables disagree.
Stop guessing your training readiness score when devices conflict. Your coach takes the metrics you report each morning and scales today's strength work to green, amber or red, plus a Red Day menu to switch to.
SignalStack Readiness Coach is $24.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 4
- per session
- 15–65min
- meals a day
- 4
- between deloads
- 4wk
SignalStack Readiness Coach your coach · online
Today · Monday
Upper Strength
15–65 min · from your plan
You: Watch says I slept badly but my HRV is high. Can you make today's squat session lighter?
Your coach: Done. Today's squats drop the top set: three smooth sets of six with effort capped at RPE 7. Keep all four meals.
Plan updated · confirmed in chat
The problem
Why generic plans fail the data-driven lifter
02
Missing the middle ground
Most programs only offer a heavy session or a full rest day. They lack a way to scale the work down when your metrics are just okay.
03
Disconnected fueling
Standard meal plans give you the same menu every day. Your coach writes separate lifting-day, rest-day and red-morning menus.
The method
How your coach works
01
Unified readiness check
You report your metrics each morning. Your coach turns the noise into a single green, amber, or red grade for the day.
RuleYour morning numbers set one colour; the colour sets the volume.
02
Scaled daily sessions
Every exercise has a specific dose. A green day pushes weight, an amber day drops a set, and a red day shifts to a walk and mobility.
RuleLoad rises only after three green mornings and a clean top-range session.
03
Menus for each kind of day
You eat four meals a day: a lifting-day menu with a pre-lift snack, a rest-day menu with an early dinner, and a Red Day menu for rough mornings.
RuleDinner two to three hours before bed on lifting days.
04
Recovery you can see coming
Three under-baseline mornings in a row turn the day red, and a lighter week comes every fourth week.
RuleThree under-baseline mornings in a row: today becomes a walk.
Your week
A typical training week
Your coach builds this four-day split around your actual schedule and recovery state.
- Mon: Upper Strength(Train)
- Tue: Lower Strength(Train)
- Wed: Zone 2(Active)
- Thu: Upper Hypertrophy(Train)
- Fri: Lower Hypertrophy(Train)
- Sat: Baseline Steps and Easy Movement(Active)
- Sun: Baseline Review and Recovery Audit(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 running a watch and a ring who get conflicting recovery advice
- Data-minded athletes who want autoregulation tied to explicit rules
- People who over-train on good scores and under-eat on bad ones
Pick another coach if
- Anyone who wants an app's readiness score to decide instead of the raw numbers
- Beginners who have not yet built a consistent training habit to autoregulate
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. SignalStack Readiness Coach writes your first plan before you sign in. Month to month; cancel in a tap.
SignalStack Readiness Coach
$24.99/ 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 to connect my devices to the app?
No, but it helps. Apple Health, Health Connect, Oura and WHOOP sync HRV, resting heart rate and sleep, and a low reading lightens your next session. The daily colour comes from the numbers you report.
What happens if my scores are red?
A red morning means no lifting: a thirty to forty-minute Zone 2 walk and mobility instead, with your daily steps kept.
How much protein will I eat?
Your coach sets a daily protein target scaled to your bodyweight, with protein at all four meals and a pre-lift snack about ninety minutes out on lifting days.
Does the plan account for travel or illness?
Yes. Tell your coach about travel or illness in Sunday's review, and it resets your baseline window so a jet-lagged week is not read as a red one.
How long are the daily workouts?
Sessions range from 15 to 65 minutes depending on your readiness grade. A green day takes longer to work up to heavy sets, while an amber or red day scales the volume and time down.
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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