01
Ignoring the night shift
Most plans assume you sleep eight hours at night. When your sleep window moves every rotation, a rigid schedule forces you to train exhausted.
For shift workers and parents: Train to what last night actually gave you.
A workout plan for shift workers and tired parents that adapts to your logged sleep. Your coach programs three strength sessions with green, amber and red doses based on how you slept.
SleepPerform Coach is $19.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 3
- per session
- 10–45min
- meals a day
- 4
- between deloads
- 4wk
SleepPerform Coach your coach · online
Today · Monday
Squat and Press
10–45 min · from your plan
You: Up all night with the baby. Can today be a 10-minute recovery session instead?
Your coach: Today is a red day. I replaced the lifts with a 10-minute recovery session: an easy walk, gentle mobility and slow breathing. Your next strength day stays as planned.
Plan updated · confirmed in chat
The problem
Why generic plans fail you
02
The all-or-nothing trap
When a bad night leaves you with two hours of broken sleep, generic apps still demand heavy squats. You either skip the session or train into the ground.
03
Dieting on zero sleep
Standard nutrition advice ignores the fatigue. When you are tired, a strict calorie deficit makes everything harder and ignores the foods that help you wind down.
The method
How your coach builds the plan
01
Scaled strength training
You train three days a week. Every morning strength session has a green, amber, and red version. The coach reads your logged sleep and adjusts the dose.
RuleIncrease weight when you hit the top of the rep range.
02
Built-in fatigue monitoring
The coach tracks your training fatigue, daytime alertness, and sleep duration. It programs a lighter week every four weeks, or sooner if your sleep breaks down.
RuleThree poor sleep nights in one week triggers a lighter schedule.
03
Circadian aligned eating
Your menu is built around four meals a day. The coach places complex carbohydrates at dinner to help you wind down, with a daily protein target scaled to your bodyweight.
RuleFour daily meals, with the most carbohydrate at dinner.
04
Calorie floors for brain function
The coach sets a firm baseline for your food intake. When you work alongside a physician, the coach programs enough food to support your daily alertness.
RuleA calorie floor sits under every day, rest days included.
Your week
A typical week on the plan
Sessions start on these days. Move any of them in chat to fit your shifts, once or every week.
- Mon: Squat and Press(Train)
- Tue: Morning Light Walk(Active)
- Wed: Hinge and Pull(Train)
- Thu: Evening Wind-Down Mobility and Breath(Active)
- Fri: Unilateral and Carry(Train)
- Sat: Zone 2 in Daylight(Active)
- Sun: Sleep Extension and Weekly Review(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
- Shift workers whose sleep window changes with the rotation
- Parents of infants who need flexible training
- Athletes who train well but sleep poorly
Pick another coach if
- Suspected sleep apnoea until assessed by a physician
- Anyone who wants sleep-stage analysis rather than hours slept
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. SleepPerform Coach writes your first plan before you sign in. Month to month; cancel in a tap.
SleepPerform 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 full gym for this?
No. Several lifts list a home option, such as push-ups or a kettlebell deadlift, and you can swap any exercise in chat or in the app for one that fits your equipment.
What happens if my shift changes suddenly?
Tell your coach in the 24/7 chat. It moves your strength sessions to the days that suit the new rotation, once or every week, and you can switch any day's menu in the app.
How long are the workouts?
Strength days run 45 minutes; rest-day walks and wind-downs are shorter. An amber sleep check trims the sets, and a red one takes lifting off the day.
Does it read my smartwatch data?
Yes. The AI coach reads Apple Health and Health Connect to track your resting heart rate, steps, and sleep, adjusting today's session if your recovery is low.
What if I miss a meal or a workout?
You just let the coach know. It will re-portion the rest of your day or move your training session so you stay on track without double-booking tomorrow.
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.
More recovery, sleep & training data coaches
- For wearable owners who liftStop guessing if today is a heavy day
- For shift workers and owlsTrain when your body is actually ready
- For lifters and endurance athletesCold exposure timed around your heavy lifts
- For quantified-self liftersA single training decision when your wearables disagree
- For adults in tissue repairTrain hard again once your clinician clears you to load
- For plateaued liftersSession intensity matched to your daily readiness
- For lifters who track sleepLet your sleep score drive your training dose
- For the sober-curious and alcohol-freeFill the five o'clock hour with something better
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