An AI workout planner that starts from your intake

Most AI workout planners start from a few taps: a goal, a number of days, a level. TriageFit starts from an intake of about thirty minutes, and the workout plan it builds has the answers from all of it behind every session, from the lifts you have done before to the shoulder that does not like pressing overhead.

What the planner starts from

The intake covers your goals, your training history, injuries and restrictions, how your week runs and the equipment you have. You can save it partway and finish later. From those answers the planner picks the shape of your programme: how many days you train, how each day is split and what each session sets out to do.

The shapes it chooses between were written by our coaches. Each one sets out the skeleton of a programme, which is the split, the order of movements on each day, the rep ranges for each phase, the tempo, the rest and the coach's notes. The planner then fills every slot with a real exercise from a library of 382, filtered by your equipment, any injuries you told us about and your training level, and sizes the sets and reps within the ranges the coach set.

A few answers in the intake's health screen, such as chest pain during exercise, mean the planner waits until your GP says you can go ahead. Once you have confirmed that on your plan page it builds the programme, and your GP stays the person for anything medical.

Phases, and how you move through them

Your training runs in coach-designed phases of four to six weeks, and they keep cycling for as long as you train. In most programmes a first phase builds volume with higher reps, and a second turns that into heavier work with lower reps. Progressive overload tracking keeps the record of what you lifted each time, so you can see whether a lift is moving.

Easier weeks are planned only when they are needed. If you report fatigue or a week that has run away from you, the AI coach can give you a recovery week, and you confirm it before it goes in.

Effort that follows your recovery

A plan written in advance cannot know how your week is going. The effort each session asks for adjusts to how you are recovering, and the check-in asks about your energy, recovery and stress every week, so a rough stretch is on the record when your next week is planned. If you wear a device, data from Apple, Garmin, Whoop, Oura and Fitbit can be imported, and sleep, heart-rate variability and resting heart rate are tracked alongside your training.

Warm-ups, mobility and cardio

Strength sessions are only part of the week the planner lays out. Before a session you can run a short mobility circuit matched to what that session trains, with any tight spots you flag worked in, and a separate mobility programme, built from a short movement screen, works on your tightest ranges and progresses as they open up.

Easy-pace cardio builds your aerobic fitness around the lifting, either as a short finisher at the end of a session or on days of its own, and the app shows you a heart-rate range that keeps the easy pace easy. If you would rather keep your lifting days clean, say so in the intake or tell the AI coach later, and the cardio moves to separate days wherever your week has room for them. Anything you log through the week, lifting or cardio, is already filled in when you check in.

When the plan meets your week

Every plan eventually meets a week it did not expect. The AI coach can trim a session to the time you have, move it to another day, swap an exercise for one that suits the equipment in front of you, or change how many days a week you train. When you travel it proposes a programme you can do where you are, and when you are ill it can take the week off. Each change is a proposal you confirm.

For pain, it proposes a swap that works around the problem and tells you when a physio should see it.

A real coach reading along

TriageFit plans your training and keeps adjusting it between check-ins. Once a week you check in, which takes a few minutes, a coaching message about your week arrives within seconds of sending it, and your next week is rebuilt around what it showed. A real coach reads the same check-in, so the plan is looked at by a person every week as well as adjusted by the software whenever your week changes.

Coaches also review the form-check videos you send and answer questions in the group, in the open, so the answer to your question is there for the next member who has it.

What it costs

The planner comes inside the one TriageFit plan, which costs €50 every 4 weeks or €500 a year, with VAT included. That covers the programme, the AI coach, the weekly check-in, the form checks and the group, with nutrition and recovery coached in the same plan. Choosing between an app and a personal trainer weighs the two.

How to start

Choose a plan on the pricing page, create your account and pay, and the intake opens. Your first programme is planned from it. The AI personal trainer covers what the AI coach does day to day, and online fitness coaching walks through a whole week.