Coaching that moves with your shifts, week by week

Shift work breaks most training plans in the first fortnight. A programme that assumes Monday, Wednesday and Friday has nothing to say to a nurse on four long days then three nights, a firefighter on a rotating watch or a warehouse team on a changing rota, and a coach who only answers during office hours is asleep when you finish. A fitness coach for shift workers has to treat a changing week as normal and make moving the plan easy.

A programme you can move

Your intake takes about thirty minutes and can be saved and finished between shifts. It covers your goals, your training history, injuries, your equipment and how your week runs, and your programme is built in coach-designed phases of four to six weeks that keep cycling for as long as you train. When the rota changes, the AI coach can move a session to another day, cut it down to the time you have, or change how many days a week you train for a stretch. Every change is a proposal you confirm.

Sessions after a night shift

Some weeks the only time to train is straight after a shift or on the first day off. Tell the AI coach what you have in the tank, and it can take the intensity out of a session, shorten it or swap an exercise, and when a block of nights has left you flat it can give you a recovery week. The effort each session asks for also adjusts to how you are recovering, so a hard stretch at work eases the training before it catches you out.

Sleep on the record

Sleep regularity and quality sit beside your training, along with resting heart rate and daily readiness. If you wear an Apple Watch, a Garmin, a Whoop, an Oura ring or a Fitbit, you can upload an export and the nights you slept in the day are on the page next to the sessions that followed them. If you do not wear one, you can log your sleep by hand and get the same coaching.

Food at odd hours

Your calorie target is matched to your metabolism, your macros adjust week to week as your logged food and weight show a trend, and protein is spread across your day. Meals you bring to work can be saved with their macros, so logging on a break takes seconds, and a vending-machine night is logged against the same targets as any other.

A coach awake when you are

The AI coach answers at any hour, which matters when your working day ends at four in the morning. It can log a workout from a sentence, change your check-in day when your roster moves, or pass a message to the coaching team.

One check-in a week

The check-in takes a few minutes, once a week on the day you choose, and your logged sessions are already filled in. You add how the week went, an optional weigh-in, a win and ratings for energy, recovery, motivation, sleep and stress. A coaching message arrives within seconds, your next week is rebuilt from it, and a real coach reads the same check-in, so a run of broken sleep is seen by a person as well as by the software.

Warm-ups and mobility

Before each session there is a short warm-up circuit matched to what the session trains, which helps most when you are training stiff after a long shift on your feet. A separate mobility programme built from a short movement screen works on your tightest ranges and progresses as they open up.

Home, gym or station

Every slot in your programme is filled from a library of 382 exercises, filtered by your equipment, your injuries and your level, each with coaching cues and video for the main lifts. If you train in a gym at work on some shifts and at home on others, the AI coach can swap an exercise for one that suits what is in front of you.

A rota in practice

Say you work four long days, four off, then four nights. Across the long days you fit in two sessions, the days off take two more, and in a block of nights you train once, before the first shift. When the rota swaps a block, you ask the AI coach to move the sessions and confirm its proposal. Your check-in day sits on a day off, so it always lands when you have a few quiet minutes, and your sleep ratings show the nights next to the training they affected.

What it costs

Everything above comes in one plan at €50 every 4 weeks or €500 a year, VAT included, and you can pause or cancel from inside the app. What an online personal trainer costs compares it with the alternatives.

Getting going

Pick a plan on the pricing page, create your account and pay, and the intake opens. Coaching with your wearable data covers the upload in detail, and coaching for busy professionals covers another kind of full diary.