How our online personal training programmes are chosen and built

An online personal training programme is only worth following if it was written for someone like you and keeps changing as you do. TriageFit's programmes start from a set our coaches wrote, are chosen for you from your intake, and are tailored and adjusted from then on, so the programme you run in your third month has been shaped by everything you logged in the first two.

Where the programmes come from

Every programme starts as a shape written by a coach. A shape sets out the frame of a programme: the split across the week, the movements on each day in order, the rep ranges for each phase, the tempo, the rest and the coaching notes. There are shapes for getting stronger, for building muscle, for general fitness and for keeping what you have, and some of the more advanced ones use techniques such as drop sets and rest-pause for people ready for them.

Each shape was written for a particular kind of trainee and goal, and the rep intent changes from phase to phase, so week six asks for different work from week one. The shapes name movement patterns rather than fixed exercises, so a squat slot can become a back squat in a full gym or a goblet squat at home.

How yours is chosen

The intake takes about thirty minutes and covers your goals, your training history, injuries, the days you can train and the equipment you have. The shape that fits those answers best is chosen, and the harder programmes wait until you have the training behind them, so a beginner is never handed a programme built for someone with years under the bar.

The programme is then tailored to you. Each movement slot is filled with an exercise from the library of 382, filtered by your equipment, your injuries and your level, and the sets and reps are sized within the coach's ranges. If the intake's health screen raises something serious, such as chest pain during exercise, the build waits until your doctor has said you are fit to train and you have confirmed your clearance in the app.

What a phase looks like

Programmes run in coach-designed phases of four to six weeks, which keep cycling for as long as you train. In most programmes the first phase builds volume with higher reps, and the second turns that work into heavier sets with lower reps. A few run as a single six-week block instead.

Progressive overload tracking records what you lifted each session, so you and the coach reading your check-in can see whether each lift is moving. The effort each session asks for adjusts to how you are recovering.

What a session looks like

Open the day's session and the exercises are listed in order, each with its sets and reps sized for you and the coaching cues that go with it. The main lifts have video, so you can watch the movement before your first set. You log each set as you finish it, and progressive overload tracking shows what you did last time beside it, so you know what you are trying to beat before you pick up the bar.

A programme you can follow alone

Most sessions happen without a coach in the room, so the programme is written to be followed on your own. Every exercise carries its cues, and the main lifts have video to check against. When a lift feels wrong, film a set and send it for a coach to review. Questions go to the AI coach at any hour, or to the coaching team in the group, where the answers are given in the open, so someone else has often asked yours already.

How it changes along the way

Programmes change in two ways. Between check-ins, the AI coach can swap an exercise, trim a session to your time, move a session to another day, change how many days you train or step the intensity up or down, and when you are travelling it switches you to a programme you can do where you are. Each change is a proposal you confirm.

Once a week you check in. TriageFit writes you a coaching message about the week within seconds, a real coach reads the check-in as well, and the next week is rebuilt around what it showed. Recovery weeks go in when your training calls for one rather than on a fixed calendar, so a hard month at work can get an easier week and a good run carries on.

What it costs a month

The programme comes inside one plan: €50 every 4 weeks, about €54 a month, or €500 for the year, which works out at about €42 a month. VAT is included. The same price covers the weekly check-in, form checks, the group, the AI coach and your nutrition and recovery coaching.

What online personal training costs compares that with the other ways to buy a programme online, and whether a personal trainer is worth it looks at what you get for the money.

How to start

Choose a plan on the pricing page, create your account and pay, and the intake opens. Your programme is chosen and tailored from it, and your first week starts once it is ready. The AI workout planner goes further into how the software builds each session, and online fitness coaching describes the whole week around it.