Features
Everything between practices.
A plan that adapts every day, the knowledge to understand it, and the tools to stay healthy for the whole season.
Home
Your day in one screen.
- Two-tap morning check-in — pre-filled from Apple Watch, WHOOP, Oura, Garmin or any band that writes to Apple Health
- Readiness in words, never a fake percentage
- “Why it looks like this” — every plan change explains itself
- Day status: sick, travelling, holiday, campus visit or a head knock — one tap
- Back after illness: a gentle five-day return instead of jumping straight back in
- Long school day? Tell it when school ends and late days get shorter sessions
Training
Workouts that fit the day.
- After practice
- Short strength and injury prevention when you've already trained with the team.
- Gym day
- The full session on days without practice — built for your sport's demands.
- Stretching & mobility
- A quick wake-up before practice, a calm wind-down in the evening.
- Experience levels
- New lifters start with less; experienced lifters get more.
- Off-season programs
- Six-week blocks for acceleration, top speed, strength, power, conditioning or mobility.
- Train together
- Start a workout with a code; partners join on their phones and see each other's progress.
- Muscle-picker routines
- Pick the muscles, get a balanced routine — with advice when one side is getting neglected.
- 1,000+ exercises
- Every one with set-up, cues, common mistakes, easier and harder versions, and an animated how-to.
- Tests every 6–8 weeks
- Jump, sprints, plank, push-ups and a test for your sport — progress you can see.
- Your own workouts
- Build, save and share workouts with a code or QR. (Pro)
- Tournament mode
- Time zones, sleep, food on the road and a hotel-room workout between games.
Schedule
Games, practices, exams.
Paste the calendar link from your team app or school site once. Everything after that is automatic.
- Works with TeamSnap, GameChanger, SportsEngine, school calendars, Google and iCloud calendar links
- Cancelled practice → gym day. Exam week → lighter training.
- Season, off-season and pre-season phases change the plan
- Month view with every activity colour-coded
Campus
Learn something useful today.
About 100 short lessons in nine areas and five levels — from foundations to coaching yourself. Each one: a hook, the idea, an athlete's example and what it means for you.
- Recommended for your day — a short night, a game tomorrow, a hard practice
- Supplements, explained honestly — evidence, risks and marketing; never "take this"
- Phones, attention and sleep — without the scare stories
- Spaced review so it sticks; XP and badges stay in the background
Reflection
Forty-five seconds that change tomorrow.
Three to five short questions in the evening — how hard today felt, how your body feels, how practice went, what went well, what to improve. It's how AthleteOS learns you.
- It adapts
- “Practice felt harder than usual today. Tomorrow's supplemental session has been adjusted.”
- It notices
- “You rated practice great three times this week. What did you do differently?”
- It never nags
- Rest days ask less. “Nothing to review today” is always an answer.
And
The rest of the season.
- Mindset
- Evening reflection, season goals, breathing, game-day visualization and optional mental skills — with “did it help?”.
- Sleep & wind-down
- Plain sleep tips and a calm half-hour routine before bed.
- Season review
- At the end of a season: what went well, what you'd change, and what's next.
- Fuel
- Simple meals around training and games. No calorie counting, ever.
- Emergency card
- Allergies, conditions and who to call — on your lock-screen widget and your Watch. Stays on your device.
- Apple Watch
- Live heart rate, rep counting, rest timers and complications.
- Parent summary
- A weekly email or private link with numbers only — never what you wrote.
- Siri & Shortcuts
- Start a workout, check in or hear today's plan without opening the app.
Your season, planned around you.
Free to download. The check-in, your plan, every kind of workout, the Watch app and daily lessons stay free.