Force

FORCE is the training intelligence app for serious lifters. It answers the question that matters: what should I do next? Log every set with a live session timer and rest tracking. See muscle-by-muscle recovery with time-to-full-recovery estimates. Get AI coaching backed by your actual training data — recovery state, fatigue signals, performance trends, and program context — not generic motivation.

WORKOUT LOGGING • Real-time session tracking with rest timer and live coach cues • Set, rep, weight, RIR, and time-under-tension logging • 1RM calculation and live PR detection • Log past workouts and mark rest days • Save and reuse workout templates • Apple Watch logging from the wrist

RECOVERY & COACH • Per-muscle recovery percentages and time-to-ready • Interactive body map for full recovery overview • Systemic fatigue and whole-body readiness (Pro) • Training state classifier — normal, plateau, fatigue suspected, deload recommended • Deload prescriptions with in-workout set and load caps • Post-session scoring and diagnosis

TRAINING PROGRAMS • AI hypertrophy program generator with 90-day volume simulation • Multi-day split builder with exercise assignment • Dynamic program repair — reshapes today's session around recovery, missed days, and fatigue (Pro) • Coach Guided workouts — best trainable session for today, independent of program (Pro) • Program health alerts and proactive advisories

NUTRITION • TDEE estimation — formula-based, then calibrated from your actual weight and intake trends • Phase macros for muscle gain, fat loss, and maintenance • Food logging with USDA catalog search • AI photo food analysis (Pro+) • Hydration tracking and supplement regimen with adherence • Nutrition coach with consistency, protein, and calorie adherence cards

BODY & SLEEP • Weight, tape measurements, and Navy body fat estimates • Body composition trends tied to training • Sleep tracking — HealthKit/Health Connect, phone-based motion + audio tracker, or manual • Sleep debt, target bedtime, and smart alarm with circadian timing (Pro)

ANALYTICS • Volume analysis by muscle group with research-backed target ranges • Per-exercise 1RM progression and overload trends • Personal records hall of fame • Weekly muscle volume reports (Pro) • Workout heart rate analysis (Pro)

AI COACH • Persistent coach chat with streaming responses • 25+ workout tools and 15 nutrition tools — inspect data, suggest actions, and confirm before making changes • Destructive actions require your approval in-app • Context-aware: training history, recovery, nutrition, sleep, and research-backed RAG

FREE FOREVER: Workout logging, recovery tracking, 1 program, 3 templates, 4-week volume history, 30-day 1RM history, rest days.

PRO: Coach overview, dynamic program repair, coach guided workouts, recovery recommendations, full exercise statistics, 104-week volume history, weekly reports, heart rate reports, nutrition coach, sleep smart alarm, unlimited templates, 50 programs, and 5 AI coach messages per month.

PRO+: Everything in Pro, plus fitness AI chat (100 messages/day), nutrition AI photo scan and chat, and in-workout coach FAB.