Your season, built in phases.
A phased plan up to your event date, or a full 52-week season. Every day it adapts to how you slept. Sport science and an AI coach on your phone.
Coming soon to the App Store and Google Play
See how it worksSubscription through the App Store or Google Play. Reads your sleep and workouts from Apple Health.
Not a routine. A macrocycle.
Every bar is a week; every block, a day. FitIQ spreads the volume and intensity of every session, from day one to your event.
Phase 1 · Foundation
Base first.
Half of the training time: aerobic capacity, technique and load tolerance, in blocks that end with a deload week.
Weeks 1–26
Phase 2 · Capacity
More load, in blocks.
20% of the time. Volume rises progressively to widen what you can train.
Weeks 27–36
Phase 3 · Intensification
Less volume, more intent.
Another 20%. Intensity climbs to turn that base into performance.
Weeks 37–46
It adapts to how you respond.
You slept five hours. Your daily score drops into the red zone, and today’s session comes down in volume and intensity before you start. At the end of every block, FitIQ reviews how it went and decides where the next block’s deloads go.
Sleep comes from Apple Health. From 4 to 9 hours, every hour adds to the score; below 40 out of 100, the session adjusts. Without sleep data, the plan stays as it is.
Phase 4 · Specialization
More and more like your event.
Two to four weeks where sessions turn specific: your race, your lift, your meet.
Weeks 47–50
Phase 5 · Taper
Arrive fresh on the day.
Volume drops and intensity holds, so you arrive fresh for your event.
Weeks 51–52
Sample computed by the FitIQ engine: 52 weeks to an event. Without an event, the plan moves in 4 to 6 week blocks.
Sport science, not guesswork.
Phases, loads and deloads come from a periodization model with cited sources: acute and chronic load, training stress balance (TSB) and acute:chronic workload ratio (ACWR).
With the Ponce family: licensed sports coaches, specialists in swimming and water polo.
| Workout app | Personal trainer | FitIQ | |
|---|---|---|---|
| Phased plan to your goal | remove | check | check |
| Adapts to your sleep and recovery | remove | If you tell them | Every day |
| Reads workouts from your watch | Sometimes | remove | check |
| Available | Always | By appointment | Always |
Your plan, always in your pocket.
- AssessmentGoal, event, experience, health and your Apple Health data.
- Your macrocyclePhases, weeks and sessions, ready to start.
- Train and adaptLog sets, RPE and rest; the plan responds to how you show up.
Your watch already trains with you.
If your watch saves your workouts and sleep to Apple Health, FitIQ reads them. It logs your workouts even when it did not plan them, and links them to your plan.
- Reads Apple HealthSleep, resting heart rate, workouts and VO2 max.
- Writes to Apple HealthEvery session you finish, with your permission.
- Send to watchSchedules your run, ride and swim sessions in the Apple Watch Workout app.
- AndroidSaves every finished session to Health Connect.
Start your season.
Take the assessment and get your full plan on your phone.
Coming soon to the App Store and Google Play
Subscription through the App Store or Google Play. Cancel anytime from your phone’s settings.