iPhone and Apple Watch
Strathlon builds your workout plan, sets a nutrition plan that follows it and tracks your progress, fitted around your sport if you play one.
A built-in AI coach‡ knows your workout plan, your food and your Apple Health data*, so its advice fits you.
Our founder, Chanaka, went from 82.7 kg to 76.3 kg using just his own app, and his wife has lost 10 kg.¶ Read our story
How it fits together
It reads your workout plan, your food and your health*, and uses all of it to help you reach your goal.
Your goal
Your sport
Choose yours from 42 sports. Your workouts and your food then fit around your match days, practice days and season, and your AI coach‡ knows all of it.
Your gym plan works around your match and practice days while you’re in season and adds exercises chosen for your sport†.
Sport days and match days get their own calorie and carb targets, so you fuel for the day you’ve actually got.
It knows your sport and your match days, so you can ask what to eat before Saturday’s game‡. Every sport also has its own training and fuelling guide on this site, each with its references.
Your workout plan
Tell Strathlon your level, the days you can train and the kit you have, and it builds your workout plan. It moves in stages: ease in, build up, peak, then keep it going. Your goal sets your calories and protein. Play a sport? Your gym days fit around your matches and your season. Every session shows how long it takes, what it should burn and the heart rate to aim for, and every exercise its sets and reps.
How your workout plan is built
In the gym, on your wrist
Tick off a set and your rest timer starts by itself, on your phone and on your wrist. Next time, your weights are already filled in. Your Apple Watch shows your heart rate and calories as you go, and saves the session to Apple Health as a workout*. Your watch can run the session: finish a set, skip a rest or pause, right from your wrist.‡
Strathlon on Apple Watch
Your nutrition plan
Every day gets its own food targets, set from your latest weigh-in. Training days get more, rest days less, and if you play a sport, practice and match days get their own. Your AI coach writes a day of meals for each, around the foods you like. Turn it into a shopping list, and get supplement tips for each kind of day.‡
Food and calorie tracking
Snap your plate, a barcode‖ or a nutrition label, or just tell the coach what you ate‡. You can also type in the day’s calories, or tap a food you eat often. Then watch your protein, carbs and fat fill up against today’s target. Each day shows what you ate, what you burned and the difference, next to your weigh-in and your sessions.
Logging food
Photograph a meal and the AI coach estimates its calories, protein, carbs and fat. Add it to your log in one tap, or just tell the coach what you ate.‡
A barcode in the shot is looked up in a public food database, straight from your phone. Photograph the nutrition label and the figures come off the pack in your hand.‡
Ask the AI coach to plan a day's meals and add them to your day, then turn that day into a shopping list. Foods you've told it to avoid stay off the plan.‡
Rest days, gym days, sport days, match days and double days (gym and sport on the same day) each get their own calorie target, from your latest weigh-in.
Your progress
A score from 0 to 100 shows how ready you are to train, from your sleep, resting heart rate and recovery, and it works with any Apple Watch. See how often you train, how much you lift, how your strength and fitness are moving and where your weight is heading. Your walks, runs, swims and rides from Apple Health* are compared like for like, so the app can tell you when your usual walk is the same pace at a lower heart rate than a month ago.
Understanding your stats
AI coach
Ask about today's session, this week or what to eat.‡ It answers from your own workout plan and targets, your logged food and your Apple Health readings*. The app shows you exactly what it can see.
What the coach can see
Ask about today's session, this week or what to eat. Your workout plan, targets and food log are already in front of it.‡
Ate part of a meal? Describe or photograph what's left and the coach adjusts it item by item, so your log matches your plate.‡
Want to know how a feature works? Ask your coach. It knows the app inside out and walks you through it, with a link to the full user guide.‡
Strathlon predicts how your weight should move from what you ate and burned*. Your coach compares that with your scale and explains what's driving the difference.‡
Photograph your plate, tap Analyse Photo and add the calorie and macro estimate to your log in one tap.‡
Tell the coach a logged meal was different and it asks whether to replace it or add to it, then updates your log so every total stays accurate.‡
Photograph the dumbbell, the plate or the machine's display and the weight is filled in for you.‡
Training, rest or match day: every meal plan is built to that day's calorie, protein, carb and fat targets, and checked against them before it's saved.‡
Your coach knows every day of your week, from gym sessions to match days, with each day's calorie target. Ask what to eat before Saturday's match.‡
A written review of your sessions, rest and food, plus active burn, energy balance and sleep*.‡
Tap ‘Ask the coach about this’ on a sleep, strength or resting heart rate* chart and your coach explains the numbers for the range on screen.‡
Beyond your profile and plan, it picks things up as you chat: a favourite snack, the foods you prefer, the kit your gym has. It adapts to you every day.‡
Planned breakfast and lunch already? Your coach writes the rest of the day's meals, with recipes, sized to the calories, protein and carbs you have left, then turns them into a shopping list.‡
Your coach sees every set you log. When a lift levels off, it suggests a lighter week or a fresh variation to get you moving again.‡
Your cycle
Log your period in Apple Health and Strathlon reads it on your phone§, then adds short notes where they help: on your Plan, your Nutrition tab and your weight. You choose which parts to switch on, and what, if anything, your AI coach is told.
A note on your Plan tab for where you are in your cycle: train by feel in the days around your period, and push your harder sessions in the rest of your cycle if you feel good. It only suggests. Your sets, reps and weights stay as programmed.
Tips on your Nutrition tab for eating around your period, and a reminder that appetite often rises in the days before it. Switch on the pre-period ease and your calorie target goes up by about 100 kcal in the days before and during your period.
Your logged period days are shaded on your weight chart. Near your period, once you've weighed in on enough period days, a Progress tile shows how much higher your own scale tends to read on them, so a bump of water weight reads as exactly that.
Strathlon keeps your period dates, flow, symptoms and history private. Your AI coach‡ hears about your cycle through two switches you choose: one shares a general phase word such as “pre-menstrual”, the other shares your eased calorie target with a note that it was adjusted.
Training with your cycle Nutrition across your cycle Women who lift Menstrual cycle and training What each switch does User guide: health and cycle
Built with your privacy in mind
Download the app and start training. Readings from Apple Health reach the coach only when you turn on the switch for them. The safety details you type in yourself (allergies, conditions, medications, pregnancy) always go with your messages so its advice stays safe. The app shows you exactly what your coach can see.
Read the privacy policyBacked by research and science
A dedicated training guide and fuelling guide for each of the 42 sports and for gym training, drawn from years of published research, and each one lists its sources. Plus 23 guides on protein, recovery, your cycle, supplements and fat loss, and 16 pages on the stats the app shows you.
Browse the guidesStrathlon is one app for fitness, nutrition, health and sport on iPhone and Apple Watch. It builds your workout plan and a nutrition plan that follows it, both fitted around your sport if you play one, tracks your progress, and its built-in AI coach gives you tailored guidance and advice.‡
Your workout plan runs in phases set for your level, in the gym, at home or both, and every kind of day (gym, rest, sport practice, match or a double day) gets its own calorie and macro targets for your goal. Add a sport (there are 42 to choose from) and your gym sessions are placed around its match and practice days and its season. You log your food, your sets and your weight in the app, your Apple Watch shows your heart rate and burn as you train, and your Apple Health readings* feed a readiness score and progress tiles.
Anyone aged 16 or over with an iPhone who wants a workout plan and eating targets that fit together, whether the aim is losing fat, building muscle, general fitness or getting better at a sport. There are beginner, intermediate and advanced levels, workout plans for the gym, for home or both, and sessions adapted around eight common injury areas, such as knees, shoulders and the lower back. Playing a sport is optional.
Yes. The iPhone app runs your workout plan, your sessions and rest timers, your calorie and macro targets, the food tracker and the AI coach. An Apple Watch adds live heart rate and burn on your wrist during a session and saves the session to Apple Health as a workout. The readiness score uses your sleep and resting heart rate from Apple Health, which need a watch or another device that records them there, and your heart-rate recovery between sets when you train with Strathlon on an Apple Watch. The AI coach comes with the Strathlon subscription, and the watch saves workouts to Apple Health once you allow it.
Yes, if you play one. Choose from 42 sports and set your match and practice days. Your gym sessions are placed around them, the sessions that spare the muscles your sport works go first to the days you do both, and practice days and match days get their own calorie and carb targets. Out of season, the sport drops off your week and comes back when its season starts. Choose Sports Performance as one of your goals and your gym sessions also add exercises for your sport, for every sport except walking, Pilates, yoga and barre.
Yes, as much as you'd like it to. Log your period in Apple Health, allow Strathlon to read it, and the app adds short notes for where you are in your cycle on your Plan, your Nutrition tab and your Progress tab. Optional switches add about 100 kcal to your calorie target in the days before and during your period, or tell your AI coach a general phase word. Strathlon keeps your period dates, flow, symptoms and history private.
Record a pregnancy and your Plan tab shows the UK Chief Medical Officers' and NHS activity guidance, with the source named against every line. Your calories stay at what you burn, and your meals, weight and activity keep logging as usual. Your midwife's or GP's guidance always comes first.
Strathlon's own planner builds your workout plan from your level, schedule and sport, and sets your daily targets for your goal, using established formulas such as Mifflin-St Jeor and Katch-McArdle for your energy needs. The AI coach works alongside it: it answers from your workout plan, your targets and your food log, logs meals from a photo or a description, and writes meal plans and a weekly or monthly review. It runs on Anthropic's Claude. The AI coach comes with the Strathlon subscription, and it reads your Apple Health readings only when “Share my health data with the AI coach” is on.
Strathlon brings together in one app the jobs people often split between a food tracker, a workout app and a health and recovery app: a workout plan in phases, food logging against calorie and macro targets, and your Apple Health readings, readiness score and progress. It also connects them. Your calorie targets are planned day by day around your training and, if you play a sport, around its match and practice days, and one AI coach sees your workout plan, your targets and your food log when it answers. The AI coach comes with the Strathlon subscription.
It blends three words: Strength, Athletics and Longevity. Strength is the training at its core, Athletics is the layer for your sport if you play one, and Longevity is the aim: training and eating in a way that holds up for years.
Why we built it: our story Your workout plan, nutrition plan and progress in one app
Your workout plan, your food, your health and an AI coach that knows all three.
Scan with your iPhone camera
Apple Health: Strathlon reads your Apple Health data, and saves the food you log in it (calories, protein, carbs and fat) to Apple Health, only with the permissions you grant, and your Apple Watch saves workouts to Apple Health only with your permission. Your AI coach uses your Health readings only if you switch on “Share my health data with the AI coach”. You control all of these at any time.
Sport-specific gym exercises are added when Sports Performance is one of your goals.
The AI coach and the features it runs (food logging from a photo, barcode or label, meal plans and the weekly or monthly review), supplement guidance, the shopping list, reading a weight from a photo and running a session hands-free from your Apple Watch come with the Strathlon subscription, which starts with a 14-day free trial if you haven't had one. Sessions start on your iPhone.
Cycle-aware features use the periods you log in Apple Health, which Strathlon reads only with the permission you grant. Cycle-aware insights starts switched on; the pre-period ease, the stronger training suggestion and sharing your phase with the AI coach start switched off, ready for you to choose in Settings → Cycle-aware insights. On a profile that records testosterone therapy they all start switched off, with an “I still menstruate” switch to turn them on. Everything here is an estimate and general information; for medical advice, talk to your GP.
Barcodes are looked up in Open Food Facts, a free public database of UK and worldwide products.
Our own results from following our Strathlon plans, weighed and logged in the app. Results vary from person to person.
