Help & FAQ

Open FIT in Chrome, then tap the three-dot menu in the top-right and select "Add to Home screen". You may also see an install banner appear automatically at the bottom of the screen.

FIT sends three types of notifications:

• Session reminders — sent before a scheduled session so you're ready to go.
• Check-in prompts — sent after a session so you can log how it felt.
• Daily readiness reminders — a morning prompt to log your energy, sleep, and soreness.

You can turn each type on or off individually in your Profile settings.

Push notifications require the app to be installed on your home screen (iOS) or notification permission to be granted in Chrome (Android/desktop).

If you enabled notifications but aren't receiving them, try opening the app — FIT will automatically re-register your device.

FIT picks sessions based on several factors, all grounded in sport science:

• Your sport — a soccer player gets S&C programming designed for the demands of their sport (sprint work, lower-body strength, plyometrics). A general fitness user gets balanced conditioning and strength.
• Your season phase — offseason focuses on building strength and capacity; in-season shifts to maintenance and fatigue management; preseason bridges the two with sport-specific conversion work.
• Your training state — FIT tracks your acute (7-day) vs. chronic (28-day) workload ratio (ACWR). If your recent training load is well below your capacity, sessions get harder. If it's spiking, FIT pulls back to protect against overload.
• Your availability — sessions are only placed in time windows you've said you're free.
• Your readiness — daily check-ins and RPE history feed into session intensity. A high-readiness day after a rest day unlocks harder work; a fatigued day triggers recovery.
• Your preferences — sessions you've rated positively are prioritized; sessions you've disliked are deprioritized (but never excluded entirely).
• Equipment — if you have gym access, FIT uses barbell and dumbbell programming. Without it, you get effective bodyweight alternatives.

No — sessions per week is the number of additional sessions FIT plans on top of your recurring commitments. If you've set 3 sessions per week and you have a weekly futsal game on Thursday, FIT plans 3 additional training sessions around it for a total of 4.

If you're finding the total volume too high or too low, adjust your sessions-per-week target in Plan settings.

Auto-planned sessions are created by FIT's planning engine. They can be replaced or rescheduled when the plan adapts.

Manual sessions are ones you add yourself. FIT never moves or deletes manual sessions when replanning.

Recurring commitments (games, classes) are also protected — FIT plans around them and never removes them.

Yes. Tap any empty slot in the week view to add a manual session. Choose a category, time, and duration. Manual sessions count toward your total load but are never touched by the auto-planner.

RPE stands for Rate of Perceived Exertion — a simple 1–10 scale for how hard a session felt overall, not just your heart rate.

FIT uses your RPE ratings to adapt upcoming sessions in real time:

• RPE 8-9 — next 1-2 sessions are reduced in duration or intensity by ~20%.
• RPE 9+ — the following session becomes a recovery session.
• RPE 5 or below — FIT gently increases the next session to keep you progressing. The size of the increase depends on your overall training state — athletes with room to grow get a bigger bump.

These adjustments also factor in your training state (ACWR). If your 7-day load is already elevated relative to your 4-week average, FIT is more conservative with increases. If you're undertrained, it's more aggressive.

After completing a session, you can rate it as Liked, It was fine, or Not for me. This is completely optional.

Over time, FIT uses your ratings to prefer sessions you enjoy and deprioritize ones you don't — without ever fully excluding them. If a disliked session is the only one that fits your current constraints, FIT will still use it.

Ratings older than 90 days are automatically ignored so your preferences can evolve.

The daily check-in (optional) lets you log your energy, soreness, sleep quality, and stress level each morning. FIT uses this to calculate a readiness score and can use it to adjust session intensity on high-fatigue days.

You don't have to complete it every day — even occasional check-ins give FIT useful signals.

FIT responds differently depending on why you skipped:

• Schedule conflict, travel, or weather — FIT tries to replace the session later in the week.
• Fatigue or illness — FIT reduces the load on upcoming sessions to help you recover.
• Injury — upcoming sessions are lightened; FIT avoids high-load work until you're back.
• Motivation — no automatic change. FIT marks it as a missed session.

Skips due to schedule conflicts or travel don't break your consistency streak. True misses (motivation, unexcused) do.

Your streak is based on daily check-ins, not completed sessions — so skipping a session doesn't automatically break it. As long as you submit a daily check-in each day, your streak continues regardless of what happened with your training.

That said, skips do affect your consistency score. Skipping due to a scheduling conflict, travel, or weather is treated as a neutral miss and doesn't count against consistency. Skipping due to low motivation counts as a true miss.

FIT provides a personal calendar feed in .ics format that syncs automatically with any calendar app.

Finding your feed URL: your personal calendar URL is available in your profile settings. It includes a private token unique to your account — keep it private.

Apple Calendar:

1. Open Calendar on Mac → File → New Calendar Subscription.
2. Paste your FIT calendar URL.
3. Set the refresh frequency to "Every hour" or "Every day".

Google Calendar:

1. Open Google Calendar → Settings → Add calendar → From URL.
2. Paste your FIT calendar URL and click "Add calendar".

Note: Google Calendar only refreshes external subscriptions every 12–24 hours.

Scheduled sessions appear in the feed — auto-planned sessions and manual sessions. Completed and skipped sessions are not included.

Recurring commitments (games, classes) are excluded by default to avoid duplicating events you likely already have in your personal calendar. You can turn them on in Profile settings under "Include recurring commitments in calendar export".

A household is a group of people who share one FIT subscription — for example, a family where a parent and child each have their own training plans. Each member has a completely independent profile, sport, availability, and plan. You simply share the billing.

Your household name appears in the top-right of the app so you always know which account you're in.

Only the household owner can send invitations.

1. Open the menu in the top-right corner and tap Manage household.
2. Scroll to the Invite someone form at the bottom.
3. Enter their email address and tap Send invite.

They'll receive an email with a link to create their own account. When they sign up using that link, they join your household automatically.

No. Each member's training plan, check-ins, and sessions are private to them. Being in the same household only means you share a subscription — it doesn't give anyone else access to your data.

Pending invitations are listed in the Manage household page (visible to the household owner). You can revoke an invitation if the email was wrong or no longer needed.

Invitation links expire after 7 days. If the link expires, send a new invitation from the same page.

FIT uses the Acute:Chronic Workload Ratio (ACWR) framework to individualize session intensity. This compares your recent 7-day training load against your rolling 28-day average.

• ACWR 0.8-1.3 (sweet spot) — you're training at a sustainable rate. FIT maintains current intensity.
• ACWR below 0.8 (undertrained) — you have capacity to handle more. FIT selects harder templates to help you build fitness.
• ACWR above 1.3 (load spike) — your recent training has jumped relative to what you're used to. FIT eases off to reduce injury risk.

This approach is grounded in research by Gabbett (2016) and Hulin et al. (2014), widely used in professional sport to manage athlete workload.

The result is that FIT doesn't apply the same plan to every athlete — two users with identical sports and schedules will get different intensities based on their individual training histories.

Adaptation happens during recovery, not during training. After a hard session, your body needs 24-48 hours to repair muscle tissue and replenish glycogen. A second hard session before recovery is complete doesn't drive additional adaptation — it just adds fatigue.

FIT's planner scores each available day based on what came before and what's coming next, ensuring hard sessions are spaced appropriately. If you check in feeling great after a hard day, FIT can unlock another challenging session — but only when your readiness supports it.

Different sports have different physiological demands, and FIT's templates reflect real strength & conditioning programming:

• Soccer — balanced mix of conditioning (aerobic base + high-intensity intervals), lower-body strength (squats, RDLs), plyometrics, sprint & agility work, and prehab (FIFA 11+, Nordics).
• Hockey & team sports — similar balance with sport-specific power and speed demands.
• Endurance sports — conditioning dominates with strength for injury prevention.
• General fitness — a balanced mix of conditioning and strength without sport-specific demands.

Templates include real exercises with sets, reps, and intensities based on NSCA guidelines and periodization principles (Bompa & Buzzichelli).

Competitive athletes don't train the same way year-round. FIT uses four season phases based on periodization science:

• Offseason — no games. Heavy on building strength (2-3x/week), conditioning, and power. This is when you build the engine.
• Preseason — preparing for competition. Strength shifts to maintenance, conditioning becomes more sport-specific (HIIT, repeated sprint ability), and speed/power work increases.
• In-season — games and practices are the priority. Strength maintenance (1x/week), minimal extra conditioning (games provide this), and recovery/prehab to manage fatigue.
• Transition — season just ended. Active rest with light conditioning, mobility, and recovery. No heavy lifting.

You can set your current season phase in your training preferences. FIT selects templates appropriate for your phase and adjusts the balance of session categories accordingly.

FIT organizes sessions into six categories aligned with strength & conditioning terminology:

• Conditioning — aerobic and anaerobic fitness (runs, intervals, threshold work).
• Strength — resistance training (squats, deadlifts, presses — barbell, dumbbell, or bodyweight depending on your equipment).
• Power — explosive movements (plyometrics, Olympic lift derivatives, med ball work).
• Speed — sprint mechanics, acceleration, change of direction, and agility.
• Mobility — joint range of motion, foam rolling, dynamic flexibility.
• Recovery — active recovery, prehab exercises, light movement to promote adaptation.