HIGH READINESS 80–100
Push it
Slept well, HRV steady, resting HR normal. You get an extra top set on the main lift and a small load bump where the plan called for it.
SLEEP-AWARE STRENGTH TRAINING · iOS · BETA
Last night already decided today's training.
You don't grow in the gym — you grow while you sleep. ForgeForm reads your sleep, HRV and resting heart rate from Apple Health the moment you wake, scores your readiness, and rewrites today's session before your alarm stops ringing.
Reads your recovery data through Apple Health.
- Apple Watch supported
- Oura Ring, Whoop & Garmin coming soon PRO
TUE · 06:12 SYNCED
61 READY
Moderate recovery
You slept 5h48 with low REM. I've cut today's top sets and moved the heavy squat to Thursday.
SLEEP 5h48 −1h12
HRV 42 −18%
RESTING HR 58 +4
REM 0h51 low
Today's volume reduced 18% applied automatically at 06:12
EXAMPLE SCREEN · NOT A RESULT CLAIM
The whole loop runs before you're awake
EVERY MORNING · NO INPUT-
23:40 · You sleep
Your watch or ring records duration, stages and overnight heart rate. You do nothing.
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06:11 · Health syncs
ForgeForm wakes, pulls last night from Apple Health and compares it to your own 14-day baseline.
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06:12 · Readiness scored
Sleep debt, HRV trend and resting HR resolve into one number — measured against you, not a population average.
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06:12 · Today is rewritten
Sets, loads and exercise order change. The heavy work moves to the day you can actually do it.
No morning questionnaire. No “how do you feel today, 1–10?” — the data already answered.
What actually changes
MBFIT PROAdaptation you can predict. Every readiness band maps to specific, visible changes — never a vague “take it easy today.”
MODERATE READINESS 50–79
Trim and reorder
One short night. One fewer top set, accessory volume held, and the heavy squat slides to Thursday when you can repay it.
LOW READINESS 0–49
Protect the week
HRV down, resting HR up. Volume is cut, the session is shortened, and the intensity work is deferred — not deleted.
You're always in control — one tap keeps your original session if you'd rather push through.
WHAT IT READS
Four signals, compared to your own baseline
Absolute numbers mean little across people. What matters is the deviation from your own fourteen-day normal — that's what ForgeForm tracks.
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Sleep duration & debt
HEALTHKITRolling debt over three nights, not just last night — one short night is noise, three is a pattern.
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Deep & REM proportion
HEALTHKITEight hours of broken sleep isn't eight hours. Stage quality separates the two.
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HRV trend
HEALTHKITA sustained drop against your baseline is the earliest honest signal that load is outrunning recovery.
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Resting heart rate
HEALTHKITElevated overnight HR catches illness and under-recovery that sleep hours alone miss.
Health data is read on your device and never sold or shared. Revoke access in Apple Health at any time.
Client photography slot — early morning, checking the watch before training.
AND WHEN YOU'RE HUNGRY
The plan you eat adapts too
Training is only half of recovery. ForgeForm builds your week of meals around the same goal as your training — with recipes, macros and a shopping list you'll actually use.
A full week of meals
Built to your calories, dietary pattern, allergies, budget and how much time you have to cook — not a generic template.
Macros that follow the training
Targets shift with your goal and your week, so nutrition and lifting pull in the same direction instead of fighting each other.
Recipes and a shopping list
Every meal comes with a short recipe and a consolidated weekly list, grouped by aisle. Log what you ate in a tap.
Meal planning is part of the app — no separate subscription.
Why adapting to recovery beats grinding through it
THE METHODAdaptation happens in recovery
Training is the stimulus; the rebuild happens while you sleep. Under-recover and the same session produces less.
Hard days need to be genuinely hard
Backing off on a poor day protects the heavy day. Adaptive plans put maximal effort where it can be repaid.
Fatigue masks fitness
A bad session under fatigue isn't lost strength. Reading recovery stops you rewriting the program over a bad night.
Consistency compounds
A slightly easier session you finish beats the hard one you skip. Adaptation keeps the streak alive.
SQUAD
You can also train with four friends around one fire.
Everyone's week feeds the same campfire — it burns brighter when the group shows up. Optional, off by default.
From the beta
AWAITING YOUR REAL QUOTESQuote to source: someone who backed off on a bad-sleep day and came back stronger.
Name · device they use
Quote to source: someone learning to trust the readiness score over how they think they feel.
Name · device they use
Quote to source: someone who trained consistently for the first time because the plan flexed.
Name · device they use
FREE TO START
Stop training yesterday's plan.
One plan free, no card. Connect Apple Health and it starts adapting to your sleep from the first morning.
First 500 get founding-member pricing for life.