Your coach · reads your night, takes your notes
A coach that read your sleep before you woke up.
It checks last night's sleep, HRV and resting heart rate and rewrites today's session before your alarm. Then it keeps listening — tell it your day changed, or that you can't cook twice this week, and the training and the meals change with you.
No forms. Just say it.
"Swap Thursday to upper body." "No gym today — give me 20 minutes at home." One message, and the plan changes.
Say it once.
Hate cilantro? Shoulder acting up? Your coach keeps track — what you asked it to avoid never shows up again.
Training and meals, together.
Both come from the same brain, so a change on one side updates the other instead of leaving you to reconcile them.
Every morning · no input
The whole loop runs before you're awake
Your watch records
Duration, stages and overnight heart rate. You do nothing.
Last night is read
ForgeForm pulls the night from Apple Health and compares it to your own 14-day baseline.
One honest number
Sleep debt, HRV trend and resting HR resolve into one score — measured against you, not a population average.
The plan changes
Sets, loads and exercise order shift. 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 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.
Sleep duration & debt
HealthKitRolling debt over three nights, not just last night — one short night is noise, three is a pattern.
Deep & REM proportion
HealthKitEight hours of broken sleep isn't eight hours. Stage quality separates the two.
HRV trend
HealthKitA sustained drop against your baseline is the earliest honest signal that load is outrunning recovery.
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.
What actually changes
Adaptation you can predict
Every readiness band maps to specific, visible changes — never a vague "take it easy today."
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.
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.
Protect the week
HRV down, resting HR up. Volume is cut, the session shortened, and the intensity work deferred — not deleted.
You're always in control — one tap keeps your original session if you'd rather push through.
Included · no separate subscription
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 — 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.
Squad · optional, off by default
Train with your friends around one fire
Everyone's week feeds the same campfire — it burns brighter when the group shows up. And because scoring is fair by design, your gym-rat friend and your mother can play on the same squad.
Effort, not kilos
Your score is the share of your own plan you completed — a beginner's walk counts like a lifter's heavy session. Nobody wins by being stronger, only by showing up.
One goal, ends Sunday
Keep the fire lit five days straight, or race a friendly duo inside your squad. Finish the quest and the whole squad earns a streak freeze.
Bring people back, kindly
When someone goes quiet, the squad sees one gentle card — one tap sends a nudge and a 10-minute comeback workout. No pile-ons, ever.
The week, told back to you
Every Sunday your coach writes the squad's story — who carried, who came back, and what's next. Finished quests become shareable cards.
Squad vs. squad, five tiers
Weekly seasons against squads at your level — top two rise, bottom two drop, every Sunday. Matched by effort, never by demographics.
The method
Why adapting to recovery beats grinding through it
Adaptation 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.
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. Keep going with a monthly or annual subscription through the App Store — cancel any time.
First 500 get founding-member pricing for life.
Training with friends? Get your whole squad on the list — squads start together at launch.