Choose 15, 30, 45, 60, 90 or 120 minutes. Short sessions cover more muscle groups with fewer sets. Long sessions get full volume and a proper warm-up.

Pick a saved equipment profile, or make your own for the hotel gym. Exercises are filtered to what you can actually use.

Suggestions treat a barbell squat and a lateral raise differently. Jumps are a share of working weight and depend on how long you've been progressing on that specific lift.

Sleep, recovery and your calorie trend nudge how confident a suggestion is. Sets logged late in a session are read with that fatigue in mind.

• Table layout with previous performance beside each set
• Warm-up, working, drop and failure sets
• Supersets with colour-matched cards, alternating or sequential
• Timed sets for planks and holds
• Rest timer with a push notification when the app is in the background
• Works offline and syncs when you're back online
• A typo guard that asks "did you mean 60.1 kg?" before saving 601

Set strength, body composition, cardio, injury and habit goals. Progress is calculated from your logs. Strength goals compare estimated one-rep max, so "bench 50 kg for 8" is judged fairly against what you've lifted.

You can also set weekly set-volume targets per muscle and choose whether each is about volume or progressive overload.

A routine personal best gets an inline PB badge. A milestone gets a burst on that set. A goal reaching 100% gets the biggest moment in the app. A same-weight-but-easier set is recognised too, because it's progress.

A story-style review of four to six cards, chosen by what mattered that week. Tap through in under a minute, or open the full written breakdown.

Tick off a set and your rest timer starts automatically, right under the exercise you just finished.

Your coach suggests a rest time for every exercise. Change it any time, from no rest up to 4 minutes. Tap +30s for a longer breather, or Skip to go straight into your next set.

In a superset, the timer tells you which exercise is coming up. It changes colour for the final 10 seconds, and your phone buzzes when rest is over.

The countdown shows on your Lock Screen and in the Dynamic Island. Even with your phone locked, you get a "Rest complete" alert telling you which exercise is next. Your Apple Watch shows the same countdown, with Skip and +30 buttons and a tap on your wrist when it's time to go.

Planks, hollow holds and stretches get their own countdown. Press play, hold, and the set logs itself when time's up.

See how long you've been training on your phone and your watch. If a session is left open for hours, PixelPT closes it at the time you were last active, so your history stays accurate.

Tap "Start Recommended" for today's planned session, or "Start Blank Workout" to do your own thing. Your phone sets everything up for you, and offers to open the session on your watch with a single tap.

The watch follows your workout automatically, supersets included, and jumps to whichever set you're on. See what you did last time ("prev 80 kg x 8") so you know what to beat.

Turn the Crown to change the weight in 2.5 kg steps, or the reps, then tap the tick to log the set. Add extra sets, mark warm-up, drop or failure sets, and undo a set you logged by mistake.

Elapsed time, heart rate, calories burned, sets done and total volume lifted, with the rest timer and hold timer on your wrist.

One tap finishes your workout. Discard asks you to confirm first. Every session is recorded in Apple Health as a workout, so it counts towards your Activity rings.

Wear your Apple Watch and your heart rate shows live on your wrist and your phone. Each set you log records your peak and average, plus how high it still was when you started the set.

PixelPT checks whether your heart rate came back down properly during each rest. It compares against a target based on your age from Apple Health, or against your own peak for the day if your age isn't shared.

At the end of the session you get your peak and average heart rate, a chart of every set, and a plain-English verdict: either that cardio doesn't look like the limiter today, or a heads-up when it was.

If your heart rate keeps failing to recover across several sessions, your coach tells you and leans towards lower-intensity work.

Resting heart rate, HRV and VO2 max from your Apple Watch feed a daily readiness check. If your resting heart rate is up or your sleep is short, your coach lowers the intensity for the day.

Track runs, rides and walks with GPS. PixelPT records your distance, time and pace as you go, and saves every outdoor session with your route on a map.

Choose a cardio day and your coach builds it from running, cycling, rowing, swimming, walking and HIIT. Or add a short cardio finisher to the end of any session.

Cardio is part of your training rotation, and your coach makes sure it doesn't crowd out strength work you're overdue on. It sits alongside strength, sleep and recovery in your weekly review.

Set a faster 5k or a longer distance. Your logged runs and rides count towards it, and your goals help shape which sessions your coach suggests.

The more cardio you do, the more carbs PixelPT makes sure you're eating to fuel it, with a warning if your own macro choices drop too low. Knee and hip injuries are flagged before a cardio session.

Search a large food catalogue, scan a barcode, or quick-add calories and macros. Your most used amounts are remembered.

Daily weight is smoothed so a salty dinner or a hard leg day doesn't read as fat gain. You see the direction of travel, not the noise.

Formulas start the estimate. As you log, PixelPT works out your real expenditure from intake and weight change, and leans on that more with every clean week.

Protein is the anchor, fat is a floor, and carbs flex around training. When the trend differs from the plan, the target adjusts. Lifestyle context such as alcohol, sleep and travel is considered before blaming your metabolism.

Each is a distinct mode with its own rules. Reverse dieting is framed as a structured return to maintenance, because the evidence for it as "metabolic repair" is thin. Here's what the research says.

Each week your check-in looks at what actually happened and adjusts your targets to match your real results.

Your nutrition knows about your training. Add more cardio and your carbs rise to match, so you're fuelled for the work you're doing.

Calculated targets respect an energy-availability floor, and rate-of-change advice tightens as you get leaner. You choose your pace and we show you the guidance, we don't gamify it.

Record each injury with location and severity. Active injuries are pulled into every session plan, and resolved ones drop out automatically.

A short check at the end of a session captures pain level, what triggered it and what helped. Over time that becomes a pattern, not a vague memory.

Ask for an analysis and you get likely contributing factors, affected muscle chains, a trend, and a rehab protocol with where to feel each movement and how to do it. High-priority rehab work is added to your sessions.

Felt a twinge during a set, or woke up sore? Flag pain mid-workout or any time outside a session. Serious injuries are kept out of your sessions entirely, and milder ones are trained gently.

Your most important rehab exercises are added to your sessions for you, so recovery happens while you train. Analysis takes about 15 seconds and includes exercises to avoid and safer ways to do the ones you love.

After two pain-free check-ins in a row, PixelPT suggests marking the injury as healed. You can always reopen it.

Injured areas are outlined on your body map, and any muscle goals for that area pause until it clears. You can also set an injury goal like "pain-free" and track your progress towards it.

A longer pain-free streak on a movement gets a calm acknowledgement, not confetti.

Supersets, a warm-up calculator, and a check that catches typos like 800 kg instead of 80 kg before they're saved.

Keep logging in a basement gym with no signal. Everything syncs when you're back online, and an interrupted session can be picked up where you left off.

A calendar of every session, stats and trends, and a strength chart for every exercise.

A muscle map showing which areas are recovered, recovering, under-trained or injured, plus quick soreness check-ins.

Sign in with Apple or Google, then a guided tour.