Your training dashboard
Choose a programme and set up your profile to get started.
This week · target varies by programme
Weight is optional; fitness progress matters too.
Your next steps
Set up your profile, choose your goal, review the programme and log your first session. Training sessions can be completed independently or with a personal trainer.
Choose your programme
Choose one main programme. Health-aware guidance can be added separately, rather than stacking multiple full programmes.
How progression works
Weeks 1–3 establish consistency; week 4 is lighter. Weeks 5–7 build duration or resistance; week 8 is lighter. Weeks 9–11 build towards a goal; week 12 is a review and recovery week. Increase training load only when recovery and technique are good.
Weekly workouts
Tap an exercise to see an animated position guide, coaching cues and alternatives. Start lighter than you think you need and progress gradually.
Exercise library
Nutrition & meal plans
Personalised starting estimates
For sustainable fat loss, aim for modest changes and adequate recovery. Do not restrict carbohydrate during long rides or mountain days without a suitable fuelling plan.
7-day example meal plan
Fuel long sessions
For exercise lasting over about 90 minutes, plan carbohydrate intake, fluids and sodium according to duration, intensity, weather and individual tolerance. Practise fuelling on training days; avoid trying new foods on an event day.
For insulin-treated diabetes, exercise fuelling and glucose targets need an individual plan agreed with the diabetes team.
Health & fitness pathways
These are evidence-informed educational adaptations, not a replacement for individual clinical assessment. Select applicable topics in your profile to show relevant safety notes.
PCOS Strong
Progressive resistance training, enjoyable aerobic activity, sustainable eating patterns and recovery. Benefits can occur even without weight loss.
- 2–3 resistance sessions weekly
- Build aerobic activity progressively
- Monitor energy, strength, sleep and symptoms
- Avoid extreme restriction and unsupported claims about a PCOS-specific cure
Diabetes Active · Type 1
Exercise can raise or lower glucose. Planning should account for insulin on board, glucose trends, ketones where indicated, activity intensity and delayed hypoglycaemia.
- Carry rapid-acting carbohydrate and identification
- Follow an individual glucose/CGM and insulin plan
- Be aware of overnight and delayed hypoglycaemia
- Do not exercise with suspected DKA or when advised against it
Diabetes Active · Type 2
Resistance and aerobic training support fitness and metabolic health. Insulin and sulfonylureas can increase exercise-related hypoglycaemia risk.
- Build walking, cycling and strength work gradually
- Discuss medication-specific precautions
- Protect feet and check for injuries
- Adapt exercise for neuropathy or cardiovascular complications
Your selected health guidance
Clinical references for review before public launch
NICE guidance on type 1 and type 2 diabetes; the 2023 international evidence-based PCOS guideline; Diabetes UK exercise resources; UK Chief Medical Officers' physical activity guidelines. Content must undergo qualified clinical review and version control before public release.
Supplements & performance
Evidence-led guidance for strength, cycling, mountain days, PCOS and diabetes. Supplements are optional: training, food, sleep and adequate fuelling come first.
Creatine monohydrate
Can improve repeated high-intensity exercise performance and support strength and muscle gains alongside resistance training. Less direct benefit for long steady hill walks or endurance cycling.
Typical adult research dose: 3–5 g daily; a loading phase is not necessary. May increase scale weight through water retained in muscle.
Discuss first if you have kidney disease or kidney concerns. Choose plain creatine monohydrate.
Protein powder
Convenient way to meet protein needs; not inherently better than food. For resistance-training adults, around 1.4–2.0 g protein/kg/day is a common sports-nutrition range, but individual needs vary.
Whey, soy and pea-based options can all work. Spread protein across meals and snacks.
Kidney disease and some medical circumstances require individual advice.
Carbohydrate drink, gels & electrolytes
On prolonged or demanding rides and mountain walks, carbohydrate and fluids may be more useful than most supplements. Sodium needs vary with sweat losses, weather and duration.
Practise your fuelling strategy on training days. Do not assume electrolyte tablets prevent dehydration or hyponatraemia; avoid overdrinking.
If using insulin or medicines that can cause hypoglycaemia, agree exercise carbohydrate and glucose plans with your diabetes team.
Caffeine
May improve endurance performance and perceived effort, but can cause anxiety, palpitations, poor sleep and gastrointestinal symptoms.
Avoid concentrated pre-workout blends and high-dose products. Check all sources including coffee, gels and energy drinks.
Seek individual advice if you have arrhythmia, uncontrolled blood pressure, are pregnant, or take interacting medication.
Vitamin D, B12 & iron
These support health when intake or status is inadequate, but taking extra without need does not reliably improve performance.
In the UK, consider the NHS seasonal vitamin D advice. Vegans need a reliable B12 source. Iron should generally be taken after assessment of iron status and cause.
Avoid routine high-dose vitamins or iron without appropriate advice.
PCOS-targeted supplements
Inositol is widely marketed for PCOS, but the 2023 international PCOS guideline considers clinical benefits uncertain and does not recommend a specific type or dose. Evidence is insufficient to treat it as a replacement for established care.
There is no proven universal PCOS supplement stack or need for expensive hormone-balancing products.
If considering inositol or other supplements, discuss fertility plans, medication and expectations with a clinician.
BCAAs, fat burners & testosterone boosters
BCAAs generally add little when total protein intake is sufficient. Fat burners and testosterone boosters have poor evidence for meaningful long-term results and may pose safety risks.
Avoid products promising rapid fat loss, hormone cures or dramatic transformations.
Choosing a product
Look for transparent ingredient amounts and independent batch testing, especially if competing in sport. Informed Sport certification reduces, but cannot eliminate, contamination risk.
Introduce one product at a time and monitor tolerability. Keep a record of what you take and share it with your healthcare team.
What matters most for your programme?
Evidence and further reading
- NIH Office of Dietary Supplements — Exercise and athletic performance
- NHS — Vitamin D
- International evidence-based PCOS guideline
- Diabetes UK — diabetes information and exercise resources
- Informed Sport — batch-tested supplements
Evidence summaries should be reviewed and updated before a public launch. Last editorial draft: October 2026.
Progress & training diary
Log a session
Log body weight (optional)
Body weight can fluctuate with hydration, training and hormonal changes. Track trends rather than individual readings.
Recent activity
Weight history
My profile
This demonstration stores information only in this browser on this device. There are no online accounts or server synchronisation yet. Avoid entering sensitive information on shared devices.
Health-aware guidance (optional)
These flags show safety education; they do not diagnose conditions or automatically authorise exercise.
For a public multi-user release
This downloadable version is a functional offline-first prototype. A hosted production version will need secure sign-in, separate user accounts, encrypted server storage, access controls, consent/privacy notices, backups, clinical content review and a deployment pipeline.