One plan for strength and endurance, sequenced so they stop fighting each other. Every set logged, every session scored, every benchmark earned — and a programme that changes when you do.
No spreadsheets, no scrolling back to remember what you lifted last week. The set you're on sits front and centre; everything you've already done prints behind it.
A real deadlift session. The rail is the workout — done sets cool as you pass them.
Last week's numbers sit under the set you're about to do, so you always know what you're chasing — and when you beat it, the old figure is struck through.
Load the bar without doing the arithmetic. Between sets it tells you exactly what to strip or add per side, in competition plate colours.
Your heart-rate strap pairs itself. Bike and rower power come in live. Nothing to set up mid-session.
You don't have to notice. A new best is caught the moment you log the set, and it changes what gets prescribed next.
The bar on screen is the bar in front of you — competition plate colours, right proportions, loaded exactly as your next set needs it.
When the weight changes, it doesn't redraw. It strips the plates that come off and seats the ones that go on, and tells you the change per side. No mental arithmetic at rep eight.
It remembers what's actually on the bar too, so a drop set says strip the 5 — not "rebuild it from scratch".
Some days you've got an hour. Some days you've got half of one, and legs that want none of it.
Pick the time you actually have and the session rebuilds around it — same training intent, honest about what got compressed. Tell it you feel rough and it reorders to the gentlest option that still counts.
Every card shows the shape of the work before you commit: where the hard bits are, how long they last, what you did last time.
Not an endless feed of workouts. A block with chapters — build, load, back off, test — so you always know which part of the story you're in and what this week is for.
Deload weeks are real deloads, not a lighter shade of the same grind. And the week you're standing in is marked, with what's left of it.
Every mark is a fixed standard, set in advance and the same for everyone. Strength scales to your bodyweight, so a 2× squat means the same whether you're 60 kg or 100 kg. You don't earn them for logging in — you earn them for doing the work.
| Lift | Bronze | Silver | Gold |
|---|---|---|---|
| Squat | 1.5× | 2.0× | 2.5× |
| Deadlift | 1.75× | 2.25× | 2.75× |
| Bench | 1.0× | 1.25× | 1.5× |
| Press | 0.65× | 0.85× | 1.0× |
| Pull-Up | +10 kg | +25 kg | +40 kg |
| Test | Bronze | Silver | Gold |
|---|---|---|---|
| 5K Run | 30:00 | 25:00 | 21:00 |
| 2K Row | 8:00 | 7:15 | 6:45 |
| 1K Ski | 4:00 | 3:40 | 3:20 |
| FTP | 2.5 W/kg | 3.25 W/kg | 4.0 W/kg |
When you clear a standard, the app stops what it's doing. The mark heats, takes, and seals — once, on the session that earned it.
Then it sits in the case with the date on it. There's no way to buy one, no way to grind one out by opening the app on a rest day. You either moved the weight or you didn't.
Marks that take months, not sessions: a hundred tonnes moved, ten hours in Zone 2, a hundred kilometres run, fifty sessions logged, a full twelve-week block finished.
One challenge a week, drawn against your own recent numbers so it's always just out of reach. Hit it and a steel die is struck with that week on it. Miss it and the slot stays hollow.
Everything you've earned in one place — and everything you haven't, sitting empty with the exact number you need next to it. The gaps are the point.
Koncur scores you on six capacities and ranks each against athletes of your age and sex. Test something and the axis lights up with your percentile. Leave it untested and it stays dark — because an honest blank is worth more than a flattering guess.
The axis you're worst at is the one worth training. Measuring it is how you stop guessing which one that is.
HRV, resting heart rate and sleep come straight from Apple Health and turn into one call each morning: train hard, train easy, or rest.
Every session adds to a rolling picture of how much you've absorbed lately versus what you're used to — so a build week looks different from a hole you're digging.
At the end of twelve weeks you get the honest version: what moved, what didn't, and what the next block should do about it.
Load model, recovery scoring, programme logic — published with the citation for every decision, including the parts still being built. No black box.