Invite-only beta · Web, iPhone and Apple Watch

Your training, food and sleep, in step.

Cadence plans your training and your meals from the work you actually logged, reads your sleep and heart data against your own baseline, and works around anything that hurts. One plan, on the web, your iPhone and your wrist.

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Access opens a few people at a time so the coaching stays close. Tell us how you train and we will come back to you.

Set 2

Goblet Squat

25lb

12reps

How it connects

From your wrist to your plate.

Sleep in one app, training in another, food in a third, and none of them talk. In Cadence each step reads the one before it.

  1. 01

    Your wrist writes. Cadence reads.

    Your watch writes sleep, HRV, and resting and respiratory heart rate into Apple Health. Cadence reads them from there, so an Oura ring or a Whoop band feeds the same engine.

    Apple Health, any device

  2. 02

    Judged against you, not a chart.

    Your numbers are read against your own recent baseline. Never a population’s normal range and never a single night: a slow drift is what a trend read is for.

    Your own baseline

  3. 03

    Training answers to how it went.

    Sets hold through a cycle while load and reps progress. Flag discomfort on a lift and the load holds next time. A deload keeps the weight, at the lightest you lifted this cycle, and trims the sets and reps.

    Deload: same load, fewer sets and reps

  4. 04

    Food follows the work.

    Your calorie target moves with what you actually did. Logged sessions count, your watch shapes each day, and four weeks of your own logs set the level. Skip a meal and the rest of the day re-sizes.

    Calibrated on your own logs

Underneath is one plan, not four apps sharing a login. You steer it by tapping, or by telling it what changed in plain words.

Pick a starting point

See it set up for you.

The examples below change to match. Same app, different starting point.

Showing Cadence for: Just starting out

Training

Cycles that hold, then build.

Strength, cardio and mobility run in one program. Within a cycle your sets stay the same while load and reps do the progressing.

  • The weight is already filled in. It comes from last time, with last time’s sets beside it, custom lifts included.

  • Notes carry forward. Keep a note on a lift for next time, or flag discomfort and the load holds instead of climbing.

  • Your gym, your minutes. Each gym keeps its own equipment and swaps what it lacks, and a session can be fit to the time you have.

  • Bodyweight lifts progress on reps. Assisted lifts progress by taking help off.

  • The deload is yours to move. It sits at a planned point in the cycle, and you can take it a rotation earlier or later by how you feel.

  • Nothing runs on a calendar. The next session is simply the next one, whenever you train.

Strength~40 min

Full Body A

First session of your second rotation. The weights start where you left them.

Goblet SquatSet 2

25lb×12

Last time 25 lb × 12, 12, 10

Kept for next time: Heels down, sit between the knees

Walking

30 Minute Walk

30:00

118 avg bpm · Z2

Mobility

Lower Back Mobility

10 min

3 items, ticked one by one

Cycle review

Every cycle closes on a review. What you did, how each lift moved, and how hard it felt at the start and the end. Run it again and choose, muscle by muscle, whether to hold, build or push.

Build your own

Bring a program or make one. Build it by hand, from a photo or PDF of one you already have, or by talking it through. Every change shows as a diff before anything saves.

Test days

Benchmark test days are opt-in. Run one event or the full battery and get a card on your progress page. The bands describe the standard, never you.

A quick question

Is there anything in your body Cadence should work around right now?

Working around

  • Left knee

    “Sore going down stairs”

    Pain-free

  • Lower back

    “Tight after deadlifts”

    Build it up

  • Romanian Deadlift

    Discomfort flagged last session

    Load holds

Your body

Tell it what hurts. Training works around it.

Name a knee, a shoulder or a back that needs care, in your own words. Cadence keeps it in mind every time it builds or adjusts your training.

  • Choose how it is treated. Keep load off it, keep it pain-free, work through range, or build it up.

  • Discomfort holds the load. Flag it on a lift, on the phone or the watch, and that lift does not climb next time.

  • Mobility is a real session. Hold timers, left and right side cues, a tick for each item, and a pain dial that keeps progression where it is when something flares.

  • It knows when to point you elsewhere. Words that suggest something serious, in a note, in chat or on the watch, get a plain message to have it checked. You decide what happens next.

  • Your words, not a diagnosis. It quotes what you told it and puts no label on your body.

Kitchen

Food sized to the work you did.

Your calorie target follows what you actually did, not a formula’s guess. Plan the week in a few minutes, then cook it, shop it and freeze what is left.

  • Plan the week in one sitting. An instant draft from your recipes and preferences, refined if you ask, with your allergens kept out of every slot.

  • Plans change and the day adds up. Move or remove a meal and the rest of the day re-sizes to fit.

  • Eating out is part of the plan. Get a portion guide in plain household units, log it after, and the rest of the day is planned around it.

  • From plan to plate. A prep timeline grouped by oven temperature, a cook mode that keeps the screen awake, one merged grocery list, and a freezer you can pull from weeks later.

  • Photograph a meal or scan a label. The estimate learns from your own past photo meals, so it moves toward your kitchen, not an average one.

340

Eaten

1,250

Planned

83g

Protein

135g

Carbs

42g

Fat

  • Breakfast

    Overnight Oats

    340 cal

  • LunchUp next

    Turkey Sandwich

    420 cal

  • Dinner

    Pasta with Veggies

    490 cal

What you actually burn

Measured from your own logs, never a formula. Cadence reads your weight trend against what you ate and shows what you burn, and it keeps that number honest as your activity changes.

When the scale goes flat

It says why, from your data. After weeks of flat weight during a cut, it explains what changed and offers a one or two week maintenance break that hands you back to the cut on its own.

Steering

Change the plan in plain words.

Talk to it the way you would to a coach who has your logs open. It logs what you tell it, and when it changes something, you see the change before it saves.

  • Log by talking. A set, a session, a meal, your weight or a check-in.

  • Notes turn into something useful. Write how a session felt and Cadence tags it, then offers at most one thing to do about it. You tap to decide.

  • Changes arrive as a diff. A moved deload, a new session or next week’s food shows up as a card to accept, never a silent edit.

  • It remembers. What you are working around, your preferences and the coaching voice you picked, across months.

  • The math is plain code. Targets, volume and portions come from the same deterministic services the screens use. The model explains and orchestrates.

Just did my first workout. Goblet squats felt hard.

Logged: goblet squat, 25 lb for 12, 12 and 10. Your next session starts from those numbers, with today’s sets beside them.

From your workout log

Can you add a short walk to my program?

Here’s the change: a 20 minute walk after Full Body A. Accept it and it joins your queue.

Shown before anything saves

Recovery

Quiet until it has something worth saying.

Wearables are very good at collecting and quite bad at concluding. Cadence reads your Apple Health data against your own history and speaks up only when there is enough behind it.

Adaptation

Five markers, judged against your own 90 days. Resting heart rate, HRV, cardio fitness, heart rate recovery and walking heart rate, each knowing which direction is better. The comparison is to your past, never a population chart.

Sleep rhythm

How steady your wake time is. And how far it drifts between work days and free days. If your sleep is already regular, this card says nothing, on purpose.

Patterns

Correlations found in your own data. At most three at a time, each with a confidence tier and the window it came from. None of them claims a cause, because a correlation cannot.

None of this is Apple Watch specific. Cadence reads Apple Health, not a watch, so any ring or band that writes HRV, resting heart rate, respiratory rate and sleep stages into it drives the same engine, Oura and Whoop included. One input is Apple Watch only, sleeping wrist temperature, and it steps aside when it is not there.

Questions are rare, and they count. When a shift in your numbers could mean something specific, the app asks about it, and what you answer changes what it does.

Set 2

Goblet Squat

Last time 25 lb × 12, 12, 10

25lb

12reps

Also on the wrist

  • Your meals
  • Your grocery list
  • Your check-in
  • Your weight

Apple Watch

The watch app is not a remote control.

It runs a real HealthKit workout session, so live heart rate, zones, calories, distance, pace and elevation come off the sensors and keep coming when your wrist goes down.

  • Strength on the crown. Turn it for weight, tap for reps, and effort and the warm-up flag are captured at the rest timer. Last session’s numbers sit beside today’s, and a deload keeps the load and trims the sets and reps.

  • Cardio is a real workout session. Structured intervals plus quick starts for run, bike, walk, hike, row, swim, elliptical, stairs and jump rope. It survives a wrist-down and a pocket.

  • Mobility on the wrist. Hold timers, rep counts, a cue for each side, and a tick for each item as you go.

  • Notes without the phone. Dictate a note on a lift, or flag discomfort so the load holds next time.

  • Ask mid-workout. It reads your live heart rate, zone, time and sets, and sends back one cue about the work.

  • Offline first, as architecture. Everything writes to the watch before the network, a reconnect sends the queue on its own, and a damaged local store is set aside rather than wiped.

watchOS 10 and later, which is Series 4 and up. The watch app ships inside the iPhone app as one download, and both are in TestFlight while access is invite-only, so your invite brings the beta build.

Learning

Nineteen cards you earn by doing the thing.

No quizzes, no course. Cards unlock from what you actually do, so nothing arrives before it is useful, and a short list says in plain language what earns the next few.

  • Fitness4Exercise Fundamentals, Progressive Overload, Workout Logging, Cardio Integration
  • Nutrition4Meal Prep Basics, Protein Awareness, Hydration, Balanced Eating
  • Recovery5Rest Is Training, Rest Day Planning, Sleep Hygiene, Anchored Wake Time, Stretching and Mobility
  • Mindset3Goal Setting, Process Over Outcome, Handling Setbacks
  • Consistency3Showing Up, Building a Routine, Weekly Planning

Focus · Fitness

Exercise Fundamentals

Active skills

  • Exercise Fundamentals

    Fitness

  • Meal Prep Basics

    Nutrition

  • Showing Up

    Consistency

Earned before

  • Goal Setting

    Mindset

  • Rest Is Training

    Recovery

Early access

Cadence is invite-only for now.

Not as a growth tactic. The coaching is close and the group is small, so access opens a few people at a time. Tell us how you train and what you are trying to change, and we will come back to you.

Already have an account? Sign in

Web, iPhone and Apple Watch · One invite covers all three