Plans
Training built from your goal, schedule, equipment and injuries. Meals sized to your calories and protein, with foods you like.
Your personal AI coach
One brain for your body, food and training.
Adon plans your workouts and meals, tracks everything you do, connects it to your sleep and recovery, and adjusts your plan as you change. It learns you every day, and it speaks up before you fall off.
iPhone and Android apps coming soon. Works in your browser today.
6:42
TuesdayDay 23
Good evening, Sam
1,940kcal
128 gprotein
84 ozwater
At Chipotle. What should I get?
Adon
You have about 650 kcal and 45 g protein left. Two that fit:
Chicken bowl, fajita veggies, salsa, no rice~540 kcal
Steak salad, half guac~590 kcal
Log the bowlDouble chicken?
Push dayWeek 4
Today’s workout
Incline dumbbell press4 × 8 · 60 lb✓
Seated shoulder press3 × 10 · 45 lb✓
Cable flySet 2 of 3 · 12 reps · 30 lb2
Lateral raise3 × 15 · 20 lb3
Triceps pushdown3 × 12 · 50 lb3
Adon
Readiness is 84 today. Push the last set of flyes to 14 reps if it moves well.Snap a mealLunch
Chicken, rice & broccoli
Grilled chicken · 150 g248✓
White rice · 180 g234✓
Broccoli · 90 g31✓
Olive oil · 1 tbsp119~
✓ from USDA food data · ~ estimate632 kcal · P 51 · C 58 · F 20
Good morning6:58 am
Ready to push
84Readiness · Primed
7 h 24sleep
+6%HRV vs usual
52resting HR
Adon
Best recovery in 2 weeks. Good day to test your squat: try 5 × 225 on your top set.Start leg dayWhy 225?
Plan changeProposed
Break the bench plateau
Adon
Bench has stalled 3 weeks, and your top sets drop after short sleep. Here’s what I’d change:Calories, meals and the rest of your week stay the same.
Apply changeNot nowUndo anytime
FuelLunch
Log food
chick-fil-a gril
Chick-fil-A Grilled Nuggets 8 count130
Chick-fil-A Grilled Cool Wrap660
Chick-fil-A Grilled Chicken Sandwich390
Chick-fil-A Grilled Chicken Club520
1 × 8 count130 kcal · P 25 · C 1 · F 3
Log to LunchScan barcode
ProgressThis week
What Adon noticed
Heads upResting heart rate up 6 bpm
Short sleep two nights in a row. Keep today easy.
PatternProtein over 140 g → stronger next day
Your top sets were 4% heavier after those days.
Forecast185 lb around Feb 12
The Adon brain
01
02
03
04
05
06
A coach that plans, watches, learns and adjusts. Every day.
Most apps hand you a plan and a log. Adon runs the whole loop for you: it builds the plan around your life, sees how your body actually responds, and changes course before you stall.
Tracks
Meals, workouts, water, weight, sleep, heart rate, steps and glucose, from your logs and your watch, automatically.
Connects
Tests every metric against every other to find what actually moves your sleep, strength, energy and weight.
Alerts
Flags a rising heart rate, a sleep debt or a stall the day it shows up, with the probable cause and what to do.
Adjusts
Proposes changes to your plan, shows exactly what moves, and applies them when you say yes. A full tune-up every week.
Learns
Remembers your preferences, your patterns and what worked. Forecasts where you’re heading, and tests new habits with you.
Adon, on a Monday morning (example)
“Your bench has stalled three weeks, and on weeks you sleep under 6.5 hours your top sets drop about 5%. I’d swap Thursday’s bench for incline dumbbells and move leg day to Saturday, when you sleep best. Want me to make that change?”
Make the changeShow me the dataNot this week
A brain for one person
Not a template. A coach that only knows you.
Every Adon is different. It builds from your answers, then learns from every meal, workout, night of sleep and heartbeat you share. It compares you only to your own baseline, so its advice fits your body, your schedule and your food, not an average person’s.
Same goal: lose 15 lb. Two different coaches.
M
MayaER nurse, rotating nights
Night shiftsHome dumbbellsVegetarianBad left knee
Training3 × 35-min dumbbell sessions, placed on days off. No jumping.
Food1,750 kcal, 120 g protein from Greek yogurt, tofu, lentils and eggs.
Day startsAt 2 pm after a night shift, so a 3 am meal counts toward the right day.
Adon noticedHer weight jumps after night-shift weeks. It’s water, so Adon tells her not to cut calories.
J
JordanSales, travels twice a month
6 am lifterFull gymEats out at lunchApple Watch
Training4-day upper/lower split at 6 am, with a hotel-gym version for travel weeks.
Food2,300 kcal, 180 g protein, with restaurant picks for client lunches.
WatchReadiness each morning from sleep, HRV and resting heart rate.
Adon noticedHis squat drops after nights under 6 hours, so heavy days move to after his best sleep.
DAY 1Your plan
Built from your goal, schedule, equipment, injuries and foods you like.
WEEK 2Your habits
Learns when you train, what you eat and how your body responds.
WEEK 4Your patterns
First personal correlations: what helps your sleep, energy and lifts.
WEEK 8+Your forecasts
Predicts where you’re heading and tests changes with you. It keeps getting sharper.
What Adon remembers
Everything here is yours to see, edit or delete in the app.
Goal: 185 lb by springHates tunaTrains at 6 amLeft knee: no jumpingHotel gym on travel weeksBest sleep on Fri and SatLoves ChipotleProtein slips on weekendsWants short workouts on MondaysBench stalls under 6.5 h of sleep
Ask Adon anything
Talk to the brain behind your plan.
Adon answers from your own data: your logs, your plan, your watch, your history. It shows its work with charts you can read at a glance, then offers to do something about it. These are example conversations.
Why am I always wiped out on Mondays?
It’s your weekends. Over the last 8 weeks, your Saturday and Sunday bedtimes average 1 h 40 m later, and your Monday HRV drops with them.
Monday HRV vs weekend bedtime8 weeks
−14%Monday HRV after late weekends
r = −0.71strong link, 16 nights
Try a 12:30 cutoff on Saturdays for two weeks. I’ll track it as an experiment and tell you if it helped.
Start the experimentShow my sleep data
When will I hit 185?
At your current pace, around February 12. You’re losing about 0.9 lb a week, right on plan.
Weight trend and forecastlb
Feb 12most likely date
Jan 29 – Mar 3likely range
−0.9 lb/wkcurrent pace
Hit your protein 6 days a week instead of 4 and the date moves up about 10 days.
What changes the date?Show my weekly average
What actually helps my lifting?
I tested everything you track against your next-day strength. Three things stand out for you:
What moves your top sets56 days
Your strongest lever is protein. Most of your misses are on weekends, so I can add a high-protein Saturday breakfast to your plan.
Add it to my planShow the details
I have 700 calories left. Dinner ideas?
You have 700 kcal and 52 g protein left today. Three that fit, using foods you like:
Salmon, rice and broccoli660 kcal · P 46 · C 58 · F 22
Turkey taco bowl620 kcal · P 52 · C 54 · F 18
Chick-fil-A Grilled Nuggets 12 + Kale Crunch side320 kcal · P 39 · C 15 · F 12
The salmon bowl is already in your plan for Thursday, so you have the groceries.
Log the salmon bowlSwap Thursday’s dinner
My shoulder’s been bugging me on overhead press.
Thanks for telling me. Here’s what I’d change, and nothing else moves:
Seated overhead press3 × 8
Landmine press3 × 10
Same muscles, a friendlier angle for your shoulder. Your calories and the rest of the week stay the same.
If it still hurts after two sessions, I’d check in with a physical therapist.
Apply the changeShow other optionsUndo later
📷 Menu photo I’m at Olive Garden. What should I order?
You have 820 kcal and 61 g protein left. From this menu, these fit best:
Herb-Grilled Salmon
460 kcal · P 45 · with broccoliBest fit
460 kcal · P 45 · with broccoliBest fit
Chicken Margherita
540 kcal · P 61 · skip the second breadstickMost protein
540 kcal · P 61 · skip the second breadstickMost protein
Shrimp Scampi
480 kcal · P 32 · lighter, less proteinGood
480 kcal · P 32 · lighter, less proteinGood
Fettuccine Alfredo
1,310 kcal · would put you 490 overSkip
1,310 kcal · would put you 490 overSkip
One breadstick is 140 kcal if you want one. I’ll log whatever you order.
Log the salmonLog the chicken
Should I go heavy today?
I’d hold back a little. Your body says you’re not fully recovered.
5 h 48sleep, usual 7 h 10
−11%HRV vs your baseline
+4 bpmresting heart rate
Do today’s squats, but stop your top set at RPE 7 instead of a max triple. Save the heavy attempt for Saturday, after your usual long sleep.
Adjust today’s workoutKeep it as planned
Work is crazy. I can only train 3 days this week.
No problem. I folded your 5 workouts into 3 full-body sessions, on the days your calendar is clearest.
50 minper session
85%of your weekly volume kept
0lifts dropped
Your calories drop by 100 on the two lost training days. Next week goes back to normal on its own.
Apply this weekMake sessions shorter
I’m traveling Mon to Thu. Hotel gym only.
I’ll swap in a hotel-gym version for those days. Most hotel gyms have dumbbells up to 50 lb and a bench, so I planned around that.
Barbell back squat4 × 6
DB Bulgarian split squat4 × 10 each leg
Barbell bench press4 × 6
DB bench, 3-sec lowering4 × 10
Plus restaurant picks for your client dinners. Your regular plan comes back Friday.
Apply for Mon to ThuNo gym at all
How did my week go?
A strong week. You were 4 for 4 on workouts and hit a bench PR. One thing to fix:
4 / 4workouts done
−0.8 lbweekly average
148 gprotein a day
6 h 52sleep a night
The fix: your weekends. I’ll add a high-protein Saturday breakfast and a Sunday lunch you already like.
Add both to my planSee the full review
Log anything in seconds
Eight ways to log. All one tap from the + button.
Every log feeds Adon’s brain, so the faster it is, the smarter your coaching gets. Calories and macros come from FatSecret, USDA and Open Food Facts, not guesses.
Search foods
Generic foods, grocery brands and thousands of restaurant menu items, with real serving sizes.
Snap a meal
Adon finds each food and portion in the photo, then pulls the numbers from food databases.
Scan a barcode
Packaged foods and store brands. Not found? Snap the nutrition label and Adon reads it.
Restaurant menu
Snap any menu and Adon picks the orders that fit what’s left of your day.
Water
One tap for a glass or a bottle, counted toward your daily goal.
Workout
Today’s session with your sets, reps and weights, plus live form tracking on camera.
Weight
A quick weigh-in, or automatic from your smart scale, with your true trend line.
Tell Adon
“Two eggs and toast.” “Did legs, felt strong.” Type or talk, and Adon logs it.
Plus everything your phone and watch already know: sleep, heart rate, HRV, steps, workouts, weight, body fat, glucose and cycle, synced from Apple Health or Health Connect.
Under the hood
It notices what you’d miss.
Adon compares you to your own baseline, never to averages. It connects sleep, food, training and recovery, and tells you what it found and why.
Example detection
Resting heart rate is up 6 bpm
Probably because you slept 5.4 h vs your usual 7.1 h, and trained three days in a row. Keep today easy.
Wearables
Apple Health and Health Connect: sleep, heart rate, HRV, steps, VO₂ max, weight, glucose. Readiness every morning.
Patterns
Searches every metric against every other. Late dinners and your sleep, protein and your strength, weekends and your weight.
Forecasts
Where your weight and lifts are heading at your current pace, and what changes the date.
Experiments
Try one change for two weeks, like an earlier last meal, and Adon measures whether it worked for you.
Your rhythm
Set your sleep schedule and Adon stays quiet while you sleep. Night shift? Late workouts count toward the right day.
Plans and people
Your plan. Your crew.
Adon writes the plan around your goal, schedule, equipment and food. Your crew keeps you showing up.
A plan that adapts
Tell Adon what isn’t working and it proposes the change, shows you exactly what moves, and applies it when you say yes. Undo anytime.
- Training split built from your equipment and limits
- Meals sized to your calories and protein, with your foods
- Weekly tune-up based on what actually happened
Crews that pull you in
Private groups with friends. Everyone keeps their own personalized plan. Effort counts, never body weight.
- Challenges, monthly winners and a shared daily ring
- Crew programs Adon designs for the group
- Optional gym check-ins: “@you is at the gym”
Pricing
Start free. Go Pro when you’re ready.
Free
$0
Free forever. No card needed.
- Personal training and meal plan
- Food search, barcode scan and logging
- A daily taste of Adon: 5 chats and 5 meal photos
- Crews and challenges
- Workout logging with sets, reps and weights
- Water, weight and progress charts
- Your sleep schedule and streaks
Adon Pro
7 days free$12.99 / month
Billed monthly. Cancel anytime. Everything in Free, plus:
- A coach on call all day80 conversations a day with Adon, 16 times the free plan. Send photos, menus and voice notes, and hear replies in your coach’s voice.
- Think harderAdon’s deepest analysis: it pulls every metric you have, weighs the explanations and hands you a ranked plan.
- Alerts before you feel itAdon watches your watch: resting heart rate, HRV, breathing, sleep debt and blood oxygen, with the probable cause and what to do.
- Readiness every morningOne daily call from your HRV, resting heart rate and sleep: push, train as planned, or recover.
- A weekly deep reviewEvery week Adon looks for patterns you’d never think to check and gives you one clear fix.
- 8× the meal photos40 a day for snaps, nutrition labels and restaurant dishes, so you can log everything by camera.
- Body scansBody-fat and lean-mass estimates from your progress photos, tracked over time.
- Lab results, explainedUpload blood work and Adon tracks every marker over time and connects it to your training and food.
Subscriptions renew automatically until cancelled. Cancel anytime in your App Store or Google Play settings.
Privacy
Your data coaches you. That’s all it does.
Never sold
No ads, no data brokers, no tracking tools. Health data is used only for the features you turn on.
Yours to take or delete
Download everything or delete your account from inside the app, anytime.
Private by default
Crewmates never see your weight, photos, meals or health data. Location and calendar are off unless you turn them on.
Adon is not a medical device and doesn’t diagnose or treat any condition. Read the privacy policy.
Questions
Good to know
What devices does Adon work with?
Anything that syncs to Apple Health on iPhone or Health Connect on Android, which covers Apple Watch, Garmin, Oura, WHOOP, Samsung, Fitbit, smart scales and glucose monitors.
Is it a replacement for a doctor or dietitian?
No. Adon is a fitness and nutrition coach. It will tell you when something looks off and suggest you check with a clinician, but it doesn’t diagnose or treat anything.
Where does the nutrition data come from?
FatSecret, USDA FoodData Central and Open Food Facts. When none of them has a food, Adon reads the label from a photo or gives a clearly marked estimate.
I work nights. Does it still work?
Yes. Set your bedtime and wake time, even different ones by day, and Adon moves your day, your reminders and your streaks to match.
How do I cancel Pro?
In your App Store or Google Play subscription settings. You keep Pro until the end of the period you paid for.