Fitness tools in the app
Fitness covers training: exercise tracking and an exercise library, workout plans, activity logs, body measurements, heart rate zones and recovery, plus reading on strength, endurance and sports science.
The tools are free to use today and need a free account. “Open in the app” asks you to sign in or create one first.
SOS is an educational tool. It is not a doctor, therapist, financial adviser, lawyer or crisis service. Use it to learn and to keep track of your own life, and check anything important with a qualified person. Read the terms.
All fitness tools
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Activity Log
Log runs, walks, hikes, cycles, swims — with pace, distance, elevation, heart rate, and personal records.
Open in the app: Activity Log -
Body Measurements
Track body circumferences (waist, chest, hips, arms, thighs).
Open in the app: Body Measurements -
Cardio & Endurance
Endurance training science (VO₂max, cardiac and mitochondrial adaptations) with a cardio session log.
Open in the app: Cardio & Endurance -
Cardiology
Open in the app: Cardiology -
Cardiovascular Fitness
Log cardio sessions with duration and effort, watch weekly volume, and learn the cardiac, mitochondrial, and capillary adaptations behind aerobic fitness.
Open in the app: Cardiovascular Fitness -
Exercise Library
Open in the app: Exercise Library -
Exercise Tracker
Log workouts, track personal records, and visualize progress.
Open in the app: Exercise Tracker -
Gear Tracker
Open in the app: Gear Tracker -
Heart Rate Zones
Open in the app: Heart Rate Zones -
Hormetic Training
Strategic training stress — exercise, cold exposure, and heat/sauna — with a log of your hormetic sessions.
Open in the app: Hormetic Training -
Mobility Training
Flexibility vs. mobility, fascia science, and stretch physiology, with a mobility session log.
Open in the app: Mobility Training -
Muscle Heat Map
Front/back body diagram colored by training frequency.
Open in the app: Muscle Heat Map -
My Exercises
Custom exercises you create — add to any workout session.
Open in the app: My Exercises -
Periodization Planner
Mesocycle templates: Linear Periodization, Daily Undulating Periodization (DUP), Block Periodization, and Deload Protocol.
Open in the app: Periodization Planner -
Personal Trainer
Rule-based regiment builder with form guides and progression tracking.
Open in the app: Personal Trainer -
Progressive Overload
Open in the app: Progressive Overload -
Recovery Intelligence
Muscle recovery heat map, readiness scores, recovery protocols, and DOMS tracking.
Open in the app: Recovery Intelligence -
Route Tracker
Record GPS routes for runs, walks, hikes, and rides with live distance and pace, then save them to your activity log.
Open in the app: Route Tracker -
Sports Medicine
Open in the app: Sports Medicine -
Sports Performance
Recovery and performance tools — sleep, cold water immersion, HRV-guided training — with a performance log.
Open in the app: Sports Performance -
Sports Psychology
Flow state, focus, and mental skills for athletes, plus a pre-performance routine builder.
Open in the app: Sports Psychology -
Sports Science
Energy systems, training principles, and strength and power science, with sport-specific goal setting.
Open in the app: Sports Science -
Strength Science
The principles behind getting stronger: SAID, supercompensation, size principle, mechanical tension, metabolic stress, and muscle damage — with a training log.
Open in the app: Strength Science -
Strength Training
Hypertrophy and strength science plus a current-program and weekly-volume tracker.
Open in the app: Strength Training -
Training Load
CTL / ATL / TSB dashboard using the Banister Impulse-Response model.
Open in the app: Training Load -
Volume Analytics
Track sets × reps × weight trends per muscle group.
Open in the app: Volume Analytics -
VO₂ Max Estimator
Open in the app: VO₂ Max Estimator -
Weight Tracker
Log body weight over time and track your trend toward a goal.
Open in the app: Weight Tracker -
Workout Generator
Custom workout creation — step-through wizard.
Open in the app: Workout Generator -
Workout Plans
Build structured multi-week programs with day-by-day exercise blocks and progression tracking.
Open in the app: Workout Plans -
Workout Session
Live workout logger: add exercises, log sets with weight and reps, use the rest timer between sets, and catch personal records as you lift.
Open in the app: Workout Session