Train hard. Stay injury-free.

Strength, mobility and prehab that knows what your legs did this week.

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STRONGE SIGNAL Saturday’s descent already loaded your quads and calves, so today holds the intensity down and keeps the jumping out.
The Stronge set ledger: set 1 up now with rep and load steppers at 8 reps and 20 kg, a 1:30 rest timer, and sets 2 and 3 still to do.
STAGE02 Achilles tendinopathy Heavy-slow strength · stage 2 of 4 No pain from this area in the last 7 days. Every clean session counts.
Built from your request Single-leg calf raise stays in. It is part of your injury protocol, which we never leave out.
The Stronge Activity screen showing a trail run: Sat 15 Aug, 18.4 km, 1 h 52, 620/640 m climb and descent, tagged Training.

TODAY'S SESSION · BUILD BLOCK

Calves + Balance

~18 MIN 5 EXERCISES MODERATE INTENSITY
Open workout
Single-leg calf raise 3 × 14 each side · STRENGTH ▲ +2 REPS FROM LAST TIME
STRONGE AI 25 minutes on my hips and glutes, my calves are still sore from Sunday so nothing jumpy. 88/300

Progress based on science Clinical safeguards built in

WORKS WITH
  • Garmin
  • Apple Watch
  • Strava
  • Coros
  • Polar
  • Suunto

What’s inside

It reads the week you had and programs the session you need.

The app tracks your goals, reads your training from your device, and then builds the week’s strength work around it.

  • TODAY'S SESSION · BUILD BLOCK

    Calves + Balance

    ~18 MIN 5 EXERCISES MODERATE INTENSITY
    Open workout

    Today

    Never the same week twice.

    Built fresh from your goals, your kit and the training your device recorded.

  • TODAY’S NOTE This is a solid strength day; push the isometric hip abduction and keep the rest easy. Ask about this session →

    Stronge Signal

    Every session says why.

    A short note on what the engine saw in your week and what today does about it. Every exercise carries its own reason.

  • M 17 T 18 W 19 T 20 F 21 S 22 S 23
    THIS WEEK Plan week

    Your week

    Choose the days that suit you.

    Drag a session onto another day. Move it twice and the plan learns that’s when you train.

  • The Stronge set ledger: set 1 up now with rep and load steppers at 8 reps and 20 kg, a 1:30 rest timer, and sets 2 and 3 still to do.

    Log as you go

    Stick to the programme or not. It still counts.

    Log the load you actually lifted and the reps you actually did and our engine tracks it for next time. Doing more or doing less all helps shape your sessions.

  • Yesterday you flagged pain

    How’s your Achilles this morning?

    YESTERDAY 6 010

    6

    same or worse

    That’s it

    Pain flag

    Pain changes the work, not just the log.

    Rate it 0–10. Next morning one card asks how it settled. A settled morning withdraws the flag, and every reading is logged and adapts your programme.

    Pain-monitoring model: Silbernagel 2007, Am J Sports Med

  • The Stronge rehab ladder: stage 02, heavy-slow strength, with three of five clean sessions logged and two more to go before it steps up.

    Rehab ladder

    Managing a niggle? It runs underneath.

    Isometric holds, then heavy and slow, then spring, then your sport. The rest of your training carries on around it.

    Tendon continuum: Cook & Purdam 2009 and Rio 2015, Br J Sports Med; Kongsgaard 2009, Scand J Med Sci Sports; Beyer 2015, Am J Sports Med

  • The Stronge swap sheet: swapping out a barbell back squat, with three reasons to choose from: no equipment for this, too difficult, or just swap it.

    Swap

    No kit? Too hard? Swap it.

    A like-for-like alternative that respects your injuries and your equipment, with a reason and an undo.

  • Stronge's pinned exercises: a bent-knee calf raise pinned by a physio for every session, a Copenhagen adduction pinned by a coach as often, and a side plank the athlete pinned as preferred.

    Pins

    Pin what your physio gave you.

    Pin the exercises you want favoured (yours, your physio’s or your coach’s) and choose how strongly. If one is held back, the session says why.

  • Stronge's weekly training load: 40 km of running in the week of 10 to 16 August, up 33 percent on the week before, over a twelve-week bar chart.

    Race day

    A race in the diary changes the plan.

    Your date sets the block: base, build, peak, taper. Heavy work halves into the taper while activation steps up, and anything that starts hurting reshapes the plan before it reshapes your race.

  • Stronge's progress tiles: a 10-week training streak, a personal best.Stronge's progress tiles: 47 days injury-free, against a previous best of 74.Stronge's progress tiles: a 36 minute weekly average, 98 minutes this week.

    Progress

    Harder work is earned, not scheduled.

    Loads and levels step up on the sessions you actually completed. Your streak, your injury-free days and the minutes that added up.

A season with Stronge

Adapt to any training block, even when things don’t go to plan.

Stronge Today screen: the week rail, today’s session card and the Stronge Signal.
Workout detail: stats, focus pills, today’s note and the exercise list.
The guided player: barbell back squat with sets, reps, load and rest.
The morning check-in: how’s your Achilles this morning, with yesterday’s 6 marked on the scale and today at 3.
The Achilles rehab ladder: stage 2, heavy-slow strength, with three of five clean sessions logged and all four stages listed below.
The Stronge lab report: a summary for your physio, with a calendar picking the period it covers.
Today with a race close: the Stronge Signal names the race and reshapes the session around it.
Progress: sessions done, streak, injury-free days and the 12-week load chart.

It reads your week before it writes it.

Your fitness device syncs your sessions. Stronge reads them, weighs them against your goals, your injuries and the kit you have, and sets the week’s strength and mobility around all of it.

No more looking lost in the gym.

Today’s programme arrives whole: a warm-up, the work, a cool-down, and every exercise carries its reason on screen. A session covering all aspects of your strength, prehab, and mobility goals within the time and kit you have today.

Log exactly what you do.

Guided or checklist, demo on every movement, a timer that knows left from right. Sets, loads, a pain flag if you need one, and an undo if you don’t, and much more. Granular data on your lifts that helps make your programme more personal over time.

Niggles are a signal.

Tap pain on a movement and rate it 0–10. That movement is already lighter before you answer anything, and next morning one card asks how it settled. A settled morning takes the flag back.

A ladder runs under the plan.

Managing something? Four stages sit beneath your week: isometric holds, then heavy and slow, then spring, then your sport. Each rung is earned on clean sessions, and the rest of your training carries on around it.

No more ‘yeah mostly’ to your physio.

Pain trends over time, the exercises they recommended, every exercise you trained, your weekly load and more. It builds on your phone as a report you can share with them.

Add a race date to kick off a block.

Add it and the weeks periodise toward it: base, build, peak, then taper. Close in, the loading backs off and activation takes over, because race week is for arriving fresh rather than fitter.

In the end, what really matters. Injury-free days.

Loads and levels step up on the sessions you actually completed. What you see is the work banked: your streak, the days injury-free against your best, and twelve weeks of load. The ability to train harder, go further and stay focused on your goals without setbacks.

The Beta Team

Join the Beta Team.

We’re hand-picking a small first team of beta testers. If you’re chosen, you help shape what Stronge becomes, and you keep it free for as long as it exists.

iOS only. No payment required.

Beta athletes get

  • Lifetime access, always free
  • A say in what we build next
  • Prizes, and more along the way

Straight answers

Everything you need to know.

A short list of some of our FAQ

01 Where does my plan come from?

Stronge reads the training you actually do. Your runs and rides, your goals and race date, your injury history, the equipment you have, the sessions you complete: all of it feeds one engine, which rebuilds your prescription as your week changes.

A mileage jump adds calf and Achilles work. A hilly weekend backs the intensity off the muscles that braked on the descents. A race in the diary periodises the block. You never have to explain any of it.

02 What happens to my health data?

Stronge reads workouts, not routes. No GPS, ever, and location is never requested. Your heart rate stays on your phone too: Stronge only ever sees a single weekly number, never the trace. Everything else we hold is secured and encrypted with industry-leading security, and your data is yours: we never sell it, there are no third-party trackers, consents are granular and revocable, you can export your data at any time, and deleting your account erases everything.

03 Why should I trust these exercises?

The engine is evidence-based down to the dose and strictly model driven, so the same inputs produce the same outputs every time, not just an AI hallucination. Every exercise comes from published rehab, sport science and prevention research, and is cross-referenced with hundreds of professional programmes from verified coaches and physios. It’s prescribed based on the sets, reps and loading the trials and coaches actually used, not a loose interpretation of them.

Each exercise in your session tells you why it’s there. Even where the honest answer is comfort rather than prevention, as with static stretching, the app says that too.

04 I’m injured right now. Should I even start?

Yes, that’s what makes Stronge unique. Tell it what you’re managing and it lays a staged protocol underneath everything else: calming work first, then heavy slow strength, then spring, then sport-specific loading. You progress in that area by completing clean sessions, and still continue to progress in others normally. Not waiting out a date on a calendar anymore.

Stronge is not medical advice and doesn’t replace your physio.

05 How much admin is this?

Almost nothing. Your running and riding arrive on their own from your device. Inside a session you tick sets off as you go, and logging a load is one optional tap. The session already knows your goals, your progress, your kit and how long you’ve got.

06 Will it pick up the devices I already use?

Yes. To keep your data private and on your device, Stronge reads from Apple Health, or Health Connect on Android, and the devices that sync to it (Garmin, Apple Watch, Strava, Polar, Coros, Suunto, and others), so there’s no new integration or added connectors. If a run goes missing or you prefer, you can manually add it in.

07 How long are the sessions?

Starting at about fifteen minutes. Sessions start short on purpose, because building a habit with a short session you’ll actually do beats a once-off hour session you will likely skip. You can also set a minimum and a maximum length, and the ceiling only grows as completed work earns it. Most weeks ask for two or three sessions.

~15min · 2–3× a week

08 Do I need a gym or any equipment?

No. Bodyweight is a complete programme in Stronge, not a fallback. Tell it what you have and it builds with that, whether that’s nothing at all, a mini-band, a pair of dumbbells or a full gym. Travelling, or stuck at home? Change it for a single day without touching your profile.

  • BodyweightA complete programme: activation, strength and mobility, without a single prop.
  • Mini-bandAdds targeted hip, glute and ankle work when you have one in the drawer.
  • Dumbbells or gymDumbbells add load. A gym opens the full library. Upgrade whenever, or never.
09 What if my physio gave me specific work?

They’re called pins. Find the exercise in the library, tag the pin as yours, your physio’s or your coach’s, and set how strongly it should be favoured. From then on Stronge builds with it. If a clinical rule, your kit or the time available means it can’t be honoured on a given day, the engine tells you which one got in the way and why.

10 I have a routine I love. Can I keep doing it?

Yes. Pinning isn’t limited to single exercises. Pin a whole workout and it runs in full, exactly as you built it. Nothing is lost by using it either: the sets you complete feed the same engine, so a pinned routine earns your progression like any session Stronge wrote.

11 I’ve got a race coming up. What changes?

Add the date and everything reorganises around it. The strength work builds while there’s room for it and steps back as the race approaches, so you arrive fresh rather than carrying fatigue from the gym into your key sessions.

  1. BaseBuild the work you can repeat.
  2. BuildThe work gets more specific as the date gets closer.
  3. PeakThe last block of specific work.
  4. TaperProtect freshness. Nothing new, nothing heavy.
12 Will it clash with the plan I’m already following?

It can’t clash, because it isn’t doing the same job. Your coach, your routine or your own programme writes your work. Stronge writes the strength and mobility work that keeps that training possible, and slots it into the days you prefer.

Privacy

Clinical grade privacy

Your data is yours. We secure and encrypt it with industry-leading security, never sell it or share it with third parties, and you can export or delete everything from inside the app.