Same plan. Different day.
Your program says 50 kg × 8 every time. Your sleep, your week and your cycle don’t. Working out the difference is left to you, standing at the bar.
A number. A reason. Your call.
Check in before your workout. Unitrack adjusts today’s weights and reps and shows the reason next to each exercise. Take the suggestion or enter your own numbers.
- 01
Check in on Today.
See last night’s sleep and HRV, then tap how you feel.
- 02
See what today calls for.
For today only. Your program stays as it is.
Ready to pushWeights go up where you’re readySame as plannedWeights as plannedA bit lighter todaySame weights, no increasesRest dayRest, or train anyway if you want - 03
See it in the set.
Weight and reps for every set, with the reason on top.
Optional cycle layer
Cycle, if you want it.
MythLift less on your period.
DataAcross 78 studies, strength barely changes between phases. So Unitrack never cuts your weights by the calendar.
3 sources
- The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysisMcNulty et al. · Sports Med · 2020
- Variations in strength-related measures during the menstrual cycle in eumenorrheic women: a systematic review and meta-analysisBlagrove et al. · J Sci Med Sport · 2020
- Current evidence shows no influence of women’s menstrual cycle phase on acute strength performance or adaptations to resistance exercise trainingColenso-Semple et al. · Front Sports Act Living · 2023
Next period around Oct 14
Hard days get context.
If Hard is usual for you in a phase, it doesn’t count as fatigue on its own.
A knee note when it matters.
An extra knee-safety note around ovulation.
Off until you turn it on.
Log periods yourself or read them from Apple Health. Your phase never changes your weights or reps.
A bad day
is not a failure.
On a rough day, Unitrack holds or eases your weights. A lighter workout still counts toward your weekly streak.
Got a plan from your coach?
Paste the message or open the spreadsheet. Unitrack shows what it understood before anything is saved.
Anna · coachonlineHiii 👋 New block from Monday!
4 weeks, then we test your hip thrust 🍑🔥
🍑 day 1 glutes
hip thrust 4x10 70kg
RDL smith 3x10 45
bulg split sq 3x10 8kg each hand 😈
kickbacks on cable 3x15, rest 1 min
💪 day 2 upper
lat pulldown wide 3x12 35kg
…
18:41 ❤️bulgarians again 😭😂
ok, adding it to Unitrack18:42 ✓✓
| A | B | C | D | |
|---|---|---|---|---|
| 1 | Day 1 – Glutes | |||
| 2 | Hip thrust | 4 | 10 | 70 |
| 3 | RDL (smith) | 3 | 10 | 45 |
| 4 | Bulg. split sq | 3 | 10 | 8 |
| 5 | Cable kickback | 3 | 15 | |
| 6 | Day 2 – Upper | |||
| 7 | Lat pulldown | 3 | 12 | 35 |
Coach shorthand, understood
2 workouts
in a loop · 8 exercises · 25 sets
I matched every exercise.
1Day 1 · Glutes4 exercises
hip thrust
RDL smith
bulg split sq
kickbacks on cable
2Day 2 · Upper4 exercises
lat pulldown wide
Train on your own?
Pick how many days a week you train and get a starter plan. Or build your own with supersets and drop sets.
Coming from Strong or Hevy?
Bring your workout history from a Strong or Hevy export.
Logging & rest
Log the set.
Tap the check to log the set as suggested, or tap a number to change it.
Take your rest.
Your rest timer stays on the Lock Screen and in the Dynamic Island, and a sound tells you when rest is over.
Thursday, October 1
9:41
Progress you can read.
Look back at every workout. Follow the strength line for each exercise, keep your weekly streak and see your records.
21 sets · 58 min
21 sets · 58 min
21 sets · 58 min
Under the hood
The science, in plain words.
104
studies and reviews on progression, periodization, fatigue and the menstrual cycle, each checked in PubMed.
Reps first, then weight.
Reach the top of your rep range on every set, then the weight goes up. The classic double progression.
Stop a couple of reps short.
Sets that end about two reps before failure build as much strength as sets to failure, with less fatigue. Your last set goes closer.
3 sources
- Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysisGrgic et al. · J Sport Health Sci · 2022
- Exploring the dose-response relationship between estimated resistance training proximity to failure, strength gain, and muscle hypertrophy: a series of meta-regressionsRobinson et al. · Sports Med · 2024
- Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysisRefalo et al. · Sports Med · 2023
Adjust to the day.
Picking today’s load by how ready you are works at least as well as a fixed plan, and it fits you better.
2 sources
- The effect of load and volume autoregulation on muscular strength and hypertrophy: a systematic review and meta-analysisHickmott et al. · Sports Med Open · 2022
- Comparison of periodization models of concurrent training in recreationally active postmenopausal womenMedeiros et al. · J Strength Cond Res · 2022
Easier weeks, not lost weeks.
When work piles up, Unitrack offers an easier week: less weight, fewer sets, same days. The way strength athletes do it.
A break isn’t a reset.
Two or three weeks off barely touch your strength. The first two workouts back start a little lower, then weights climb back fast.
2 sources
- Resistance training-induced elevations in muscular strength in trained men are maintained after 2 weeks of detraining and not differentially affected by whey protein supplementationHwang et al. · J Strength Cond Res · 2017
- Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained menOgasawara et al. · Clin Physiol Funct Imaging · 2011
Research sets the rules. Where it gives no exact number, we tune ours on real training logs.
A few things to know.
Is Unitrack free?
Yes. Everything in Unitrack is free today. A paid Pro plan will come later. Install Unitrack from the App Store before Pro launches and you get 12 months of Pro free when it arrives. No payment details, nothing renews automatically.
Do I need an account?
Not to log workouts, build plans or see your history. Sign in with Apple or with a code sent to your email to get weight and rep suggestions, Apple Health and history import, and sync between your iPhones. You can delete your account in Settings.
Where is my workout data?
On your iPhone. With an account, it is also backed up and synced, and stored in the EU (Frankfurt, Germany). You can export your workouts as a CSV file at any time. No ads, no tracking.
Can I use my own program?
Yes. Build your own plan with supersets and drop sets, paste one from your coach, or start a free workout. The coach suggests weights and reps for your sets.
What changes when I check in?
Your answer adjusts today’s suggested weights and reps, and the reason appears next to each exercise. It applies to today only and doesn’t rewrite your program. Change your answer in one tap to undo it.
Does Unitrack work offline?
Yes. You can log your workouts without a connection.
Do I have to track my cycle?
No. It stays off until you turn it on. Your phase adds context to your workouts and doesn’t change your weights or reps.
Your next workout has numbers.
Install from the App Store before Pro launches and get 12 months of Pro free.
Join the betaFree on TestFlight for iPhone. App Store coming soon.
Follow the launch on Instagram