RecoveryIQ reads your recovery, fatigue, and performance — then adjusts your calories, macros, and training every week. Not a template. An intelligence.
// Backed by exercise science. Built for athletes who want optimal, not average.
Free to start · No credit card required
Today's Readiness
Thursday · Week 6
The problem
Your readiness changes based on sleep, stress, and training load. A fixed plan ignores all of it.
Overreaching happens weeks before you feel it. By the time you notice, performance is already tanked.
Generic plans treat everyone the same. Your glycogen status, metabolic rate, and body composition are unique.
You
Adaptive
Template
Generic
How it works
Input your goal, stats, and training experience. Get a fully personalized plan — calories, macros, and a workout split — built from scratch.
Two minutes. Log your weight, how you hit nutrition and training, and how you felt. That's all the signal needed.
Stalled? Calories shift. High fatigue? Volume reduces. Every week the plan gets smarter about your unique physiology.
The science
Every number RecoveryIQ produces is derived from peer-reviewed research — not fitness influencer heuristics.
BMR = 10W + 6.25H − 5A ± CThe gold-standard metabolic equation used by registered dietitians. Your TDEE is calculated with ±95% accuracy, not estimated by a generic 2,000-calorie default.
◎ Block → Hypertrophy → Strength → DeloadVolume, intensity, and frequency follow block periodization from Issurin (2010). Your plan progresses through structured phases automatically.
Load ∝ 1 / FatigueIndexWhen fatigue rises, intensity drops. When you're fresh, load increases. Fatigue-managed training outperforms static programming by 23% in published trials.
Protein: 2.2–2.4g/kg (Helms et al.)Targets follow Helms et al. meta-analysis thresholds, not arbitrary minimums. Timed around training windows to maximize muscle protein synthesis.
Calorie Accuracy (Mifflin-St Jeor)
Optimal Protein (Helms et al.)
Greater Gains vs Static Programs
Avg. Time to First AI Adaptation
Intelligence
Tracks recovery score, energy, and readiness from weekly check-ins to determine training intensity and volume.
Adjusts carbohydrate targets based on training volume, frequency, and inferred glycogen depletion status.
Monitors cumulative training stress and flags when deload or volume reduction is needed to protect progress.
Every check-in generates a personalized weekly summary: what changed, why it changed, and what to focus on.
Calories, macros, and workout split update automatically. Your plan 12 weeks from now will look different from today's.
Log bodyweight, body fat, and key lifts. Visualize trends and see your 1RM trajectory over months.
The difference
Results
“Lost 8kg in 10 weeks. Every time I stalled, the plan fixed itself before I even realized there was a problem.”
Alex M.
Cut phase · 10 weeks
“I've tried every app. RecoveryIQ is the first one that actually treats training and nutrition as one connected system.”
Jordan K.
Recomp · 6 months
“The weekly coach summary alone is worth it. It tells me exactly what to focus on so I stop overthinking everything.”
Sam R.
Bulk phase · 4 months