All our workouts are created by Dr Kate Baldwin (PhD), sport scientist and researcher in the field of strength training for endurance athletes. We apply evidence based strength training principles specifically to enhance endurance performance and reduce injury risk.

We have programs for athletes of all levels of gym experience. Our level definitions are as follows:

Novice:
- I have never completed strength training before or it has been over 6 months since completing a form of strength training
- I do not feel confident in the gym and/or using home equipment
- I want to start with the basics and focus on technique
Intermediate:
- I have completed a form of strength training within the last 6 months
- I feel fairly confident in a gym environment and/or using home equipment
- I can complete a barbell squat and deadlift
Advanced:
- I am currently completing strength training or have a history or strength training
- I feel very confident in a gym environment and/or using home equipment
- I can complete a barbell squat, deadlift and other exercises under loadion text goes here

We have dedicated 15 minute programs as well as 30, 45 and 60 minute options, allowing you to decide before each workout how long you want to train for.

These programs are designed to help rehabilitate and minimise injury risk, addressing common injury areas for endurance athletes, including gluteal weakness, Achilles tendinopathy and runners knee. All injury management programs are designed by Dr Kate Baldwin (PhD), who is a physiotherapist with extensive experience working with endurance athletes.

Prior to completing a weighted exercise for the first time, athletes are asked their 1RM (repetition maximum). If this is known the weight can be manually inputted, and if not it will be initially estimated based on bodyweight. Using the athlete’s RIR (repetitions in reserve) for every set allows our unique algorithm to ensure the weights prescribed are always appropriate for every individual.

Repetitions in reserve (RIR) is the amount of additional repetitions you feel you could complete with good technique at the end of a set of a particular exercise until you reached the point of failure. Eg. If you completed 6 repetitions of an exercise and felt you could complete an additional 4 repetitions prior to failure, your RIR would be 4.

We recognise endurance athletes undertake high training loads and may occasionally require modification to the strength training intensity. Prior to each workout’s main set the athlete is asked to rate their current fatigue on our fatigue scale. This response determines whether any modifications are made to the workout with regard to intensity (weights prescribed) and volume.

Your 1RM (Repetition Maximum) is the maximum amount of weight you can lift for a particular exercise. Using our unique algorithm, we track your estimated 1RM for your most frequently completed exercises so you can track your strength progress.

Athletes can choose from home based programs which require little more than a resistance band, as well as gym based programs.

Of course! You can substitute any exercise with another from our library of over 200 exercises. All exercises have an instructional video as well as written technique cues, helping you complete each exercise with confidence.

We recommend seeing a medical professional to get clearance prior to completing any new physical activity programs.

Absolutely. We have developed the app to work alongside your favourite music apps, so you can listen to music uninterrupted.

The monthly subscription cost is AUD 19.99.

To cancel a Google Play subscription, you can:

Go to your subscriptions in Google Play
Find the subscription you want to cancel
Select Manage
Click Cancel subscription
Select a reason in the confirmation pop-up
Click Continue

To cancel an Apple subscription on an iPhone, iPad, or Apple Vision Pro, you can:

Open the Settings app
Tap your name
Tap Subscriptions
Tap the subscription you want to cancel
Tap Cancel Subscription

FAQs