Ten minutes in.
A plan that keeps up.

Answer questions about your body, goal, schedule and food. Get a plan built for you. Then your coach checks in every week, on the day you choose, and adjusts it.

Onboarding question: what's your goal? Lose fat is selected
Your plan is built: three workouts a week, 2,150 kcal and 170 g protein
Your plan3 workouts a week, about 60 min each
Targets2,150 kcal and 170 g protein

App screens and numbers are samples.

Day one, about ten minutes

Tell it about you.

The questions a good coach would ask, once. Your answers decide everything that follows.

Body and goalTraining days and session lengthGym or home equipmentExperienceAches and pain areasSleep, stress and stepsFood, cuisines and allergies
Onboarding: what do you weigh? A ruler set to 81 kg

A minute later

Get a plan built for you.

Six weeks of sessions, your calorie and protein targets and a step goal, each with the reason behind it. On Train + Fuel, a menu too.

Your plan is built, with Monday, Wednesday and Friday sessions

Every week

Know exactly what's next.

Your week at a glance: which day you train, what each session focuses on, and how long it takes.

Your plan: three workouts a week, the week's days and Monday's full body session

Every session

Train with it.

A warm-up for the session, a target for every set, a rest timer, and a swap for any exercise that doesn't suit you that day.

Set logger: hack squat with targets for each set

Every week, on your day

Check in. Your plan adjusts.

Your coach reads the week you logged and decides what to change, if anything, and tells you why in plain words.

Check-in result: step goal from 7,000 to 8,000, with the coach's reason

What a check-in looks like.

One change at a time, with the reason and the numbers behind it.

Check-in result: week 3 done. This week's change: step goal from 7,000 to 8,000. Calories and exercises stay the same.
This week's changeOne clear change, such as your step goal going from 7,000 to 8,000. Everything else stays the same.
Your coach explains it“Your weight has held for two weeks and your waist hasn't moved, so we'll move a bit more before eating less.”
How it decidedWeigh-ins over two weeks, waist, meals eaten, sessions done, sets, strength and hunger. The deciding numbers are highlighted.
Never one bad weekA single heavy weigh-in or a missed session doesn't change your plan. Trends do.

A new plan every 4 to 6 weeks.

Each phase builds on the last. The final week is lighter so your body can recover, then your next phase is built from how this one went.

  1. Week 1Set your starting numbers
  2. Week 2Beat them
  3. Week 3Check-ins fine-tune
  4. Week 4Keep building
  5. Week 5 to 6Peak, then a lighter week

Careful by design.

It asks before it buildsTell it about a health condition, an injury, pain or a pregnancy and it builds more carefully, and may suggest you see a doctor before you start.
Aches change the planPain areas shape which exercises you get, with a short daily routine for them on Train and Train + Fuel.
Food without the numbersIf food is a hard subject for you, it drops calorie numbers for plain portion guidance.
Numbers checked in codeTargets, portions and weekly sets are calculated and checked, not guessed by the AI.
For adultsKilopilot builds plans for people 18 and over. It gives general guidance, not medical advice.

Your first plan is ten minutes away.

Coming soon to the App Storehello@kilopilot.com