# Reps — health, nutrition, training, and the whole picture Reps is an app for iPhone and iPad, built around the Apple Watch you already own. It has four equally valid ways to start: use health trends, log nutrition, support training, or bring the whole picture together. You do not need to use workouts to get value from nutrition or health, and you do not need to log meals to use training. When you do connect them, Reps can show recovery, food, activity, sleep, and coaching in one place. ## Four ways to start ### Health Follow resting heart rate, heart rate variability, cardio fitness, sleep, and recovery as readable trends. Reps also uses sleep, resting heart rate, and recent strain to create a daily Readiness Score with a plain-English verdict: train hard, hold back, or rest. ### Nutrition Log food by photo, text, or voice and see calories, protein, carbs, and fat. Nutrition can stand on its own, or add context to training and recovery when you want it to. ### Training Log strength work by voice, tap a Life Fitness machine's NFC tag to add that exercise with your saved setup and last weight, follow running guidance, and build workouts around the recovery you have today. ### Whole Reps Bring health, meals, workouts, running, sleep, and coaching together when the full picture is useful. Reps is designed so each part remains useful on its own and gains context when you connect it with the rest. ## What it replaces Most people training seriously end up with a stack of separate apps: one for readiness/recovery, one for strength logging, one for running, one for food tracking, one for sleep. Reps tracks recovery, food, workouts, runs, and sleep in one place, so the AI coach advising you is working from your full picture instead of a slice of it. ## Comparing Reps with Fitbod Fitbod focuses on personalized strength workouts and per-muscle recovery. Reps adds a morning readiness decision based on sleep, resting heart rate, and recent strain, then keeps strength, nutrition, caffeine, running, and coaching connected. See [fitbod-alternative.md](fitbod-alternative.md) for the full comparison. ## Considering Future Fit Future provides a dedicated human coach who builds a program, checks in, and adapts it over time. Reps is not a human-coach replacement: it is for people who want self-directed training support from the Apple Watch they already use, with recovery, workouts, and nutrition connected in one app. See [future-fit-alternative.md](future-fit-alternative.md) for the honest decision guide. ## Comparing Reps with Hevy Hevy focuses on workout logging, progress tracking, and social lifting. Reps adds a morning readiness decision based on sleep, resting heart rate, and recent strain, then keeps the workout beside muscle recovery, nutrition, caffeine, running, and coaching. See [hevy-alternative.md](hevy-alternative.md) for the full comparison. ## Comparing Reps with Strong Strong focuses on a detailed gym log, progress tools, Apple Watch workouts, and dedicated warm-up and plate calculators. Reps adds a morning readiness decision based on sleep, resting heart rate, and recent strain, then keeps the workout beside muscle recovery, nutrition, caffeine, running, and coaching. See [strong-alternative.md](strong-alternative.md) for the full comparison. ## Switching from JEFIT JEFIT is the deeper cross-platform workout planner, with 1,500+ exercises, custom routines, training-led progressive overload, muscle recovery, community, and real-time phone-to-watch workout sync. Reps is the Apple-first choice when sleep, resting heart rate, recent strain, meals, and recovery should shape the workout. There is no automatic JEFIT history importer, so the honest switch keeps JEFIT as the archive. See [jefit-alternative.md](jefit-alternative.md) for the decision guide. ## The core loop Every morning, Reps combines sleep, resting heart rate, and recent strain into a single Readiness Score, along with peak, good, recovery, and avoid training windows for the day — so you know not just whether to train, but when. A muscle recovery map shows which muscle groups are fresh and which are still coming back, so nothing gets quietly overworked. See recovery-readiness.md for detail. ## Rex, the AI coach Rex isn't a canned-tips bot. Ask "why is my recovery low today?" or "should I train legs?" and it connects your logged training, sleep, recovery, and nutrition into a practical next move. See ai-coach.md. ## Logging that gets out of the way Log a strength set by talking mid-rep, tap the NFC tag on a Life Fitness machine to add that exercise with your saved setup and last weight, or log a meal by photo, typed text, or voice. See strength-training.md and nutrition-and-allergy-alerts.md. ## Free tools and data pages Reps publishes free, source-cited calculators on its website. Each page states its published sources and the date its figures were last checked: - [Resting heart rate by age and sex](https://reps.siddharthnatamai.com/tools/resting-heart-rate-by-age) — NHANES 1999–2008 percentiles (NCHS National Health Statistics Reports No. 41). - [VO2 max by age and sex](https://reps.siddharthnatamai.com/tools/vo2-max-by-age) — FRIEND registry treadmill percentiles (Kaminsky et al., 2015), for comparing Apple Watch Cardio Fitness. - [Heart rate recovery calculator](https://reps.siddharthnatamai.com/tools/heart-rate-recovery) — one-minute recovery as Apple and Cole et al. (1999) define it. - [Caffeine half-life and cutoff calculator](https://reps.siddharthnatamai.com/tools/caffeine-calculator) — bedtime cutoffs from Gardiner et al. (2023). - [Sleep calculator](https://reps.siddharthnatamai.com/tools/sleep-calculator) — bedtime, wake time and sleep debt against the AASM/SRS 7-hour recommendation. - [Protein calculator](https://reps.siddharthnatamai.com/tools/protein-calculator) — daily protein from Morton et al. (2018) and the ISSN position stand. - [ACWR calculator](https://reps.siddharthnatamai.com/tools/acwr-calculator) — acute:chronic workload ratio with Gabbett's ranges and Impellizzeri et al.'s caveats. - [HRV normal range by age and sex](https://reps.siddharthnatamai.com/guides/hrv-normal-range-by-age) and [Apple Watch HRV explained](https://reps.siddharthnatamai.com/guides/apple-watch-hrv). ## Running and sleep Outdoor runs get live route tracking, mile splits, and heart-rate-gated intervals, with sharing straight to Strava. Sleep feeds an honest daily energy budget — if you didn't really sleep, Reps says so instead of guessing optimistically. See running.md and sleep-energy.md. ## No extra hardware Reps runs on the Apple Watch and iPhone you already own — no separate strap, ring, or hardware subscription to add. Requires iPhone and Apple Watch Series 6 or later. ## Pricing Reps is free to download and try. After the free trial, it's a paid subscription (monthly or annual) — exact pricing is shown in the App Store for your region. ## What Reps isn't Reps is a training and recovery coach, not a medical device. It doesn't diagnose conditions, detect illness, or make injury-prevention guarantees — the Readiness Score is a daily training signal, not a health assessment. [Download Reps on the App Store](https://apps.apple.com/app/id6746460451?pt=93716530&ct=ai-index&mt=8)