# Reps

> Reps is an AI recovery and training coach for iPhone and Apple Watch. It turns your Apple Watch's HRV, sleep, and training load into one daily Readiness Score, plus training windows, strength and running tracking, photo-based nutrition logging with allergy alerts, and an AI coach (Rex) that answers questions using your own data — with on-device AI where the iPhone supports it. No extra hardware to buy; free to try, then a subscription.

Reps replaces the separate recovery, strength, running, nutrition, and sleep apps people usually stack together, because one AI coach sees all of it at once. The pages below are plain-text markdown, safe to fetch and quote directly.

## Pages

- [What Reps is](https://reps.siddharthnatamai.com/ai/index.md): Overview — the "replaces five apps" pitch, core features, requirements, and pricing.
- [Recovery Readiness](https://reps.siddharthnatamai.com/ai/recovery-readiness.md): The daily Readiness Score, training windows, muscle recovery map, and training load tracking.
- [AI Coach (Rex)](https://reps.siddharthnatamai.com/ai/ai-coach.md): How Rex answers questions about your own training and recovery data, and where it runs on-device.
- [Nutrition and Allergy Alerts](https://reps.siddharthnatamai.com/ai/nutrition-and-allergy-alerts.md): Photo/voice/text meal logging and automatic allergy checks on logged meals.
- [Caffeine Cutoff](https://reps.siddharthnatamai.com/ai/caffeine-cutoff.md): Tracking active caffeine and a personal cutoff time tied to sleep impact.
- [Strength Training](https://reps.siddharthnatamai.com/ai/strength-training.md): Voice logging, NFC tag scan-to-log, supersets, and recovery-aware workouts.
- [Running](https://reps.siddharthnatamai.com/ai/running.md): Live route, splits, heart-rate-gated intervals, and Strava sharing.
- [Sleep and Energy](https://reps.siddharthnatamai.com/ai/sleep-energy.md): The daily energy budget built from Apple Watch sleep data.
- [Privacy and On-Device AI](https://reps.siddharthnatamai.com/ai/privacy-on-device.md): What runs on-device, what doesn't, and how health data is (and isn't) used.

## Comparisons

Honest, feature-based comparisons of Reps against the apps people usually weigh it against. Each gives credit to the other app and avoids invented stats or medical claims. Web versions live under /alternatives/.

- [Reps vs Whoop](https://reps.siddharthnatamai.com/ai/whoop-alternative.md): The daily readiness read from the Apple Watch you own, with no proprietary band or hardware membership.
- [Reps vs Oura](https://reps.siddharthnatamai.com/ai/oura-alternative.md): Recovery and readiness without buying, sizing, or charging a ring — plus training, nutrition, and a coach.
- [Reps vs Bevel](https://reps.siddharthnatamai.com/ai/bevel-alternative.md): The same Apple Watch recovery read, carried into training, strength, and an AI coach.
- [Reps vs Athlytic](https://reps.siddharthnatamai.com/ai/athlytic-alternative.md): The recovery and exertion read, plus a coach that acts on it and logs what comes next.
- [Reps vs Gentler Streak](https://reps.siddharthnatamai.com/ai/gentler-streak-alternative.md): Sustainable training with a concrete readiness number, an AI coach, and nutrition underneath.
- [Reps vs MyFitnessPal](https://reps.siddharthnatamai.com/ai/myfitnesspal-alternative.md): Photo meal logging with allergy alerts, wired into recovery, training, and a coach — not a food diary in isolation.

## Features

Per-theme web landing pages, one for each thing Reps does. Each deep-links to the matching App Store custom product page. Index lives at /features/.

- [Recovery & readiness](https://reps.siddharthnatamai.com/features/recovery-readiness): One daily Readiness Score from Apple Watch sleep, HRV, and training load, with a plain-English verdict, training windows, and a muscle recovery map.
- [HRV tracker](https://reps.siddharthnatamai.com/features/hrv): Reads the heart rate variability your Apple Watch records into trends and a recovery signal that feeds the Readiness Score.
- [Sleep & energy](https://reps.siddharthnatamai.com/features/sleep-energy): An honest daily energy budget built from last night's Apple Watch sleep — and it says so when it lacks real sleep data.
- [Heart health](https://reps.siddharthnatamai.com/features/heart-health): Resting heart rate trends, fitness age, and cardio recovery signals from the Apple Watch you already wear (not an ECG device).
- [Training load & strain](https://reps.siddharthnatamai.com/features/training-load): Watch weekly training load build in real time and catch the overtraining spike about a week before it hits.
- [Apple Watch coaching](https://reps.siddharthnatamai.com/features/apple-watch): The missing brain for your Apple Watch — turns the numbers it already collects into decisions, no extra hardware.
- [Strength training](https://reps.siddharthnatamai.com/features/strength-training): Voice logging mid-rep, NFC scan-to-log on gym machines, flowing supersets, a live race against your best set, and recovery-aware AI workouts.
- [Running coach](https://reps.siddharthnatamai.com/features/running-coach): Live route, splits, ground contact time, heart-rate-gated run/walk intervals, weather check, and Strava sharing.
- [Macros & nutrition](https://reps.siddharthnatamai.com/features/nutrition-macros): Snap, say, or type a meal for calories and macros in seconds, with meal cards and water tracking, tied to your training.
- [Allergen alerts](https://reps.siddharthnatamai.com/features/allergen-tracker): Set your allergens once and every logged meal is checked against them, with a severity-graded alert before you eat.
- [Caffeine cutoff](https://reps.siddharthnatamai.com/features/caffeine-cutoff): See active caffeine in your system and the latest time to have more without hurting tonight's sleep, tuned to your body.
- [On-device and cloud AI](https://reps.siddharthnatamai.com/features/on-device-ai): Readiness runs on the iPhone, supported coaching can run there too, and Google cloud processing is disclosed when Rex needs it.

## Friends

- [Friends of Reps](https://reps.siddharthnatamai.com/friends/): A short, honest list of independent apps by developers we know — no affiliate links or paid placements. Indie devs can email support@reps.siddharthnatamai.com to trade links.

## App Store

- [Download Reps](https://apps.apple.com/app/id6746460451): iPhone app, requires Apple Watch Series 6 or later. Free to try, then a monthly or annual subscription.