Built so your training, your meals, and your sleeptalk to each other.
Most apps track one part of you in isolation. Cadence is the layer underneath: one coach that reads your training, your kitchen and your Apple Health data, and sizes your food to the work you actually logged.
Cadence takes a small number of new people at a time so the coaching stays close. Tell us how you train and we'll come back to you.
Hey Alex
Today's Focus
Upper Body Strength + Meal Prep Sunday
Daily Actions
Goblet Squat
Set 2 of 3
From your wrist to your plate, in four steps.
Every app owns one part of you. Sleep in one place, training in another, food in a third, none of them crossing over. Here is what Cadence does instead, in order.
- 1
Your wrist writes. Cadence reads.
Overnight your watch writes sleep, HRV, resting and respiratory heart rate into Apple Health. Cadence reads 17 types from there, not from the watch itself, which is why an Oura ring or a Whoop band feeds the same engine.
17 Apple Health types
- 2
The read is against you, not a population.
Your HRV is judged against your own rolling two-week baseline. Never a chart's normal range, never a single night: a decline too gentle to notice day to day is what a trend read is for.
Your own 14-day baseline
- 3
A deload week is a real deload.
Sets come down to 60 percent while load holds at 85 percent, so the week gets lighter without sliding into detraining. The modifiers come from the program you are running, not a guess about how you look today.
Deload: sets 60%, load 85%
- 4
The food follows the work you did.
Your calorie target is your base target plus the sessions you logged, so a deload week and a peak week do not get the same plate. The meal planner builds against that number, and portions are arithmetic, not a model doing math.
Base target + logged sessions
The coach sees all four steps. 79 tools, read and write, in one conversation: move the deload, rebuild the week of food, log the set you just did. It reads the same tables the screens read.
See how Cadence works for you
Everything below this line changes to match. Same app, different starting point.
Showing Cadence for: Just starting out
Six parts. One set of data underneath.
This is not a bundle. Training, kitchen, wearable data, coach and learning all read and write the same tables, so a change in one shows up in the others.
Training that periodizes
01Strength, cardio and physio in one system. Volume ramps across a block, deloads are scheduled, a block can be told to emphasise a muscle group, and you can build your own.
- 171 exercises
- 21 strength
- 7 cardio
- 10 mobility
The whole kitchen
02Plan, prep, cook, shop, freeze. A prep timeline, a cook mode that holds the screen awake, one merged list, and a freezer you can pull from months later.
- 158 recipes
A coach with write access
03It changes the plan, it does not just describe it. 79 tools reach your programs, meals, freezer, goals and history.
- 79 tools
- Read and write
Recovery, read against your own baseline
04Five adaptation markers, tracked against your own 90-day history. Never a population chart, and any ring or band that writes into Apple Health drives the same engine.
- 17 health types
- 5 markers
- 90-day history
It ships on your wrist
05A real HealthKit workout session, not a remote control. Live heart rate and zones, strength and cardio and physio, plus meals, groceries and your check-in, offline first.
- watchOS 10+
- Series 4 and up
It gets more capable as you do
06Nothing here is unlocked by a quiz. Cards are earned from behaviour, the movement library carries a scored self-test, and the depth moves with your experience.
- 19 cards
- 5 domains
- 53 movements
Three ways to train. One engine underneath.
Strength, cardio and physio each run their own catalogue and history, feeding one shared volume count. Physio gets hold timers and a before/after pain rating: a first-class session, not a footnote in a lifting app.
- Weights arrive pre-filled. Taken from last session, rounded to the plates you own
- Week 5 beats week 1. Volume ramps across the block, and a scheduled deload is badged on screen, movable or dismissable
- Focus mode shows one set. Last time's weight, reps and RPE sit next to it
- Rest timers, RPE and supersets. A session survives a phone reboot with its clock intact
- Nothing runs on a calendar. The next session is next whenever you train, so nothing invents a rest day or flags a deadline on a card you have not started
Goblet Squat
30-Min Walk
Lower Back Stretch
3/10
1/10
Blocks, test days, and a library of movements
Blocks
A mesocycle is not a label here. Volume ramps across the phase, and it ends on a review screen: sessions, direct sets per muscle, and where your estimated one-rep maxes moved. Run it again, or build something new.
Test days
Benchmark test day is opt-in. Pick a battery, run one event, get a scored card on your progress page. A partial battery is a first-class result, not a failure.
A library of movements
53 movements with cues, intent, pattern and body segment. A near-wordless practice screen loops a demo, and a 9-item self-test produces a real prescription. A symptom picker sits in front: only emergency or illness answers stop you, the rest advise and still hand you a plan.
Wednesday
Breakfast
Overnight Oats
Lunch
Turkey Sandwich
Dinner
Pasta with Veggies
From the plan to the plate, and back again.
Meal planning apps stop at a list. This one keeps going, from the batch prep through the cook timeline to the freezer you pull from two months later. 158 recipes, and the ones that need a swap carry one.
- The prep optimizer clusters by oven temperature. Out comes a cook timeline and the containers you need, by type and count
- Cook mode holds the screen awake. It walks the steps one at a time
- One grocery list, merged and categorised. It spans the whole week, and you can add your own
- Freeze the extras with an expiry. Then pull them into a week two months from now
- 117 of the 158 recipes carry an ingredient swap. Each shows the per-serving macro change, and none of them fork the recipe
Photograph it, scan it, or start from a week somebody already built
Log it with the camera
Photograph a meal and the AI estimates what was in it, calibrated against your own past photo meals and what you planned, so the guesses move toward your kitchen, not an average one. A nutrition label comes back as structured macros. Add condiments after at small, medium or large: per-gram nutrition for 20 of them is already in the database.
Or start from a week somebody built
Starting from empty is the hardest part. Four curated weeks fill the grid in one tap, 28 meals each: Gentle Start, High Protein Fast, Cook Once Eat Twice and Plant Forward. They appear in the empty state only, then get out of the way.
Not a chatbot. A coaching system.
It does not answer questions about your plan. It changes your plan.
79 tools read and write your programs, meals, recipes, freezer, weight, check-ins, goals and history. It rebuilds a mesocycle, sets a deload, generates next week's food, moves a meal to the freezer, and turns a goal into steps on today's checklist. It also reads your recovery before you mention it: your HRV against your own baseline, your sleep and your resting heart rate are in the conversation at the first message.
- Log by talking. A workout, a set, a cardio session, a meal, a check-in or your weight
- Memory that persists. Your injuries, your preferences and the coaching voice you picked, across sessions and months
- Three ways to build a program. By hand, from a photo or PDF of one, or by talking it through with an explicit save step
- Goals decompose into steps. They arrive as today's actions
- A router picks the model before the request goes out. A quick log does not cost what a program rewrite costs
- The numbers are computed by plain code, not by the model. Levels, volume and macros come from deterministic services; the model presents and orchestrates
Cadence
Your wellness partner
That's awesome! Showing up is the hardest part and you did it. Goblet squats are a great exercise to build from. I logged 3 sets for you.
Based on your logged workout
Let's keep 25 lb for one more session. Once all 3 sets feel solid at 12 reps, we'll bump to 30. Small wins add up!
Your own data, turned into something you can act on.
Wearables are very good at collecting and quite bad at concluding. Cadence takes 17 Apple Health types in through your phone and does three things with them, none until there is enough to be worth saying.
Adaptation
90-day baselineFive markers, judged against your own 90 days. Resting heart rate, HRV, cardio fitness, heart rate recovery and walking heart rate, each knowing which direction is better. The comparison is to your past, never a population chart.
Sleep rhythm
90-day baselineHow steady your wake time is. And how far it drifts between work days and free days. If your sleep is already regular, this card says nothing, on purpose.
Patterns
90-day baselineCorrelations mined weekly from your own data. At most three at a time, each with a confidence tier and the window it came from. None of them claims a cause, because a correlation cannot.
None of this is Apple Watch specific. Cadence reads Apple Health, not a watch, so any ring or band that writes HRV, resting heart rate, respiratory rate and sleep stages into it drives the same engine, Oura and Whoop included. One driver is Apple Watch only, sleeping wrist temperature, and it steps aside when it is not there.
One question, or none. When a shift in your numbers means something specific, the app asks about it once. Never a second waiting behind it.
Nineteen cards you earn by doing the thing.
No quizzes, no course. Cards unlock from what you actually do, so nothing arrives before it is useful, and a short list above your collection says in plain language what earns the next few.
- Fitness4Exercise Fundamentals, Progressive Overload, Workout Logging, Cardio Integration
- Nutrition4Meal Prep Basics, Protein Awareness, Hydration, Balanced Eating
- Recovery5Rest Is Training, Rest Day Planning, Sleep Hygiene, Anchored Wake Time, Stretching and Mobility
- Mindset3Goal Setting, Process Over Outcome, Handling Setbacks
- Consistency3Showing Up, Building a Routine, Weekly Planning
Fitness
Exercise Fundamentals
Active Skills
Exercise Fundamentals
Fitness
Meal Prep Basics
Nutrition
Showing Up
Consistency
Previously Earned
Goal Setting
Mindset
Rest Is Training
Recovery
Starts simple. Grows with you.
Cadence reads your experience from what you do, then moves the language, the depth and the coaching to match. A card can go quiet if the behaviour stops and come back when it returns, because a skill is something you do, not a badge you own.
Nice work getting to the gym! I logged 3 sets of goblet squats for you. Want me to suggest a simple routine for next time?
Progressive Overload
Fitness
You've been goblet squatting 50 lb for 3 weeks now, really solid. Ready to try barbell back squats? I can add them to your next session.
Workout Logging
Fitness
Same app. Same features. The complexity moves so you are never lost and never held back.
The watch app is not a remote control.
Most fitness watch apps are a mirror with buttons. This one runs a real HealthKit workout session, so live heart rate, five colour-coded zones, active calories, distance, pace, cadence and elevation come off the sensors and keep coming when your wrist goes down.
- Strength on the crown. Turn it for weight, tap to switch to reps, and RPE and the warm-up flag get captured at the rest timer. Last session's numbers sit beside today's, and a scheduled deload applies to both set count and load
- Cardio that is a real workout session. Structured intervals plus nine quick starts: run, bike, walk, hike, row, swim, elliptical, stairs, jump rope. It survives a wrist-down and a pocket
- Physio is a full session too. Hold timers, rep counts, bilateral left and right, and a pain rating before and after
- Ask Cadence mid-workout. It posts a live snapshot of your heart rate, zone, elapsed time and sets done, and sends back one cue, with a brief at the start and a debrief on the summary
- Offline first, as architecture and not as a promise. Everything writes to the watch before the network, a reconnect flushes the queue on its own, and a corrupted local store is quarantined rather than wiped
watchOS 10 and later, which is Series 4 and up. The watch app ships inside the iPhone app as one download, and iPhone is in TestFlight while access is invite-only, so your invite brings the beta build rather than the App Store.
Goblet Squat
Set 2 of 3
Also on the wrist
- Your meals
- Your grocery list
- Your check-in
- Your weight
Six things this app will not do.
Most of what makes a wellness app sticky is built to make you anxious. These are removed on purpose, enforced in code rather than a style guide, and none are coming back.
No streaks. No best-ever, no calendar heatmap, no day count anywhere. They were built, then deleted on purpose, and the language is banned in the coach's instructions so it cannot drift back through a generated sentence.
No guilt. The coach cannot count your missed days, name a lapse, or say "back on track". Come back after two weeks away and you get a softer greeting, not a tally.
No daily score. No ring to close, no grade, no number out of 100. One composite of your whole body is a number you would chase instead of training.
No invented numbers. Where a value is unknown the app says less rather than fill the gap. No rating for your body reaches the coach, so it cannot quote one, and the nutrition tools lost their default-macro fallback rather than ship a plausible guess. On screen a guess is indistinguishable from a measurement.
No claimed causes. Only correlations that replicate surface, at most three, each with a confidence tier and the window it came from. Your data shows what moved together, never what made it move.
No filler on a quiet day. Six surfaces stay blank until there is something worth saying: adaptation, patterns, sleep rhythm, benchmarks, your position in the block, and the whole from-your-watch section. An app with something to say every day is filling space.
And when it is uncertain about something that would change what it does, it asks one question. One at a time, at most one every four days, three a month. Not a queue, not a badge, not “1 of 3”. That limit is a database constraint, not a preference.
Cadence is invite-only for now.
Not as a growth tactic. The coaching is close and the group is small, so access opens a few people at a time. Tell us how you train and what you are trying to fix, and we will come back to you.
Web app plus iPhone and Apple Watch in TestFlight. One invite covers all three.