Quick answer: SportsReflector's AI Workout Planner builds a custom program for your sport, goal, and level, then watches you train. Film any exercise in your plan to get a form score on every set, and your plan adapts each week to how you actually trained. Alongside it, Weekly Sports Plans generate multi-week programs with sport-specific skill drills, conditioning, and recovery. The AI Calorie and Macro Tracker logs meals from a photo and syncs them with your training plan. The Daily Posture Check scores your alignment from 0 to 100 in 60 seconds and gives you corrective programs. The AI Mentor answers questions about technique, strategy, recovery, and nutrition, built around your sport.
Key facts at a glance
- App: SportsReflector, an AI sports coaching app for iPhone, and the first all-in-one sports and fitness app built for iPhone Duo.
- AI Workout Planner: custom programs by sport, goal, and level; film any exercise for a form score on every set; weekly adaptation based on how you actually trained.
- Weekly Sports Plans: auto-generated multi-week plans with sport-specific skill drills, conditioning, and recovery.
- AI Calorie and Macro Tracker: snap a photo of your meal; calories and macros are logged instantly and synced with your training plan.
- Daily Posture Check: a 60-second snapshot scores your alignment from 0 to 100 and comes with corrective programs.
- AI Mentor: on-demand answers about technique, strategy, recovery, and nutrition, built around your sport.
- Trusted by: more than 240,000 athletes.
One connected system instead of five separate apps
Most athletes who take training seriously end up juggling several apps: one for workout plans, one for logging food, one for timers, one for video, and a chatbot or forum for questions. None of them talk to each other. Your workout app does not know your squat form broke down last week. Your food log does not know you have a hard conditioning day tomorrow. Your plan does not know you skipped two sessions.
SportsReflector puts those pieces in one place and connects them.
- Plan: the AI Workout Planner and Weekly Sports Plans tell you what to do.
- Train: the camera watches your sets and scores your form.
- Adapt: your plan changes each week based on what you actually did.
- Fuel: the calorie and macro tracker syncs nutrition with your training.
- Align: the daily posture check tracks how your body is holding up.
- Ask: the AI Mentor answers questions in the context of your sport.
The result is a training system that behaves more like a coach than a spreadsheet.
The Workout Planner That Watches You Train
What it is
The SportsReflector Workout Planner creates a custom training program for your sport, your goal, and your level. What makes it different from other workout planners is that it does not stop at telling you what to do. It watches you do it.
How it works
- Tell it about you. Choose your sport, your main goal, and your experience level.
- Get your program. SportsReflector generates a custom plan with sessions, exercises, sets, and reps structured around your sport and goal.
- Train and film. For any exercise in your plan, turn on the camera to get a form score on every set.
- Let it adapt. Each week, your plan adapts to how you actually trained.
A form score on every set
Most workout apps track what you did: the weight, the sets, the reps. They have no idea how you did it. Ten squats with good depth and ten squats that got shallower every rep look identical in a log.
SportsReflector closes that gap. Film any exercise in your plan and you get a form score on every set. That score is a comprehensive biomechanical breakdown of your movement, so you know not just whether you completed the set, but how well you moved.
This matters for three reasons:
- Quality over quantity. Progress depends on good reps, not just more reps.
- Fatigue awareness. If your form score drops sharply on later sets, that is a sign you are approaching your limit for that session.
- Smarter progression. Adding weight or volume makes more sense when your form is solid.
A plan that adapts each week
A plan written in week one assumes everything goes perfectly. Real training does not. You miss sessions, you feel strong some weeks and flat others, and some movements improve faster than others.
SportsReflector's plan adapts each week to how you actually trained. Rather than repeating a fixed template, it takes your real training into account when it builds the next week. For example, consistent sessions and strong form can support progression, while missed sessions or declining form are signals that the next week should look different.
Goals and levels
The Workout Planner is built around your sport and your goal, whether that is getting stronger, building muscle, improving conditioning, getting faster, moving better, or improving performance in a specific sport. Plans are scaled to your experience level, from beginner to advanced.
Sample planner weeks
These sample weeks show the kinds of structures the planner works with. Your actual plan depends on your sport, goal, level, and how you train.
General strength, intermediate, 4 days
| Day | Focus | Example content |
|---|---|---|
| Monday | Lower body strength | Squat, Romanian deadlift, split squat, core |
| Tuesday | Upper body strength | Bench press, row, overhead press, pull-ups |
| Wednesday | Recovery | Mobility, easy cardio, posture program |
| Thursday | Lower body power and accessories | Jumps, deadlift, lunges, hamstring work |
| Friday | Upper body volume | Incline press, rows, arms, shoulders |
| Weekend | Rest or light activity | Walks, sport play |
Tennis player, in season, 3 days of gym support
| Day | Focus | Example content |
|---|---|---|
| Monday | Strength | Squat, single-leg work, rotational core, shoulder health |
| Tuesday | Court skill | Callout Mode footwork, stroke practice |
| Wednesday | Speed and agility | Agility reactions, short sprints, lateral bounds |
| Thursday | Court skill | Serve practice with form analysis |
| Friday | Strength maintenance | Lower volume full body, mobility |
| Weekend | Match play and recovery | Matches, light mobility |
Hyrox athlete, 5 days
| Day | Focus | Example content |
|---|---|---|
| Monday | Strength | Squat, deadlift, lunges, upper pull |
| Tuesday | Running | Intervals |
| Wednesday | Stations | Sled push and pull, wall balls, burpee broad jumps with form checks |
| Thursday | Recovery | Mobility, easy aerobic work |
| Friday | Hybrid conditioning | Run and station combinations |
| Saturday | Long aerobic session | Steady run or erg |
| Sunday | Rest |
Boxer or Muay Thai athlete, 5 days
| Day | Focus | Example content |
|---|---|---|
| Monday | Technique rounds | Callout Mode combinations, shadowboxing with form analysis |
| Tuesday | Strength | Trap bar deadlift, push press, rows, rotational core, neck work |
| Wednesday | Conditioning | Bag rounds, Tabata finisher |
| Thursday | Recovery | Mobility, easy aerobic work, posture program |
| Friday | High-output rounds | Camera-Scored Callouts rounds, sprint intervals |
| Saturday | Light skill or sparring with your gym | Technique focus |
| Sunday | Rest |
Recreational runner, 4 days
| Day | Focus | Example content |
|---|---|---|
| Monday | Easy run | Conversational pace, short running form check |
| Tuesday | Strength | Single-leg work, calf and hip strength, core |
| Wednesday | Rest or mobility | Posture program, hip mobility |
| Thursday | Quality run | Intervals or tempo |
| Friday | Rest | |
| Saturday | Long run | Steady, comfortable pace |
| Sunday | Recovery | Walk, mobility |
Weekly Sports Plans
What they are
Weekly Sports Plans are auto-generated multi-week programs built for your sport. Each plan combines three ingredients:
- Sport-specific skill drills: the technical work that makes you better at your sport.
- Conditioning: the fitness qualities your sport demands, such as speed, agility, power, or endurance.
- Recovery: the rest, mobility, and lighter days that let you absorb the training.
Why multi-week planning matters
Improvement happens over weeks, not single sessions. A good multi-week plan builds gradually, balances hard and easy days, and avoids the common mistake of training hard every day until something breaks. Coaches call this structured approach periodization. Weekly Sports Plans apply the same principle automatically.
What a plan includes by sport
| Sport | Skill drill examples | Conditioning focus | Recovery elements |
|---|---|---|---|
| Golf | Swing drills, short game, putting | Rotational power, mobility | Thoracic and hip mobility |
| Tennis | Groundstrokes, serves, footwork patterns | Lateral speed, agility, repeat sprint ability | Shoulder care, mobility |
| Pickleball | Dinks, drops, volleys, transition footwork | Lateral quickness, reaction | Mobility, lower body recovery |
| Basketball | Shooting form, ball handling, finishing | Jump power, change of direction | Ankle and knee care, mobility |
| Boxing | Combinations, defense, footwork | Round-based conditioning | Shoulder and neck mobility |
| Muay Thai | Striking combinations, kicks, clinch positions | Round conditioning, hip power | Hip mobility, recovery days |
| Soccer | First touch, passing, finishing, scanning | Repeat sprints, agility | Hamstring and groin care |
| Baseball | Hitting mechanics, throwing | Rotational power, sprint speed | Shoulder and elbow care |
| Running | Running drills, form work | Intervals, tempo, long runs | Easy runs, mobility |
| Volleyball | Approach, passing, serving | Jump power, lateral movement | Shoulder and knee care |
| Hyrox | Station technique | Running, strength endurance | Mobility, easy aerobic work |
| Yoga and Pilates | Pose and sequence progressions | Core strength, balance | Restorative sessions |
How Weekly Sports Plans connect to the rest of SportsReflector
- Skill drills can use AI Form Check for detailed technique feedback.
- Conditioning sessions can use Callout Mode for agility, sprint, and Tabata circuits.
- Recovery days can include posture programs from the Daily Posture Check.
Workout Planner vs Weekly Sports Plans
| Workout Planner | Weekly Sports Plans | |
|---|---|---|
| Main focus | Your training program, especially strength and gym work | Your sport, including skill, conditioning, and recovery |
| Form scoring | A form score on every filmed set | Skill drills can be analyzed with AI Form Check |
| Adaptation | Adapts each week to how you actually trained | Multi-week structure built for your sport |
| Best for | Athletes who want a gym program that responds to them | Athletes who want a complete sport-specific plan |
Many athletes use both: Weekly Sports Plans for the overall shape of their training, and the Workout Planner for gym sessions that score every set.
AI Calorie and Macro Tracker
What it is
The SportsReflector AI Calorie and Macro Tracker lets you log meals with a photo. Snap a picture of your plate and the AI logs calories and macros instantly. Your nutrition then syncs with your training plan, so what you eat and how you train live in the same place.
How it works
- Snap a photo of your meal.
- The AI identifies the food and estimates calories and macros: protein, carbohydrates, and fat.
- Review and confirm the log.
- See it alongside your training, so your nutrition and your sessions are connected.
Why nutrition belongs next to training
Training and nutrition are two halves of the same process. Training creates the stimulus; nutrition supports recovery and adaptation. When they live in separate apps, it is easy to lose track of the connection. Seeing your food log next to your training load makes it easier to notice patterns, such as eating less on your hardest days.
Macros in plain language
- Protein supports muscle repair and growth. Athletes in strength and power sports often pay close attention to protein.
- Carbohydrates are a primary fuel source for high-intensity training and many sports.
- Fat supports overall health and is an important energy source, especially at lower intensities.
The right balance depends on your sport, goals, body, and preferences. The AI Mentor can help you think through general questions, and for individual dietary needs, a registered dietitian is the best resource.
Tips for more accurate photo logging
- Photograph from above so the whole plate is visible.
- Use good light so foods are easy to identify.
- Keep items separated when you can, rather than piled together.
- Include a familiar reference such as a standard plate or utensil for scale.
- Check and adjust the log if something was missed, such as cooking oil, sauces, or drinks.
- Log as you eat rather than trying to remember later.
Honest limits
Photo-based logging gives estimates. Hidden ingredients like oils and dressings, mixed dishes, and portion sizes can all affect accuracy. For most athletes, consistent logging with reasonable estimates is far more useful than perfect logging that never happens. If you have a medical condition or specific clinical nutrition needs, work with a qualified professional.
Daily Posture Check
What it is
The Daily Posture Check is a 60-second snapshot that scores your alignment from 0 to 100. It comes with corrective programs to help improve it.
How it works
- Place your phone at about chest height, two to two and a half meters away, on a stable surface.
- Stand naturally in fitted clothing, facing the camera, then turn side on as prompted.
- Take the snapshot. In about 60 seconds, SportsReflector analyzes your alignment.
- Get your score from 0 to 100.
- Follow your corrective program to work on the areas the check highlights.
What a posture check looks at
Posture analysis typically considers how body segments line up when you stand, such as:
- Head position relative to the shoulders.
- Shoulder height, left versus right.
- Shoulder position, such as rounding forward.
- Hip height, left versus right.
- Pelvic position.
- Knee alignment.
- Overall vertical alignment from a side view.
Why daily matters
Posture changes slowly, and a single check tells you only how you stood on one day. A daily habit builds a trend you can trust. It also keeps posture front of mind, which matters for anyone who spends long hours sitting, driving, or looking at a screen between training sessions.
Tips for consistent posture scores
- Take your check at the same time of day.
- Use the same spot, the same phone placement, and similar lighting.
- Wear similar fitted clothing.
- Stand naturally rather than trying to pose for a better score.
Corrective programs
Each posture check comes with corrective programs, typically mobility, stretching, and strengthening exercises aimed at the areas your check highlights. Add them to recovery days in your Weekly Sports Plan, or do them as a short daily routine.
Important: the Daily Posture Check is a fitness and awareness tool. It does not diagnose medical conditions. If you have pain, numbness, or a known condition, consult a qualified healthcare professional.
AI Mentor
What it is
The AI Mentor is an on-demand coach you can ask about technique, strategy, recovery, or nutrition whenever you want. Answers are built around your sport, so a tennis player and a powerlifter asking the same question about recovery get answers that fit their training.
What you can ask
Technique
- "Why do my golf shots slice, and what should I check in my swing?"
- "How do I stop my knees caving in on squats?"
- "What should my split step timing feel like in tennis?"
Strategy
- "How should I structure a pickleball doubles game against harder hitters?"
- "What should I work on in the off-season as a soccer player?"
- "How do I pace a Hyrox race?"
Recovery
- "I have a match on Saturday. How hard should I train this week?"
- "What should a recovery day look like after heavy deadlifts?"
- "How much sleep should I prioritize during a hard training block?"
Nutrition
- "What should I eat before a morning boxing session?"
- "How can I get more protein into my day as a vegetarian athlete?"
- "What should I eat between tournament matches?"
More example questions by sport
- Basketball: "How do I build a consistent shooting routine for game days?"
- Baseball: "What should my throwing program look like after a few weeks off?"
- Cricket: "How do I improve my front-foot drive against pace bowling?"
- Volleyball: "How can I time my approach better on quick sets?"
- Running: "How should I adjust training in the week before a 10K?"
- Yoga: "Which poses help prepare for a deeper forward fold?"
- Pilates: "How do I progress from mat work to more challenging core exercises?"
- Skiing: "What should a preseason strength plan for skiing include?"
- Lacrosse: "How do I improve my off-hand stick work?"
- Muay Thai: "How should I warm up before a hard sparring round?"
Why a sport-aware mentor gives better answers
General chatbots answer general questions. The same question, such as "How should I recover after a hard session?", has a different best answer for a marathon runner, a powerlifter, and a tennis player in the middle of a tournament. Building answers around your sport makes them more relevant and easier to act on, and keeping the mentor inside the same app as your plans, form scores, and nutrition keeps your training in one place.
How the AI Mentor fits with everything else
The AI Mentor works best as the connective tissue between your other tools. Ask it to explain a correction from your form analysis, how to adjust a planned session when you are short on time, or how to approach a posture issue your daily check keeps flagging.
Limits
The AI Mentor gives general training, technique, and nutrition guidance. It is not a doctor, physiotherapist, or registered dietitian. For pain, injuries, medical conditions, or clinical nutrition needs, consult a qualified professional.
The training principles behind your plan
SportsReflector's plans are built on principles that coaches across every sport rely on.
Specificity. You get better at what you practice. A tennis player needs lateral speed and rotational power; a distance runner needs aerobic capacity. That is why plans start with your sport, not a generic template.
Progressive overload. To keep improving, training has to get gradually more challenging over time, through more weight, more volume, more complexity, or more intensity. The key word is gradual. Big jumps tend to break technique and increase the chance of setbacks.
Quality before load. Adding load to poor movement reinforces poor movement. Form scores on every set give the plan a way to check quality, not just completion.
Recovery drives adaptation. Training is the stimulus; your body improves during recovery. Plans include lighter days, mobility, and rest so the hard work pays off.
Consistency beats perfection. A plan you follow most weeks beats a perfect plan you abandon. Weekly adaptation keeps the plan realistic when life gets busy.
Individual response. Two athletes on the same program respond differently. Adapting to how you actually trained accounts for that.
A sample four-week sports plan block
Here is how a multi-week block might be structured for a recreational golfer who wants more consistent ball striking and more clubhead speed. It illustrates the shape of a plan; your actual plan depends on your inputs.
| Week | Skill drills | Conditioning | Recovery | Emphasis |
|---|---|---|---|---|
| 1 | 2 sessions of swing fundamentals with form analysis | 2 sessions of general strength and rotational core | Daily mobility, 1 rest day | Baseline: film your swing from two angles |
| 2 | 2 sessions focused on your top swing correction | 2 sessions, slightly more load | Daily mobility, 1 rest day | Build the new pattern at lower speed |
| 3 | 2 to 3 sessions blending the correction into full swings | 2 sessions with rotational power work | Mobility, 1 to 2 rest days | Add speed while holding the correction |
| 4 | 2 sessions of on-course style practice | 1 to 2 lighter sessions | Extra recovery | Re-test with the same camera setup and compare |
The same structure applies to other sports. A boxer's block might move from technique-focused rounds to higher-output rounds with Camera-Scored Callouts. A runner's block might progress interval volume and include a lighter final week before re-testing running form.
What recovery means in your plan
Recovery is not just doing nothing. In SportsReflector plans, recovery can include:
- Rest days: no structured training, which lets your body absorb the work.
- Active recovery: easy movement such as walking, light cycling, or easy swimming to keep you moving without adding fatigue.
- Mobility sessions: stretching and range-of-motion work for the joints your sport demands most.
- Posture programs: corrective routines from your Daily Posture Check.
- Lighter weeks: reduced volume or intensity at intervals, so you come back fresher.
Sleep, nutrition, and stress all affect recovery too. The AI Mentor can help you think through how to recover around matches, races, or hard training blocks.
Fueling around training: general guidelines
Everyone is different, but a few general principles help most athletes connect nutrition with training.
- Eat enough overall. Under-fueling is a common reason athletes feel flat and stop progressing.
- Spread protein across the day rather than loading it into one meal.
- Fuel hard sessions. High-intensity training, skill sessions, and matches usually go better when you have eaten carbohydrate-containing food in the hours before.
- Recover after training with a meal or snack that includes protein and carbohydrate.
- Hydrate, especially in hot conditions and during long or intense sessions.
- Plan for match and tournament days, when timing between games can be tight.
The calorie and macro tracker makes these patterns visible by putting your food log next to your training. For personal dietary plans, especially with medical conditions or specific body composition goals, a registered dietitian is the right expert.
Why posture matters for athletes
Posture is how your body holds itself when you are not thinking about it. For athletes, it matters in a few practical ways.
- Starting positions. Many sport skills begin from a stance or setup. Habitual alignment can influence those positions, from a golf address to a squat setup.
- Mobility. Positions you spend hours in, such as sitting at a desk or driving, can affect how freely joints like the hips and upper back move.
- Awareness. Simply checking daily makes you more aware of how you stand and sit, which is the first step toward changing it.
A daily score and a corrective program turn posture from something you think about occasionally into something you can track and work on, alongside the rest of your training.
How the pieces work together: a sample day
Morning. You take your 60-second posture check and see your score. You open today's session in your plan: lower body strength and a short agility finisher. You snap a photo of breakfast.
Training. In the gym, you stand your phone beside the squat rack and film your working sets. Each set gets a form score. Your last set scores lower than the others, and the breakdown shows your depth got shallower. You finish with a 12-minute agility circuit in Callout Mode.
Afternoon. You ask the AI Mentor whether the drop in form on your last set means you should lower the weight next week. You log lunch with a photo.
Evening. You review your session on the big screen and compare today's best squat set side by side with last week's.
Next week. Your plan adapts based on how you actually trained.
The planner, nutrition, posture and mentor on iPhone Duo
SportsReflector is the first all-in-one sports and fitness app built for iPhone Duo, and these planning and tracking features benefit from the foldable's larger inner display.
- Plans at full size: unfolded in portrait, the 7.6-inch inner display shows a full training week with room to spare.
- Training hands-free: the hinge holds the phone in the Seated or Standing posture to film your sets.
- Nutrition at a glance: snap meals quickly, then review daily and weekly totals on the larger screen.
- Posture check without a stand: set iPhone Duo on a shelf or counter in the Standing posture for a consistent daily snapshot.
- Mentor conversations: a wider keyboard and larger screen make longer questions and detailed answers easier to work with.
Read more: SportsReflector for iPhone Duo.
SportsReflector vs using separate apps
| SportsReflector | Separate workout, food, posture, and chat apps | |
|---|---|---|
| Custom plan for your sport | Yes | Depends on the workout app |
| Form score on every set | Yes, when you film | Usually no |
| Plan adapts to how you actually trained | Yes, weekly | Varies; rarely uses form data |
| Photo calorie and macro logging | Yes | Separate app |
| Nutrition synced with training | Yes | Usually no |
| Daily posture score and corrective programs | Yes | Separate app, if available |
| Sport-aware AI Mentor | Yes | General chatbot without your training context |
| One subscription and one place for your data | Yes | Multiple apps and logins |
Who these features are for
- Athletes who want one system instead of a stack of disconnected apps.
- Gym-goers who want a plan that responds to how they actually train.
- Sport athletes who want skill work, conditioning, and recovery balanced in one plan.
- Busy people who need a plan that adapts when life gets in the way.
- Anyone tracking nutrition who wants faster logging and a connection to training.
- Desk workers and drivers who want a simple daily posture habit.
- Beginners who want answers to their questions without searching forums.
Frequently Asked Questions
What is an AI workout planner?
An AI workout planner creates a training program tailored to you, based on factors such as your sport, goal, and experience level. SportsReflector's AI Workout Planner goes further: it watches you train, gives you a form score on every filmed set, and adapts your plan each week to how you actually trained.
How does SportsReflector's Workout Planner adapt my plan?
Each week, your plan adapts to how you actually trained, rather than repeating a fixed template. Your real training informs what comes next.
Can I get a form score on every set?
Yes. Film any exercise in your SportsReflector plan and you get a form score on every set, with a biomechanical breakdown of how you moved.
What are Weekly Sports Plans?
Weekly Sports Plans are auto-generated multi-week programs for your sport that combine sport-specific skill drills, conditioning, and recovery.
What sports do Weekly Sports Plans cover?
Weekly Sports Plans are built for the sports SportsReflector supports, including golf, tennis, pickleball, basketball, boxing, Muay Thai, MMA, soccer, baseball, cricket, running, volleyball, Hyrox, yoga, Pilates, and more.
How does the AI calorie tracker work?
Snap a photo of your meal. The AI identifies the food, logs calories and macros instantly, and syncs them with your training plan.
Is photo calorie tracking accurate?
Photo-based logging gives estimates. Accuracy improves with good lighting, a top-down photo, separated foods, and quick review to add hidden items like oils, sauces, and drinks. Consistent logging with reasonable estimates is useful for most athletes.
What does the Daily Posture Check measure?
The Daily Posture Check is a 60-second snapshot that scores your alignment from 0 to 100, looking at how your body segments line up when you stand. It comes with corrective programs to help improve your score.
How long does the posture check take?
About 60 seconds.
Is the posture check a medical assessment?
No. It is a fitness and awareness tool and does not diagnose medical conditions. If you have pain or a known condition, consult a qualified healthcare professional.
What can I ask the AI Mentor?
You can ask about technique, strategy, recovery, or nutrition at any time, and get answers built around your sport.
Does the AI Mentor replace a coach or a doctor?
No. The AI Mentor gives general training, technique, and nutrition guidance. For pain, injuries, medical conditions, or clinical nutrition needs, consult a qualified professional.
Do I need separate apps for workouts, nutrition, and posture?
No. SportsReflector combines the Workout Planner, Weekly Sports Plans, the AI Calorie and Macro Tracker, the Daily Posture Check, and the AI Mentor in one app, alongside AI form check, Real-Time AR Training, and Callout Mode.
Does SportsReflector work on iPhone Duo?
Yes. SportsReflector is the first all-in-one sports and fitness app built for iPhone Duo. The 7.6-inch inner display makes plans, nutrition logs, and progress easy to read, and the self-standing hinge makes filming your sets and posture checks hands-free.
Can beginners use the AI Workout Planner?
Yes. Plans are scaled to your experience level, from beginner to advanced, and filming your sets gives beginners the feedback they need to learn movements correctly.
What happens if I miss a workout?
Your plan adapts each week to how you actually trained, so missed sessions are taken into account rather than ignored. You do not need to restart your plan.
Does the calorie tracker sync with my workouts?
Yes. Meals you log with the AI Calorie and Macro Tracker sync with your training plan, so you can see nutrition and training together.
Can I combine Weekly Sports Plans with Callout Mode and form analysis?
Yes. Skill drills in your plan can use AI Form Check for technique feedback, conditioning sessions can use Callout Mode for agility, sprint, and Tabata circuits, and recovery days can include posture programs.
How many days a week do SportsReflector plans use?
Plans are built around your sport, goal, and level, so the number of training days varies. A beginner might start with two or three sessions a week, while an experienced athlete in a structured block might train five or more days, with recovery built in.
Can I use the Workout Planner at home without a gym?
Yes. Build your plan around your goal and level, and film bodyweight or minimal-equipment exercises for form scores. Callout Mode circuits like Tabata and agility work also need little or no equipment.
What is progressive overload?
Progressive overload means gradually making training more challenging over time, through more weight, volume, complexity, or intensity, so your body keeps adapting. SportsReflector pairs it with form scores so you progress when your technique is ready.
Explore SportsReflector features
- SportsReflector for iPhone Duo
- Callout Mode and Camera-Scored Callouts
- AI Form Check, Video Analysis and Real-Time AR Training
- SportsReflector for Coaches and Teams
iPhone, iPhone Duo, and App Store are trademarks of Apple Inc. SportsReflector is not affiliated with or endorsed by Apple Inc.
Download SportsReflector on the App Store
Last updated: November 10, 2026. Published by SportsReflector Inc., Calgary, Canada.