stwong
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for iPhone and Apple Watch

Training that fits your week.

A plan for your goal, a coach who adjusts it when life happens, and meals logged in seconds. Pick the coach whose voice suits you.

Coming soon to the App StoreMeet the coaches
  • Sam, everyday coach
  • Maya, longevity coach
  • Theo, strength coach
  • Kai, outdoor coach
  • Nova, performance analyst
  • Rocco, race engineer
  • Six coaches. One plan that adapts.
Stwong's Today screen: today's session, the coach's morning line and a check-in
same plan, six voices

One morning. Six coaches.

Every coach runs the same plan engine and the same safety rules. What changes is how they talk to you, and how the whole app looks. Tap a coach to hear today's plan in their voice.

Sam, everyday coach

Sam · 07:02 · morning brief

Today is a short walk-run, easy enough to chat. Showing up is the whole job this week.

Warm and plain-spoken. Celebrates showing up.

For starting out, losing weight or getting fitter.

Meet Sam
Stwong's Today screen with Sam as the coach
the plan

A plan that bends instead of breaks.

Tell Stwong what you're training for and how much time you have. Your coach plans the week, reads your sleep and recovery from Apple Health each morning, and moves things when you're sick, travelling or just busy.

  • A missed session is replanned, never piled on.
  • Every change is a proposal: apply it, tweak it or keep your week.
  • Running, strength, cycling, Hyrox and mobility in one place.
How an adaptive plan works
Stwong's Train screen showing the week's sessions and what's done
fuel

Meals logged from a photo, in seconds.

Snap your plate, scan a barcode, pick a favourite or just describe it. Stwong shows an honest range, not a fake-precise number, and writes it back to Apple Health.

  • Estimates are ranges, with how confident they are.
  • On the phone first. The cloud only helps if you say yes.
  • Photos are processed in memory and never stored.
How accurate is a meal photo?
Stwong's Fuel screen with the day's meals around training
your coach

A coach you can actually talk to.

Ask why today is easy, what to eat before a long run, or to move Thursday's session. Your coach reads your history, answers in their own voice and proposes the change. You decide.

  • Looks at your training and sleep history, and shows what it read.
  • Talks gentle, straight or blunt; short or with the why.
  • Never pushes through pain, illness or a red flag.
How the AI works
Chatting with Rocco, Stwong's race engineer coach
the ai, honestly

AI that shows its work.

A coach is only useful if you can trust it. Stwong's AI writes in your coach's voice, but a plan engine and a set of safety rules decide what it can say.

Your Health data stays on your iPhone.

Workouts, sleep and heart data are read on the phone. Raw Health samples never leave it.

On the phone first.

Meal estimates and morning briefs run on your iPhone where it can. Cloud help is optional, asked for once, and sends only what that one reply needs.

Checked against your own numbers.

Every brief is checked before you see it: no number that isn't in your data, no shame words. If it fails, a plain rule-based brief takes its place.

It proposes. You decide.

The coach can suggest moving a session or easing a week. Nothing changes until you tap apply.

Read how the AI works

On your wrist

Guided sessions on Apple Watch: sets, reps, rests and effort, with quick taps for water and coffee. Workouts are written back to Apple Health.

Without opening the app

Widgets, Siri and Shortcuts: log water, start today's session or ask your coach from the Home Screen or Lock Screen.

A morning brief

Today's session, how you slept and one thing worth doing. Read in ten seconds, in your coach's voice.

Articles

All articles

Questions

What is Stwong?

A training coach for iPhone and Apple Watch. It builds a week of training around your goal and the time you have, reads your sleep and recovery from Apple Health, adjusts the plan when life changes, and logs meals from a photo.

Do I need an Apple Watch?

No. Stwong works on iPhone. An Apple Watch adds guided sessions on your wrist and the sleep and heart data that Stwong reads from Apple Health.

Can I change my coach?

Yes, any time. All six coaches share the same plan engine and safety rules, so your plan stays the same. The voice and the look of the app change.

What does the AI see?

Raw Apple Health data stays on your iPhone. Meal estimates and briefs run on the phone where possible. Cloud help is optional: you're asked first, and only what one reply needs is sent. Meal photos are processed in memory and never stored.

How much does it cost?

Stwong is free to download. Core and Pro subscriptions are available monthly or yearly, with a one-week free trial for new subscribers on the annual plans. Prices are shown in the App Store in your currency.

Is Stwong medical advice?

No. Stwong is a training companion, not medical advice and not a treatment for eating disorders. It's for adults 18 and over. Talk to a doctor before starting a new exercise programme if you have a health condition.

Start with this week.

Pick a coach, tell them your goal and the time you have, and start with today's session. Stwong is coming to the App Store for iPhone and Apple Watch.

Coming soon to the App Store