Strength + Conditioning,built around your schedule.
Most training plans assume a Monday to Friday life. IronShift reads the week you actually have (fixed, rotating, nights) and sequences strength and conditioning around it. Every session states its purpose. Every week adjusts to what you logged.
A real cycle from the engine: hybrid stream, two days, two nights, four off. Not a calendar week, because your rotation is not a calendar week. Yours is built from your actual pattern.
Day 1Day
Zone 2 run
Easy aerobic volume. Conversational, paced from your VDOT.
Day 2Day
Lower strength
The cycle’s heavy lift. Squat focus plus posterior chain.
Day 3Night
Rest
First night. The turnaround is protected.
Day 4Night
Upper strength
Maintenance press and pull, plus core. Kept medium on short sleep.
Day 5Off
Rest
First day off pays back the sleep debt. Nothing hard lands here.
Day 6Off
Tempo run
The cycle’s one hard run. Recovered, four days clear of the heavy lift.
Day 7Off
Rest
A full day between the two hardest runs.
Day 8Off
Long run
The aerobic anchor. Fresh legs, easy pace, last day off.
01The heavy lift and the hard runs never touch. Interference is managed session by session.
02Nothing hard lands on the first night, and the first day off is for sleep, not a tempo run.
03Rest is programmed, not leftover. Five sessions, three real rest days.
§03 · Who it's for
Built for weeks thatwon’t sit still.
Shift workers. First responders. Hybrid athletes with real jobs. If intervals on Tuesday, heavy on Thursday, long run on Saturday has never survived contact with your roster, you are exactly who this is for.
Night shift? The plan adapts. Overtime? The plan adapts. Four hours of sleep? The plan knows, and the hard session moves.
From the beta
“Being a shift worker, you never know when you are going to be asked to extend your shift, or come in last minute. IronShift allows you to always get your training done, no matter how hectic your schedule is.”
Brian M.Police officer, K9 unit · 16 weeks in
“I recently ran a 5k race and smoked my previous PR by almost 90 seconds. That previous time was from ten years ago.”
Clayton R.Shift worker · several months in
“After 20 years of shift work, a lot of gym days were groundhog days. Same exercises, same weights. Now I know exactly what I am doing each day, I can push myself because it logs my previous weights and reps, and I already feel a lot stronger.”
Beta memberShift worker, 20 years · 11 weeks in
“Nine weeks into the hypertrophy block and I can see my lifts increasing. It has kept me accountable while staying flexible around my schedule.”
Joel D.Hypertrophy stream · 9 weeks in
§04 · Streams
One program,six paths.
Pick the goal you actually have. Switch when it changes. The programming adapts to you, not a template.
§01 · STR
Lift
Strength Focus
Progressive overload on the lifts that matter. Cardio strictly for recovery, never interfering.
§02 · HYB
Both
Hybrid
Equal emphasis on strength and conditioning. Interference effect managed session-by-session.
§03 · HYP
Grow
Hypertrophy
Volume-driven muscle growth. Periodised across blocks, with deloads built in.
§04 · HALF
Run
Half Marathon
Run-focused build with strength accessories that support the run, never compromise it.
§05 · FULL
Mile
Full Marathon
Extended aerobic build with maintenance lifting and built-in recovery.
§06 · HYR
Race
Hyrox
Properly periodised: aerobic base first, race-specific work last. Not random WODs.
Trial
Seven days free. $15 CAD / month after.
Full access during the trial. Cancel anytime from settings.
Your goal, schedule, equipment, training history, current numbers. Five-minute onboarding. The shape of your week is the primary input, not an afterthought.
§02
IronShift builds your program
A complete, periodised program. Every session has a stated physiological purpose, exact pace and heart-rate zones for cardio, exact sets, reps, weight, and RPE for strength.
§03
Log it. The program adjusts.
Each week, IronShift reads what you actually logged (RPE, completed sessions, synced activities) and adjusts next week’s prescriptions. Progressive overload is rule-based, not guessed.
§06 · The Founder
I’m Matt. Fifteen years of shift work as a first responder, chasing powerlifting, marathons, and Hyrox the whole time. I built the plan I could never find.
Yes. That is the whole point. You enter your work pattern (fixed, rotating, or anything in between), and the program is built around it. Hard sessions land in your recovery windows, not on top of work days.
What equipment do I need?
Whatever you have. We ask in onboarding. If you don’t check it, IronShift never prescribes it. A barbell setup at home gets a real strength program. A gym membership gets the full toolkit. Bodyweight only is also workable.
Can I cancel anytime?
Yes, from settings, one click. If it’s not working for you, you should leave easily.
Do you sell my data?
No. Training data is used only to adjust your program. We don’t sell, share, or rent it to third parties.
