You tell us your goal, your schedule, your equipment, and your numbers. IronShift writes a periodised program around all of it. Every week reads what you logged and adjusts the next one. Every lever is editable.

1. §01
   IntakeGoal, schedule, equipment, training history.
2. §02
   BuildPeriodised. Stated purpose per session.
3. §03
   AdaptEach week reads what you logged.

Pick one at signup. Each stream has its own levers — tap a row to see them.

Switch your program whenever your goals change — as many times as you like. It rebuilds around the new goal that same day, and your past weeks stay as history.

These apply to every program regardless of stream. They are baked into the prescription engine, not nudges in the copy.

• 01
  10% capRun volume only ever increases by 10% week-over-week. The cap is enforced — you cannot override it.
• 02
  InterferenceHeavy lower-body lifting and a hard run never land on consecutive days. RPE 8+ work earns a recovery day.
• 03
  PolarisedMost cardio is easy zone 2. Intensity is reserved for one or two prescribed sessions per week.
• 04
  DeloadVolume drops about 40% every fourth week. Intensity is held. Sessions are not removed.
• 05
  OverloadHit the prescribed reps at the prescribed weight across every set, and next week steps up. Fall short, the same load repeats.

These levers shape every program regardless of stream. In the app, everything lives in the Program tab — adjust any of these any time and your next week rebuilds around the change.

• 01
  ProfileName, gender, units (kg/lbs, km/mi), timezone, date of birth, profile photo.
• 02
  Schedule & rotationYour shift pattern — the shape of your week is the primary input. Plus one-off calendar overrides (vacation, sick, travel, unavailable).
• 03
  Session lengthHow long your gym sessions run (45–90 min). Runs are guided by distance.
• 04
  Equipment setsOne set per location (home gym, work gym, vacation kit). Pin a set to work or off days.
• 05
  Performance baselines1RMs, weekly volume, experience level, max heart rate — the numbers prescriptions anchor to.
• 06
  Time trialsLog a 5k, 10k, half, or marathon result. VDOT updates and run paces recalibrate automatically.
• 07
  Conditioning preferenceRunning / mixed / no running. HIIT-EMOM opt-in for streams that support it.
• 08
  Injuries & limitationsAnything aggravated or off-limits. Sessions auto-substitute around the affected pattern.
• 09
  IntegrationsStrava and Apple Health. Synced activities feed the weekly adjustment.
• 10
  Billing7-day free trial, then $15 CAD per month. Manage card or cancel here.

Short-form answers to specific questions live in the help centre. Get in touch if you cannot find what you need.