A program built around your week,not guesswork.
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.
- §01IntakeGoal, schedule, equipment, training history.
- §02BuildPeriodised. Stated purpose per session.
- §03AdaptEach week reads what you logged.
Six streams,how each one works.
Pick one at signup. You can switch streams later from the bottom of the Program page — past logs are preserved. Each stream has its own levers; expand a row to see them.
Want to switch streams? Scroll to the bottom of Program. Your past weeks are preserved as history under the old program.
Five rules,non-negotiable.
These apply to every program regardless of stream. They are baked into the prescription engine, not nudges in the copy.
- 10% capRun volume only ever increases by 10% week-over-week. The cap is enforced — you cannot override it.
- InterferenceHeavy lower-body lifting and a hard run never land on consecutive days. RPE 8+ work earns a recovery day.
- PolarisedMost cardio is easy zone 2. Intensity is reserved for one or two prescribed sessions per week.
- DeloadVolume drops about 40% every fourth week. Intensity is held. Sessions are not removed.
- OverloadHit the prescribed reps at the prescribed weight across every set, and next week steps up. Fall short, the same load repeats.
What you can edit,every stream uses these.
These levers shape every program regardless of stream. Most live in Settings or Schedule.
Name, gender, units (kg/lbs, km/mi), timezone, date of birth, profile photo.
Standard week, repeating shift, or custom rotation. The shape of your week is the primary input.
How long your gym sessions run — lifting and conditioning. One pick (45–90 min); runs are guided by distance.
Specific dates marked vacation, sick, travel, or unavailable. Overrides the rotation.
One set per location (home gym, work gym, vacation kit). Pin a set to work or off days.
1RMs, weekly volume, experience level, max heart rate. The numbers the AI anchors prescriptions to.
Log a 5k, 10k, half, or marathon result. VDOT updates automatically and run paces recalibrate.
Running / mixed / no running. HIIT-EMOM opt-in for streams that support it. Easy-format variety.
Anything aggravated or off-limits. Sessions auto-substitute around the affected pattern.
Strava and Apple Health. Synced activities feed the weekly adjustment. Garmin pending API approval.
7-day free trial, then $15 CAD per month. Manage card or cancel here.
Moreif you want it.
Short-form answers to specific questions live in the help centre. Get in touch if you cannot find what you need.
Searchable articles by category. One question per article.
Email info@ironshift.app. We reply within one business day.