Six weeks.
Completely free.
Six weeks is exactly what you get free when you sign up — a complete, periodised training block, not a taster. Pick your goal, answer a few questions, and start training today. No credit card, no trial, no catch.
Is this the right length?
Who a 6-week plan is for
Six weeks is the sweet spot for a first plan: long enough to make real progress and see a full training cycle, short enough that you stay motivated the whole way through.
- You're new to the app and want to experience a full, free plan end to end.
- You've got a goal 6–8 weeks out and want a complete run-in.
- You want a proper periodised block — base, build, peak — not a random week of workouts.
- You're deciding whether structured training suits you before buying more time.
The structure
How your 6 weeks break down.
Six weeks splits cleanly into three two-week phases — build a base, add intensity, then peak. It's a complete training cycle in miniature.
Phase 1
Weeks 1–2
Base
Establish the routine and build aerobic and structural foundation. Moderate volume, controlled intensity — this is where consistency is set.
Phase 2
Weeks 3–4
Build
Intensity steps up. Key sessions get harder and more specific to your goal, while volume holds. The bulk of the adaptation happens here.
Phase 3
Weeks 5–6
Peak
Your sharpest, most goal-specific work, then a short taper. You finish the block fitter and, if you're racing, ready for it.
Week 4 (build) sample
What a week looks like.
A snapshot from the middle of the block — running, strength, and key sessions balanced with real recovery.
Easy Run
40 min conversational + strides
Lower-Body Strength
Squat, RDL, split squat, core
Intervals
5×3 min hard, 90s recovery
Rest or Mobility
Light stretching, foam roll
Upper-Body Strength
Press, row, pull-ups, accessories
Long Run
8–10 km steady, goal-specific
Rest
Full recovery day
Your plan adapts to your schedule — choose 3, 4, or 5 days per week during onboarding.
What it costs
Free in the app.
This is your free block. Every new account gets 6 weeks of training time on signup — a 6-week plan uses all of it and costs nothing.
FAQ
Common questions.
Is the 6-week plan really free?
Yes. You get 6 weeks of training time when you sign up — enough for one full 6-week plan — with no credit card and no trial. Your first plan is completely free.
What's included in the free 6 weeks?
Everything: daily sessions with sets, reps, and pacing, your full periodised plan, progress tracking, and coach chat. It's the complete product, not a limited preview.
What happens after 6 weeks?
You can buy more training time to keep going — from £5.99 for another 8 weeks — or refer a friend to earn free weeks. Your progress and history carry over.
Can I use it for any goal?
Yes — running, strength, hybrid, or Hyrox. You choose during onboarding and the 6-week plan is periodised specifically for that goal.
Different timeframe?
Browse plans by length
Your next PR starts today.
6 weeks of personalised, periodised training. Free until 21 July. No credit card.